Mar, 30, 2015
Walking 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:
Choose your typical walking distance and consider how and where you might incorporate a few rolling hills en route.
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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.
Mar, 23, 2015
As 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.
Mar, 16, 2015
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.
We have some trainers that are very strict vegan, some commit to different levels of vegetarianism, some are meat eaters, some are dairy eaters, some eat starchy carbs and others avoid carbs and gluten. Our team’s approach to nutrition is all over the map. I can see how that might be confusing in terms of deciding which approach to nutrition might work for YOU!
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After our discussions, here is what we all agreed on:
The Critical Importance of a Nutrition Plan that is Primarily Fruit and Vegetables.
No one can argue that a predominantly plant-based diet is definitely the way to go. If you increase your intake of fruits and vegetables, you will improve your health.
The importance of Proper Hydration for Cells, Tissues and Organs to Function Effectively.
Mar, 9, 2015
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!
Regardless of how busy you are, anyone can make that commitment to their health and fitness. If you need convincing remember this…make the time for exercise now, or you will be forced to make the time for illness later! And your health is your number one asset so no excuses!Here are some quick and easy tips for fitting exercise into your life when you are super busy:
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Move Your Body:
Posted in adherence, Fitness
Mar, 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.
So…should you exercise when you’re sick?!
We’re deep into the cold and flu season and if you haven’t caught a bug yet you no doubt have friends, family or colleagues who may be sending germs in your direction. The question is – can you keep exercising when you’re sick? Although more research is needed in this area, the general guideline is that if you have symptoms of a common cold with no fever and all your symptoms are above the neck, moderate exercise like walking should be ok. However, if your symptoms include fever, extreme tiredness, muscle aches or swollen lymph glands, you should refrain from exercise until you get better. When you do start exercising again, progress slowly and gently. And keep in mind, even if you do have to take a few days off because you’re feeling under the weather, it really won’t make that big of a difference to your overall fitness level if you’re consistent with your program the rest of the time.
Are you being lazy or do you need the rest?
Posted in exercise, Fitness, sick
Feb, 23, 2015
Ever wondered why you are always told to drink lots of fluids? Here is a question I received asking if we should really drink a gallon of water per day!
“I just read that we should drink a gallon of water per day to maximize fat loss. Was this a misprint? I picture myself on the restroom all day from drinking all that water. Please clarify. Thank you for your great articles!” M.H.
Did you know that 50-70% of our total body weight is water? The brain is composed of 70 percent water, lungs are nearly 90 percent water and our blood is about 83 percent water, which helps digest our food, transport and eliminate waste and toxins, mobilize fat, and control body temperature. Think of it this way, every tissue cell, organ and system is comprised of water and functions optimally only in the presence of adequate hydration. So even fat loss will not occur at an optimal rate if you are in a dehydrated state. Plus water helps to
Feb, 16, 2015
“My life is so busy that I have a hard time eating healthy. Any tips for someone who is trying to eat nutritiously on the go?” P.C.
I can appreciate that sometimes life is so busy that it becomes difficult to stick to a healthy eating plan. Here are some ideas for eating on the go:
Break for breakfast no matter how busy you are. Try these balanced, quick breakfast options:
Posted in healthy, Nutrition
Feb, 9, 2015
We always have clients that come to us and say that they have been struggling to lose weight and keep it off for a long long time. It doesn’t have to be that way! Here is what I suggest and it really does work!
A common client question: I want to lose 20 pounds but have not been able to lose more than 8 pounds and am struggling because the weight is starting to creep back on! I exercise 6 days per week walking on the treadmill. I was advised to walk at a lower intensity for a longer time – is that good for weight loss? I try and life some weights one to two times a week for 20 minutes. I try to eat approximately 1200 calories but often sugar is my downfall. Any suggestions on what I can do lose the 20 pounds and keep it off? Please help! N.D.
As a Personal Trainer, the number one request I get from clients is to help them lose fat. It’s interesting to note that the general public is more health-conscious and the availability of healthy products has increased dramatically and yet, our population continues to get fatter. So why do we continue to gain weight?
Jan, 30, 2015
Here are some typical questions that a lot of people have during the January Fitness Rush:
My husband and I started a workout program and he is losing so much more fat than I am. We seem to be doing the same amount of exercise and both eating well, but the fat is just falling off him. What am I doing wrong? J.C, Vancouver, WA
You’re not doing anything wrong. Men just have it a little easier than women. For one reason, men have a lot more muscle mass than women. Since fat is burned inside of muscle tissue, once they start exercising they become a better fat burning machine. Secondly, men store the majority of their fat in their abdominal region which has the capacity to turn over and be burned more easily. Women store more fat in their hips and thighs which is more resistant to change. Keep plugging away and try not to compare yourself to your husband’s results. You’re doing a great thing for yourself and your relationship.
I’ve lost 20 pounds but I’m having such a hard time losing the last 10 pounds. What can I do to get over this plateau? J.C., Vancouver, WA
You’ll want to do whatever you can to increase your metabolism so that you burn more calories at rest and during exercise. One way to accomplish this is to develop more muscle. Muscle is where fat is burned so the more muscle you have on your body, the easier it is to lose weight. Be sure to participate in resistance training two to three days per week. Another way to rev your metabolism is to eat more.
Jan, 26, 2015
“Character is the ability to carry out a good resolution long after the excitement of the moment has passed.” – Cavett Robert
Well, we are a few weeks past the day when many of us resolved to make some positive changes in our lives. So if you want to be one of those that actually accomplish their goals in 2015, here’s some tips to follow that those who succeed adhere to…Achieving Your Fitness Goals in 2015 IS possible!
Step 1: Set SMART Goals!
Setting goals is the key to success – just ask any successful business person. But it’s not enough to say, “I want to get into shape”. Effective and realistic goals are Specific, Measurable, Attainable, Reward-based and have a Time frame. Here are some examples of SMART goal setting:
- Run on the treadmill for 20 minutes 3x/week so that by April 1st I’ve completed 25 workouts
- Register, train for and complete the Couve Clover Run on March 22nd
- Resistance train every Monday, Wednesday, and Friday so that by June 1st I’ve completed 50 workouts
- Register, train for and complete the Vancouver Half Marathon on June 21st
Posted in goal setting