Trainers don't typically workout alone in a dark corner of the gym...and neither do we. So, to round out our posts even more, we have given our gym rat workout buddies ability to post. At least until they embarass us too much. ;)
These are not people who pay us or who we pay. They are the friends and family who inspired this company and are still there pumping the iron and logging the miles with us. So, enjoy what they post...if they do...we caught them off guard with this! Heehee
Since they are not part of the company (Haney Lifestyle Management), anything they say is not to be construed as advice by the company, representation of the company or anything other than anthor person's opinion...take it or leave it at your own discretion. None of us, nor them, are liable for your decisions. :D Hey, we have to keep the frivolous lawsuits at bay somehow.
To a happy and healthy weekend!
19.5.12
8.5.12
Obesity Levels Scare Us
Corporate is usurping the Daily Fact today.
We just read a piece in the Boston Herald that startled even us: 42% American adult obesity is predicted by 2030.
It's time to take personal responsibility and get yourself back in shape. Let's change this statistic - starting tomorrow, we will give you your second 30 days free. Look for it on the website under discounts starting at midnight MDT. Restrictions apply, don't forget to read the fine print.
1.5.12
DF - Travel and Workouts
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.)
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.)
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...
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