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

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

“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

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’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/

Hi,

Starting on Monday, September 8, I will be teaching a weekly Pilates class at Sun and Moon Yoga Studio on Lee Highway in Arlington (next door to Cherrydale Hardware). It will go from 6:30 PM until 7:45 PM.
For more details, see the Sun and Moon website (above). It costs less per class if you sign up for several, and a little more per class if you drop in.

Pilates is great for people who…
–have weak abdominals and low back muscles
–who need a low impact method of exercise
–who enjoy challenging themselves and learning how to move better
–who enjoy mind-body forms of exercise
–who like to work in a group setting

What is Pilates?
Pilates is an exercise form used to strengthen the core muscles (abdominals, back, obliques, glutes, hamstrings). It was named after Joseph Pilates, a German born in 1880. He was sickly as a child, but taught himself how to strengthen his body by studying anatomy and learning how to move each and every muscle. During WWI, he was interned with other German nationals in a camp for enemy aliens. There, he devised his system of exercises, originally called “Contrology”, and taught them to other internees. Soon, Pilates began to devise equipment (i.e. old bed springs and barrells) to help rehabilitate injured patients. After the war, he and his wife Clara moved to New York where they taught dancers this method of body strengthening and rehab work. It became quite popular and his reputation grew. After his death in 1967, his wife and others continued his work.

There are several forms of “Pilates”, some of which follow Joseph Pilates’ teachings more closely than others. Because there have been arguments about what is considered “classic Pilates”, the Pilates Method Alliance was formed. This group helps establish standards for certification and continuing education, and is closely affiliated with Joseph’s direct students (”The Pilates Elders”).

My certification is through Power Pilates, a member of the Pilates Method Alliance and which teaches a classical, systematic integrative approach to Pilates training. This form of classical Pilates is designed to give the student a great workout. It is slightly faster than other forms, and in many cases, your heart rate will increase and you will sweat. However, all exercises are done on a mat and involve little to no impact. People who have injuries should let me know and I will give information about exercise modifications.

Hope to see you there!

Danielle

The American College of Sports Medicine (ACSM) recently did a study to measure the state of health and fitness at the community level in 15 major metropolitan areas. The winner? San Francisco. However, the perhaps surprising finding is that the Washington, D.C. metro area came in 4th place, just after Seattle and Boston.

According to an article in USA Today by Nancy Hellmich (May 29, 2008), the ACSM “took into consideration a number of health indicators, including the percentage of people who exercise regularly, maintain a healthy weight, eat the recommended daily servings of fruits and vegetables, have access to health care, have health insurance and don’t smoke. They also looked at the environment, including the availability of parks, walking/bike trails and public transportation.”

The Washington D.C. area’s greatest strengths include many recreational opportunities, such as trails, ballparks and fields, farmer’s markets, rec centers, and high use of public transportation. The obesity rate is slighty lower than average; however, the number of people with diabetes is currently a challenge.

Check out the full report here: ACSM American Fitness Index Project

In the meantime, get out and take advantage of the many fitness opportunities that Washington D.C. has to offer!

Danielle

In honor of the 11th CSC Invitational Bike Race yesterday in Clarendon, I wanted to provide a few local resources for biking.

BikeWashington.org
This site contains detailed information about biking routes in the Washington/Baltimore area. It has links to maps, descriptions of terrain and scenery, and information on paved/unpaved routes.

Bike Arlington
A site maintained by Arlington County. It offers resources to help encourage people to ride more often.

Bike the Sites
Company which offers bike tours of Washington D.C.

Washington Area Bicylist Association
WABA’s mission is to “create a healthy, more livable region by promoting bicycling for fun, fitness, and affordable transportation; advocating for better bicycling conditions and transportation choices for a healthier environment, and educating children, adults, and motorists about safe bicycling.”

Greetings,

I went outdoors with a client today. The weather was great and so the basement fitness room just didn’t hold as much appeal. We headed over to a nearby park which also has a playground. As my client did the exercises I gave her, the toddlers stared intently at us–probably the most focus they would have all week! It was nice to get out and find our own “inner child”.

Should you want to add a twist to your routine, check out some of the exercises we did:

1. Pushups on a park bench (hands on front edge of seat): wide arms and then close grip
2. Squat to standing back row with resistance tube placed around a pipe from the playground equipment
3. Step ups onto platform (platform should be flat and about 1 foot off the ground)
4. Hanging abs from monkey bars: 10 with knees straight in to chest—rest—and 10 with knees twisting each side to chest (getting obliques)
5. Backward lunge to front kick (same leg 10 times, then switch)
6. Tricep bench dips on park bench
7. Pull ups: Find a sturdy bar about chest level, grab on with an underhand grip, heels on ground, feet flexed, body in plank position and pull body toward bar (squeezing shoulder blades together to ensure back is being worked) and release until arms are straight.
8. For a challenge—find two swings next to each other. Place one hand in middle of each swing, extend legs and body behind you in plank position, and do pushups. The instability of the swings will give you a great chest workout!

Have fun, and let me know if you try it!
Danielle

Three clients have recently become dismayed at setbacks in their fitness programs. In each situation, the client has the best intentions, but succumbs to the negative pull of peer pressure when it comes to eating, drinking, and exercising. The friends might not directly force my clients to eat unhealthily and drink too much, but as we move into warmer weather and more socialization, the temptation is there and in greater quantity.

Eating and exercising to lose weight is difficult…not just for my clients, but for anyone who has ever struggled with weight (including me). Let’s all admit that very important point to ourselves. I’ve also written a previous blog entry about finding your motivation. If you are consistently struggling with decisions in regard to your health, perhaps you have not identified a strong enough reason to change. If you are trying to change for someone else or for the wrong reasons, sustaining behavior change will be very difficult. There must be some intrinsic reward to keep you in the right direction.

The main point is that your environment is very important to your ability to sustain change. If you are constantly surrounded by people who overeat and do not exercise, the likelihood of your succeeding is greatly reduced. A study published last year in the New England Journal of Medicine found that people are 57% more likely to become obese if a good friend is also obese, even if that friend lives across the U.S. (it is the behaviors that are contagious). The study also found that weight loss was contagious. This is why it is advisable to get your whole family involved in weight loss efforts, or to join a group like Weight Watchers so that you have support.

You might consider going out less with friends who indulge a little too much, and finding new ones who model more healthy behaviors. But I realize that making friends is not as easy as when we were little. And so my main piece of advice—you don’t need to eat and drink as much as everyone else does in order to have fun. Repeat to yourself: “I do not need to eat and drink as much as everyone else does”. Honestly, you do have a choice.

If you view the eating and drinking as the most fun part of socializing, then perhaps you do need to find new friends since their company appears to mean less to you. Then you may have a bigger problem with overeating and need to go back to finding your motivation (and in some cases, seek therapy if you are engaging in emotional eating). If you value your friendships for what they are, then perhaps you could suggest alternatives to getting together: coffee, a walk, a movie, a shopping trip, etc.

Last, remember this: alcohol impairs our judgement for many things, including how much we eat. If you are worried there is a chance you will overeat, do not drink!

Take care,
Danielle