.

That time of year is hear. Sure Valentines day, love, blah blah blah. I am talking about losing your will to exercise. That "honeymoon" phase is over. It is cold and the gym is starting to get repetative. Time to change it up and find a way ignite that spark in your fitness affairs.

Boredom is one of the main reasons people abandon exercise. time to try something new. If you have never tried a trainer, maybe now is the time to buy a small package. Trainers provide you with great exercises you probably never even thought about or maybe ones you have been doing ineffectively. They also help you actually go to the gym since now you have made a commitment to someone else.

Try a new class. If you always take step class, try a body sculpting or spin class. Don't be afraid that you are not "in shape enough" to try these classes. Instructors want you to go at your own pace and at your own fitness level. I would never push someone new to my class to be at the same level as someone who has been there for a year.

Join some sort of sports team. If you love to play basketball, find a team or open league to join. That is exercise and if you enjoy it - that just is icing on the cake! Plus if you commit to a team you are more likely to stick with it.

Take walks with a neighbor or a family member. Not only is a brisk walk great exercise but it can also improve your mental health by releiving stress.

These are just a few suggestions. February is tomorrow -where did the time go! I will try to dedicate time this month to helping you love your workout and encourage you to love your self enough to stick with it! (sorry for the cheesey-ness!)

Hammer Curls

This week's exercise is the hammer curl. This move works your biceps.

Start with the wieghts parallel at your shoulders, elbows bent, pulled tight into your waist. Inhale and take the weights down to your hips. Exhale and bring

                                   the weights back to your shoulders. Be sure the abs

                                   are in tight. You can add a lung series for a     challange as well.

Be well!

Be honest. Do you stretch along with your exercise progrram? Most do not stretch enough.

Flexibility is a range of motion in joints. Flexibility depends on the condition of muscles that control a joint. If muscles are too taut, the joint will not move through its full range of motion. Flexibility is important especially as we age as it may protect your body against back pain, injury, poor posture, etc.

(back of leg ,lower back stretch)

(Calf Stretch  )                        Some Tips:

Use stretching as part of your warm up. Stretched muscles, tendons and ligaments are more flexible and stretch more easily.

(Triceps, Shoulders, upper back)

(Lower Back, back of leg stretch)

So you've joined a gym and have been working out deligently but when does it become too much. Don't worry, for most of us that is not a problem. You might be trying to talk yourself out of going to the gym right now!

But for others, working out becomes obsessive and dangerous. The definition of overtraining is personal. It is the point at which an athlete is training so hard and for so many hours that recovery does not occur with usual periods of rest. There are many symptoms including Fatigue, more aches and pains, restless sleep, loss of sexual desire and many others. For women, menstrual irregularities can also occur to the point of Amenorhia. This condition causes a woman to stop having their menstrual cycle altogether and may lead t o the inability to reproduce.

Though extreme, there can be dangerous results to overtraining so please, take a day or 2 off per week and make sure you are not spending too much time at the gym.

For the rest of you.... drop and give me 20.

 Hola! I hope your weekend was relaxing and enjoyable. Place our bets now... the Bears or the Colts?!

Anyway, onto Fitness.

Below is the is the exercise of the week. If you have any questions, just post them and I will answer in tomorrow's blog.

Starting Position
Lie on your back with your legs extended and your arms to the sides of your body. Pull your ABs tightly inward and keeping your legs fully extended raise them a few inches off the floor. Keep the knees slightly bent and the lower back pressed against the floor.

[I don't really like the  picture here but it was the best I could find to illustrate this exercise. ]Use your lower abs by pulling them in toward the floor which will cause your legs to raise. DO NOT use momentum at all. If you barely move your legs, that is totally fine, just as long as your abs are doing all of the work.

Challange** place your hands behind your head and raise your upper body toward your legs.  Call it a double crunch.

I  have decided that each week, most likely Mondays, I will post the exercise of the week. This will be an exercise that you can add into your workout routine.

Today's exercise is the Standing row. This works your latissimus dorsi. teres major and minor and the deltoids.

1. You should use a heavyier weight. Be sure to keep the curve in your spine; so not try to make a straight line.
2.  
With feet about hip-distance apart and hands a bit wider than shoulders on the bar, bend forward at the waist until you're at about a 45-degree angle. Keep the shoulders back, the knees slightly bent and the abs tight and look straight forward.
 
3. Begin the movement by taking the weight out in front of the knees.
4. Bend the elbows and contract the back to pull the weight in towards the bellybutton, following the line of the legs.
5. Bring the elbows just past the torso and squeeze the back.
6. Lower down and repeat for 1-3 sets of 8-16 reps

Let me dispell some crazy myth that perhaps you have heard. A protein diet will not help you maintain weight loss. Your body's primary energy source is Carbs.  50 - 65% of your daily food intake (depending on how active you are) needs to be carbohydrates. Some are better than others of course but we will discuss this another time. So, what about protein. Why do you need it and how much should you eat??

Proteins are the primary component of numerous body tissues. They are the main component of muscle tissue. Protein helps muscle development, increases strength, and improves athletic performance.The most important function of protein is to build up, keep up, and replace the tissues in your body. Your muscles, your organs, and some of your hormones are made up mostly of protein.Proteins are made up of sequences of amino acids. There are 20 different amino acids. Our body is able to produce 14 of the 20 amino acids. We have to get the remaining amino acids from the foods we eat.

The truth is, if you eat too much protein, this can actually cause weight gain. The body can't store protein the way it stores energy in fat tissues. Sometimes when someone eats too much protein over a long time, the body will either break down the protein and use it as an energy source or deposit it as fat. If you cut out carbs, the body will 'panic' and begin storing the protein you are eating as fat for a potential future energy source. The moral is, eat a balanced diet!

So how much do you really need? Here is how you can figure that out:

Weight in lbs_____ / 2.2 = ______ weight in kilograms

Weight in Kilograms x 0.8 = ______ protein requirement per day.

so a 140 lb person: 140/2.2 = 63.63kilograms

63.63x 0.8= 50.90grams of protein required per day.

Here's a link of some examples of how much protein is in certain foods:

http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm

Foods high in protein:Eggs, milk, meat, apricots, avocados, bananas, cherries, dates, figs, nuts, beans, and grapes. Ex. 8 grams in 1 cup of milk

Cheers!

No I am not trying to name the seven dwarfs...its everyone around me. Sneezing and coughing and stuffed up-miserable! And you know what I am going to say.. exercise. Yes, I am serious.Exercise not only helps your immune system fight off simple bacterial and viral infections, but it may actually decrease the incidence of illnesses such as heart disease, osteoporosis, and cancer.

There are a few theories on how this happens.

1)may help by flushing bacteria out from the lungs

2) exercise is responsible for sending antibodies and white blood cells (the body's defense cells) through the body at a quicker rate.

3)the temporary elevation of body temperature may inhibit bacterial growth, allowing the body to fight the infection more effectively.

And so on.

Just try it. I have felt better every night after a fitness class. I bet you will too.

Studies have shown and the ACSM (american college of Sports Medicine) agree that an exercise program that includes strength training is the best way to get in shape. So I have listed a few basic tips.

First of all : Eat breakfast every day. People who eat breakfast consume fewer total calories during the day then those that don't.

Begin with a warm up ~When working out on cardio equipment (e.g. elliptical trainers), don't lean heavily on the handrails. This will reduce the amount of calories you burn. ou should warm up b/w 5-10 miniutes.

Include some type of strength training in your weekly exercise regimen no matter what your fitness goals are.

If you're a woman, don't be afraid of strength training. You won't bulk up (unless you want to)

Be sure you are training with the proper resistance size. Ideally, you should choose a size that fatigues you after 10-12 reps

How long you rest between sets is important. For building muscles and getting bulkier the rest time should be longer. For more muscle endurance and leaner, sculpted muscles the rest time should be shorter.

Concentrate on the muscle(s) you are working during a specific exercise and don't allow your other muscle groups to assist with the exercise.

The frequency of your strength training depends on whether your goals are to get bigger and stronger (less often) or whether you want to get leaner and more defined muscles (more often). If you do strength training every time you work out, alternate between heavier weights one day and lighter weights the next. It is important to give your muscles some time to rest.

So... I was completely sick all weekend and could barely make it through my own class let alone jumping rope on the roof. But! I plan to do it this weekend and I will keep you posted.

So, today I am sharing some tips on some natural things to do when you are sick.

#1 Know When Not To Treat Symptoms

Those annoying symptoms you're experiencing are part of the natural healing process -- evidence that the immune system is battling illness. For instance, a fever is your body's way of trying to kill viruses in a hotter-than-normal environment. Also, a fever's hot environment makes germ-killing proteins in your blood circulate more quickly and effectively. Thus, if you endure a moderate fever for a day or two, you may actually get well faster. Coughing is another productive symptom; it clears your breathing passages of thick mucus that can carry germs to your lungs and the rest of your body. Even that stuffy nose is best treated mildly or not at all. A decongestant, like Sudafed, restricts flow to the blood vessels in your nose and throat. But often you want the increase blood flow because it warms the infected area and helps secretions carry germs out of your body.

#2 Blow Your Nose Often (And the Right Way)

t's important to blow your nose regularly when you have a cold rather than sniffling mucus back into your head. But when you blow hard, pressure can carry germ-carrying phlegm back into your ear passages, causing earache. The best way to blow your nose: Press a finger over one nostril while you blow gently to clear the other.

#3 Treat That Stuffy Nose With Warm Salt Water

Salt-water rinsing helps break nasal congestion, while also removing virus particles and bacteria from your nose. Here's a popular recipe:

Mix 1/4 teaspoon salt and 1/4 teaspoon baking soda in 8 ounces of warm water. Use a bulb syringe to squirt water into the nose. Hold one nostril closed by applying light finger pressure while squirting the salt mixture into the other nostril. Let it drain. Repeat 2-3 times, then treat the other nostril.

AND sweat! It helps. I feel so much better after a workout!  Honest.

So it is the weekend and you are thinking about taking a break from the gym. You've been good all week and now its time for a break, right? (Do I even need to say it?) WRONG! You of course can take a day or 2 a week off from working out hard core - your body needs it. BUT if you take the whole weekend off, what happens Monday? It is much easier to get off track when you have had a number of days off inbetween workouts. So here is your weekend challenge:

Jump Rope!

I live in NYC so space is limited. But I have recently found that I have roof access. So, my plan is to head up the 7 flights of stairs to the roof (a good start to my workout right there) and spend 5- 10 minutes jumping. Try it with me - 5 minutes?! Everyone has a spare 5 minutes to get the heart pumping and blood flowing.  I found the below information very helpful and motivating:

Trainers and coaches alike have used jump roping to condition athletes for years. Most of us haven't thought about a jump rope since grade school, but times are changing and healthy people are beginning to 'rediscover' the jump rope. Here are a few of the benefits as well as some tips to get you jumping.

Benefits
Inexpensive: a good jump rope is usually around $10.00.
Improved cardiovascular endurance, hand / eye / foot coordination, agility, and timing Easy to incorporate children into your workout, as they are sure to love it as well.
Terrific weight bearing exercise, which helps combat osteoporosis.
Great way to burn calories. Fifteen minutes of jumping rope burns about 200 calories.
Great total body workout, which utilizes almost every major muscle group.
Little space needed: only an area 4-feet by 6-feet.
Perfect for traveling, no matter how stuffed your luggage is, a jump rope is sure to fit.
Tips for jump roping

So,start small- 5 minutes and report back to me. I will let you know how it goes for me as well!

If you are a single guy or gal and hit the gym... who will rub  your poor sore shoulders after you finish your workout??? What am I saying.. if you are in a relationship, your significant other probably won't want to massage away thise aches and pains for you either! GOOD NEWS!

It seems that moderate doses of caffeine — the equivalent of two cups of coffee — can cut post-gym muscle pain, suggests a new study.   I certainly do not want to encourage your caffeine addiction, especially if your New Year's Resolution was to cut it out. But hell. its an option.

If you are new to regular exercise, this may be something to consider. The researchers suggest the caffeine likely works by blocking the body’s receptors for adenosine, a chemical released in response to inflammation. It makes sense since much pain medication we take has caffeine in it as well.

So if you made 2 resolutions: one to exercise more and the second to cut out caffeine, maybe start with the exercise and wait to drop your cup of joe til next month :)

The verdict is in: Crunches ARE better than sit-ups. The reason sit-ups are harder to do is because as you raise your torso off the floor you're also stressing your lower back. From about half way up to vertical, you're using very little muscle power. So you're really only working the muscles about half the time. By only raising partially, and not letting your shoulders touch the floor after each rep, you're constantly working your abs.

Also - Quality is always better than quantity. So, instead of setting a goal of 100 crunches each day just do them until your abs are tired and burning (in that no pain no gain way). It is much more effective! Be sure you are exhaling on the way up and inhaling on the way down to the floor. Also, pull your stomach toward the floor as you exhale.

So you have begun your 'get in shape' crusade and have started eating healthy but... how much should you be eating? We often think we are eating much less than we actually are because of the supersizing mania that is happening in this country. A portion of pasta is about the size of your fist - not the size of your head. 

Once you know the amount of calories your body needs to maintain your current weight you can make healthy decisions to stay at the weight you currently are or to shed those unwanted pounds.

Below is a formula to calculate how to do so.

First, the terms:

BMI - Body Mass Index

RMR- Resting Metabolic Rate, the # of calories your body burns doing nothing but breathing. (if your BMI is 24 or below enter an rmr adjustment factor of 11,; 25-29.9 enter 10; 30-39.9, enter 9; 40 or higher, enter 8).

Physical Activity Factor: If you are rarely active enter 1.2; if you exercise up to 3 times per week, enter1.3; four to five times per week, enter 1.4; every day, enter 1.7

BMI: Your Weight in lbs / Your Height in Inches/ Your Height in Inches x 703 = your BMI

( / means divided by)

Metabolism: Your Weight in lbs x RMR Adjustment Factor = Resting Metobolic Rate

Calorie Needs: Resting Metobolic rate x Physical Activity Factor = The calories you need to maintain your weight.

***To lose a few pounds, cut out 250 calories each day and burn an extra 250 calories during your workout.

You have made the declaration that you are going to make healthier food choices so how do you back it up?

There are many temptations out there that may stray you from your path so one important choice you can make is cooking at home.  Low Fat Recipes.com
http://www.low-fat-recipes.com/ is a website that provides low fat alternatives to some of your favorite dishes. If you click on their featured recipe section, you will find recipes for everything from chicken dishes to cake.

If you are a fan of eating out, you can still be a savy eater. Check out this website dietfacts.com. It lists most of your favorite restaurants and breaks down the calories and nutritional facts for the dishes on their menu. So now you can make smart decisions when you're eating out.

http://www.dietfacts.com/fastfood.asp

Happy Eating!

So. Its a new year and you've made the resolution to lose weight or tone up. So many Januarys I see the same thing. Gym machines have a 3 hour weight, classes are filled to the brim, ppl are signing up for personal trainers left and right. 2 weeks later, the classes shrink, the gym is filled with only the thumping beat of the techno music and no one to mark time to. The reason: people go hog wild, diving head first into their new fitness regime and burn out like a match.

It is important - especially if you are new to the fitness world  or have taken a signifigant amount of time off - to start slow and build.

So here is a tip to start you off:

Crunch in Bed
Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100. Think you'll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to pay for a flatter stomach.