"Faaaaannnncy Colors...."

While watching one of the hundreds of fast-food commercials on TV, it dawned on me that the most colorful element of most of these foods seems to be the box!

Honestly, the combination of tan chicken fingers, pale brown burgers, beige French fries and white potatoes is about as dull and unappealing as the carbohydrate/preservative coma that eating these foods puts you in!

For me, eating is about not only about taste and smell, but sight as well. A more colorful plate is more appetizing, and as studies show, significantly more nutritious!! And the best foods to get your “colors’ from naturally are fruits and vegetables.

The pigments responsible for plant color belong to a class of chemicals known as antioxidants, and plants make antioxidants to protect themselves from the sun's ultraviolet light. (ultraviolet light causes free radicals to form within plant cells which can begin to destroy parts of the plant). Antioxidants stop free radicals in their tracks, shielding cells from harm. And typically, an intensely colored plant has more of these protective chemicals than a paler one does.

According to ADA spokesperson Karen Ansel, “Adding a splash of colorful seasonal foods to your plate makes for more than just a festive meal. A rainbow of foods creates a palette of nutrients…”.




Green produce gives you all-day energy and may help promote healthy vision and reduce cancer risks. Fruits like avocado, apples, grapes, honeydew, kiwi and lime,and vegetables like artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach are great choices.




Orange and deep yellow fruits, such as apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple, and vegetables like carrots, yellow pepper, yellow corn and sweet potatoes, can detoxify your body and help generate power. They contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.




Purple and blue options, including blackberries, blueberries, plums, and raisins, along with eggplant, purple cabbage, and purple-fleshed potatoes, can improve your circulation and may have antioxidant and anti-aging benefits and help with memory, urinary tract health and reduced cancer risks.




Red produce, like cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon, and beets, red onions, red peppers, red potatoes, rhubarb and tomatoes, are a great source of protein and can help vision and immunity and may reduce cancer risks and maintain a healthy heart.

Even black foods, because of their intense “color”, have nutritional benefits. Black sesame seeds are rich in calcium, iron, magnesium, proteins and fatty acids; The acetic acid in black vinegar reduces hypertension, LDL cholesterol and improves blood circulation; black soy is rich in proteins, fiber and anthocyanins; and Vitamin B, Niacin, Vitamin E, Calcium, Magnesium, Iron and Zinc are found in much higher levels in black rice compared with white rice.

Eating is a multi-sensory experience, and what you see in front of you prepares you for what you are about to smell and taste! Soo do yourself a favor and add some color to your plate. Doing so will add more years to your life!
For more info, check out www.eatright.org/nnm

"Everybody's Got A Hungry Heart..."

I know nutritionists and dieticians study hard and they really do help many people lose weight, but my experience hasn’t all been that positive. I remember my mother taking me to a dietician’s office and sitting me down at a table with plastic food, trying to make me guess which rubber chicken breast was the correct portion size. After that, it was on to the rubber eggs and broccoli until I finally left with a chart of what NOT to eat.

Needless to say, I didn’t have the significant weight loss my mother was expecting. In fact, I gained weight because I felt so completely restricted.

I realize there needs to be a standard for portion size and healthy eating, but we’re all different; our sizes, our metabolisms, our activity levels, our likes and dislikes. We can’t all adhere to a “one size fits all” nutrition plan!

By definition, dieticians deal with the problems of obesity and diets for weight loss. A dietitian’s training often focuses on institutional diets and food service management—developing diets for hospital patients, school food service programs, and nursing homes, although they can also provide individualized counseling on diet and disease. And nutritionists work by spreading the knowledge of the healthy foods and diets for healthy bodies. While most dietitians seem to dwell on restrictions, most of us are more successful with a program that is flexible, fun and free of denial and discipline. Because of this, many people are turning to diet “coaches”, much like they would use a coach for training and motivation in a sport.

Diet coaches work to guide you to find the food and lifestyle choices that best support you and help you to make gradual, lifelong changes that enable you to reach your current and future health goals. Since we all know that no one diet works for everyone, a diet coach can provide you with one-on-one personalized support, along with motivation and knowledge to help you achieve your weight loss goals. Hiring a weight loss coach can help you identify what situations trigger your unhealthy behavior and help you identify ways in which you can avoid them. A coach can also assist you to replace "bad" behaviors with "good" behaviors.

Diet and weight loss coaches have many different approaches and many different backgrounds. Generally they can help plan your meals, and provide you with accountability. They can motivate you when you feel like giving up, and they can encourage you when you screw up and help you back on the wagon. Many people feel that the best weight loss coaches are ones that can teach and motivate based on personal experience.



As a fitness trainer, I often take on the role of “diet coach”, working with my clients to find the best way for them complement their exercise plan with healthy eating. From providing lists of healthy breakfast and snack options to providing recipes and exact eating plans, I take into account each client’s specific lifestyle factors, previous food history, and activity levels. We do a lot of trial and error until we find the strategies the work best for each individual. Sometimes I work face to face with a client with weekly weigh-ins and measurements, and with others, we communicate online and by telephone.

Diet coach Kit Kitson, of In Shape Nutrition has his own unique methods. He began by coaching bodybuilding and fitness competitors with their diets. Although about 60% of his clients are currently training for a show competition, he works in a similar way with active clients looking to get to a healthy weight. His nutritional philosophy is cycling the amount of food, starting with more food and lower cardio for maximum energy. Then, he cycles to a reduced input of food and an increased cardio output. He gives his clients a plan of EXACTLY what to eat, and how much to eat based on the client’s body mass, and lists how much cardio to do and when to do it. He explains that the timing of the meals and the way the foods are grouped together are both very important to the weight loss process.

If nothing is working after 3 weeks, he knows they are not following the plan. Often he has to help cheer them on and motivate them because he wants them to “come to a place where being you (his clients) being better is more important than the food..”.

He advises clients that every meal, even 6 times a day, should have a protein, because when you put a protein with a carbohydrate (like a potato), you can change the glycemic index and the protein will slow down the digestion. Also, a cardinal rule he has is not to mix carbohydrates and fats. He says with carbs and fats together, your body has two energy choices. Since the carbs burn faster, you’re left with the fats stored as fat in your body. He encourages his clients to set small goals. Instead of 100 pounds, a goal of 20 pounds, so a client is successful many times!
(Kit was the diet coach for Sandy Noles, the fitness competitor/mom, in the blog posting “Fantastic Voyage…”. Click on “Fitness Competition” to read about her journey)
You can contact Kit at: flexn9@yahoo.com.

Maureen Wielansky of Making It All Fit derived her nutrition coaching philosophy through personal experience, but did extensive training to become a certified holistic health coach. Her approach involves helping her clients develop a food plan that allows them to lose weight while honoring their unique bio-individuality. According to her training, one size does not fit all when it comes to food. What works for her may be harmful to another. She’s studied over 100 different dietary theories and can modify any plan to work for her client. Her personal weight management success helps her to really understand the struggles of her clients.

She also focuses on Primary Foods with her clients which is not so much WHAT they eat but how they live their lives; For example, the relationship with the inner self, relationships with others, careers and physical activity. When these aspects are not flowing, people tend to dip into the secondary foods to try and find balance.

Three aspects that are consistent in educating her clients are: eating more leafy greens, moving towards whole grains, and using hormone-free proteins. Since she is Holistic in nature, she helps her clients design their healthy lifestyle and shows them how to make it work in their lives. According to Maureen, they have lots of fun! They go to the grocery store together, menu plan, organize their kitchens and develop fast, easy and healthy menus.
You can contact Maureen at: www.makingitallfit.com



Most people don’t think twice about hiring a personal trainer to help them learn different exercises, but balk at getting help with their eating patterns. Since weight loss is success is part food, part exercise and part motivation, a diet coach can be just what you need!

"When I'm 64 (or 74, 84, or even 94...)"

Looking at the TV ads for fitness clubs, you might think they are all filled with 20-something men and women, jumping and running their way through each workout. While each club has its share of younger members, the fastest growing gym population is in the 50 to 85 year old range. Years ago, when Jack LaLanne first attempted to spread his healthy living message, many thought he was a crazy fanatic. But over the years, research has proven how right LaLanne was about the importance of exercise and eating right. (And the fact that he lived a healthy life up until the age of 96 proves it even more!)

If you’re still relatively young and haven’t “bought into” a regular exercise program, you might want to look a little into the future. One thing I’ve learned over the years is we are not the invincible creatures we thought ourselves to be in our youth. Unless we take care of what we have and nurture our inner and outer “workings”, we are bound to break down. As a trainer, I have seen just how greatly exercise affects our ability to age well. My goal with any client is to make them stronger and heart healthy, but as the population ages, my goal is to make them more functionally able, giving them more strength, flexibility and balance. And of course to improve their mood and attitude!

I first saw the true benefits of resistance exercise for older adults when my mother was undergoing therapy for a stroke. I’ve seen how applying the same principles used for her recovery can strengthen the muscles of healthy adults. According to the National institute on Aging, even a small change in muscle size can make a big change in muscle strength. That’s why strength exercises are so important. Improving muscle size helps people build their capacity to do things such as walk, climb stairs, and carry packages. These kinds of activities can mean the difference between keeping our independence as we age or having to rely on others for help!

It’s also never too late to build muscle mass. Some researchers have found that even older adults who learn simple strength exercises can quickly regain their capacity to perform basic activities of living that had been lost!

But, no matter what your age, if you don’t use it, you will lose it. Treat your body well now so you can stay active into your later years. Jack LaLanne often preached that “The only way you can hurt your body is if you don’t use it!” A Newsweek study showed that each hour of exercise we do gives us an extra two hours of life. And in this day and age, those are pretty good odds, wouldn’t you say?



Anyone at any age can improve their level of fitness. Whether you’ve become more sedentary since starting that first job, or you're working to get back into shape after having a baby, or trying to lose the weight that has followed you around for far too long, take those first steps to work on tuning up your body. As LaLanne taught us, your beginning is not your destiny. The National Institute on Aging says that even a small change in muscle size can make a big difference in strength. Improving muscle size helps people build their capacity to walk, climb stairs and carry a package. These kinds of activities mean the difference between keeping our independence or having to rely on others for help. It is never too late to build muscle mass.

In fact, researchers have found that adults performing simple strength exercises may quickly regain their capacity to perform basic activities that were lost long ago. The benefits can be:

Psychological: People who participate in a strength training program are less anxious and preoccupied allowing them to become more open to new experiences, thus feeling more self-confident. LaLanne was confident and comfortable with all forms of health and fitness activities. He even joked, saying, “I can’t afford to die. It’ll ruin my image.”

Metabolic: Strength training means more muscles. Increased muscle mass burns more calories. Consequently, people can eat in a healthy manner without severe diet restrictions.

Cholesterol and arthritis control: Decreases LDL (bad) cholesterol and increases HDL (good) cholesterol. Strength training can also increase the range of motion in those suffering from osteoarthritis and help relieve pain associated with the disease.



You may be in your 20s or 30s and think you’re indestructible, but neglect catches up with you! So help yourself live longer, and help yourself live well!!

As little as three 30-60 minute sessions per week can make a world of difference!!

"Keepin' It Real..."

Food and I have had a serious love/hate relationship for most of my life! While I love to eat, of course I hate what consuming the extra calories does to my body. And even though I subscribe to every healthy living, eating, cooking, you name it, magazine, my DVR is filled with recordings of Top Chef, Cake Boss, Cupcake Wars and any number of decadent food shows that I salivate over! Vacation destinations are often decided first with specific regional foods and restaurants in mind, followed by which hotels have the best gym!

Soooo, how do I come to terms with my dual food personalities without driving myself and those around me crazy? Let’s say I’m still working on it. But in the meantime, I’ve found a few ways I can have my cake (well, maybe not cake) and eat it too.

It sounds simple, but once you start eating real food that somebody actually cooked, and then try to eschew the packaged and premade stuff, you can eat well and still be good to your body. In his book, Food Rules, Michael Pollan states simply, “Eat food. Not too much. Mostly plants”. And it makes a lot of sense. You can eat well and not gain weight by eating the foods your body needs and satisfying your palate. Real food is not enhanced with flavor additives and fillers that have no purpose other than to make you crave more and pack on the pounds.

A tablespoon of olive oil added to a pan of roasted vegetables may seem higher in calories, but the flavor, satisfaction and fullness you get far exceed that of the over-boiled veggies with margarine loaded with trans-fats. And, a well-prepared lean cut of beef, pork, fish or poultry in a reasonable portion size gives you much more enjoyment and nutrition then an enhanced, packaged “lean” or “lite” meal with the same number of calories!

And you don’t have to “supersize” or load up your plate to eat enough to fill you up. Michael Pollan says we confuse the amount of food with the food experience. We tend to equate quantity with enjoyment when they’re not the same thing. Europeans and most Eastern cultures eat far less food overall than Americans, yet still have intense food experiences. The meal itself, and the shared enjoyment is what makes the eating experience pleasurable. And although you’ll find some of our American “fast food” in other countries, you’re more likely to see people eating leisurely family dinners or lingering over a meal in a café rather than eating behind the wheel of the car!



Preparation doesn’t have to be complicated and you don’t really need a lot of heavy sauces when you use quality ingredients and take the time to cook them properly. When you choose vegetables and fruits in season, they just taste better, and when your taste is satisfied, you feel full faster. You might be surprised to know that a wide variety of crops are harvested in the fall (squash, apples, endive, garlic, grapes, figs, mushrooms) and winter (citrus, kale, radishes, turnips, leeks) in addition to products that we usually associate with the summer, like sweet peas, corn, peaches, cucumbers, tomatoes, zucchini, and green beans!

And don’t get me wrong, eating at a restaurant can still fit into your healthy lifestyle. Again, choose places where the food is actually prepared, not pre-manufactured and take the time to actually dine, not just “unzip” your mouth, throw the food in and leave!

Tasting menus and tapas plates at many restaurants offer wonderful flavors to experience with others, without the massive portions at the “Factory” restaurants. And offering tastes to others at your table makes dining out a shared experience that everyone can savor. It’s a good way to try new foods without having to commit to an entire plateful.

On a recent family trip, we ordered a couple of plates (some meat and some seafood) for the table, sliced, portioned and served family style. Without a full plate to “clean”, we all had our fill without overeating (and some of us even tried foods we had never eaten)!

Pollan says to think of the law of diminishing marginal utility. When you realize the real pleasure in food comes in the first couple bites, and it diminishes thereafter, that’s a kind of reminder to focus on the experience.

So, defined, real food is:
food [food] n 1. something that nourishes, sustains, or supplies.
real [ree-uhl, reel] adj 1. true and actual; not artificial

The current “real food” movement honors the cultural aspect of eating by identifying the importance of tradition and relationships in our food experiences, and also takes into account the pleasure we derive from food’s taste and our connection to those tastes.

It’s not a guarantee by any means, but the idea is, if you eat real food, your body will respond positively, be it losing or maintaining weight, or building both strength and endurance.



And check out Pollan’s short pamphlet-like book, Food Rules. He wrote it with a simple rule (actually 64 rules) concept. We’re all so overwhelmed with the research on nutrition, but he says you don’t need to know all the science (of nutrition) to make smart decisions. It provides “a real radical distillation of everything (he’s) been working on. It’s really just to help people to act. It’s about daily practice more than theory.”

"Free Your Mind..."

My family and I are self-admitted foodies. While other families go on vacations and bring back glowing descriptions of paintings and churches, we can illustrate every luscious detail of the Paella in Barcelona, the Caprese salad in Florence or even the amazing carrot cake in Chicago.

Watching shows on the Food Network, we love hearing the descriptions of specific flavors and ingredient combinations in the foods they feature. Our restaurant experiences are not just about satisfying hunger, but enjoying the specific flavors in each bite.

It might seem contrary that someone who teaches fitness for a living would advocate the enjoyment of an array of foods and flavors. But an awareness of what we eat, or something called mindful eating, is exactly why the Mindful Eating and Living (MEAL) program at the University of New Mexico Center for Life Integrative Medicine Specialty Clinic was developed by Brian Shelley, MD.

He noticed that standard mindfulness-based stress reduction programs were changing participants’ eating behaviors and wondered whether a mindfulness program focusing specifically on eating could help people who were overweight or obese and trying to lose weight.

By paying attention both to inner cues (thoughts, emotions and sensations) and to the environment, research suggests that mindful eating programs have much to offer chronically unsuccessful dieters. They deal with topics like foods that trigger binges, how to shop mindfully for food and how to deal with environmental pressures to overeat.

The program uses experiential exercises to help participants apply mindfulness to everyday eating decisions: like eating a single raisin (or other simple food) slowly, so you can fully appreciate its visual appearance, smell, texture and taste. Or, eating typical trigger foods, like potato chips, cookies, or even ice cream mindfully, to distinguish between the expectation and actual experience of enjoyment and satisfaction.

I have to agree with some of the suggestions. By taking my time with a single scoop of ice cream and a small spoon, I can literally make my dessert last twice as long as wolfing down a cone, giving myself time to feel satisfied sooner and eat less.

In his book, Eating the Moment: 141 Mindful Practices to Overcome Overeating One Meal at a Time, Pavel Somov teaches original exercises to help readers learn about their palates and manage their appetites. His books eschew perfectionism and provide ways to become more aware of the food choices we make and how to make better ones. He focuses on the experience during a meal with exercises like: recognizing the effect of drinking water on hunger and fullness, or sharing a potluck meal where each participant brings one healthy item and one less healthy item, and everyone practices making food choices and leaving food on the plate.

He suggests pacing our eating by half, and resting our hands between bites of food to fully appreciate the flavors while we chew our food thoroughly. Typically when we eat, we tend to eat the entire portion. This kind of eating doesn’t factor in the delay between your stomach’s knowing you’re full and your brain’s knowing you are full. As a result, we overeat.

The book also advocates practices like buying a bag of chips or cookies or candy and seeing how long you can make it last. Instead of scarfing down the whole bag at one sitting, take the single piece and savor the flavors.

Also, since eating links people, places and things of our past, he explains how it can be a great way of going down memory lane. Reminiscent eating is an opportunity to turn a simple act of eating into a meaningful experience with the added advantage of slowing down the process of eating. When you look at the food in front of you and allow yourself to free-associate about what the dish, the smell, and the taste remind you of, it turns mechanical and meaningless eating into sentimental and mindful enjoyment of your meal.

Even a cooling off period can help you really appreciate the flavors in front of you. We’ve all burnt our lips on a bowl of soup, or a cup of coffee. Next time, give it a few moments to cool off. Enjoy the wait so you can really appreciate the flavors.

Although it might seem a little forced at first, taking the time to truly enjoy the food in front of you, and really tasting the flavor nuances of what you are eating could be just the key to taking control of your eating behavior!

"I Put A Spell On You..."

They say that most people gain from 7-10 pounds in the month between Thanksgiving and Christmas, but I actually lose weight during that time. And it’s not because I’m more vigilant about my diet and exercise during that month; it’s because I’ve finally run out of Halloween candy!!

Every year, I would buy the candy that I loved to give out on Halloween night. I would also trek through the neighborhood with my kids, watching their Halloween bags (actually pillowcases so they could hold more) fill up with mini Reese’s Cups, Crunch bars, and Milky Ways.

As they diligently sorted out their candy categories when we got home, I calculated how many pieces I could pilfer from each stash without it being to apparent to them that some of their treats were missing. I also grabbed the leftover candy we hadn’t given out, and into my secret bag in the back of the pantry it went.

For the kids, the rule in our house was one to two pieces of candy per day after the Halloween frenzy. I tried to stick to it myself, grabbing one piece at a time while trying to hide the noise from opening the wrappers. I’d go to great lengths not to let anyone know I had eaten their candy; stuffing the empty wrappers in my purse and throwing them away outside my house.

This continued well into my kids’ college years, when, no longer able to lift candy from their trick-or-treat bags, I kept a little of the leftover candy from the care packages we sent them at school!

It took me a long time, but I finally realized I cannot eat only ONE or TWO pieces of candy if there are MANY pieces of candy in my house. So this year, I think I am going to be a Halloween “Scrooge” and skip the candy purchases all together. But, if tradition gets the best of me (and you), here’s a breakdown of candy calories, so you can figure them into your healthy eating plan:

Hershey Kisses- 26 calories and 8 g carb each kiss
Hershey's Miniature Bars(mixed) - average of 42 calories and 5 g carb each bar
M&Ms, plain, Fun size (18 g) - 88 calories and 12 g carb
Miniature Bars (Milky Way, Snickers, Twix, 3 Musketeers) - average 38 calories and 5 g carb each bar
Mr. Goodbar Snack size (17 g) - 90 calories and 9 grams carb
Nestle's Crunch Bars Fun size (10 g) 50 calories and 7 grams carb
Three Musketeers bar -Fun size (15 g) - 64 calories and 11 g carb
Tootsie Rolls -Small bar - 50 calories and 10 g carb
-Midgee - 23 calories and 7 g carb
-Mini-Midgees - 11 calories and 2 g carb
Pay Day - Snack size (19 g) - 90 calories and 10 g carb
Reese's Peanut Butter Cups
-Miniature (about 9 grams each) - 44 calories and 5 g carb per cup
-Snack size (17 g) - 88 calories and 10 g carb
Reese's Peanut Butter Pumpkins (34 g) - 180 calories and 17 g carb
100 Grand Bars -Fun size (11 g) - 50 calories and 8 g carb
Almond Joy Snack size (15 g) - 80 calories and 10g carb
Baby Ruth Bar, Fun size (18 g each) - 85 calories and 13 g carb
Butterfinger Bar, Fun size (18 g each) - 85 calories 14 g carb
Heath Bar, Snack size (13 g) - 74 calories and 9 g carb
Kit Kat, Fun size (14 g) - 73 calories and 9 g carb
Milky Way bar, Fun size (17 g) - 75 calories and 12 g carb
Mounds bars, Snack size (17 g) - 83 calories and 9 g carb
Snickers Bars, Fun size (17 g) - 80 calories and 10 g carb
Take Five bar, Fun size (15 g) - 10 g carb
Twix, Snack size (10 g) - 50 calories and 7 g carb
Skittles -Original Fruit, Fun size (20 g) - 80 calories and 18 g carb
Laffy Taffy, Chocolate, small bars (8 g each) - 32 calories and 7 g carb
Milk Duds Snack size (12 g) - 54 calories and 9 g carb
Blow Pop, Junior - 50 calories and 14 g carb
York Peppermint Patties -Regular small patty (14 g) - 53 calories and 11 g carb
Raisinettes, Fun size (16 g - about 16 pieces) - 56 calories and 11 g carb
Candy Corn, Brach's - 11 pieces - 70 calories and 18 g carb
Starburst, Fun size (2 pieces per stick) - 40 calories and 10 g carb
Jr. Mints, Fun size (10 g) - 50 calories and 12 g carb
Mike and Ike small box (14 g) - 50 calories and 12 g carb



For me, the BEST and the WORST Halloween candy really is about the taste, however, Hungry Girl has come up with a slideshow of candy categories that list nutritionally, the best and the worst candy. Check it out at:
http://www.delish.com/entertaining-ideas/holidays/halloween/healthy-halloween-treats

And if you want to know what it will take to burn off the York Peppermint Patty and Tootsie Rolls you just ate, check out the Halloween candy calculator at:
http://walking.about.com/library/cal/blhalloweencalories.htm

So, if you make the choice to stash that candy, know what you’re putting into your body and know what you have to do to keep it from completely sabotaging your healthy eating plan. Though I won’t be buying candy for our household, maybe they have some yummy doggy Halloween treats for my grand puppy, Pizza!!

"The Next Big Thing..."

Every year, fitness organizations and marketers make predictions about what the hot new trends will be. From food choices to group fitness classes to training programs, we’re always looking to “reinvent the wheel”.

I’m pretty open to trying new things, but sometimes it’s hard to weed through all the options that are out there. I can’t try every class or piece of equipment, and some of the “Fusion” classes just scare me with names like Cardio Striptease, Disco Yoga, Cycle Karaoke, Yogalates and Hydroplyo!

However,there are a few trends of the last few years that I really do think are effective:

Probably the most popular, bootcamp workouts and extreme workout programs and classes are here to stay. These time-efficient workouts offer shorter, yet higher-intensity workouts and are very appealing because they can reap significant fitness rewards with a shorter time investment. Boot-camp style workouts burn a lot of calories while improving muscular fitness at the same time. Boot camp exercises vary but usually target all areas of fitness including cardio and muscular endurance, fat loss and weight loss, full body strength, agility, balance, flexibility, and mobility.

Even circuit training falls into this category because its combined strength and endurance activities make it a time-efficient workout choice.
Extreme video workouts like Px90 or Insanity have also taken off, but they usually require at least a 6 week daily commitment to only that program.

Also, dance inspired fitness classes like Zumba and other ethnic dance are also a popular trend that’s here to stay, due in part to the continued success of shows like Dancing with the Stars and So You Think You Can Dance. Set to Latin music, they take you through both fast and slow dance moves. These high and low cardio intervals burn fat and tone problem areas. If you have the right teacher (like Kim at West County Lifetime Fitness), the classes feel more like a party than a workout. And, if you are having fun, you’re going to work harder.
For more about Zumba, see my previous blog :
http://fitnessbarista.blogspot.com/2009/03/what-im-loving-now-is-zumba-contrary-to.html

And, even though many still work one-on-one with a personal trainer, people are scaling back on personal training sessions to take advantage of small-group training and group class participation as a way to save on expenses. Many gyms have altered programs to better suit the needs of larger groups. Gyms offer small group Team Fitness and Team Weight Loss sessions with groups of 4-6 people at a time. The group setting offers additional motivation and support.

As far as equipment, these two are great new tools that I really like working with:

TRX
I absolutely love the TRX. I first saw it at a fitness conference and tried it there, but over the past few years, I’ve seen it being used at gyms and training facilities everywhere.



When you first see it, the TRX looks like some sort of torture device or the “Caution” tape around a crime scene, but once you figure out all the straps, you’ll be suspending your body weight in no time.
Designed by a Navy SEAL, the TRX program will tone your whole body without you having to pick up a single weight. Weighing less than 2 pounds, the TRX® sets up in seconds. You can buy a door anchor that’s easy-to-use and it affixes to any solid door and won't damage paint or wood. The nylon straps create two forms of resistance during your exercises — your own body weight and gravity. The portability and time-efficiency of these workouts appeal to people looking to stay fit at home, the office, the gym or while traveling. The TRX literally works every muscle because many of the moves require you to use your core to balance.

Many gyms offer classes in TRX suspension training and/or have the straps available for their members to use. Unfortunately, my gym only lets you use the TRX with a trainer because of “liability issues”. Frankly, since I do know how to use it, the two mesh TRX straps seem a lot safer to me than lifting heavy weights off the rack! (Do you hear me Lifetime Fitness?)

You can find out more about the TRX at:
http://www.fitnessanywhere.com/

Also, you can get daily updates, videos of exercises, and training advice on their Facebook page:
http://www.facebook.com/home.php#!/trxsuspensiontraining

Kettlebells
Both a cardio and weight lifting workout in one, kettlebells are now being used regularly in gyms across the country. Invented by Russians in the 1700s, these cast iron weights were used by the Russian Secret Forces and U.S. Military.




Through different variations of swings and lifts, kettlebells are meant to be an all-inclusive exercise regime. Kettlebells require you to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, building both strength and stability at the same time. And they are hardcore. Your heart rate will elevate and your muscles will burn. It gives you both cardio and weightlifting in one workout, and usually in less than thirty minutes.

Kettlebells also offer users a wider range of motion than dumbbells that just sit in the palm of the hand, and they also better simulate the way we carry things in our daily lives improving our functional strength as well.

Gyms are slowly adapting to this trend having about one or two kettlebells in a variety of weight ranges, so the weight you want to use isn’t always available. You might try adding one or two kettlebell exercises to your overall routine until they become a staple item at your facility. It’s also a good idea to get some training in how to use a kettlebell because if you’re not careful, you can hurt yourself even just picking it up the wrong way!

Check out more info about kettlebells:
http://www.dragondoor.com/

http://www.power-systems.com/s-3-kettlebells.aspx

Of course I haven’t even begun to cover what’s out there or what new trends will take off in 2011. But you can be pretty sure it’s NOT going to be the “Hawaii Chair”, “Ab rocket”, or, definitely not the most ridiculous trend, the “Shake Weight"!