Just because you are paying the airlines extra to lug your suitcase around does not make the act of carrying said suitcase your only required exercise when traveling. :)
How to get around the lethargy when out of town? Easy. Two very simple steps:
1. Go to a national club at home, or one with reciprocity, that lets you workout for free or at a highly discounted rate where you travel most. When you travel often, I fail to see how belonging to a local club makes sense...unless that is the only option in a small town. If this is the case, book a hotel with a weight room. You can run or bike outside. Yes, in the rain, sun, snow...etc. Or, go to the local YMCA.
2. Pack one set of workout clothes, and don't forget the shoes. Don't pack more than this if you are having difficulty getting the one workout in. After you have had to wash your workout clothes more than once on a trip, you are justified in packing more. Period. I find that I feel more obligated to workout if I only have one set to use. I can't just ignore it. I've used everything else in the bag, it must be used as well. If I pack a bag full of gear, I start thinking, "Well, I don't think I'll workout enough to use all of this...so, maybe I can just skip today's workout and watch TV."
Yes. It happens to all of us; even personal trainers are not immune.
Oh, and since Zumba counts as a workout...if all else fails, go dance...yes, at a club. Just don't drink the empty carbs. At least then you are moving! :)
Have a great week. (If you can't tell, I am still traveling.)
Showing posts with label daily fact. Show all posts
Showing posts with label daily fact. Show all posts
26.4.12
DF - FREE BCAs!!
Alright, so when you read this, I will probably be on a plane. :) Don't worry, I scheduled it for you ahead of time.
I will be at the Health Fair in Jackson Hole, Wyoming on 5 May at Snow King! Stop by my booth for your FREE BCA. That is right. All day, all I am doing. You don't get to take home my calipers and tape measure, but you can enter to win a set by subscribing to my monthly client newsletter. You get the same information my BCA Clients do...printed out in our easy to read format to do with as you please. I recommend framing it. Seriously. Then, as you progress through your workout plan, you can cherish it as the "old you." It works better than a picture and you don't have to let others see the "before" picture.
Have a great weekend!
I will be at the Health Fair in Jackson Hole, Wyoming on 5 May at Snow King! Stop by my booth for your FREE BCA. That is right. All day, all I am doing. You don't get to take home my calipers and tape measure, but you can enter to win a set by subscribing to my monthly client newsletter. You get the same information my BCA Clients do...printed out in our easy to read format to do with as you please. I recommend framing it. Seriously. Then, as you progress through your workout plan, you can cherish it as the "old you." It works better than a picture and you don't have to let others see the "before" picture.
Have a great weekend!
24.4.12
DF - Counting Calories Doesn't Always Work
...regardless of which diet you are on. Yes, even you out there thinking, "I never diet." By diet , I am referring to those items you choose to put into your mouth every day. We are all on a diet (noun), we are not all dieting (verb). It's ok, stick with me here.
I hate dieting. Never done it; never will. And, I have the figure I want. Go ahead and be mad. I pay attention to my DIET. If you try this, you will never need to diet (verb) again. Forget all of those two-word, three syllable agencies out there to help you, temporarily - at least until the holiday binge, shed weight.
You body's metabolism hinges on what it takes in. While you may never be an elite athlete, you can get your body to start feeding your fat cells to your muscle cells...no, you won't look like Arnold (ladies), and I am sorry but you won't look like Arnold overnight (men). Lean muscle is needed to move your skeleton, provide shape to your body and a couple of other things. Bodybuilding is it's own monster for another day.
When you exercise, your muscle cells need nutrition to rebuild. If they are eating, your fat cells can't if there isn't enough food to go around...see where this is going...ok. Now, in order to feed the machine correctly, and get the greatest benefit out of exercise, you need to eat the right calories. Oh. That again. I didn't say don't count. I just said counting doesn't always work. Why? Example time:
Person 1 and 2 each "need" 2000 calories a day (for this example just push I believe here).
Person 1 has an iPhone and an app that tracks total calories throughout the day. Simple, single entry processing. Person 1 is not getting any smaller one month later.
Person 2 has a Samsung Android phone (yes, I have this jealously right now...want one) and MyPersonalDiet. I love this software. Sorry, shameless plug for something I don't make money off of. They only know me as that lady who had to beg for a new product key when she re-loaded windows. Person 2 has lost 4-6 pounds in a month. This is a healthy rate...please don't listen to anyone who says that they can do more than 1-2 pounds per week. You may get a bit higher in the beginning with water weight loss, but not much. You may even get heavier at first with muscle weight...remember the muscle has to steal the food from the fat to starve those cells.
So, what makes that software great? Nothing you can't do on your own. It just makes it easier. You need the correct combination of Carbohydrates, Fats and Proteins in your Diet (noun) to properly feed your lean muscle mass based on your exercise and your goals. For your average person, the ratio breaks down into: 20% protein, 55% carbohydrates, 25% fat...so, based on many dieting (verb) ideals people out there are eating horribly while dieting. Then they quit, and wonder why: A. They don't feel better and B. The diet (noun) they use isn't working. Weight loss and weight gain change these numbers, so do kids and athletes. So, a full BCA and a plan is the best place to start. But, at least now you are better prepared.
I hate dieting. Never done it; never will. And, I have the figure I want. Go ahead and be mad. I pay attention to my DIET. If you try this, you will never need to diet (verb) again. Forget all of those two-word, three syllable agencies out there to help you, temporarily - at least until the holiday binge, shed weight.
You body's metabolism hinges on what it takes in. While you may never be an elite athlete, you can get your body to start feeding your fat cells to your muscle cells...no, you won't look like Arnold (ladies), and I am sorry but you won't look like Arnold overnight (men). Lean muscle is needed to move your skeleton, provide shape to your body and a couple of other things. Bodybuilding is it's own monster for another day.
When you exercise, your muscle cells need nutrition to rebuild. If they are eating, your fat cells can't if there isn't enough food to go around...see where this is going...ok. Now, in order to feed the machine correctly, and get the greatest benefit out of exercise, you need to eat the right calories. Oh. That again. I didn't say don't count. I just said counting doesn't always work. Why? Example time:
Person 1 and 2 each "need" 2000 calories a day (for this example just push I believe here).
Person 1 has an iPhone and an app that tracks total calories throughout the day. Simple, single entry processing. Person 1 is not getting any smaller one month later.
Person 2 has a Samsung Android phone (yes, I have this jealously right now...want one) and MyPersonalDiet. I love this software. Sorry, shameless plug for something I don't make money off of. They only know me as that lady who had to beg for a new product key when she re-loaded windows. Person 2 has lost 4-6 pounds in a month. This is a healthy rate...please don't listen to anyone who says that they can do more than 1-2 pounds per week. You may get a bit higher in the beginning with water weight loss, but not much. You may even get heavier at first with muscle weight...remember the muscle has to steal the food from the fat to starve those cells.
So, what makes that software great? Nothing you can't do on your own. It just makes it easier. You need the correct combination of Carbohydrates, Fats and Proteins in your Diet (noun) to properly feed your lean muscle mass based on your exercise and your goals. For your average person, the ratio breaks down into: 20% protein, 55% carbohydrates, 25% fat...so, based on many dieting (verb) ideals people out there are eating horribly while dieting. Then they quit, and wonder why: A. They don't feel better and B. The diet (noun) they use isn't working. Weight loss and weight gain change these numbers, so do kids and athletes. So, a full BCA and a plan is the best place to start. But, at least now you are better prepared.
19.4.12
DF: Weight Lifting Works
More than anything, lifting weights (with a proper routine and form) recruits the most muscle mass. This results in the best possible rate of fat loss. Ever wonder why that guy you see running at 5am every day looks like a fat, skinny guy? This is why.
To start, pick up Strength Training Anatomy. Find one exercise in each section, and PAY ATTENTION to the warnings about posture/form. How many reps and sets? Well, that depends on what you are trying to accomplish. For weight loss, the standard 3x10 is not a bad place to start for the self-trained. If you don't know what you are doing, or are scared of the weight room, pay a trainer for one session to show you around or complete one of our Weight Training Familiarity workshops.
To start, pick up Strength Training Anatomy. Find one exercise in each section, and PAY ATTENTION to the warnings about posture/form. How many reps and sets? Well, that depends on what you are trying to accomplish. For weight loss, the standard 3x10 is not a bad place to start for the self-trained. If you don't know what you are doing, or are scared of the weight room, pay a trainer for one session to show you around or complete one of our Weight Training Familiarity workshops.
17.4.12
DF: Scales Lie
There have been a number of discussions lately in the personal trainer circles I run in about clients stepping on the scale and hating the numbers. Scales Lie.
Yes, the scale provides you an answer. No, it is not the answer to the question you are asking. It is telling you exactly (depending on calibration) how much the muscles, fat, bones, mucous, water, etc. in your body weighs standing on the surface of the Earth at that precise moment. If you were standing on Mars, it would tell you something different; seriously. And, in 5 minutes? Who knows. As water is 1 pound per pint, if you haven't peed since you drank two glasses...you see where this is going, right?
The question you are asking yourself is, "Am I fat?" or "How is my body doing?" The answer you are getting is 42.
Ok. So, now that we have sorted that out. Promise me you will no longer use the scale for this. The scale will give you one piece of information in a Body Composition Analysis - and that is a starting point to subtract other items to get your lean muscle mass. PLEASE quit asking the scale questions it can't answer.
Now. What can answer those burning questions about fat and body composition? Well, the best answer is a full BCA. If you don't want to shell out for one, (I promise you it is worth it.) then at least buy yourself a set of calipers and a soft tape measure. Learn to use the calipers and write down your fat % and your measurements for your neck, arms forearms, chest (below the breasts ladies), waist, hips, thighs, calves. (Just use the right side of your body.) Pick one day of the week. Pick one time. Complete this every week at said time on said day. This will tell you how your body is adapting to any exercise you are (or are not) doing. Oh, and if you must climb on the scale, take the caliper percent body fat, subtract it from 100, and multiply the answer by your total mass to get your lean muscle mass. Yes, this includes bone too, but you have to feed those cells as well. ;)
Or, just sign up for a BCA today. The initial one includes the calipers and tape measure - and your first 4 weekly updates. After that each four week segment is a follow-up at a lower price.
To kicking the scale habit...
Yes, the scale provides you an answer. No, it is not the answer to the question you are asking. It is telling you exactly (depending on calibration) how much the muscles, fat, bones, mucous, water, etc. in your body weighs standing on the surface of the Earth at that precise moment. If you were standing on Mars, it would tell you something different; seriously. And, in 5 minutes? Who knows. As water is 1 pound per pint, if you haven't peed since you drank two glasses...you see where this is going, right?
The question you are asking yourself is, "Am I fat?" or "How is my body doing?" The answer you are getting is 42.
Ok. So, now that we have sorted that out. Promise me you will no longer use the scale for this. The scale will give you one piece of information in a Body Composition Analysis - and that is a starting point to subtract other items to get your lean muscle mass. PLEASE quit asking the scale questions it can't answer.
Now. What can answer those burning questions about fat and body composition? Well, the best answer is a full BCA. If you don't want to shell out for one, (I promise you it is worth it.) then at least buy yourself a set of calipers and a soft tape measure. Learn to use the calipers and write down your fat % and your measurements for your neck, arms forearms, chest (below the breasts ladies), waist, hips, thighs, calves. (Just use the right side of your body.) Pick one day of the week. Pick one time. Complete this every week at said time on said day. This will tell you how your body is adapting to any exercise you are (or are not) doing. Oh, and if you must climb on the scale, take the caliper percent body fat, subtract it from 100, and multiply the answer by your total mass to get your lean muscle mass. Yes, this includes bone too, but you have to feed those cells as well. ;)
Or, just sign up for a BCA today. The initial one includes the calipers and tape measure - and your first 4 weekly updates. After that each four week segment is a follow-up at a lower price.
To kicking the scale habit...
6.3.12
DF 6.3.12 - Macro- and Micro- Nutrients
Not sure what these terms are or how they apply to what you eat? Here's a quick little primer:
Macro-nutrients: Corbohydrates, Fats and Proteins. Macro-nutrients comprise the calories in a food. Carbohydrates and Proteins are 4 calories per gram. Fats are 9 calories per gram. The correct mix of these is determined by many factors, including gender and activity level. Get a BCA or contact a Dietician for more information.
Micro-nutrients: Your vitamins and minerals, for the most part. Think arsenic and mercury kill you? While high amounts are toxic, the trace amounts which naturally occur in food are used by your body. :)
As a good resource for more information, we like Nutrition Data.
Happy Tuesday!
-Crystal
(Links open a new window and leave this site.)
Macro-nutrients: Corbohydrates, Fats and Proteins. Macro-nutrients comprise the calories in a food. Carbohydrates and Proteins are 4 calories per gram. Fats are 9 calories per gram. The correct mix of these is determined by many factors, including gender and activity level. Get a BCA or contact a Dietician for more information.
Micro-nutrients: Your vitamins and minerals, for the most part. Think arsenic and mercury kill you? While high amounts are toxic, the trace amounts which naturally occur in food are used by your body. :)
As a good resource for more information, we like Nutrition Data.
Happy Tuesday!
-Crystal
(Links open a new window and leave this site.)
10.1.12
Daily Lifestyle Fact - 10.1.12
Made a New Years' Resolution to work out, but still haven't started? You still have 51 weeks (98.1% of the year) left to obtain your goal! That's still an A to us on your resolution report card.
Not sure where to start? Ask you local gym or try out our plans. Just get moving - try Googling "recommended weekly exercise" and you will find plenty of free advice.
Not sure where to start? Ask you local gym or try out our plans. Just get moving - try Googling "recommended weekly exercise" and you will find plenty of free advice.
6.12.11
Daily Lifestyle Fact - 6.12.11
Looking for Christmas gifts for associates? Go buy a 32oz water bottle, and give them the gift of starting to get in shape by drinking well. Include a snazzy note, and tell them that drinking two of those a day of whatever fluids (non-alcoholic) will get them hydrated correctly. For those that seem to constantly drink water, tell them that two is enough! :)
Once they have that mastered, they can move up to eating well and exercise in the New Year...
Once they have that mastered, they can move up to eating well and exercise in the New Year...
2.12.11
Daily Lifestyle Fact - 1.12.11
29.11.11
Daily Lifestyle Fact - 29.11.11
Since your brain's only source of energy is glucose, make sure you don't cut the carbs when trying to stay fit over the holiday season. It uses over 150grams per day alone. The best way to stay in shape is by eating a balanced diet based on your metabolism and goals combined with a good plan for Peak Functional Fitness.
Oh, and if you were looking for a LabRat yesterday - the lab was delayed a week due to sick children and the holiday combination. Not to worry, our trainer is working out and will be posting week 1's retake on Monday, December 5th.
Oh, and if you were looking for a LabRat yesterday - the lab was delayed a week due to sick children and the holiday combination. Not to worry, our trainer is working out and will be posting week 1's retake on Monday, December 5th.
23.11.11
Daily Lifestyle Fact - 22.11.11
Working out at 80% of your maximum yields the same physiological benefits as if you were training at 100%? Train a little less, and save that extra energy for your races!
22.9.11
Daily Lifestyle Fact - 22 Sep 11
Have you been training for an event, or even a season, and started feeling worn out? Or, started "feeling" something in a joint or muscle? STOP. Chances are you are edging in on overtraining. You don't need to be a pro for this to apply. If you are starting to feel any of these, take a week off. Then try one of your weekend workouts at the end. Chances are you will feel better, stronger and rejuvinated. If you don't, something may be injured and you should visit with your physician. Remeber, it takes longer to heal an injury than to slow down for a week and let your body try to adjust to training.
20.9.11
Daily Lifestyle Fact - 20 Sep 11
Afraid to get in the gym and lift weights? Weight lifting not only tones your muscles, it tones your vascular system...the system that moves blood through your body. Start out with low comfortable weights, work on proper from with us, and then build up to a confident, full-body workout. Your bones and joints will thank you too. Weight lifting helps in ways cardiovascular training alone cannot. You need a healthy balance of both, along with stretching and eating correctly to obtain Peak Functional Fitness! What are you "weighting" for? :)
14.9.11
Daily Lifestyle Fact - 14 Sep 11
You can workout throughout pregnancy, some unique situations may require your doctor's approval. There are many options to help keep you in shape, or even to help you get there. A new body and your new little angel all in one...now isn't that a great pair? Interested in special maternity plans? We can help! Our founder has been there twice herself. Check out this pic of her 7 days post delivery:
6.9.11
Daily Lifestyle Fact - 6 September 2011
Someday may not come. Have you been putting off working out? Do you not exercise because you don't know where to start? Make today the someday you change your life; many studies show that exercise can increase your lifespan. Need a different reason to start? Try one of these or share your reason with us!
It's the first day after a long weekend.
You want to look good in the cocktail dress for the holidays.
Thanksgiving is coming and a higher metabolism means you can eat more...maybe.
And, our favorite, get fit before New Years Eve! (Then you can make other resolutions for next year.)
It's the first day after a long weekend.
You want to look good in the cocktail dress for the holidays.
Thanksgiving is coming and a higher metabolism means you can eat more...maybe.
And, our favorite, get fit before New Years Eve! (Then you can make other resolutions for next year.)
17.8.11
Daily Lifestyle Fact - 16 Aug 11
Your Basal Metabolic Rate (BMR) is used to determine your caloric intake. However, if you base this on your total weight, not lean muscle mass, you are feeding your adipose (fat) tissues as well as your muscles. Check out our Body Composition Analysis to find out what your key nutrient amounts are...or, check with your health professional.
10.8.11
Daily Lifestyle Fact - 9 Aug 11
If your goal is weight gain, you should still only modify your diet by ~500 calories to start with. Then, take a few weeks to reassess. Interested in getting bigger? We do that too! Contact us now...
5.8.11
Daily Lifestyle Fact - 4 Aug 11
There are approximately 3500 calories in each pound of fat. If you reduce your caloric intake by 500 calories per day, this leads to your body eating one pound of itself as fat per week. Any reduction beyond this is not recommended by many agencies (including NFPT). When you first start working out, you may see an increase in weight initially, even with this fat loss, why? Come to our blog to pick your answer and see how you stack up! For a consult on how your metabolism is affecting your goals, just ask.
3.8.11
Daily Lifestyle Fact - 3 Aug 11
What has an absorption rate of 8-10 ounces every 20 minutes? If you guessed water you are correct! Also, you should drink 8-10 glasses per day to replenish losses. Want to know more? Ask us for a training consult! http://www.haneylifestylemanagement.com
30.7.11
Daily Lifestyle Fact - 30 Jul 11
Carbohydrates and Proteins are 4 calories per gram. Fat is 9 calories per gram. You get to eat more than twice as much food when eating carbs and protein...but don't forget, fat is an essential nutrient. Curious about ratios? Contact us to compute your basic nutrient daily requirements. (Note: All advice is given by a personal trainer, not a registered dietician.)
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