13 Things

There's a list of 13 things going around called 12 habits of people who always stay fit. From a fitness pro, I always read these things. This one makes me cringe. Rather than repeating it, you can search for it. Here is my take on the 13.

1. Schedule your workout into your day like a business meeting. Or, a meal. When was the last time you skipped one of those? This goes for at home parents too. I am one so, please, tell me why it won't work for you.

2. I own many training monitors. I wear them at the gym. It's nice that your Fitbit told you that you made the minimum fitness to eat for the day. Get a heart rate monitor for workouts. Find a trainer who writes your plans using it or learn to yourself. Go enjoy the rest of your day unconnected.

3. Mixing up your workout sounds like the "Everything is Awesome" Lego Movie song. This really depends on what you are trying to achieve. If you are changing the why thing, by all means swap the what. Otherwise, the how swaps. If you don't understand that, hire a trainer.

4. See #l. Also, one simple rule. Dress and drive to the gym. If you still don't want to be there, leave. Sometimes your body knows best.

5. Goals are good. Sometimes they are the push you need. Easy rule of thumb: 90 days= 20# loss average to max. (Hint: Why do you think most plans guarantee 90 day results?) For the uninitiated: Goals must be quantifiable within a given time.

6. Pet peeve. NEVER diet. Always watch your diet. If confused, see my post on the subject.

7. Unless you are a pro or an alcoholic, drinking a glass of wine with dinner is not going to undo your workout. Enjoy. Even a pro in most cases is Ok.

8. If you PLAN and SCHEDULE your workouts, you don't need to buy DVD'S. Unless you are like some clients who prefer them. But then you aren't headed to the gym anyway. Just don't give yourself an excuse.

9. I HATE when anyone gives a blank slate to work out sore. Cardio is most definitely out of the question in a large number of instances. The best thing is to get a recommendation from a pro. Some soreness is fine, other types are serious.

10. How you feel versus how you look. This depends on your goals. Never let anyone tell you that you are content with one over the other. Just remember, realistic goals to get there.

ll. Plan versus execution. "Just working out" should rarely be the goal. If you run short on time, energy, etc. , modify the goal beforehand. Don't just let yourself get away with "whatever."

12. There's such a thing as too much sleep. research the right range for your age. More is NOT always better. It can be a serious symptom of anything from a vitamin deficiency to depression. If outside the normal range for your age, consult your physician. Blood panels can tell you if you are missing key nutrients.

13. Really? Celebrate making your goals. If you don't make them, verify that they area realistic. If they are, review what you need to get there. Just celebrating won't change you.

Happy Monday!

-Crystal

ps. Any trademarks are used without malice to make a point. I am not recommending the products, nor authorized by the companies who hold them.

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...

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.

Daily Lifestyle Fact - 1.12.11

News about Type 2 diabetes cure we had to share here and here. There are great benefits to diet and exercise.

Ever wonder why all of the ads say, "When used in conjunction with a balanced diet and exercise."? Skip the extra money for quick cures and try the balanced diet and exercise route alone.

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.

Q & A - Train or Workout?

Q: Should I be training for something or just working out?

A: Whether you are starting a new program, or already working out consistently, this question seems to enter everyone's mind at some point.  Sometimes it seems like everyone around you is training for something; sometimes it seems like you are the only one you know in the gym.  The easy answer for us is three part:

1. You are content with your body and your routine.  Unless you feel the need to become increasingly competitive, you could probably go "run your race" any day.  As long as you are content where you fall out in the mix when you complete any activity you participate in, just keep enjoying your workout time.  If you feel stuck in a rut, a new Peak Functional Fitness plan can help.

2. You are competing some, but not as well as you would like.  Try picking an activity 60-90 days out, and order an Athlete plan for you based on your goals and the time you are willing to dedicate.  Stick with it, even if you don't like it at first.  This is a change, and all changes come with ups and downs.  Make sure you get to see the results.  If you like the results, the plan can always be changed to make it fun and enjoyable for you.  If you don't, well you are in better shape (hopefully) than when you started and can always return to working on your Peak Functional Fitness.

3. You are the couch potato or have just started your foray into the wonderful world of fitness.  For many people here, the goal tends to be weight motivated.  While there are numerous "Couch to..." programs out there, we have one simple question: Do you want to say you completed one event, or do you want to transition to a lifestyle of lasting fitness?  A good Functional Fitness plan can get you to that same race, and keep you moving forward.  Once you are fit, and ready to progress to winning your age-group, then seek out the Athlete plan that is right for you!

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!