Oct, 28, 2013
Changing Your Workout Focus for Fall and Winter
In the summer, I’m always outside cycling, running, and hiking but as the weather gets a little colder and the nights a little darker, I find I spend a lot less time outdoors. So since my outdoor activity level drops, I look for opportunities to stay active and healthy indoors and my fitness program tends to evolve and transition towards different activities. And I’m not alone. All gyms including our Personal Training studio experience an influx of clients coming back to seek refuge from the colder, wetter NW weather.
So if you are storing your road bike for the winter, now would be a great opportunity to start taking an indoor cycling class or purchase a Wind Trainer that you can hook your bike to and still cycle indoors. If you like water sports, you might sign up for an Indoor Rowing program or enroll in a Masters Swim program. If you like to dance, you’d love a Zumba class. You might register for a Yoga, Core Conditioning or Pilates program. Use this as an opportunity to try something new or to focus on an area that you’d like to improve on.
I personally use the fall and winter months to start using my Indoor Rockclimbing membership at The Source Rockclimbing gym again. I will also ramp up my weight training and indoor classes. However, I do still get outdoors and run all year long. As long as I have the right gear, I don’t mind running in the wet and cold weather. Plus it ensures I still soak up some vitamin D and get some fresh air. I believe that helps a lot with preventing Seasonal Affective Disorder that many people experience in the Northwest.
Here’s a few of my favorite indoor resistance training exercises:
Oct, 21, 2013
Releasing Muscle Aches and Pains
About a week ago we had a couple thousand gals participate in the Girlfriends Half Marathon to benefit the Susan G. Komen for a Cure and the KearneyBreastCenter. So we’ve got a number of ladies feeling a little stiff, myself included! I thought this would be a perfect opportunity to discuss different techniques I use when I’m feeling sore.
The best way to treat extreme muscle soreness is to prevent it in the first place. You’ll experience the greatest amount of stiffness when you are doing something new and/or at a higher intensity than you’re used to. So if you ease into any new activities and make sure you train and progress correctly, you should minimize the amount of soreness you experience.
Cold treatment, elevation and anti-inflammatories:
We experience stiffness due to the body’s inflammation response. If you’ve done a little too much, your body will send blood flow and nutrients to the affected area to help heal the tissues.
Posted in muscle aches
Oct, 15, 2013
Life After Breast Cancer….
Anyone who has ever been diagnosed with Breast Cancer realizes that the cancer experience does not end the day that treatment ends. You want to get back to your normal life and put cancer behind you but at that same time, you’re dealing with all kinds of post-Cancer Treatment effects that affect your physically, emotionally and spiritually.
The Effects of Breast Cancer Surgery & Treatment
Breast Cancer Surgery will typically result in:
- Pain to the affected areas
- Tightness in the chest, underarms, sides, and abdominals
- Reduced range of motion in the shoulder
- Postural deviations such as internal shoulder rotation and hunched shoulders and upper back
- Weakness in the affected muscles such as pecs and lats
- Muscle imbalances
- Internal Shoulder rotation, postural deviations, weakness & muscle imbalance in pecs/lats/seratus
- Decreased Bone Mineral Density and loss of muscle as a result of Chemotherapy and Radiation. The loss in Bone and Muscle one year after chemo and radiation is the same as 10 year losses in women!
Posted in breast cancer
Oct, 7, 2013
Pitfalls to a Healthy Lifestyle – Change Your Mind and Change Your Body
Succeeding with your health and fitness program often requires a change in mindset. Sometimes even when you have intentions of doing the right thing, if you have the wrong attitude about it, it can slip you up!
See if you find yourself in any of the following pitfalls to a long-term health and fitness program:
‘All or nothing’ Phenomenon:
- You are scheduled for a 60 minute workout but something comes up and you cannot get to the gym for the allocated time. You scrap the workout and decide you will try to fit it in tomorrow.
- You have decided to eat healthier but one day you slip a bit at lunch and have a chocolate bar.
- You decide that since you have already failed for the day, you might as well throw in the towel and indulge in a few cookies, a bowl of ice cream and a bag of chips.
- Tomorrow is another day.
Can you see how this “all or nothing” approach works against you?
- Wouldn’t a 30 minute workout
Sep, 30, 2013
What went wrong? Why did you fail last time?
Most people have great intentions and start an exercise program over and over and over again. They decide to start working out and eat healthy and within a few months, for whatever reason, find themselves back where they started. Something like a New Year’s resolution, summer, a wedding or a reunion sparks their interest and motivates them to try again. They decide they will go on a diet or they will exercise every day.
Eventually, most people fail again because they are basically mimicking exactly what they did last time.
Why do people get in the bad habit of just repeating past attempts doing the same thing over and over again but expecting a different result – isn’t that the definition for insanity? The bottom line is that whatever forced you off track last time, will more than likely surface again.
This time, though, things are going to be different. You are going to be prepared and you are going to stay on track this time! You need to develop a strategy for overcoming roadblocks posed by work, kids, fatigue or lack of time. We are going to determine how you are going to balance it all. For example, if previously you found work or family responsibilities got in the way of you achieving your goals, your strategy may be to book your workout appointments into your schedule like you would any other appointment. You will carve that time out for you, your most important asset! You would not cancel a business appointment with an important client or cancel your yearly physical with your doctor. Likewise,
you must never cancel your workouts.
Another strategy may be to
Posted in adherence, Fitness
Sep, 23, 2013
Surround Yourself With Great People & Choose Your Friends Wisely
This past weekend, I was uploading photos from our Summer of fun and adventures. It made me reflect how lucky I am to have such an incredible group of friends who like to participate in events and activities with me. Then it made me think that that’s what absolutely every body needs!
If you want to be great, you have to surround yourself with great people. If you want to be healthy and active, surround yourself with active and healthy people. If you want to commit to eating a healthy diet, surround yourself with people who are also committed to that. You are who you hang with! So if all your friends drink, eat pizza and chicken wings and sit around watching TV all day, that’s probably what you will do as well. And don’t get me wrong, I enjoy living it up as well but, my friends and I all understand, we’ve got to earn it first!
Everybody needs people in their life who inspire them, challenge them, build them up, support them and encourage them to reach for their potential, their personal best.
Some people will pull you up and others will pull you down – it’s your decision who you will give your time to.
It doesn’t necessarily mean you have to disown your current group of friends but here’s some ideas
Sep, 16, 2013
No one talks about it but it’s a problem that many women have to deal with on a day to day basis after child-birth. Urinary incontinence, an inability to control urine flow, can be a socially embarrassing problem that can be managed. Stress incontinence or the loss of urine when you cough, sneeze, laugh, or jump or endurance incontinence, an inability to make it to the bathroom in time is often a result of a weakening of your pelvic floor muscles. It makes sense that if you strengthen those particular muscles, you’ll reduce the chances of having to endure regular embarrassing episodes.
A plan of action you can start immediately is Kegel exercises. Named after inventor and American physician, A.H. Kegel, these exercises involve contracting and releasing muscles to improve bladder control.
The correct way to perform a Kegel is as follows:
Sep, 9, 2013
We are heavy into football, soccer and basketball seasons and the ski season will be here in no time. All athletes – young and old – are susceptible to suffering a debilitating Anterior Cruciate Ligament (ACL) injury. I thought this would be a good time to discuss what athletes can do to minimize their risk for this injury.
The American Physical Therapy Association urges athletes to adopt the following program (exercises listed below) that includes specialized stretching, strengthening, agility and jumping exercises to help lower the risk of ACL injuries.
One study conducted on 1,435 NCAA Division 1 female soccer athletes found the exercises listed below had an overall ACL injury rate 41 percent lower than the control group. That is impressive results! So if you know an athlete, cut this article out for them and have them perform these exercises before each practice or game. You may save them weeks of pain, surgery and rehabilitation!
Sep, 4, 2013
Kids are back to school soon. Yahoo! Oops, did I say that out loud?!
September is a very busy time in the fitness industry, only second to New Year’s Resolutions. Summer holidays are over, school is back in session and now it’s time for YOU! Take advantage of this natural tendency to turn over a new leaf, so to speak, and let’s get aggressive with your health and fitness program.
Summer time BBQs, S’Mores by the camp-fire and ice cream treats can tend to pack on a few extra pounds over the summer encouraging many to feel ready to get back to eating super healthy and watching what they eat a little more closely.
Aug, 26, 2013
Sign It – Your Fitness Commitment!
Here at Northwest Personal Training each new client signs and Fitness & Training Commitment. This signed agreement serves as a reminder of the commitment that they have made to themselves and to provide a list of the health behaviors that we will help them to adopt over the next few weeks and for the rest of their lives. I wanted to share this list of commitments with you because they are the same commitments you could make if you are REALLY SERIOUS about sticking to you health & fitness plan….it is an extensive list and you won’t be able to tackle them all at once, but at least you will have a list to refer to if you start to slip away from your commitment!
An Optimal Health and Fitness Program Includes:
- Exercising aerobically 3-6 days each week for 20-60 minutes each session at various levels of intensity. Using a Heart rate monitor will keep you honest. Activities like walking, jogging, cycling, swimming, rowing, hiking, stair-climbing, or Group classes will do the trick.
- Conditioning your muscles with resistance training workouts for a minimum of two times per week. One set of 8-12 reps of a variety of exercises for 20-60 minutes is perfect! Or just workout with your trainer and they’ll make sure you meet this requirement. Our Group Muscle Conditioning programs will help you achieve this goal also.
- Eating a balanced diet that is high in fiber content.
- Eating 5 vegetable servings and 3 fruit servings each day.
- Drinking 10—8 ounce glasses of water each day. Drink water before and with each meal and snack. Purchasing a Jumbo size water bottle will help you adhere to this tip.
- Planning your meals so that you eat 3 small meals and 2 small snacks each day. Try to eat every 3 hours.
- Avoiding eating anything high in fat or calories 3 hours before bedtime.
- Controlling portion sizes. If you need more assistance regarding exact caloric requirements, visit our website at www.nwpersonaltraining.com. Click on the “Client Fitness Info”. Then click on “Cool Tools”. There is a calculator that you can use to more accurately estimate your calorie and protein needs. You will also find various articles that will help you on your journey.
- Eliminating any unhealthy temptations from your environment (work, home, car) and replacing with healthy alternatives.
- Grocery shopping at least once per week to stock up on healthy choices and fresh fruits and veggies.
- Maintaining a more active daily lifestyle. Move your body as much as you can in addition to your exercise program. The International Journal of Obesity released a statistic that reported we expend an average of 500-800 fewer calories than we did a few decades ago because of our more sedentary lifestyle. At Northwest Personal Training, we believe that all you have to do is start moving more in your life and then you won’t have to spend hours in the gym every week!
- Getting enough sleep (7-8 hours per night). Sleep is when your body recovers and repairs. If you do not sleep enough, you will not be prepared for each workout session and you will not function optimally.
- Controlling and managing your stress levels. Identify your stresses. Outline methods that help you to reduce your stress and practice them regularly.
- Completing Activity and Nutrition logs every day and submitting to your trainer every week (if you have one).
- Weekly weigh-ins and monthly measurements help to manage your progress if fat loss is your goal.
SIGN HERE (Print this out and put it somewhere you will see it everyday!):
Put some real focus on these things for the next month and before you know it they will become routine!
Need help sticking to your commitment? That is exactly what we help our clients do every day. Learn more be visiting our website or calling 360-574-7292.
Yours in health and fitness,
Don’t forget! – our Girlfriends Half Marathon is on October 13th. Encourage a girlfriend to walk or run it with you and help raise money for Breast Cancer research. Early Bird rates until early September.
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