Cardio

Cardio...everyone's favorite pass time right? It sure seems like it when you consider all the people you see in the gym logging exuberant amounts of time on cardio equipment. What most people do is called "Steady State" or SS cardio. While this is okay once in a while or for a particular demographic, it definitely isn't the most efficient way to burn fat and therefor not the best choice for the average gym-goer who is trying to drop pounds, lean out, and stay fit. "Steady State" cardio is doing the same level of intensity for a prolonged period of time. The problem with this type of exercise is that your body begins to burn muscle instead of  fat. Even if your goal isn't to "bulk up" with muscle, you certainly don't want to be losing muscle. Remember, muscle burns approximately 50% more calories than fat. Muscle is GOOD! Besides the fact that this type of cardio can potentially make you lose muscle, it also takes a lot of time. How many people do you know who have time to do 45 minutes or an hour of cardio a day? Not many! So what is the most efficient way to burn fat, preserve lean muscle mass, lean out, and increase your fitness? Let me introduce you to intervals...

Intervals are A-MAZE-ING! Here are a few reasons why:
1. Burns more calories in less time.
2. Are more fun to do since you're constantly switching up your intensity.
3. Creates an "after burn" or EPOC effect meaning your body will actually burn more calories long after you leave the gym.
4. Increases endorphin production more so than SS cardio so you feel incredible for the rest of the day.
5. Decreases your resting heart rate. A lower resting heart rate indicates a more efficient, thus healthier heart.

Here is how intervals work. Choose the type of cardio you want to do (treadmill, bike, elliptical, etc.)

~Warm-up for 3-5 minutes at a moderate pace.

~"Hard": Increase your intensity (speed, incline, or resistance) and give it your all for 1 minute

~"Easy": Decrease your intensity (speed, incline, or resistance) and recover for 3 minutes

~Repeat this "Interval" process, alternating "Hard" and "Easy" for 20 minutes

~Cool down for 3-5 minutes

 Here is an example of walk/run intervals. These can be done outside or on a treadmill.

1. Warm-up at 3.0 speed, 1.0 incline or a brisk walk for 3-5 minutes.

2. Sprint at 6.0 speed, 1.0 incline (if you can sprint faster go for it!) for 1 minute or run as fast as you can if you're outside.

3. Recover at 3.0 speed, 1.0 incline or a walk if you're outside for 3 minutes.

4. Continue to repeat steps #2 and #3 for 20 minutes (you can increase this amount of time as needed when necessary).

5. Cool down at 2.5 speed, 0 incline for 3-5 minutes or a slow walk if you're outside.

I always change the type of cardio I do so I decrease the wear and tear on my joints and stay entertained. If you choose the elliptical, bike, or rowing machine you can increase the resistance or speed for the "hard" section. On the treadmill you can chose to increase the incline instead of sprinting if you don't want to run. If you're at home you can do jumping jacks/squat jumps for your "hard" and march in place for your "easy". Get creative and have fun with it! Just remember to always pay attention to your form.

5 Secrets of Success

Happy New Year! As we begin 2011 many of us have some type of fitness goal on our agenda. We may be trying to lose a few pounds, improve our cholesterol, or tackle a 5k. Whatever the ultimate goal is, it's important to have the most efficient approach to reach it! Success is a huge motivating factor, if you're not reaching your goal it's likely you'll give up. Below are the "5 Components of Fitness" (courtesy of the National College of Exercise Professionals, an organization I am an instructor for). By addressing each of these components success is inevitable!

1.Nutritional Guidance: Take a look at your nutrition. Notice I didn't say choose a "diet". Do you have a variety of healthy food in your diet or is the only kind of fruit you've eaten for the last year apples? Are you drinking enough water? Are you limiting your processed food and sugar intake?

2.Flexibility Training: A big misconception is that we don't need to stretch if we're not sore. This is not true! We all have muscular imbalances, whether we exercise regularly or not, and need to address them in order to keep our bodies functioning efficiently and pain free.

3.Cardiovascular Training: Even if your goal isn't to lose weight you need to do cardio! Your heart is a muscle and needs to be worked to stay strong.

4.Resistance Training: Do you have a solid strength training routine? Are you switching it up or have you been doing the same side lunges to target your outer thighs for years now? Variety is key! Challenge your body with new exercises!

5.Attitude Training: Are you beating yourself up if you miss a workout or looking for ways to stay motivated and inspired? A positive attitude goes a long way and makes the journey so much more fun!

 In order to reach your goal, no matter what it is, it's important to look at a variety of contributing factors and address them each. For instance, if you're training for a 5k and only focus on cardio you aren't giving your body the greatest chance to succeed. By implementing the other components you are creating the most efficient plan to reach your goals. This makes success come sooner and with a much lower chance of injury or burn out!

Whatever your personal goal is, take all of the components into consideration and go get em'!

http://ncep.ca/

A Warm Welcome

      Although I love salad (truly I do, not just because I'm a health nut...I actually adore salad and craved it even more during my pregnancy!) I find it difficult to eat in the cold winter months. When there is a chill in the air or it's raining outside it's hard to envision curling up near a fire munching on a salad. The cooler winter months usually call for a warm, comfort food. Those type of meals are okay too but salad has so many benefits it is just silly to skip it all winter long. The most notable benefit is that the vegetables in a salad are raw, translation; nutrient packed! When the weather turned this year and winter began to sneak in I began to get really bored with my usual salad combos. Like any amazing friend, one of my girlfriends stepped in to save the day when she brought this scrumptious salad to a holiday get together. I hope you enjoy it as much as I do!

Spinach Salad

1 package fresh spinach...

1 can bean sprouts..drained

1 can water chestnuts..drained and chopped

5 strips bacon..cooked crisp and crumbled

3 hard boiled eggs, finely chopped

dressing:

1 cup grape seed oil

3/4 cup sugar/xylitol

1 onion..grated

1/3 cup ketchup

1 teaspoonful Worcestershire sauce

1/4 cup cider vinegar

place spinach, water chestnuts, and sprouts in large bowl..top with bacon and egg..mix dressing and enjoy

serves 6-8 easily

Mission Possible

          It's that time of year again when we all realize we may have indulged in one too many hot chocolates and skipped one too many workouts. New Year's Eve is right around the corner and if you're like millions of  Americans you'll resolve to "lose weight", "get fit", or "exercise more". However you word your particular resolution, you are basically setting a goal. Though the majority of Americans won't reach their goal I'm confident you can if you follow a few of these tips:


~Be specific. Having a goal of "getting in shape" could mean so many different things. How will you know if you've succeeded? Pick specific details that you will be able to measure your success by. For instance, have a goal of being able to run one mile in 10 minutes or less, wear your favorite jeans without having to do the wiggle dance to get into them, or go up a flight of stairs without feeling winded when you get to the top.


~Plan! "Action without planning is the cause of all failure.  Action with planning is the cause of all success" - Brian Tracy. Once you've chosen your goal, lay out a plan to succeed. How many days a week do you need to workout to obtain your goal? How should your nutritional intake be altered to support what you're trying to accomplish? I'm not talking about a diet (I hate diets!!) Once you know what it will take to reach your goals, pull out your calendar and get marking! Pencil in your workouts like you would any other appointment and stick to it! This would be a great time to hire a personal trainer to tell you what you need to do to reach your goals, design a personalized program, insure you have proper form and reduce your risk of injury, evaluate and guide your nutrition, hold you accountable and motivate you to stay on track.


~Enlist a cheer leading squad! Any successful person will tell you they surround themselves with people who encourage, motivate, and educate them. Take a look at who you spend most of your time with and how that may be helpful or hurtful to your success. If every time you have lunch with a specific girlfriend or meet up with some of the guys you all order dessert or have a few beers too many, you may need to think about limiting these dates or finding alternative ways to spend time together. Meet up with a girlfriend for a walk or Boot Camp class and hit the gym with the guys or the park for a basketball game instead of downing beers.


~Stick with it. Don't let a missed workout derail your entire week. Do what you can when you're able and if you truly have a valid reason you needed to skip your workout try to make it up at a different time or forget about it and move on with the rest of your scheduled workouts for the week.

As we move into the New Year and I join you to resolve to improve my fitness (and get my pre-baby stamina back!) This is the quote that is posted to my bathroom mirror: "Believe in yourself. Trust the process. Change forever"