My Fitness Coach Blog

Are you getting tired of your same old exercise routine? Try renting workout videos via Netflix, from video rental stores, or from your local library. Exercise videos allow you to work out at home, are less expensive than most group classes or personal training, and add variety to your routine.

Netflix has hundreds of videos that have been reviewed by other users, so you won’t have to waste time on the bad ones. Also, you can keep them as long as you like.

Last, check out this article by Alisa Miller for recommendations:
100 Awesome Instructional Videos for Your Health and Wellness

According to the American Council on Exercise, interval training “involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. It can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes.”

While typical cardio takes 30-45 minutes, you can complete an interval training session in 20-25 minutes. This is because you are working much harder, which also means that you are burning more calories in a shorter amount of time. Interval training also helps overcome weight loss plateaus and increases cardiovascular fitness more quickly. Try to include an interval training session 1-2 times per week, and you will see noticeable results.

What is an example of interval training? Consider this program for the stationary bike:

3 minutes: warm up with resistance at about 5-8 and RPM around 60-70.
15 minutes: for the 1st 15 seconds of each minute, increase the resistance to 12 and keep RPM in 70-85 range. For the last 45 seconds of each minute, recover at warm up intensity.
5 minutes: cool down at low intensity.

You’ve heard that exercise can help alleviate symptoms of stress, depression and anxiety. In yesterday’s New York Times article (1), Mandy Katz writes about a few business people who are more determined to concentrate on their health and fitness during our tough economic times. And for those without a job, “Fitness matters more than ever if you’re laid off, career counselors advise, not just for health, but to network and stay positive”.

How are you doing when it comes to sticking to your workout routine right now? If you’re in the Washington, DC area, chances are that you are doing better than average. A recent Washington Post article (2) reported that “Washingtonians are managing stress better than the rest of the nation, according to a new survey by the American Psychological Association. And part of our success may be due to a reliance on physical activity: 51 percent of us use exercise to relieve stress, compared with 47 percent nationally.”

Remember the post a while back where I shared the news that the Washington, DC area is the 4th healthiest area in the U.S. due to a wealth of recreational activities and medical care? If not, check it out and start exploring our area!

Most of us are looking to save money wherever possible. If you are interested in personal training or nutrition and wellness services, My Fitness Coach can offer some low-cost alternatives.

STAYING HEALTHY AND SAVING MONEY WITH MY FITNESS COACH:

1. Partner or Group Training: Train with a friend and pay half the price per session.

2. Half Sessions: High-intensity workouts for half the time and half the price, but all of the work and sweat of a full session!

3. Online Training and Coaching: receive workouts via email based on your fitness level, goals and interests and report back on workouts and meals via email or blogging. I will manage your overall program by changing your workout each month to avoid plateaus, helping you achieve more through motivation and encouragement, and review your food choices to ensure that you are eating for optimum health.

Please email me at dring@myfitnesscoach.biz or call me at (703) 517-6073 to design a program that will fit your budget. I look forward to hearing from you!

Danielle, Owner
My Fitness Coach, LLC

(1) “Staying Healthy in a Sick Economy”
By Mandy Katz
New York Times, online.
Published: October 15, 2008

(2) “Therapy With the Gloves On”
By Vicky Hallett
The Washington Post
Tuesday, October 14, 2008; Page HE03

According to an Associated Press article on CNN.com (”Looming Halloween sparks hunt for healthier treats”, October 6, 2008), about 30 percent of children ages 2 to 19 are overweight or obese. Some parents have decided to take the initiative to help curb the consumption of vast amounts of sugar and fat by switching to healthier treats, toys, and through “buyback strategies”.

Have you used any candy alternatives, and if so, what has been successful?

Of course, we know that not only children partake in the sugarfest–much of the collected candy winds up in workplaces and offices as well.

Do you have any strategies for dealing with the constant temptation this time of year?

“One Joint Shoulders a Heavy Load”
By Howard Schneider
Washington Post, Tuesday, October 7, 2008; Page HE01 (can also be found online)

The writer has been experiencing rotator cuff/shoulder issues for some time. While he works out regularly and can attribute the pain and impingement to overdoing it on aikido, shoulder and chest presses, he also recognizes that his office posture and excessive mouse use are likely the main culprit.

As someone who has worked a 9-5 job at a computer all day, I can also attest to the problems that can occur with overuse of computers (or any other device that requires similar, repeated movements) along with poor ergonomics (the science of designing the job, equipment, and workplace to fit the worker). My right neck and shoulder were always tight and sore at the end of the day. I attempted to be more ergonomic by positioning my mouse on a keyboard tray, but I often noticed my wrist turned in an unnatural position and my shoulder slightly elevated. Pushups became painful, as did other exercises that required use of the muscles around the right shoulder joint and wrist. Several massages and chiropractic visits marginally helped. However, as soon as I left the job to become a full-time trainer, my problems mostly disappeared since I was no longer at a computer all day.

According to the article, the best solutions include strength training, stretching, and ensuring proper posture. Information on ergonomics can be found on the OSHA website.

I would be happy to help with an exercise program which helps strengthen shoulder muscles and stretches tight neck and back muscles. Pilates and yoga are also great ways to increase strength and flexibility. In the meantime, sit tall and take a break every now and then!

Danielle

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This article is contributed by Kelly Kilpatrick, who regularly writes on nursing schools listing. She invites your questions at her personal email address: kellykilpatrick24@gmail.com.

It’s always better to coax someone into doing what you want them to do rather than force them to do it – you stay in their good books and the job gets done willingly and more efficiently. It’s the same story with your body – rather than punishing it by putting yourself through a brutal workout and then not providing it with the right nourishment to help sustain your exercise regimen, you must coax and cajole your muscles into developing the way you want them to by eating the right kind of food and drinking enough water. Here are a few diet pointers for those of you who’re looking to start exercising in an effort to get fit:

• Be Water Wise: If you’re working out for 45 minutes or more or if you sweat profusely while exercising, your body is losing not just water, but also electrolytes like potassium, chloride and sodium. This can lead to cramping and dizzy spells if you push yourself too hard without drinking the right liquids. While plain water is enough for those who do not sweat too much or for workouts under half an hour that are not too strenuous, longer or more rigorous exercise periods demand sports/energy drinks that you see professional athletes sipping at intervals. These drinks perform the triple action of hydrating your body, providing you with enough energy, and replenishing the salts that you’ve lost through your sweat.

•Be Protein Perfect: If you’re working with weights or strength training, your muscle mass is developed slowly using the proteins in your body. More muscles mean an increased metabolism and a faster fat-burning process leading to a slimmer you. So feed your body enough proteins to help build your muscles. Be careful not to overdo it though, because an excess of protein in your body means extra work for your kidneys.

•Be Carb Conscious: Carbohydrates are our body’s main source of energy; complex carbs that takes longer to digest and release energy slowly are the best kinds – whole grains, lentils, peas, legumes, nuts and seeds, and fruits and vegetables. While sugared and processed snacks are also forms of carbohydrates, they’re the worst things you could feed your body. They have zero nutritional value and are loaded with saturated fats which increase your cholesterol and put you at risk for heart disease and diabetes.

•Be Supplement Sensible: Besides the basic food groups, your dieting body needs supplements of vitamins B, C, D and K, minerals like magnesium, zinc and calcium, and all the nutrients that are found in most vegetables and fruits. Nuts and seeds that are not roasted are also rich sources of nutritional supplements.

I was in Trader Joe’s the other day, standing in the checkout line. Next to the register, there was a display of dark chocolate-covered graham cookies. I looked at it longingly, thinking how lovely it would be to purchase one and eat the contents on the way home.

I was feeling stressed and tired. I had less than 6 hours of unrestful sleep the night before, and felt overwhelmed by all of the items on my to-do list. I wasn’t hungry, exactly, because this competition diet is keeping me satiated, although never full. However, I was looking for something to quiet my mind and to give me a cheap rush of energy. But this time, it was easy to say no. I pictured myself working my butt off the last few weeks, and remembered I only have a few weeks to go in preparing for the figure competition. I couldn’t sabotage all of the sacrifice I had already made, and so I determined to forget the chocolate.

I realized how easy it would have been in the past for me to make excuses to eat the chocolate–I would promise not to eat much else the rest of the day, I would work out more, or simply, I would tell myself that I deserve a treat. But now, without the crutch of food, I knew I would have to figure out another way to deal with the fatigue and low energy. And so I did a very sensible thing–took a nap when I got home! I felt great afterwards.

I know a nap is not always a possibility in the middle of the day for everyone. But perhaps the next time you reach for something you shouldn’t, think about why you are doing so. Are you really hungry? Are you tired, stressed, annoyed, or fatigued? What would really help eliminate the root of the problem? Most importantly, how could you prevent such a problem to begin with? This is why ongoing self care is extremely important: go to bed earlier to ensure plenty of rest, cancel unnecessary meetings and obligations, practice meditation, eat well and exercise.

Engaging in coaching sessions can be a great way to begin to implement some self care techniques. Every week, you would identify a handful of goals…”I will be in bed by 10:30 5 nights this week”, or “I will exercise at least 20 minutes on 4 days this week.” Such exercises in behavior modifcation are small steps toward a giant improvement in your health. Please let me know if you would like a free, 30-minute coaching session with no obligation!

I’m doing an online training program with Joe Franco, a trainer and bodybuilder in PA. Almost every day, I update my blog to reflect my workouts, some diet issues, and any other related comments. Progress pics will come as soon as I start to feel comfortable

Anyway, if you want to see what I’ve been doing, here is my blog: http://danielleringblog.blogspot.com/

I’ve written about how important it is to have goals, so I’m going to tell you about one of mine!

I just started dieting and training for a figure competition that will be held in October in Baltimore. Figure is a category within a bodybuilding contest (in this case, it’s all natural–drug testing is mandatory) and the look is feminine but athletic. The goal is not only to reduce body fat while maintaining muscle; women are also judged on muscle symmetry and development, and presentation. For some photos of previous competitors, see the Organization of Competitive Bodybuilders website. Click on results and then choose a show.

Anyway, I’ve just completed Week One, with 9 weeks to go. The diet is intense and I am very closely weighing and counting every carbohydrate, protein and fat that I eat. I am also working out religiously, though at this point, it is not that much more than I used to do. There have been times this week when I was low on energy, hungry or tempted to eat more. But because this goal is so important to me (and because I have a trainer to whom I must answer), I am motivated to keep on track.

While my calories are low, my nutrition is the healthiest it’s been in a while (all lean proteins, whole grains, fruits, vegetables and healthy fats, but no added sugars, processed or snack foods or alcohol). And I have to admit, I now have more energy than I have in a long time.

I will keep you posted!

Danielle