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

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

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

Wanted to share my jewelry! Well, it can be related in that it’s a stress reliever for me. Anyway, click here to see samples.

Thank you for visiting my web site and blog. I will be posting many useful articles and thoughts on wellness-related topics and I hope you will continue to find something of interest. Please do not hesitate to contact me about an article you’d like to see, or to ask a burning question. I will be happy to answer them in upcoming entries.

Please send your email address to dring@myfitnesscoach.biz if you would like to subscribe to the blog. You may also read more about me and My Fitness Coach at www.myfitnesscoach.biz.

Again, thanks for coming and congratulations on taking another step toward ideal wellness!

Danielle
My Fitness Coach