We Can Work It Out...

It’s almost 2010. The gyms are starting to fill up and the pressure is on. You’ve given yourself leeway because of the holidays and now they’re almost over. You really think you might need a little more time. Are you going to push the deadline until Valentine’s Day? or maybe Easter? If you haven’t thought specifically about what you are going to do to a) lose weight, b) get stronger, c) tone your body, d) lower your cholesterol and blood pressure, e) all of the above, then you probably won’t be able to actually accomplish any of these goals.
Wishing and hoping are great because they don’t require any effort on our part. If we are going to see a change, we need to get some direction. You can go to a doctor, a trainer, Weight Watchers, a nutritionist, use a magazine or book. But at least know how much food and what types of food you should be eating to best fuel your body and accomplish your weight loss, muscle building or health goals.
Once you know the basic overview, make sure you plan to have these foods, measuring tools and nutritional information BEFORE you begin. Grocery shop with a list and research restaurant web sites so you can plan out meal basics for the first week. The plan doesn’t have to be elaborate, in fact, you can eat the same thing for breakfast and lunch every day and vary the proteins and vegetables for dinner. Once you have an idea of portion size and a better sense of the nutritional value of foods, you can get a little more creative. What you DON’T want to do is leave yourself vulnerable; meaning don’t go to the grocery store at 7PM after a stressful day at work and try to figure out what to make for dinner. Chances are it’s gonna be frozen pizza and HoHos!
The exercise component is just as important, but if you haven’t done much moving lately, ease into it. Again, have a plan. It might start with a 5-10 minute walk on the treadmill that increases over time. And, as with your eating, get some help from the experts. Work with a trainer, follow a routine from a fitness magazine (make sure it’s a routine for your current level of fitness), do an exercise video. Most importantly, plan a specific time of day to devote to your workout and commit to it.
This commitment can only come from you. No one can do it for you and it’s not someone else’s fault if you deviate from that commitment. Own up to being responsible for your own body and have what you need to succeed before you start the journey. You wouldn’t go on vacation without the right clothes, so pack the right tools and foods, and check the guide books before you start your trip.

Taking Care of Business....

It’s 7:30 PM. You had planned to leave the office at 5:00, head to the gym and be home in time to make dinner and relax. You’ve been sitting at your desk for the past 10 hours staring at a computer and talking on the phone. You’re stressed and sore from sitting all day. But…it’s cold; you’re hungry, and really tired! You head toward the gym, look at your watch and yawn. Your stomach rumbles and suddenly you’re opening your front door with an unused gym bag in your hands.
We all have good intentions when we start out, but sometimes after a long day at work, we just can’t muster the energy to get to the gym or even work out at home. However, studies have shown that frequent short bouts of exercise have cumulative effects, and a number of fitness bursts throughout the day can have health and weight-loss benefits similar to longer sessions.

So your solution? Work out while you’re working!

Before you attempt this though, try to gauge the formality of your office. Not every workplace will take kindly to wall push-ups and jumping jacks at your desk, but you can recruit fellow employees and convince your boss of the benefits. Benefits like increased energy throughout the day that will help everyone stay focused and more productive and reduce stress.
Try to work each muscle group at least once or twice during the workday. Aim for about 2-3 sets of around 10-12 repetitions.

Biceps-This is probably the easiest group of muscles to work from your desk. Be careful though because once everyone sees those “guns” popping out, they’re gonna get suspicious.
Curls-Keep your arms at your sides and a make fist with each hand. With your palms up, bend at the elbows and curl up with upper arms at your side or on your desk. Contract the biceps and slowly and bring the arms back down to starting position. You can also do a set of curls with your palms facing in.
You can also add a weighted ball to increase the intensity. Hold the ball with both hands, keeping your hands underneath or alternate one arm curls holding the ball. Contract and return to start.
Or, place a resistance band under your feet about shoulder width apart and hold handles at your sides. Contract and return to start.

Triceps- It might be a little more evident to your co-workers when you are doing these exercises, but hey, when they see that your upper arms are no longer flapping in the wind when you wave at them, they’ll want to join in!
Dips-Sit with the heels of your hands on the edge of a sturdy chair seat. Slide your butt off the seat, and support your weight with your hands. Your legs should be bent at about a 90-degree angle Bend your elbows back, and slowly lower your butt toward the floor. Keep your elbows tucked in. Your body should just clear the seat. Push back up until your arms are straight; don't use your feet for help. You can increase the resistance by straightening one or both legs as you lower and lift.
Overhead press-Using a weighted ball, hold ball over your head with elbows by your ears and raise it straight above your head.
Bend arms and slowly lower the ball behind your head. Return to start. Or perform this movement with a resistance band.

Legs-You can easily work your legs all day long in both standing and sitting positions. Plus, the more you get up and down, the busier you’ll look!
One-legged squats- Hold onto a wall or table for support and lift one leg off of the floor. Bend and squat while waiting for a web page to load, the copier to spit your reports, or faxes to print.
Butt kicks-Stand with one leg straight and try to kick your buttocks with the other.
Leg extensions-Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) and hold for several seconds. Switch; Add ankle weights for more intensity if desire
Inner thighs-While seated, put heels on the floor and point toes toward the ceiling. Legs should be shoulder-width apart. Bring knees together only and contract inner thighs. For outer thighs- Repeat, except keep legs slightly apart with feet flat on the floor and push knees outward. You can wrap a resistance band around your legs to make it more challenging.
Calves-Sit on the edge of your seat with feet six inches apart on the floor. Raise heels two to three inches off the ground and bring back down.

Chest-Whether you want pecs like the Incredible Hulk or simply want to keep the “girls” from sagging, these moves can get you started.
Flyes- Sit up straight and keep your stomach tight. Raise arms out to the side and keep aligned with shoulders. Bring both elbows together towards your chest and then away
Presses-Sit on a ball or chair, back straight and abs in. Hold a medicine ball (or any other type of ball) at chest level and squeeze the ball to contract the chest. While continuing to squeeze the ball, slowly push the ball out in front of you at chest level until elbows are almost straight. Continuing the pressure with your hands, bend the elbows and pull the ball back to chest.
Desk pushups-can be a good strengthener. (First, make sure your desk is solid enough to support your weight.) Standing, put your hands on the desk. Walk backward, and then do push-ups against the desk.
Wall Push-Off- Stand about three feet from a wall, and place your hands flush against the wall, about shoulder-width apart. Slowly lower your body toward the wall by flexing your elbows. When your elbows are aligned with your torso, push back up. Do 10 repetitions. Make this exercise more challenging by using your desk: Stand several feet away and position your hands on the edge of the desk, shoulder-width apart. Then repeat the raising and lowering of your body by flexing your elbows.
To work both your chest and shoulders, try this exercise my son used to do while sitting at the dinner table! I kid you not. He used to be able to hold this pose for 5 or 6 minutes at a time. I can hardly lift myself more than ¼ inch, but it really builds upper body strength.
Place both hands on your chair arms (or seat) and slowly lift your bottom off the chair. Lower yourself back down but stop short of the seat, hold for a few seconds.

Shoulders-This is where most people feel tension and pain as a rule, so these movements can help loosen and de-stress muscles.
Forward raise-Raise arms forward with palms down to shoulder level. Lower.
Bent arm shoulder raise-Sit up straight with no weight or holding light-medium dumbbells at your sides. Keeping the elbows slightly bent and wrists straight, lift the arms up to shoulder level (palms face the floor). Lower back down.
Overhead Press-Sit up with no weight or holding light-medium dumbbells in both hands. Begin the move with arms bent to 90 degrees, weights next to the ears (arms should look like a goal post). Press the weights overhead and lower back down.
Shrugs-Just like the name implies.
Back- Back pain is the number one biggest complaint from people who work at a desk or computer all day. Again, loosen and strengthen tight, weak back muscles with these moves.
Rows-Extend arm or arms to the front and pull back as if rowing. Arms should be close to your sides and fists tight.
Lat pulls-While seated, hold a medium-tension band in both hands up above and slightly in front of your head. The distance between your hands will determine the intensity of the exercise (closer together is harder, further apart is easier). Contract the back and pull the right elbow down toward the ribcage. Release and switch sides
To stretch your back (and strengthen your biceps), place your hands on the desk and hang on. Slowly push your chair back until your head is between your arms and you're looking at the floor. Then slowly pull yourself back in.

Abdominals-How cool will it be when you can work the - pack while you’re working!
Torso twists-Sit or stand holding a medium dumbbell in front of your chest. Keeping the abs contracted, rotate the torso to the right while keeping the hips and legs facing forward. Contract the abs to bring the weight back to center and then rotate to the left.
Seated isometric crunches-Sit upright on the edge of your chair, grasping the arm rests or the edges of the seat pad. You can also stand with your hands on your hips, feet shoulder-width apart. Next, pull your stomach up and in as far as possible -- think of pulling your belly button toward your spine. Hold that position for the count of five to ten, then release.
Side Bend-Reach your arms above your head. Keep your back straight, and interlace your fingers with your palms facing away from you. Lean to the left from the waist and hold. Next, lean to the right and hold.

Cardio-In addition to pacing furiously while you are on the phone, here are a few more ways to work in cardio during your work day!
Rip off a minute's worth of jumping jacks. If you're a beginner, try the low-impact version (raise your right arm and tap your left toe to the side while keeping your right foot on the floor; alternate sides)
Do a football-like drill of running in place for 60 seconds. Get those knees up! (Beginners, march in place.)
Simulate jumping rope for a minute: Hop on alternate feet or on both feet at once. An easier version is to simulate the arm motion of turning a rope, while alternately tapping the toes of each leg in front. Or, actually jump rope if you have a conference room or open space. Or, actually DO jump rope (make sure you have ceiling clearance, though).
While seated, pump both arms over your head for 30 seconds, and then rapidly tap your feet on the floor, football-drill style, for 30 seconds. Repeat 3-5 times.
Or do walking lunges in your office or a vacant room. No conference room? Take to the stairs -- two at a time if you need a harder workout! Do this 5-7 times a day.

Don't let fear of embarrassment keep you from exercising at work. Chances are, your co-workers will admire your efforts rather than be amused. You might even get them to join you on a lunchtime walk or stair run! And what better team builder is there than that?

I Will Survive....

You knew it was coming. It’s almost Thanksgiving and either:
a) you still haven’t started your fitness and eating program and you’re afraid the holiday eating is going to completely destroy any chance of fitting into your dress for New Years Eve (or jeans or suit or Speedo…), or
b) you’ve been working really hard at the gym and sticking to a smart eating plan and you know the “saboteurs” are lurking everywhere to try and undo all of your efforts!
Well, you’re PROBABLY right. Getting together with family and friends, especially those we haven’t seen for a while, can wreak havoc with our motivation, self esteem, and will power. Couple that with a holiday devoted to eating and it would seem that you’ve got a recipe for disaster.
Well-meaning gyms, magazines, newspapers and TV stations offer ways to “Pre-burn the 5000 calories you’ll consume during Thanksgiving dinner” or “Recipes that eliminate carbs, fats and calories (but let’s be honest; what’s eliminated is “taste”) from Thanksgiving dishes”. While these are well-intentioned ideas, they aren’t realistic for most people. You’ll either feel that you deserve to eat the full 5000 calories you pre-burned, or eat the faux Thanksgiving meal and go home so starved that later and you’ll eat two full bags of potato chips and a gallon of ice cream before you go to bed!
So, what to do? First of all, approach it as you would any other meal, but realize that there will be a bigger variety of foods to choose from and many of the foods will have been prepared with more than high calorie ingredients; there’s also an added cup of guilt included.
"But I made it because I know it's your favorite",
"Just a little bit won't hurt" And so on.
OK… make them happy, but do it on your terms. Fill one plate with tastes of the dishes you love and take your time savoring each one. Wait about an hour and then SHARE a serving of dessert. Gorging yourself is NOT really satisfying in the long run. You’re uncomfortable (no one should have to unzip their pant or loosen a belt after a meal) and you’ve consumed so much food, that you really can’t even differentiate between the flavors.
Then, while everyone snoozes on the couch in a tryptophan coma watching football on TV, get out for a walk, take your cousins bowling, or run the bleachers or steps of a nearby school or building. You’ll be back before the game’s over and you’ll still be able to button your pants.
No matter where you spend your holiday, moderation and balance are the key!!!

Jump On It....

In my last posting, I suggested we all quit procrastinating and change things up. An easy change is the addition of a jump rope to your routine:
Back in the day; many, many, many years ago, I could happily hop my way through recess, jumping and twirling with the best of them. The pressures of elementary school were quickly forgotten during the 20 minute break. Jumping rope seemed effortless and fun back then but as I get older, I see that it isn’t kid stuff anymore. Jumping rope is an incredible cardiovascular conditioning tool that can burn fat, tone muscles, and even improve athletic performance.
Because your heart rate elevates rapidly, even just a few minutes of jumping can take your breath away. It’s different from a treadmill or bike because the act of jumping recruits muscle fibers from your entire body. Instead of simulating an activity on a machine, it orchestrates endurance and coordination in a real activity, using your own body weight to train.
Jumping also works your entire body, utilizing the large leg muscles (glutes, quads, hamstrings, & calves) and torso on both the “takeoff’ and “landing” phases. Along with these muscles, you train your upper body (back, shoulders, biceps, & triceps) by the constant movement as you turn the rope. You also use your lower back and abdominals to stabilize your movement, and jumping can help improve your timing, dexterity, and balance. If your not convinced yet, consider the following:
It’s inexpensive. Most ropes cost less than $10, while higher-quality ropes are around $20-$25. Even on Craigslist, you’d have trouble finding a treadmill at that price.
You can do it practically anywhere. A jumping surface like hardwood, rubberized flooring, or very thin carpet is preferred, but any hard surface works fine. Outside, inside, at the gym, your hotel room; they all work well.
It burns tons of calories in a short time. About 10 minutes of jumping rope (at 120 turns per minute) has the same benefit as jogging for 30 minutes. Those are great numbers when you’re pressed for time.
It’s compact. You can take it with you to the gym, pack it in your suitcase and store it in a drawer.
You’ll see improvements. Jumping rope helps build agility, speed, balance, and coordination, while improving your overall fitness level. The significant number of calories burned quickly contributes to a noticeable loss of body fat.
It improves your mental focus. Instead of mindlessly walking on the treadmill, you have to create an intense focus and not miss a beat while jumping. It forces you to really concentrate on your rhythm and types of movement.
Start by making sure your rope is the right length. When you stand at the center, the handles should reach to your armpits. Then, warm up for at least 5 minutes before jumping. (light jogging, walking).
Hold the rope handles with a firm grip, with elbows close to your sides.
Make small circles with your wrists while turning the rope.
Keep your shoulders and torso relaxed, head lifted, and gaze ahead for balance.
At the most, jump only high enough to clear the rope, with light ankle-knee motion, and always land softly on the balls of your feet.
Never sacrifice good jumping form for speed.
Make sure you stretch after jumping, especially your calves.
From a beginner’s basic bounce, you can add different types of footwork to your jumping. Start with about 5 minutes of jumping intervals and work your way up to longer periods of continuous jumps.
At this point, I’m lucky if I can get through the initial 5 minutes (this doesn’t include the time I spend tripping over the rope and hitting myself in the face with the handles), but I see the additional calorie burn on my heart rate monitor and I can feel my glutes and calves working. I don’t think I’m quite ready for the Boxer’s Shuffle, Side Straddles or Side to Side Skier’s jumps, but I’m getting close to matching my former playground conditioning

A Change is Gonna Come...

Some of us are born procrastinators. I realize this every time I see a load of laundry still sitting in the basket, a pile of receipts to enter in my checkbook and half-written articles that I’ll “get to” tomorrow. It’s November 4th and my last post was written on September 30th. Have I been really busy? Well, kind of. But too busy to sit down for an hour and post an entry? I don’t think so! We procrastinators tell lies to ourselves like, "I'll feel more like doing this tomorrow." We avoid failure or even success by simply NOT doing something. We procrastinators would rather have others think we lack effort than ability. It sounds less malignant.

I can see how my procrastination is affecting all areas of my life, even (Omigod, say it isn’t so!), my workouts! So I’m starting to see what’s behind the excuses people make to dodge working out. Talking about exercising, but not making a decision to actually do it absolves the procrastinators of responsibility for the outcome of events. Exercise takes commitment and procrastinators actively look for distractions, particularly ones that don't take a lot of dedication on their part.
Sometimes, we need to just get ourselves motivated enough to simply start working out. Sometimes we need to shake up a complacent attitude toward our current workouts.
Whatever the case, there are a few things you can do to set in motion what you’ve been avoiding:
Change The Environment- If you normally work out at home, join a gym (or vice versa). If you’ve been logging miles on cardio machines, get outside and burn some calories in a different way. Take a fitness class or classes that you’ve never tried before (I normally love a fast pace, but ended up loving a Pilates class I took on a whim). If you always walk the same sidewalk route in your neighborhood, walk a different way or drive to a park and hike the trails for new terrain and view.

Change The Routine- I’ve said it before and I’ll say it again, “There is always a new exercise to try!” It may be a variation of something you’ve done before, but it can challenge your muscles in a unique way. Only doing cardio can burn some calories, but adding weight training shapes your body and works you in different ways. If you’ve done the same bicep and tricep routine religiously for the past 12 months, changing the angle of a curl or using dumbbells or cables instead of a Nautilus machine can produce dramatic results. Plus, it gets you motivated to work at something new and interesting. If you don’t have a notebook full of exercises, consult a trainer or flip through some fitness magazines for a new routine. (I recommend Oxygen, Muscle and Fitness, Muscle and Fitness for Women, Fitness Rx and Men’s Health/Women’s Health for monthly ideas.

Change Your Look- Some people wear the same oversized t-shirt and shorts (leggings, sweat pants, you fill in the blank) day after day to work out, and keep their workout shoes until there’s no tread left on the bottom. They rationalize their attire by saying “I don’t care how I look; I’m just here to sweat” which is fine, but it gets boring. A new workout shirt that actually fits can help you see what you need to work on, and best of all, your progress!!! The new materials used in workout clothes keep the sweat away from your body so you’re not alternately sweating and freezing in the gym. Adding some new workout gloves, an armband for your IPOD, or even better socks can make even the toughest workouts a little more effortless.

Whatever you decide, just get out there and do it. If your plan is working for you, keep at it. If not, quit procrastinating and make some changes. Whether it’s big bucks for personal training or $5.99 for a fitness magazine, don’t wait!

"Like My Sugar with Coffee and Cream..."

For years my motto has been “Who needs sleep when you’ve got coffee?” People warned me of the perils of caffeine. They told me my moods, my heart and my outlook on life would suffer from drinking the wicked brew. Guess what? Now doctors are saying that coffee is actually BENEFICIAL to our health! So “nyah na nyah” to all the naysayers over the years; If you wait long enough, some study will prove true what you’ve known all along!
Stanley Segall, Ph.D., professor emeritus of nutrition and food sciences at Drexel University in Philadelphia has revealed that caffeine provides “a number of beneficial effects on a laundry list of conditions”. Caffeine can increase both mental focus and alertness, and improve memory. It can cure a headache, and even help guard against diseases that cause cognitive decline.
The researchers have even found that a blast of caffeine can temporarily enhance athletic performance, especially when it comes to stamina and endurance by keeping muscle and heart rate-stimulating compounds active longer. Along with all of this, a 2007 University of Illinois (Urbana-Champaign) study reported that caffeine can also reduce muscle pain.
Of course this doesn’t mean you can buzz through 2 or 3 pots on a daily basis. Stick with a limit of 300 milligrams of caffeine per day. An 8-ounce serving of coffee contains about 150 mg of caffeine, while the same size serving of tea has 40 to 120 mg. Cola has about 50 mg, and a 1 and 1/2-ounce serving of dark chocolate has 31 mg.
And while we’re discussing foods that were initially thought to be detrimental to our health, let’s talk about wine. Red wine, specifically. Studies supporting the benefits of red wine suggest antioxidants in red wine called polyphenols help protect the lining of blood vessels in your heart. Red wine has higher levels of these flavonoids and nonflavonoids and the antioxidants found in red wine appear to help prevent arteries from becoming clogged with fatty blockages.
The nonflavonoid that has received the most attention from researchers is Resveratol. The resveratrol in red wine comes from the skin of grapes used to make wine and because red wine is fermented with grape skins longer than is white wine, red wine contains more resveratrol.
In these studies they have also found that moderate amounts of alcohol raise HDL cholesterol (the "good" cholesterol), reduce the formation of blood clots, and help prevent artery damage caused by high levels of LDL cholesterol (the "bad" cholesterol). So, do as my friend Alan does; drink the Merlot for “medicinal purposes”!
Guess what else is good for us? All women who have ever had PMS, rejoice; it’s chocolate!! In support of chocolate’s health benefits, a study published in the March 2007 issue of the American Journal of Clinical Nutrition found that the women who consumed the most flavonoid-rich foods, (with chocolate being ranked as one of the top flavonoid-rich foods) had a 22 per cent lower risk of developing coronary heart disease.
In the July 4, 2007 edition of the Journal of the American Medical Association, researchers found that a little bit of dark chocolate helps lower blood pressure. Researchers followed two groups of people with untreated high blood pressure for 18 weeks. Half got a bit of dark chocolate every day while the other half received white chocolate. In the end, those eating the dark chocolate saw a drop in their blood pressure with no change for group that ate white chocolate.
So, Hershey Bars and Hershey's Kisses won’t cut it for health benefits, but a daily dark chocolate Dove candy might just help us live longer.
As researchers continue to discover the value of foods like nuts, olive oils, dairy and eggs, previously thought to be “bad” for us, we can only hope that the benefits of French Fries and donuts will soon be discovered.
So, down that Starbuck’s before your workout tomorrow and enjoy your favorite vintage with dinner. Toast to your good health and stash the chocolate in your dresser drawer for the additional benefits.

Good Vibrations...

This time of year can be particularly stressful for all of us in one way or another. Transitioning into a new school year wreaks havoc on even the most laid back child or parent. As the summer drifts away, we realize we’ve got a lot ahead in the coming months; be it work, school, holiday gatherings or end of year quotas to meet. With the precarious economy and unknowns in the workplace, we could spend our entire day worrying about what’s to come. Being a professional worrier, it’s particularly hard on me. Over the years I’ve looked for ways to calm the anxiety from meditation to medication, but I’ve found my best results through exercise.
As I was growing up, my mom believed that exercise was the key to life; even back in the 1960s. If something was bothering you, just go for a walk. According to her, it solved everything. Even when my dad became ill she still took him on a long walk daily. He was able to overcome some symptoms for a time, but more than anything, I think the walks help my mother cope with his illness.
It took me a while to follow her example, but I coped with the stress of my first teaching jobs by taking aerobic dance classes, and even went into labor with my first child during a class. The anxiety of being a new mom was lessened as I walked for miles, pushing my children in the stroller, and pumping up my heart rate.
According to The American Council on Exercise, exercise provides an outlet for negative emotions such as frustration, anger and irritability, and promotes a more positive mood and outlook. Our mood is improved by the production of positive biochemical changes in the body and brain. Regular exercise also reduces the amount of adrenal hormones your body releases in response to stress, decreasing the stress hormones such as cortisol and increasing endorphins. Endorphins are the body’s natural feel good chemicals, and when they are released through exercise, your mood is boosted naturally.
Over the years, spending time lifting weights or on a cardio machine at the gym, going on a walk, or taking a fitness class has helped me cope with the stress of moving to a new city, job changes, and trying to be a “supermom” (Sorry, there’s no such creature!!). In a way, working out has been a selfish act. It’s MY time to focus on my reps, my miles, my heart rate, my progress and forget about whatever is gnawing away at my nerves. It’s still there when I’m done, but I’ve had some time to clear my head and it never seems as difficult to deal with after I’ve exercised.
And unlike the weight loss, body shaping and physical health benefits of exercise, it doesn’t take long to reap the emotional benefits. Even 20-30 minutes of cardiovascular exercise can kick up your mood. A leisurely walk may activate a couple endorphins and let you forget your worries for a bit, but an intense run or aerobics or spinning class could make your day.
I’ll admit it. Mom was right. Exercise is the best medicine for coping with stress. So make and take the time to get your heart rate and your mood elevated. The payoff will be worth it!

ABsolutely Perfect

Whether we’re sporting a 6-pack on our belly or more of a keg, we’re always looking for the elusive perfect abs. Ask 10 trainers what the best exercise is for abdominals and you’ll get 10 different answers. It seems research on “core” training and abdominal work changes daily, but the key to working your abdominal muscles is really knowing where they are and actually working those muscles; not assisting with your hip flexors, arms, back or neck. Going too high on a crunch can be counterproductive because the abdominals are MOST involved up to the point that your shoulder blades come up off the floor or bench.
As always, quality over quantity is a must to effectively train your abs. Speed is not the key to perfection. Exercises performed too fast will end up recruiting the wrong muscles. I’ve seen people trying to rush through their obligatory 100 sit-ups, hurting their neck and back, while completely missing the muscles they thought they were working.
Personally, I like to work my abs every day, but I only do 3-4 sets of one type of exercise per day, varying it throughout the week. That way I focus more on the specific exercise than “getting my abs done”. Since I change my workout about every 6-8 weeks, I usually pick and choose from the following abs exercises. I’m open to new and different routines, but here are a few that work for me:
Exercise Ball Pass with Leg Lift
Lie face up on the floor with your legs extended, holding an exercise ball overhead with your shoulder blades just off the floor.
Lift your legs and place the ball between your lower legs. Return to the floor; your torso remains still thru the movement.
Reverse the motion to return to the start. Repeat for about 10-12 reps.
If your back starts to arch, don’t lower your legs as far or you’ll lose the contraction in your abs. The contraction is more important than how high or low your legs go. You can also slightly bend your knees.





Decline Bench Sit-Up
Set a decline bench to appropriate angle for your level. (Lower is easier, higher is more challenging). Secure your feet underneath the rollers.
Lie back with your torso, shoulders and head just off the bench.
Inhale and contract your abs to lift your lower body.
Curl your shoulders up to raise your torso, stopping short of a 90⁰ bend at your hips.
Exhale as your lower your torso halfway back down. Repeat 10-12 reps



Seated Leg Lift
Sit crosswise on a bench with your glutes slightly off the bench and your hands gripping it just outside your hips.
Lean back and raise your legs off the floor, knees slightly bent.
Lean torso forward while bringing your legs slightly toward the chest.
Exhale and tighten abs, then return to start. Repeat 10-12 times.




Roman Chair Knee Raise
Although I really prefer to do a hanging knee raise holding straps from a high bar, most gyms either don’t have the straps or make them hard to locate. The roman chair is usually more accessible.
Rest your forearms on the pads so they are parallel with the floor.
Inhale and bring your knees up in front of you at a 90⁰ angle and hold in the raised position for 1-2 seconds as you exhale.
Keep your elbows stationary and use your low abdominal muscles to lift; not the momentum of your hips or shoulders. Return to the start position.
You can also work your obliques by raising your knees to one side of your body, then down, then raise to the other side. Repeat for about 12-15 reps.




(The women demonstrating this exercise are my college roomates. When we got together last fall, we learned a lot from one another during our group workout)
These are my “go to “ ab exercises, but I will add more in future posts. Again, even though I know you don’t want to hear this, abdominal training strengthens the abdominal muscles, but it does NOT decrease the size of the adipose cells, skin fold thickness or abdominal circumference- You need to reduce your total body fat through both exercise and NUTRITION.

Blame it on the ca-a-a-a-a-alories!

Summer seems to bring out the exerciser in all of us. Nice weather, fewer clothes, and for many, more time. Without the burden of the school year and extra activities, we can devote more time to working out. The gym floor is busier and the aerobics and spinning classes are crowded. People are sweating, turning red, and spending extra time training. But, the chief complaint I hear from people is, “I’m exercising like crazy, but I haven’t lost any weight!”
If you've increased your exercise time, but aren't getting the weight loss results you expected, it could be that you've also increased the number of calories you consume. It doesn't take much food to cancel out the calories burned through exercise. And while it's true that exercise burns calories and that you must burn calories to lose weight, exercise has another effect: it can stimulate hunger. Then it causes us to eat more, which in turn can negate the weight-loss benefits we just accrued, and on and on and on.
You might be eating more without even realizing it. Maybe you feel that because you've had a good workout, you deserve a reward or maybe you feel hungry due to the increased calories your body burns post exercise. Whatever the reason, you need to plan your food as carefully as you plan your exercise. Remember that water hydrates better than any sports drink and doesn’t add calories. If you eat before you exercise, choose a glass of skim milk, a small container of low or non-fat yogurt, or a piece of fruit ( around 100 calories each) and skip the sports drinks and energy bars which can add anywhere from 200-350 calories before you even start.
After you’ve sweated up a storm, what do you do? During a study of two weight loss groups (both were given a list of foods to include or leave out of their diet, but only one group exercised) conducted by Dr. Timothy Church of LSU, he discovered that the group who exercised felt they deserved “compensation” after a hard trip at the gym. Consequently, they either ate more or moved less throughout the day. Do you swing by Starbucks for muffins and coffee or hit Panera for a bagel? Even the “healthy” smoothie at your gym can pack about 400-500 calories. If you’ve worn your heart rate monitor (and that’s how you’ll really know what you’ve burned. Remember, the machine calorie counters are LIARS!!) , you’ll see that you’ve likely only burned 200 or 400 calories, which you're going to neutralize with that first sip or big bite!
The bottom line to weight loss is burning more calories than you eat. Calories in vs. calories out. If you eat 2,500 calories a day and only burn 2,000, you gain weight; if you eat 1,500 calories and burn 2,000, you lose weight; if you eat 2,000 and burn 2,000, maintain weight. Duh!!! Exercise alone has little impact on the scale because it's far too easy to eat back all the calories you burn exercising. Walking very briskly for 30 minutes burns about 150-200 calories—the equivalent of a bowl of oatmeal. Even if you run 7 miles in an hour burning about 800 calories, you can wipe it out with a plate of pasta and caesar salad.
So make all of your hard work count for something! Diet and exercise work together, so write down what you eat and write down the results of your workouts. Keep exercising, but don’t use it as a free pass to gluttony!!

This is how we do it...

As a rule, diets don't really fail, but people fail to stick with a diet. Every day there’s a new miracle plan to help you “blast your fat” or “change your metabolism”. Extreme diets can work in many cases, but they really do need to be monitored by a health care professional. Quite often when we try these on our own, we ignore the fact that many of these diets, unsupervised, can wreak havoc on our health.
It’s kind of tricky when someone asks me to recommend any one diet program since I kind of pick and choose from a number of different plans. I pretty much try to follow the food pyramid and eat 5-6 small meals daily. Weight Watchers was always a favorite and it was how I first lost weight and kept it off, but over the years I’ve found other programs that fit well with my lifestyle. After so many years of watching my foods, I can pretty much eyeball a portion size and my kids tell me I’ve memorized the nutritional facts on every food I eat on a regular basis. Really. They used to take away cereal boxes and see if I could tell them the carb, fiber, sodium, and protein listings. 90% of the time I was right. For many though, it’s overwhelming trying to sort out different eating plans, so IDEA Health and Fitness has come up with13 Standards for Analyzing Diet Programs to help you evaluate a plan before you begin. (This is a long article, so look for the list and explanation within the article)
http://www.ideafit.com/fitness-library/analyzing-popular-diets
Sooooo…. there are basically three programs/books I use on a regular basis. They meet most of the standards and they work with my lifestyle. So rather than rate all the programs out there, I’ll go over the ones I know and like.
I’ve written about the Eating for Life plan by Bill Phillips in the past and you can get information about the plan at www.bodyforlife.com. Second is Weight Watchers. It’s pretty much what set the diet program craze in motion and it continues to be a front runner. The program is based in scientific study and really addresses the dieter’s lifestyle. The latest program, called “Momentum”, combines the previous point system with a focus on foods that provide “satiety” (or fullness). Along with teaching about portion size, it teaches more about healthful food choices (making every point count nutritionally) that work with individual lifestyles. The principles of the program: eating smarter, moving more, developing better habits, and getting support, are further enhanced by their meeting and online support (recipes, meal trackers, calorie and point calculators, restaurant guides, etc.) when you join at www.weightwatchers.com/Index.aspx. You can also find point values for many restaurant dishes at http://www.dwlz.com/.
Along with Eating For Life and Weight Watchers, the plan I love right now is the Eat Clean Diet by Tosca Reno. I discovered references to the plan while reading my favorite fitness magazine, Oxygen. Ms. Reno explains her initial weight loss and the strategies she gleaned from fitness competitors and body builders. The focus is on fresh foods in appropriate portion sizes. You won’t find a bunch of frozen meals or packaged foods and it does take some preparation, but it’s worth the time. The “Eat Clean” principles include drinking 2-3 liters of water, eating 5-6 meals daily (every 3-4 hours) and combining lean protein and complex carbohydrates at each meal. It focuses on consuming “healthy” fats and avoiding processed foods and those with preservatives and trans fats. In addition to the original book, there is also an Eat Clean cookbook and Eat Clean diet books for kids and for men.
Her books give you tools for shopping, planning and cooking as well as guides for what to order and avoid at restaurants. Although exercise is a VERY important component of the plan, she stresses that 80% of weight loss is based on your nutrition; WHAT you each and HOW MUCH you eat (I’ll vouch for that). Her web site (www.eatcleandiet.com) provides some limited info. My friend Maureen Wielansky, who blogs at www.makingitallfit.com has written tips for shopping and meal planning on this diet.
Also, both Weight Watchers and Clean Eating magazines are filled with recipes and information that follow the diet plan as well. I’ve been using them for the past 6 months with great results in my household. I also love an eating web site called Hungry Girl, but I’ll talk about that in a future post.
So, if you’re contemplating trying a new diet plan, use the guidelines provided by IDEA Fitness to help you evaluate it. In the meantime, I’m sticking with what works for me!!!
Have you had success (or disasters) with a particular diet plan? If so, e-mail me at hkraus52@gmail.com and tell me all about it. I’ll include your comments in a future posting.

With A Little Help From My Friends...

Until I changed gyms about a year ago, I woke up every morning at 3:30 AM and headed out to the gym to meet my workout partner, Lori. It didn’t matter what was going on in our lives or what the weather was like (except ice; Lori doesn’t do ice!), we made the effort to get there and not disappoint each other. Although we do still talk and work out together occasionally, it’s hard to give up the benefits of having a fitness buddy and the familiarity of seeing the same people and sharing workout ups and downs. If you are having trouble with consistency, motivation and/or finding new exercises and techniques, finding a workout partner might be just what you need.
First and foremost, having a partner makes you accountable, not only for your own fitness, but for someone else’s success. If you don’t show up, their workout suffers and vice versa. It’s easy to sleep in on a cold, rainy morning, but you’re more likely to get the coffee brewing and head out the door if you know someone is counting on you. (Guilt is an awesome motivator)
Also, the mutual admiration and competition between workout partners can encourage you to work harder. You can cheer each other on with each success, be it losing weight, lowering cholesterol, or gaining strength. The friendly competition between you and your partner can push both of you to lift a heavier weight, hold your plank for an extra ten seconds, or run another five minutes on the treadmill. You develop the mindset “If she can do it, I should work just as hard”, and this competition can help deter any temptation you might have to slack off.
And finally, having a “second opinion” helps you evaluate your form while lifting; acting as your own personal trainer for any new activities. If, for example, you can’t quite manage the Bosu, or need a little help with your strength training routine, your workout partner can give you a hand and a fresh perspective. He/she can add variety to your work out by suggesting a different exercise that you hadn’t thought of. And, if you’ve hit a plateau in your training and are not making any additional gains in fitness,strength,weight loss, etc., having someone who is more objective and brings additional ideas and skills to the "table" could be the answer. You’re also less likely to be nervous about trying a new class, machine or exercise when you have a partner.
There really are lots of different ways to find the right partner. If you’re a member of a gym or fitness center, the staff might be able to suggest other members who have the same fitness goals as you. Lori had been working with a trainer when I first met her and the trainer suggested we work out together when her sessions were finished. Also, take notice of members who seem to be at the gym at the same times as you and which ones have similar routines. Some gyms also have a bulletin board where you can post a request for a work out partner. Even if you don’t belong to a gym, you might be able to find someone by letting your friends know that you are looking for someone to walk or cycle with. Or, if you overhear someone at work or school mention that they are trying to get fit or lose weight, you could ask them if they’d like a work out or support partner. Don’t feel hurt if they say no since some people prefer to go it alone.
Having a similar level of fitness and similar schedules is most ideal, but I’ve worked out with first time exercisers, marathon runners and competitive body builders and I always learn something new from each one. Realize that your best workout partner could be the person next to you during a cycling or aerobics class or on the treadmill next to you. So turn down your IPOD, take off your headphones, and ask!!

You Can't Always Get What You Want...

I recently saw the new Woody Allen movie, Whatever Works, and although there is nothing in the film remotely related to exercise and fitness, the sentiments expressed refer to the philosophy of the main character, Boris. Namely that if you happen to find something that you like, go with it—regardless if it’s not the same thing everyone else is doing. That whatever works to get through your life (or your fitness routine) is just fine.
We’re often told about the BEST workout; Like the one that burns more calories or builds the most muscle or strengthens our abs or helps our flexibility. But no matter how much of this is true, it’s not going to help us unless we actually DO the work, and we’re not going to continue doing it if we don’t like it!
So, although I’m in the business of helping guide people toward achieving their fitness goals, there are those who just are not going to listen to me! And for those individuals, I say, do “whatever works” to help you get fit. Let me qualify this by saying, playing video games while sedentary or getting in and out of a car daily, doesn’t work. However, if you can find a heart-pumping activity that you actually enjoy or can make part of your routine, use it to your advantage.
The basics that most anyone can manage, walking and running, have many advantages. You can open your door, bypass your car and be on your way. 10 minutes? 1 hour? You get to choose, and you don’t have to worry about broken equipment (barring injuries or arthritis). The pace and calorie burn are up to you. Turn the walk into a hike (think hills and varied terrain) and you’ve bumped up the calorie count and worked your core. For a chart showing calories burned while walking, go to: http://preventdisease.com/healthtools/articles/while_walking.html
The bike in your garage probably worked well once, and with a little tuning can take you back again with calorie burns anywhere from 250 to 800 calories per hour. In the same way, a tennis game on the neighborhood courts usually takes only a little bit of advance planning and maybe some wait time (use it to warm up). No partner? Just hit the balls against a wall and run after them. In 1 hour of tennis, a 140 lbs man can burn about 336 calories playing doubles and 396 calories playing singles.
My only experience with kayaking was when my husband and I flipped over three times in the ocean and had to be pulled back to shore by our guide. But, two of my college roommates live by rivers (one in Vermont; one in Tennessee), so they go kayaking on a regular basis. It didn’t work for me, but they love it, and an hour of moderate whitewater kayaking will burn somewhere around 300-450 calories
Sadly, for me (and my parents), golf is another activity I never quite got. I played 18 holes at the age of 13 and after 6 hours on the course, I was done. But my other college roomie loves the game, playing wherever and whenever she can, burning up to 350 calories an hour walking the course.
Even activities like gardening (ugh, bugs!) and cleaning (enough said!) can work to pump up your heart rate burning up to 275 calories per hour. And taking care of kids, especially running after toddlers and pushing a stroller, can wear you out. For a complete list of calorie burns, check out: http://www.nutristrategy.com/activitylist4.htm
What keeps us young and vital is movement and once we stop moving , we may never get back up. So keep the motor running in both conventional and unconventional ways. Maybe you don’t own a treadmill or have a gym membership, but if something works for you, it works!

Blame it On The Boogie...

I just couldn’t let this week go by without a workout tribute to Michael Jackson. His songs have been a part of my workouts since I had a walkman tucked in my fanny pack! Graduating to a Discman and finally an IPOD, I pretty much have every Michael Jackson/Jackson Five song in my music library. His songs are the ones that I listen to all the way through. I might skip ahead with other artists, But MJ always keeps me moving! And why wouldn’t you be inspired visualizing his moonwalk or “Sharks and Jets” moves in “Beat It”! And who hasn’t at least tried the moves from the “Thriller” video? That video kept my kids alternately frightened and entertained for hours when they were younger. So here is a long playlist (around 68 minutes) with many of my favorites. You can trim the list and skip through some of the songs if you want to, but I’ll bet you won’t!!
Warm up
The Way you Make Me Feel 4:57
Rock With You 3:40
Cardio Intervals (Like I said, you can use some or all of these)
Workin’ Day and Night 5:14
Wanna Be Startin’ Somethin’ 6:02
P.Y.T. (Pretty Young Thing) 3:59
Jam 5:40
Beat It 4:18
Blame It On The Boogie 3:31
The Love You Save 3:02
Don’t Stop Til You Get Enough 6:05
ABC 2:57
Black or White 3:23
I Want You Back 2:59
Bad 4:07
Cool Down (pick 1)
Thriller 5:58
Man In The Mirror 5:19

“If you wanna make the world a better place
Take a look at yourself and then make the change
You gotta get it right, while you got the time
'Cause when you close your heart, then you close your mind…”

So do something good for yourself while you can! Download this mix, forget about the tabloid Michael and enjoy what everyone loved about him.

Get Out of Town...

I get emails and articles all the time from fitness experts who recommend working out in your hotel room when you travel. Numerous TV spots and newspaper blurbs tout the benefits of an in-room workout with routines like lifting a pillow over your head and to your knees or tying a towel to the door jam and lunging while you pull. Since I’d be more than likely to knock over furniture or pull off the door handle, these suggestions would likely put a damper on my exercise energy and motivation. Don’t get me wrong, I like to stay fit when I travel; I’d just rather find a better alternative.
So, first and foremost, I do my homework. Before I even book a room, I try to make sure there’s a gym either in the hotel or within close proximity. Hotel gyms have gotten a bad rap over the years and rightly so, but most major hotel chains have recently succumbed to the fitness boom and now provide, if not state of the art, at least decent enough equipment for a 2 or 3 day workout. If that’s not enough for you, ask the hotel if there is a fitness facility nearby. Most places will partner with the hotels and let you work out there during your stay either for free or for a nominal fee.
Another option is the hotel pool. If you work out early or late in the day, chances are you will have the pool to yourself, free of family vacationers and splashing kids. You can swim laps even in a small pool or use the water’s resistance for water walking or running.
If you find yourself in a big city, use your workout time to explore the area. Most hotels in larger cities have maps of the local area with running and walking routes and trails marked off. Runner’s World magazine features maps of different cities and the best places to run/walk in each issue. You can also go to http://www.runnersworld.com/ and click on “Where to Run” to find information about particular cities. Or, just trek the area surrounding your hotel. You might see a great coffee shop nearby or a great pair of sandals in a shoe store window! On sale! (You probably would never have found them otherwise). Just make sure you know how to get back. I once started a walk from my hotel in Manhattan forgetting to check which street the hotel was on. After walking in circles for at least an hour, I finally recognized the hotel’s marquee from a few blocks down. Good exercise, but a little scary. Most cell phones now have a GPS feature that can get you back where you belong, but back then I did discover a great diner called Big Daddy’s where we ended up for breakfast!
So, next time you travel, plan ahead for fitness just like you plan your activities and dinner reservations. Take advantage of new surroundings and discover what they have to offer!

Not Just For Breakfast

I’ve never been a big fan of protein shakes. I think it’s because I’d rather eat my calories than drink them. And while protein bars are a good way to supplement protein intake, I’m working on trying to eat fewer processed and packaged foods. So when I saw the recipe for Oatmeal Protein Pancakes in a fitness magazine, I was eager to try them.
I bought the ingredients that I didn’t have on hand (including vanilla protein powder) and decided to make a large batch so I could freeze the extras and warm them quickly in the microwave. However, my first attempt kind of bombed. I mixed the steel-cut oatmeal with the other ingredients, but it kind of sat in a lump in the pan while the watery mixture oozed away from the oats. Flipping the pancakes was impossible and I ended up with more of a protein “hash”. Still, it tasted yummy, so I went to my friend Sarah who is a true “maven” (Yiddish for expert) in all things cooking related. She tried it and, of course, her pancakes were perfect. However, she WAS able to figure out what had gone wrong with my recipe (besides the cook!) and tweak the original for great results. So add these tasty pancakes to your repertoire. Loaded with protein, they make breakfast both delicious and wholesome.

Oatmeal Protein Pancakes
(from Muscle & Fitness Hers-May/June issue 2009)

1 cup plus 2 T oatmeal
2/3 cup plain or vanilla protein powder
1 tsp cinnamon
1/4 tsp salt
3 egg whites
1 cup Fat-free milk
1/2 cup unsweetened applesauce
1 tsp vanilla
Nonstick cooking spray

1. Put oatmeal in blender or processer and grind to a flour-like consistency (this is the change that Sarah made and the pancakes were perfect once I ground the oatmeal)
2. Mix ground oatmeal, vanilla, cinnamon and salt in a medium bowl. Add egg whites, milk, applesauce and vanilla and blend well.
3. Preheat large skillet (or griddle) over medium to high heat and coat with cooking spray. Pour batter into skillet,1/4 cup at a time.
4. Turn pancakes when bubbles form and cook until second side is golden brown. Serve with low sugar syrup and/or fresh fruit.
Serves 4 (per serving-211 calories, 33g protein,15g carbs, 2g fat, 1.5g fiber, 7g sugar)

Sarah also suggested pureeing berries to which I added Truvia to use as a topping or you could top with the extra applesauce or fresh whole berries. Your trainer will be so proud of you!

Sometimes You Just Have To Say....

I have literally been on some sort of “diet” since the day my mom dropped my “chubby” 13 year old body off at the first of many Weight Watcher meetings I would attend. Those were the days when a weekly serving of liver was a requirement, and you were allowed to chew Bazooka bubble gum for a treat because apparently you burned the calories while chewing. My friend Nadine lasted about 3 minutes while I tried to follow the plan religiously, only to succumb to the fried clam dinners and chocolate sodas at Howard Johnson’s. Thus began a lifetime of restricting and bingeing; all or nothing. I was either on a diet or off and there was no in between.
I realize that to lose weight, it IS necessary to restrict the number of calories we consume and burn more calories than we take in. But, we also need to be realistic about living our life and making a choice to keep our body in shape. Many people lose weight easily at first, but once they start to eat “forbidden foods”, gain some of the weight back. It’s not so much because of the occasional treat; it’s the “all or nothing” attitude that sabotages them.
So I am stealing a line made famous in the movie Risky Business (and later by my husband), “Sometimes you just have to say, What the ****!”
And what I mean here is sometimes you need to give in to a treat or special meal. You just need to plan ahead and get right back on track. Your secretary brings in Gooey Butter cookies. If you just can’t stand not to taste it, take a bite; take one cookie. Then walk away. Chances are, if you don’t, you’ll go home and eat a whole bag of packaged cookies to make up for denying yourself the one butter cookie. One butter cookie, maybe 200 calories. A whole bag of Nutter Butters, lots more!
So you’ve been watching your carbs and calorie intake. That doesn’t mean you can’t have a small plate of whole grain pasta once in a while. Just be smart about it. No butter, no heavy cream sauce, control your portion and life goes on. The key is to get back to your sensible eating immediately, before things get out of hand. Seeing the deviation as free rein to keep eating as much as we can since we’ve already gone off the diet pushes us farther away from our goal and deeper into rationalizing our out of control behavior.
If you know you’re going to meet your friends at a Mexican restaurant where chips and margaritas are involved, spend an extra half an hour at the gym doing cardio intervals or walk an extra 25 minutes to burn the calories ahead of time. Plan the number of chips and drink(s) you are going to have and stick to the number. Get up the next morning (and you won’t have a hangover because you stuck to your 1½ margaritas) and eat a nourishing breakfast that puts you back on track. It’s over. You indulged. Now you’re back.
Take the mindset of “all or nothing” and turn it into “moderation”. Ask anyone who has lost weight and kept it off successfully. It’s about fueling your body with premium nutrition and topping it off once in a while with a special indulgence.

(Just a note- I think Weight Watcher's is one of the best diets out there and have basically followed a skeleton form of the diet since losing weight as a member. It's definitely more user friendly than it was when I was a teenager, allowing for a much more flexible way to stay fit!)

There's A Place For Us.....

I’ve been working out for a long time now, and over the years, my preferences have evolved and changed. Starting with aerobics classes in church basements where we brought our own steps and weights, I moved to full gyms with cardio equipment, classes and weight rooms. The first time I ventured into the weight training area, I felt like I was going into the boy’s locker room. Everyone seemed to know what they were doing and all of the machines and heavy weights seemed so intimidating! However, through trial and many errors and some very helpful gym goers, I learned how to use the equipment and make the most of my memberships. It took some time to find the right fit (at one time I actually belonged to four different gyms), but if you look beyond the basics, most gyms provide their own unique take on your workout. Before we talk about specific types of gyms, there are a few factors you should consider before joining ANY gym.
1) Location and Hours- Ideally you should join a gym near your home or work. If it's too far away you probably won't go. Make sure that the gym will be open at the times you'd be most likely to work out.
2) Cleanliness- Gyms are a breeding ground for germs, so look for clean benches, clean handles on cardio equipment and wipes or spray bottles on the gym floor. Pay close attention to the condition of the locker room, bathrooms and showers.
3) Equipment-Make sure that the gym has a number of different types of cardio and weight training equipment. Check to see that the equipment is in good condition and that some of the equipment is new.
4) Atmosphere- Do you think the staff seems friendly? Do you see people like you in the gym? Is it too crowded? Too empty ?
5) Classes and services-Do they offer a variety of class types and times? Do they have services you would use like child care, nutrition, spa services, etc.?

However, if you absolutely cannot bear the thought of working out in front of other people, but you need assistance in getting started or getting back on track, a smaller, one-on-one personal training facility can work for you. Many offer personal training packages and allow you to come in to use the machines on your off days as well. Some of these smaller facilities also offer specialty programs such as outdoor boot camps that meet in local parks or specialized packages for brides, new moms, and age specific groups. (Google"personal training studio" with the name of your city or look in the Yellow Pages. You can also email me for recommendations locally).
Next, there are chains like Bally’s, Gold’s and 24 Hour Fitness. Although costs vary from state to state, club to club and even member to member, these clubs are usually fairly affordable and offer a variety of services for their members. Bally’s and Gold’s have tried to grab markets beyond the traditional weightlifter by adding classes and partnering with groups like AARP and other organizations to offer “reduced” prices. Unfortunately, unless you pay for expensive personal training session, you’re often left on your own to figure out the equipment. 24 Hour Fitness has a variety of machines and partners with companies like Everlast, Nike and even “The Biggest Loser” TV series to offer specialty workout classes. To find out more about each individual chain, look on their web sites (listed at the end of this posting). These clubs will usually let you download a free 1 day or 1 week pass to try the club out.
Then, there are the club-like facilities that offer more of a lifestyle and luxury with your membership while still keeping a strong focus on your workout. All over the country, YMCAs and JCCs have worked to refurbish, rebuild and expand their fitness facilities to compete with the high end clubs like Lifetime Fitness, Wellbridge, and others in that category. Most have programs for all ages and offer additional classes to accommodate different levels of fitness. Membership fees vary, but often include swimming pool memberships and access to intramural sports for all ages.
Right now, I belong to two facilities; the JCC and my personal favorite club, Lifetime Fitness. After years of trying different clubs and complaining about broken machines, dirty locker rooms, overcrowded classes, and lack of equipment, I’ve finally found the perfect mix for me. Along with the variety of classes and personal training, these types of facilities have well appointed locker rooms and spacious, well-equipped workout floors. Programs like Team Fitness and Team Weight Loss at Lifetime Fitness give you the advantage of a personal trainer with a 12 program in a group setting (http://www.lifetimefitness.com/team_fitness/). For members working out on their own, there’s usually no wait for any of the cardio machines and the variety of weight machines, free weights and functional training pieces help make your workout more diverse. With indoor and outdoor swimming pools, spas and salons, restaurant and full service child care, you could spend your entire day there.
Of course, you have to weigh the pros and cons of price vs. amenities and decide what you really will use in a club. Be sure to try the club for a day or more before signing up and go online to find out about membership specials and/or package deals. Check out the various websites to find out class offerings, locations and some pricing information:
www.jcca.org/find_jcc.html
www.ymca.net/
www.lifetimefitness.com/
www.clubfitness.us/
www.24hourfitness.com/
or email me at hkraus52@gmail.com

Start Me Up...

I remember when I first began cooking for myself and my family; I was amazed at the things I didn’t know, Recipes called for ingredients I had never heard of and they listed obscure techniques like “braising" and “poaching”. Cookbooks were under the assumption I had all the right cooking tools and knew the exact measurement of a “pinch”. People would say, “Just follow the recipe,” or “You’ll know when it’s cooked through”, so we plodded through burnt chicken, crunchy pasta and watery sauces as I tried to get it right. It’s so natural for some people, but not for me. But over the years I built on what I learned and improved with each step.
It’s the same with any new venture; especially exercise. It’s scary at first because you have no idea where to start. Then, when you do start, it seems as if there’s a whole new language you need to know. "What's a rep? What are intervals? How do I know my BMI?, etc.,etc!!" So let’s backtrack a little from previous posts and start at the beginning. How do you even start an exercise program, let alone incorporate intervals, music and heart rate monitors into your program?
Making the decision to begin exercise is the first step, and committing to make it a priority in your life is the next. Just get out there and move. Remember, before beginning any exercise program, check with your doctor to make sure you are aware of any health restrictions. If you start by pushing yourself to the limit every day you may not last very long, so take a long-term look at your goals. If you attempt "too much, too soon", it will lead to soreness, fatigue and even injuries. Just start by just getting your body used to exercising and begin with the simplest and most convenient of all exercises, walking.
You can start off walking for 15 to 30 minutes 2-4 days a week at a comfortable pace. Then, begin alternating 2-5 minutes of brisk walking with 2-5 minutes of easy walking, gradually increasing the ratio of brisk to easy. Once you've worked up to 30 minutes of brisk walking, you could add in running if you like. The whole process could take anywhere from eight weeks to four months, so listen to your body and don't feel pressured to go too fast. By wearing a pedometer, you can track your progress and set some distance goals.
No matter what people might tell you, there’s really no right or wrong way to stay active. The key is to find something that works for you whether it’s walking after dinner, using a treadmill or bike, taking an aerobics class, or joining a softball league. If you're just beginning an exercise program, start in the low range of the above recommendations and then add strength training exercises to your workout, twice a week.
If you want to try strength training exercises at home, an excellent book for beginners is Body For Life by Bill Phillips or Bob Greene’s Total Body Makeover. Both books cover basic weight training exercises and provide beginner routines. Also, many gyms offer classes that focus on weight training in a class like format (I’ll go over some of these in a post next week). You can also consider several sessions with a qualified personal trainer to learn what to do to reach your fitness goals.
Probably the biggest challenge you’ll face is changing your lifestyle. Since it takes time to develop new habits, try to develop a positive attitude and forgive yourself for minor setbacks. Along with the right attitude, having a support system is crucial in starting a workout program. You might be more likely to stick to your exercise plan when your family or friends are included in your plan. Try to find a walking partner (maybe someone at work or another parent at your child’s school), play tennis or take a class with your spouse, or go rollerblading (or any physical activity) with your kids. If timing makes it difficult to work out with a partner, make sure your family and friends understand your commitment and ask them to encourage your efforts.
You’ll also be more successful if you make yourself accountable. Think of exercise as something you do without question, like brushing your teeth or going to work. Again, you probably won’t see many external benefits for the first four to six weeks, so try to stay focused on your lifestyle choice and enjoy the internal benefits you're experiencing such as increased energy, less stress and anxiety, higher self-esteem, and an increased feeling of well-being. For more information on starting an exercise program go to:
http://www.mayoclinic.com/health/fitness/HQ00171
Or contact me with any questions at hkraus52@gmail.com

Bar None...

It wasn’t so long ago that sports “nutrition” type bars were reserved for high endurance athletes and competitive bodybuilders. Today, look on the shelves of any GNC, Walgreens, or even local grocery stores and you’ll see entire aisles devoted to the “energy” bar industry. Since we’re told to eat 5-6 small meals daily to keep our metabolism running at optimum levels, sometimes these bars are the only way we can work some of these “meals” into our busy schedules.
Sometimes though, the countless varieties and brands of bars can leave us overwhelmed. Staring at the labels and boxes, most of us aren’t sure which bar is best for our individual needs.
The FDA doesn’t really have any specific standards for what constitutes a high protein bar vs. a high carbohydrate bar or what makes a meal bar or snack bar.
High Carbohydrate Bars (usually eaten BEFORE a long workout)
Most nutritionists classify a nutrition bar as high carbohydrate when carbs provide at least 60-70% of its calories. For extended workouts (an hour or longer) or races, you generally don’t want to consume large amounts of protein, fat or fiber beforehand. These ingredients are harder to digest and may cause cramping. Since muscle glycogen is greatly depleted during prolonged endurance exercise, the best choice is a bar that contains high percentage of carbohydrates. Since glycogen depletion has been implicated in muscle fatigue, to keep your energy levels up, try to consume bars composed of quick digesting carbs. Look for ingredients like “brown rice syrup, dates, or dextrose”. The sugars can rapidly enter your bloodstream where they’ll be used by working muscles. Clif Bars, Powerbar Performance, Luna, and Kashi Go Lean are a few good choices.
Kashi Go Lean typically has around 180 calories, 5g fat, 30g carbohydrate, 6g fiber, and 9g protein.
Clif Bar- about 240 calories, 5g fat, 44g carbohydrate, 5g fiber, and 10g protein.
Luna Bar-190 calories, 6g fat, 27g carbohydrate, 4g fiber, and 9g protein.

High Protein (or Recovery) Bars Usually eaten as recovery AFTER a workout)
After a long intense workout or race (or after an aerobics class or lifting/ cardio session), you should choose a bar with a protein carbohydrate mix, often labeled as “protein bars”. Sports nutritionists consider bars with 12-15 grams of protein or more to fit in this category. The carbohydrate to protein ratio can vary considerably, but the carbs will replace stored energy that’s used up during exercise and the protein will aid in repairing damaged muscles, which builds strength. Bars like EAS’s Myoplex, Balance Nutrition Energy Bar, and Oh Yeah bars work well in this capacity.
EAS Hi-Protein Myoplex has 260 calories, 8g fat, 26g carbohydrate, 4g fiber, and 25g protein.
Titan Premium has 320 calories, 8g fat, 27 g carbohydrate, less than 1g fiber, and 26g protein.
These bars are more calorie and carbohydrate dense, so if you are trying to lose weight, look for bars about 200 calories and under like:
Balance Bar Carb Well has 200 calories, 8g fat, 22g carbohydrate, 1g fiber, and 14g protein.
Oh Yeah Protein Wafer Bar with 200 calories, 13g fat, 8g carbohydrate, 2g fiber, and 14g protein.

Snack Bars (aka Meal Replacement Bars)
As a rule, bars used as snack bars have a higher nutritional value which lately comes from whole food and not as many chemical fortifications. Ingredients like flax, oats, nuts, nut butters, and dried fruit help increase the nutritional value. Those with more protein also tend to be more filling. These bars are fine for a quick breakfast or a snack between meals or on a walk or hike but they won’t suffice as a complete meal replacement. Also, it’s not a good idea to use these before an intense aerobic activity because added vitamins and minerals as well as fiber could cause digestive distress. Some of the current brands of organic raw bars include Lara Bars, Kind, Pure Bars, and Pro Bars.
Pure Bars and Lara Bars usually average about 180-200 calories, 7-9 g fat, 25-28g carbohydrate, 4-6g fiber, and 5-6 protein.
Kind and Kind Plus Bars run about 190 calories, 12-14g fat, 15-20g carbohydrate, 3-5g fiber, and around 2g protein.
ProBars are larger, but much higher in calories, 370. They have 18g fat, 48g carbohydrate, 6g fiber, and 9g protein (Again, if you are trying to shed some pounds, this wouldn’t be your best choice).
Overall, bars can work as a solution to the person strapped for time, but limit the number of bars to 1 or 2 per day at the most. Nutritious meals and snacks like fruit, vegetables, yogurt, nuts and lean proteins are your best bet nutritionally.

Time is On My Side...

Ever since we changed to daylight savings time, I’ve had trouble waking up for my early morning workouts. I don’t know if it’s the time change, the change in weather, or just age, but I’ve been going to the gym much later than usual. Although I am getting more sleep, my late workouts seem to lack the intensity and concentration of my previous routine. This morning, I finally got there at my regular time and had one of my best workouts in weeks. Apparently, my preference for one over the other has to do with my circadian rhythm, or internal body clock. Our circadian rhythm regulates our sleep/wake cycle, and controls the release of hormones to get us going in the morning. Circadian rhythm is governed by the 24-hour pattern of the earth's rotation (especially daylight and darkness). These rhythms influence body functions such as blood pressure, body temperature, hormone levels, metabolism, and heart rate, all of which play a role in our body's readiness for exercise.

So, you ask, when IS the best time of the day to exercise? The answer: It depends…
There’s really no reliable evidence to suggest that calories are burned more efficiently at certain times of day. But the time of day can influence how you feel when exercising. If you know you’re a night owl and find yourself reading or doing work until well past midnight, it’s not likely that you will fly out of bed at 5AM for a workout. And while using your body clock as a guide for when to hit the gym might seem like a good idea, there are other important considerations, such as family obligations, work schedules, or an exercise partner’s availability. However, here are some advantages (and limitations) of working out at different times of the day.
Early Morning
"Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better," says Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego. "The thinking is that they get their exercise in before other time pressures interfere”. Most people can make time for it by getting up just a little bit earlier. Also, because there are fewer distractions and schedule interruptions, it’s easier to make exercise a habit in the morning. Since your body's glycogen levels are low first thing in the morning, your body will burn fat for a fuel source first. Early morning workouts raise your heart rate and metabolism to burn more calories earlier in the day, increasing your energy and improving mental acuity. However, cold, stiff muscles may be more prone to injury , so if you exercise in the morning, when your body temperature is lower, you should allow more time to warm up than you would later in the day.
Lunchtime Workout
For many, having a daily block of time available is the key to the success of their lunchtime workouts. Having a workout “buddy” at work, school or in your neighborhood can make you more accountable at that time, and because your body temperature and hormone levels are higher than first thing in the morning, your workouts may be more productive. Also, working out at this time can help regulate the amount of food you feel like eating for lunch, improve blood flow to the brain so you are sharper in the afternoon, and help relieve workplace stress. However, time constraints, distractions and other commitments may not allow you to get in a full workout. (It’s best if you can get in 30 to 60 minutes or more at a stretch).
Late Afternoon to Evening Workout
Some of the benefits of working out at this time: muscle strength is greater, muscles are warmer because of a slightly higher body temperature, lung function is improved and you even have a greater tolerance for discomfort because your perceived exertion (how hard you feel yourself to be working) is low. You may be able to work out harder or faster, making it the ideal time to hit the weight room or tackle a high intensity spin class For most people, body temperature and hormone levels peak at 6 p.m. Exercising within three hours before or after the peak will increase endurance and muscle building. As with lunchtime workouts, other commitments may keep you from exercising regularly at this time. Also, you need to allow about one to three hours to wind down after exercise in order to be able to fall asleep.


If you're still at the point where exercise is hit or miss, scheduling it for the same time each day will help you make it a habit. Whether you choose morning, lunchtime, or after work to exercise, make it part of your routine. Put it on your calendar as an appointment you’re required to keep. You’d think twice about skipping a doctor’s appointment or even an appointment with your hairdresser. Why not give your body that same consideration? One of the best steps that you can take to ensure working out on a regular basis is to assess your daily agenda and determine the best time for working out. Work out in the morning for a few weeks, then try noon, then early evening. Which do you enjoy most and which makes you feel best afterward? Also, consider the type of exercise, and other daily commitments. You might find that changing your weekly routine is the best method. Choose a time that helps you make your exercise a regular, consistent part of your life.

Just a sidenote: I'm finally back to my 5AM workouts and it works well for me. I fall asleep before the news starts every night,but my workouts are great!

Burn It Up!

Taking fitness classes is a great way to mix up a cardio workout, but sometimes it just doesn’t fit into our schedule. Cardio machines and even outdoor activities are usually very convenient, but oftentimes repetitive and boring. We sometimes feel we have to “put in” our time, but our energy isn’t in it. I’ve seen people slogging their way through their 30-45 minutes daily without much in the way of results. If this sounds like your situation, try lighting a fire under your cardio routine with cardio intervals.
Interval cardio training is a variation of the intensity within the workout period. You focus on alternating between high intensity intervals (where you work as hard as you can) and recovery periods (where you slow down long enough to catch your breath) to increase your endurance and burn calories. You can train in intervals in a variety of ways from circuit training with weights to cross training (switching from cardio to weight training at a fast pace), to intervals of cardio. But for those of you who have been doing only slow, traditional cardio, switching over to interval cardio training a few times per week will rev up your metabolism even after you finish working out.
Interval training simulates what happens in many sports; starting and stopping motions with periods of speed followed by light jogging or rest. However, interval training is not just for advanced athletes. Intervals are an effective and perhaps even the most effective method for beginners to get fit and lose fat. An interval training workout can be done on a variety of equipment and even outdoors - running, cycling, swimming, jumping rope, elliptical machines, and even walking! With interval cardio workouts, you can increase your endurance and burn additional calories. You can also vary the intensity levels in different combinations. If you use exercise machines, choose the manual workout and create your own intensities by adjusting it yourself. It will give you greater control over the speed, intensity and times of your intervals. You'll actually derive benefits in as little as a 20-minute interval workout. As you build up endurance and strength, you can add time to your workout.

To begin, start with about a five minute warm-up. Then, increase the intensity slightly more than you can normally handle for a short time, and intersperse that with periods of easier exercise for twice as long. So, if you do 1 minute at 3.5mph, drop down to 3.0mph for 2 minutes. Do that up to 6 times, and call it an interval session.
You can also work in fast/slow intervals where you alternate 1 minute of intensity with 1 minute of rest for up to 25 minutes per session and work up to longer intervals of each.
Just listen to your body. Cardio intervals can be tiring, so alternate your levels, just don’t do it to the extreme.
A 4 week program I recently used from Muscle and Fitness magazine can be very effective for all levels of fitness. If you find the program too difficult at first, shorten the fast intervals and increase the slower ones. On the other hand, if you find the workout too easy, lengthen the fast intervals and shorten the slower ones. This workout also includes one day of a longer, slow and steady pace to alternate with the interval cardio. This combination works whether you do cardio as few as 3 days a week or up to 6 days a week. I HIGHLY recommend using a heart rate monitor to gauge your levels (see entry “Tell-Tale Heart”).
Week 1
5 minute warm-up
Days 1 & 4: 20 minutes of intervals (1 minute fast, 1 minute slow)
Days 2 & 5: 25 minutes of intervals (1 minute fast, 1 minute slow)
Days 3 & 6: 30 minutes of steady state cardio (a pace that gets your heart rate in your training zone, but doesn’t leave you breathless)
Week 2
5 minute warm-up
Days 1 & 4: 20 minutes of intervals (2 minutes fast, 2 minutes slow)
Days 2 & 5: 25 minutes of intervals (2 minute fast, 2 minutes slow)
Days 3 & 6: 40 minutes of steady state cardio (a pace that gets your heart rate in your training zone, but doesn’t leave you breathless)
Week 3
5 minute warm-up
Days 1 & 4: 20 minutes of intervals (3 minutes fast, 2-3 minutes slow)
Days 2 & 5: 25 minutes of intervals (3 minutes fast, 2-3 minutes slow)
Days 3 & 6: 50 minutes of steady state cardio (a pace that gets your heart rate in your training zone, but doesn’t leave you breathless)
Week 4
5 minute warm-up
Days 1 & 4: 20 minutes of intervals (3-4 minutes fast, 3-4 minutes slow)
Days 2 & 5: 25 minutes of intervals (3-4 minutes fast, 3-4 minutes slow)
Days 3 & 6: 60 minutes of steady state cardio (a pace that gets your heart rate in your training zone, but doesn’t leave you breathless)You can find a variety of interval and heart training workouts, with time and frequency variations: http://musclemedia.com/training/hiit_table.asp
Another tried and true cardio interval is from the Body For Life program developed by Bill Phillips. You can find it at: http://bodyforlife.com/exercise/cardiotraining.asp
So, if you want to “kick it up a notch”, intervals can:
* increase your stamina
* burn more calories and
*make your workout seem to fly by!