Archive for March, 2015

Hill Workouts For Max Benefit

March 30, 2015

dEYbIkqKIL2bkegsT5PMMiczCU9xE_fAFUokPDKJjvoWalking is a fabulous, low-impact way to stay healthy and fit. But in order to get the same benefit as running, you generally need to go longer.  But most people are busy so if you are crunched for time but still want to give yourself a fabulous walking workout, hills are the answer.

Hills will increase the intensity of your workout, burn more calories (3-5 more calories per minute), strengthen your legs (especially your quads, butt and calves), lungs and heart and provide some variety to a traditional walking routine.  Hill workouts can be really taxing and consequently should only be done once or twice per week.

There’s a variety of ways that you can include hills to your sessions:

Hilly Route:

Choose your typical walking distance and consider how and where you might incorporate a few rolling hills en route.

 

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Sample Workout:

Map out a 3-4 mile course that includes 4 hills of various length and grade.  Start with 5 minutes of walking at a warm-up pace.  Then increase your pace until you are walking at an intensity of a 7/10 – you should feel that the pace is challenging but manageable.  Read more on Hill Workouts For Max Benefit…

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Body Image Blues

March 23, 2015

11053536_10152589328171946_3750494284662787117_nAs a professional in the fitness industry, I hear too often people who refer negatively to parts of their body….

  • “My legs are so fat!”
  • “My butt is so big!”
  • “I wish I could lose this muffin top!”

What is sad are the people who get caught in the thought process of “If I could just lose this extra 20 pounds, then I’d be happy” and sometimes, even when they do lose the weight, they’re still not satisfied. If you believe that you’ll be happy once you lose the weight, you’ll never be skinny enough to be happy. Read more on Body Image Blues…

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Posted in healthy, losing weight, Motivation No Comments »

Nutrition: Let’s Agree On 95%

March 16, 2015

skoptimum-nutrition (1)So what do I mean let’s agree on 95% when it comes to nutrition?

Well, we had a team meeting recently and had some fabulous discussions about nutrition and I thought I would share that information with all of you…and tell you what we decided.

Read more on Nutrition: Let’s Agree On 95%…

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Super Busy But Still Fit!

March 9, 2015

pushupplanka(1)It seems that most people in our society report they are busier than ever and are having a difficult time managing work, family, social, fitness and more. In fact, a self-reported lack of time is the number one reason someone won’t start or will stop an exercise program. There just doesn’t seem to be enough time in a day to get everything done!  Fortunately, that’s exactly what we specialize in at NWPT – helping really busy people commit to their health and fitness so they can look and feel their best. You can be super busy but still fit!

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Posted in adherence, Fitness No Comments »

Should You Exercise When You’re Sick?!

March 2, 2015

I am writing this article flying at 30,000 feet on my way to Washington DC for the IDEA Personal Training summit. I woke up yesterday with a very sore throat and thought it would be a great opportunity to talk about exercising when you’re sick.

Read more on Should You Exercise When You’re Sick?!…

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