First be sure and warm up!!
5 minutes of cardio, your choice.
20 squats
10 push ups
5 minutes of cardio again your choice
20 dips
10 lunges
5 minutes of cardio
30 plie squats
10 front and lateral shoulder raises
Cool down!
Stay in Shape this summer! Join my 30 day workout today!
Get your booty moving, it's time to kick it up a notch!
Saturday, December 19, 2009
Fitness for your Holiday Travels
Travel Fitness: A Plan of Action to Keep You Active From ACE.
It is easy to let a vacation or business trip destroy your fitness schedule and eating habits, but why let something as rewarding as a vacation or as exciting as a business trip leave you feeling unhealthy upon return?
With a little research and proper planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized than when you left.
Nature’s Playground and Man’s Monuments
There is no excuse for not finding places to exercise when every city has a great staircase, stadium or tall buildings where you can master the stairs without a machine. If stairs aren’t your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby; or if you have ventured to the mountains, ask for a map of local hiking trails.
It is also a good idea to ask the concierge for a map of the city to find out how many of your destinations are reachable by foot. (Walking will increase your fitness and decrease your taxi fares.)
Prior to departure on your trip, find out if your hotel has a workout facility and a pool, and remember to pack your bathing suit and workout clothes. If they don’t have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee.
There are no limits to the exercise you can do while exploring new territory. Make the most of your trip, and get to know the city by foot.
Prepare for Power, No Excuses
If your hotel doesn’t offer fitness accommodations, bring along a jump rope and an exercise tube. They are both lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere.
With the exercise tube and a prearranged plan to keep you motivated, you can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Numerous magazines and websites offer workout instructions for each body part.
And, of course, body-weight exercises such as push-ups and crunches require no equipment at all. The point is to find a workout routine that suits your needs and follow it. Plan a specific time each day or every other day to do your strengthening and cardiovascular routines (a good plan is to alternate days between the two).
Remember that the 20 to 60 minutes you spend working out each day is for you, and try to stay on schedule.
Have Fun
Be sure to enjoy yourself and make the most of the area to which you have traveled. Remember to bring comfortable shoes so that you can easily get a workout while using your feet as your main mode of transportation.
Whether your trip is for business or vacation, remember that you should have some time for yourself every day. Why not dedicate that time to improving your health and making yourself feel better?
Nutrition Road Tips
•Always drink plenty of water, particularly if you’re flying.
•Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible.
•Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time.
•Pick up portable, healthy snacks at a local market so you won’t be caught hungry in front of the mini-bar.
•Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.
It is easy to let a vacation or business trip destroy your fitness schedule and eating habits, but why let something as rewarding as a vacation or as exciting as a business trip leave you feeling unhealthy upon return?
With a little research and proper planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized than when you left.
Nature’s Playground and Man’s Monuments
There is no excuse for not finding places to exercise when every city has a great staircase, stadium or tall buildings where you can master the stairs without a machine. If stairs aren’t your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby; or if you have ventured to the mountains, ask for a map of local hiking trails.
It is also a good idea to ask the concierge for a map of the city to find out how many of your destinations are reachable by foot. (Walking will increase your fitness and decrease your taxi fares.)
Prior to departure on your trip, find out if your hotel has a workout facility and a pool, and remember to pack your bathing suit and workout clothes. If they don’t have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee.
There are no limits to the exercise you can do while exploring new territory. Make the most of your trip, and get to know the city by foot.
Prepare for Power, No Excuses
If your hotel doesn’t offer fitness accommodations, bring along a jump rope and an exercise tube. They are both lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere.
With the exercise tube and a prearranged plan to keep you motivated, you can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Numerous magazines and websites offer workout instructions for each body part.
And, of course, body-weight exercises such as push-ups and crunches require no equipment at all. The point is to find a workout routine that suits your needs and follow it. Plan a specific time each day or every other day to do your strengthening and cardiovascular routines (a good plan is to alternate days between the two).
Remember that the 20 to 60 minutes you spend working out each day is for you, and try to stay on schedule.
Have Fun
Be sure to enjoy yourself and make the most of the area to which you have traveled. Remember to bring comfortable shoes so that you can easily get a workout while using your feet as your main mode of transportation.
Whether your trip is for business or vacation, remember that you should have some time for yourself every day. Why not dedicate that time to improving your health and making yourself feel better?
Nutrition Road Tips
•Always drink plenty of water, particularly if you’re flying.
•Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible.
•Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time.
•Pick up portable, healthy snacks at a local market so you won’t be caught hungry in front of the mini-bar.
•Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.
Thursday, December 17, 2009
Reduce Holiday Stress from WebMD
Tips for Reducing Holiday Stress
This season, shorten your list of holiday to-dos and relax your inner Martha.
By Charlotte Libov
WebMD the Magazine - FeatureReviewed by Michael W. Smith, MD
Denise McVey knows holiday stress all too well. To be sure, she loves the holidays: going caroling, shopping, buying cards, enjoying the first snow, and, most of all, loving the look of delight on her toddler’s face on Christmas morning. But as the days until the holidays dwindle and the lines at the mall get longer, McVey is so beset by season-induced stress that, when the New Year rolls around, she’s spent. “Colds, flu, you name it, every year I get it; I’ve had shingles eight times,” says the 40-year-old owner of a creative agency in Boonton, N.J.
Why do many people feel so much more stress at this time of year? We tend to blame worsening traffic, crowded malls, and incessant commercials pushing holiday consumption, but a key culprit is our own memories, according to Ronald Nathan, PhD, clinical professor at Albany Medical College in New York. “When we think about the holidays, we dwell on the past and what went wrong, or we romanticize it and make it impossible to re-create,” he says.
He counsels people to carefully examine their thoughts and expectations, and not drive themselves crazy finding “the perfect gift” or planning “the perfect party.” “Instead,” he says, “lower your expectations, and overestimate -- rather than underestimate -- your time.”
Stress and the immune system
Easing up on yourself over the holidays is important because the connection between stress and illness is real, says Simon A. Rego, PsyD, an assistant professor of psychiatry and behavioral sciences at Albert Einstein College of Medicine and associate director of psychology training at Montefiore Medical Center in Bronx, N.Y.
“The controversy that stress causes disease is pretty much over. We’re now teasing out how stress does it,” he says. In fact, a new study explains how stress may weaken the immune system. Each cell contains a tiny “clock” called a telomere, which shortens each time the cell divides. To counter this effect, the body also produces an enzyme, telomerase, which protects the cell and prevents further shortening by adding more DNA to the end of the telomere.
So far, so good -- but under stress, the body pumps out cortisol, a hormone that suppresses this protective enzyme. The study found that people under chronic stress have shorter telomeres, which, researchers say, means they are more vulnerable to a host of ailments.
Health effects of stress
How to reduce the wear, tear, and misery that holiday stress can inflict? When your holiday to-do list stretches longer than Santa Claus’s beard, eliminate whatever is unnecessary. Doing so may reduce your risk of:
-Heart disease, including heart attacks
-Skin conditions, including psoriasis and shingles
-Digestive disorder flare-ups, such as symptoms of irritable bowel syndrome, ulcerative colitis, and Crohn’s disease
-Immune disorders, including flare-ups of multiple sclerosis and lupus
-Anxiety, depression, and insomnia
-Worsening pain, if you already have a pain disorder such as arthritis, back pain, and muscle spasms
As for McVey, she’s paring down her holiday expectations. “I’m planning to take a day off, head into Manhattan, and enjoy the Christmas atmosphere.”
This season, shorten your list of holiday to-dos and relax your inner Martha.
By Charlotte Libov
WebMD the Magazine - FeatureReviewed by Michael W. Smith, MD
Denise McVey knows holiday stress all too well. To be sure, she loves the holidays: going caroling, shopping, buying cards, enjoying the first snow, and, most of all, loving the look of delight on her toddler’s face on Christmas morning. But as the days until the holidays dwindle and the lines at the mall get longer, McVey is so beset by season-induced stress that, when the New Year rolls around, she’s spent. “Colds, flu, you name it, every year I get it; I’ve had shingles eight times,” says the 40-year-old owner of a creative agency in Boonton, N.J.
Why do many people feel so much more stress at this time of year? We tend to blame worsening traffic, crowded malls, and incessant commercials pushing holiday consumption, but a key culprit is our own memories, according to Ronald Nathan, PhD, clinical professor at Albany Medical College in New York. “When we think about the holidays, we dwell on the past and what went wrong, or we romanticize it and make it impossible to re-create,” he says.
He counsels people to carefully examine their thoughts and expectations, and not drive themselves crazy finding “the perfect gift” or planning “the perfect party.” “Instead,” he says, “lower your expectations, and overestimate -- rather than underestimate -- your time.”
Stress and the immune system
Easing up on yourself over the holidays is important because the connection between stress and illness is real, says Simon A. Rego, PsyD, an assistant professor of psychiatry and behavioral sciences at Albert Einstein College of Medicine and associate director of psychology training at Montefiore Medical Center in Bronx, N.Y.
“The controversy that stress causes disease is pretty much over. We’re now teasing out how stress does it,” he says. In fact, a new study explains how stress may weaken the immune system. Each cell contains a tiny “clock” called a telomere, which shortens each time the cell divides. To counter this effect, the body also produces an enzyme, telomerase, which protects the cell and prevents further shortening by adding more DNA to the end of the telomere.
So far, so good -- but under stress, the body pumps out cortisol, a hormone that suppresses this protective enzyme. The study found that people under chronic stress have shorter telomeres, which, researchers say, means they are more vulnerable to a host of ailments.
Health effects of stress
How to reduce the wear, tear, and misery that holiday stress can inflict? When your holiday to-do list stretches longer than Santa Claus’s beard, eliminate whatever is unnecessary. Doing so may reduce your risk of:
-Heart disease, including heart attacks
-Skin conditions, including psoriasis and shingles
-Digestive disorder flare-ups, such as symptoms of irritable bowel syndrome, ulcerative colitis, and Crohn’s disease
-Immune disorders, including flare-ups of multiple sclerosis and lupus
-Anxiety, depression, and insomnia
-Worsening pain, if you already have a pain disorder such as arthritis, back pain, and muscle spasms
As for McVey, she’s paring down her holiday expectations. “I’m planning to take a day off, head into Manhattan, and enjoy the Christmas atmosphere.”
Sunday, December 13, 2009
Exercise helps the mind!!!!
Cardiovascular Fitness May Sharpen Mind
Study Shows Link Between Healthy Body and Academic Success
By Jennifer Warner
WebMD Health NewsReviewed by Elizabeth Klodas, MD, FACCNov. 30, 2009 --
A healthy body may be the first step to achieving a healthy mind and appetite for learning.
A large new study links cardiovascular fitness in early adulthood to increased intelligence, better performance on cognitive tests, and higher educational achievement later in life.
Researchers say the results suggest that promoting physical and cardiovascular fitness as a public health strategy could maximize educational achievement as well as prevent disease at the societal level.
"We believe the present results provide scientific support for educational policies to maintain or increase physical education in school curricula as a means to stem the growing trend toward a sedentary lifestyle, which is accompanied by an increased risk for diseases and perhaps intellectual and academic underachievement," write researchers Maria Aberg and colleagues of the University of Gothenburg in Gothenburg, Sweden in the Proceedings of the National Academy of Sciences.
The study followed more than 1 million men born in 1950 through 1976 who were enlisted for military service in Sweden at age 18. The sample included 3,147 twin pairs, of which 1,432 were identical.
Physical fitness and intelligence were assessed at the time of conscription and linked to national databases on school achievement and socioeconomic status later in life.
The results showed that cardiovascular fitness, but not muscular strength, was associated with cognitive performance on many different measures.
For example, higher scores on measures of cardiovascular fitness were linked to higher scores on intelligence and academic achievement.
When researchers looked at twins, they found that environmental factors rather than genetics appeared to play the largest role in these associations. Non-shared environmental influences accounted for 80% or more of differences in academic achievement, whereas genetics accounted for less than 15% of these differences.
In addition, cardiovascular fitness changes between age 15 and 18 predicted cognitive performance at age 18, and cardiovascular fitness at age 18 predicted academic achievement and socioeconomic status later in life.
Researchers say many previous studies have linked physical fitness with cognitive performance in animals and humans but most have focused on young children or adults. Few studies have looked at the effect of physical and cardiovascular fitness on academic achievement in young adulthood, a critical period for cognitive development.
Study Shows Link Between Healthy Body and Academic Success
By Jennifer Warner
WebMD Health NewsReviewed by Elizabeth Klodas, MD, FACCNov. 30, 2009 --
A healthy body may be the first step to achieving a healthy mind and appetite for learning.
A large new study links cardiovascular fitness in early adulthood to increased intelligence, better performance on cognitive tests, and higher educational achievement later in life.
Researchers say the results suggest that promoting physical and cardiovascular fitness as a public health strategy could maximize educational achievement as well as prevent disease at the societal level.
"We believe the present results provide scientific support for educational policies to maintain or increase physical education in school curricula as a means to stem the growing trend toward a sedentary lifestyle, which is accompanied by an increased risk for diseases and perhaps intellectual and academic underachievement," write researchers Maria Aberg and colleagues of the University of Gothenburg in Gothenburg, Sweden in the Proceedings of the National Academy of Sciences.
The study followed more than 1 million men born in 1950 through 1976 who were enlisted for military service in Sweden at age 18. The sample included 3,147 twin pairs, of which 1,432 were identical.
Physical fitness and intelligence were assessed at the time of conscription and linked to national databases on school achievement and socioeconomic status later in life.
The results showed that cardiovascular fitness, but not muscular strength, was associated with cognitive performance on many different measures.
For example, higher scores on measures of cardiovascular fitness were linked to higher scores on intelligence and academic achievement.
When researchers looked at twins, they found that environmental factors rather than genetics appeared to play the largest role in these associations. Non-shared environmental influences accounted for 80% or more of differences in academic achievement, whereas genetics accounted for less than 15% of these differences.
In addition, cardiovascular fitness changes between age 15 and 18 predicted cognitive performance at age 18, and cardiovascular fitness at age 18 predicted academic achievement and socioeconomic status later in life.
Researchers say many previous studies have linked physical fitness with cognitive performance in animals and humans but most have focused on young children or adults. Few studies have looked at the effect of physical and cardiovascular fitness on academic achievement in young adulthood, a critical period for cognitive development.
Oh my what a busy busy weekend!!!
11 days until Christmas yikes...are you done shopping and preparing for relatives? If not save some time and try some online shopping!!! Online shopping is fast and easy and best of all saves you a trip out into the germ world! Right now we want to be healthy and the best way is to wash your hands and stay away from people that are ill. Workout at home and feel great! Here we go, are you ready?
10 minute warm up
step ups (bench, stairs) 30
20 push ups
30 jacks
20 lunges (walking and add some bicep curls)
10 minutes cardio (jump rope,TM, eliptical 2F, 2B,1F, 1B, 2F, 1B. or bike set intensity high
20 jump squats
20 up downs
20 push ups
200 crunches
Repeat cardio sequence
stretch
11 days until Christmas yikes...are you done shopping and preparing for relatives? If not save some time and try some online shopping!!! Online shopping is fast and easy and best of all saves you a trip out into the germ world! Right now we want to be healthy and the best way is to wash your hands and stay away from people that are ill. Workout at home and feel great! Here we go, are you ready?
10 minute warm up
step ups (bench, stairs) 30
20 push ups
30 jacks
20 lunges (walking and add some bicep curls)
10 minutes cardio (jump rope,TM, eliptical 2F, 2B,1F, 1B, 2F, 1B. or bike set intensity high
20 jump squats
20 up downs
20 push ups
200 crunches
Repeat cardio sequence
stretch
Thursday, December 10, 2009
Thursday December 10
Today is a good day to stay indoors and try some Yoga.
Yoga will warm your body right up and burn a lot of calories as well.
Try these poses
Mountain 2 min
monkey 2 min
chair 2 min
monkey 2 min
downward dog 1 min
sun salutations 2 min
warrior 2 min each side
warrior 2 min each side
reverse warrior 2 min each side
triangle 2 min each side
followed by straddle stretch
prayer pose
and happy baby!
have fun!
Yoga will warm your body right up and burn a lot of calories as well.
Try these poses
Mountain 2 min
monkey 2 min
chair 2 min
monkey 2 min
downward dog 1 min
sun salutations 2 min
warrior 2 min each side
warrior 2 min each side
reverse warrior 2 min each side
triangle 2 min each side
followed by straddle stretch
prayer pose
and happy baby!
have fun!
Wednesday, December 9, 2009
Can Food Allergies Lead to Weight Gain?
By Lisa D. Ellis
Reviewed by QualityHealth's Medical Advisory Board
Food Allergies and Weight
When it comes to food allergies and weight gain, there's been increasing attention in recent years to the fact that some people who're overweight may be able to trace the problem back to the way their bodies respond to certain foods they eat.
A 2007 study published in The Journal of the American Diabetes Association explains that when people eat foods that cause an immune system response, this can set off a chain reaction.
How It Works
First, the presence of this food triggers the immune system to respond by creating widespread inflammation. This can then lead to insulin resistance, which prompts the body to store fat. Furthermore, eating foods that are high in sugar and fat and taking certain medications can also exasperate the problem.
Eliminate Food Allergens
Researchers point out that rather than cutting calories to counteract these negative effects, you may need to limit the allergens that had prompted the initial reaction instead. The results of eliminating foods that prompt an allergic reaction may be so effective that you can even overcome obesity and also prevent some other related health risks in the process.
Eliminating allergens seems to work, according to the results of a study that appeared in the Middle East Journal of Family Medicine in April of 2009. In this effort, scientists further explored the effects of eliminating foods that produce immune system sensitivity among obese participants. A total of 27 people who are considered overweight took part and avoided foods that caused an immune system reaction, as measured by a blood test. In the three-month study, participants averaged a weight loss of 37 pounds and a 30 percent decrease in body fat. The researchers say that this is indeed significant, and the findings offer great hope for a variety of metabolic conditions.
What You Can Do
If you think that food allergies are affecting your weight, you may want to see an allergist to explore what things could be triggering the response. Eliminating potential allergens could help you lose those extra pounds.
In addition to rethinking your diet, experts recommend also eating a balanced meal plan. Get plenty of rest and exercise regularly for the best overall health effects.
Sources
Diabetes: Journal of the American Diabetes Association
http://diabetes.diabetesjournals.org/content/56/12/2964
By Lisa D. Ellis
Reviewed by QualityHealth's Medical Advisory Board
Food Allergies and Weight
When it comes to food allergies and weight gain, there's been increasing attention in recent years to the fact that some people who're overweight may be able to trace the problem back to the way their bodies respond to certain foods they eat.
A 2007 study published in The Journal of the American Diabetes Association explains that when people eat foods that cause an immune system response, this can set off a chain reaction.
How It Works
First, the presence of this food triggers the immune system to respond by creating widespread inflammation. This can then lead to insulin resistance, which prompts the body to store fat. Furthermore, eating foods that are high in sugar and fat and taking certain medications can also exasperate the problem.
Eliminate Food Allergens
Researchers point out that rather than cutting calories to counteract these negative effects, you may need to limit the allergens that had prompted the initial reaction instead. The results of eliminating foods that prompt an allergic reaction may be so effective that you can even overcome obesity and also prevent some other related health risks in the process.
Eliminating allergens seems to work, according to the results of a study that appeared in the Middle East Journal of Family Medicine in April of 2009. In this effort, scientists further explored the effects of eliminating foods that produce immune system sensitivity among obese participants. A total of 27 people who are considered overweight took part and avoided foods that caused an immune system reaction, as measured by a blood test. In the three-month study, participants averaged a weight loss of 37 pounds and a 30 percent decrease in body fat. The researchers say that this is indeed significant, and the findings offer great hope for a variety of metabolic conditions.
What You Can Do
If you think that food allergies are affecting your weight, you may want to see an allergist to explore what things could be triggering the response. Eliminating potential allergens could help you lose those extra pounds.
In addition to rethinking your diet, experts recommend also eating a balanced meal plan. Get plenty of rest and exercise regularly for the best overall health effects.
Sources
Diabetes: Journal of the American Diabetes Association
http://diabetes.diabetesjournals.org/content/56/12/2964
Monday, December 7, 2009
Fitness programs: 10 tips for staying motivated
Are you having trouble sticking with your fitness program? Stay motivated with these 10 simple tips.
Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are 10 tips to help you stay motivated.
1.Set goals. Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. If you haven't exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.
2.Start slowly. If you push yourself too hard at first, you may be forced to abandon your program because of pain or injury. It's better to start slowly and progress gradually.
3.Think variety. Vary your activities to keep boredom at bay. Alternate walking or biking with swimming or a low-impact aerobics class. When the weather cooperates, do your flexibility or stretching exercises outside. Play soccer with your kids. Join a health club or martial arts center to broaden your access to different forms of exercise.
4.Have fun. You're more likely to stick with an exercise program if you're having fun. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Trade your running shoes for a swimsuit. Remember, exercise doesn't have to be drudgery.
5.Make physical activity part of your daily routine. If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child's music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night.
6.Put it on paper. Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated.
7.Seek support. You're not in this alone. Invite a friend or co-worker to join you when you exercise. Work out with your spouse or your kids. Take a class at a local fitness center.
8.Track your progress. It may help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you're making progress.
9.Reward yourself. After each exercise session, take a few minutes to sit down and relax. Reflect on what you've just accomplished. Savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
10.Be flexible. If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.
Now that you're enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding.
Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are 10 tips to help you stay motivated.
1.Set goals. Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. If you haven't exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.
2.Start slowly. If you push yourself too hard at first, you may be forced to abandon your program because of pain or injury. It's better to start slowly and progress gradually.
3.Think variety. Vary your activities to keep boredom at bay. Alternate walking or biking with swimming or a low-impact aerobics class. When the weather cooperates, do your flexibility or stretching exercises outside. Play soccer with your kids. Join a health club or martial arts center to broaden your access to different forms of exercise.
4.Have fun. You're more likely to stick with an exercise program if you're having fun. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Trade your running shoes for a swimsuit. Remember, exercise doesn't have to be drudgery.
5.Make physical activity part of your daily routine. If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child's music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night.
6.Put it on paper. Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated.
7.Seek support. You're not in this alone. Invite a friend or co-worker to join you when you exercise. Work out with your spouse or your kids. Take a class at a local fitness center.
8.Track your progress. It may help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you're making progress.
9.Reward yourself. After each exercise session, take a few minutes to sit down and relax. Reflect on what you've just accomplished. Savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
10.Be flexible. If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.
Now that you're enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding.
Sunday, December 6, 2009
Fighting flab at 40!
Metabolism is really only a small part of why it's harder to lose weight after 40. Age and life tend to conspire against.
By Neil Osterweil
WebMD Feature
Reviewed by Charlotte E. Grayson Mathis, MD
It ranks right up there with "the check is in the mail," "the dog ate my homework," and "I will never lie to the American people." Of course, we're talking about "It isn't me, it's my metabolism."
Well, if you're over age 40, the oldest cop-out in the book may have some truth to it after all. Yes Virginia, you really can blame it on your metabolism.
But only a little.
Even if you're sitting or lying down while reading this article, your body is still burning calories; the rate at which it does so is called your resting metabolic rate. As you age, your metabolism tends to decelerate by about 5% for every decade of life past age 40, so that if your resting metabolic rate is, say, 1,200 calories per day at age 40, it will be around 1,140 at age 50.
"At age 40 to maintain your weight, that is to not gain weight, you're going to have to eat 100 calories less a day, and that has nothing to do with anything other than the natural course of aging. That means your resting metabolic rate," Madelyn Fernstrom, PhD, director of the University of Pittsburgh Medical Center Weight Management Center and associate director of the UPMC Nutrition Center in Pittsburgh, tells WebMD.
But metabolism is really only a small part of the story. Age and life tend to conspire against us in the battle to lose weight over 40, Fernstrom says.
"As we age, our lives become more complicated, whether it's with children, with work, with aging parents, and so we have less time really to be more physically active and pay attention to what we're eating. Food is available 24 hours a day, seven days a week, in large portions that are relatively economical and so food is always around, and we tend to have more mindless eating and cut down on activities," she says.
Mass Exodus
When it comes to pinning blame on changes in metabolism there are handful of prime suspects, says Pamela Peeke, MD, assistant clinical professor of medicine at the University of Maryland School of Medicine in Baltimore, who specializes in nutrition and stress, particularly among adults on the far side of 40.
"Metabolism is based upon three different factors," Peeke tells WebMD. "The first factor is genetics. We're good, but we can't fudge with that yet -- give us time, however.
"Number two is thyroid function, and interestingly enough, here's where we get gender specificity. Women have much greater thyroid issues than men, by a at least 10 to 1, and it's quite gradual, so women may find that they're losing some of that metabolic edge during their 40s also because thyroid issues begin to spring up."
Mass Exodus continued...
The third factor affecting metabolism, Peeke says, is muscle mass. In the 40s and beyond, "lifestyle changes rather dramatically and it's sort of a keen grasp of the obvious that everyone's sitting on their butts. So what's happening is if you don't use it, you lose it, and in your 40s you don't just lose it, it melts."
Recent research suggests that women on average will lose muscle mass twice as fast as men the same age, and that can make a huge difference in their ability to lose or at least maintain weight, Peeke says. Muscle is far more "metabolically active" than fat, meaning that lean, more muscular people have an easier time burning calories at rest than to people with higher proportions of body fat.
"Let's say I've worked out at the gym and I have a new pound on board, or, for that matter, I take an old muscle mass on me that's untrained and now I train it and preserve that pound. That muscle mass may now burn between 35 to 50 calories extra a day, versus the same pound of fat, which would burn anywhere from 5-10 calories a day.
"So it's extremely important to know that muscle is very metabolically active and that you don't want to lose it. That being said, a typical can man can lose over the course of the age of 30 through the age of 50 anywhere between 5 and 10 pounds of muscle mass. A woman could definitely lose that -- that's a given because she, through repeated dieting and decreased physical activity, will lose that," Peeke says.
Old Wives' Tales?
Of course, if you wait long enough, say about 25 years, the weight gains that started to accelerate may begin to reverse themselves, says a researcher who studies metabolism in people in their 70s, 80s, and beyond.
"People tend to gain weight steadily, on average -- not everybody -- and get more fat and tend to lose lean mass up to about age 65, and then what happens is that there's a downward trend: Now people start to kind of slowly lose weight -- again, not everybody, but the trend is that as you get older -- the general population I see is in the 70s and 80s -- they tend to lose weight," says Michi Yukawa, MD, MPH, acting instructor in the department of medicine and the division of gerontology and geriatric medicine at the University of Washington in Seattle.
"Why they lose that is the topic of my research. It may be various hormonal changes, metabolic changes, and the fact that they just don't eat as much as they used to. They lose their appetite, which can be due to a variety of factors, such as stress, loss of spouses and friends, money issues, or many other things."
Old Wives' Tales? continued...
But you don't have to wait for age to take its course, Fernstrom says.
"Even if we do have a small, let's say, biological sabotage built in, it does not mean everyone is destined to gain weight as they grow older. It's sort of an old wives' tale that you'll gain 30 or 40 pounds as you continue through middle age -- it can easily happen, but it's very easy to offset the change in metabolic rate," she tells WebMD.
"For most people that's going to be 100 calories a day approximately, and, you know, you look at 100 calories, if you are overconsuming just that 100 calories, you can gain 10 pounds in a year if you are out of sync 100 calories a day. So you don't have to have a lot of extra calories to have what I call weight creep."
Regular exercise is also key to getting metabolism back on your side, Peeke adds.
"The kind of physical activity that people are choosing to do in their 40s is nowhere near as intense as it's supposed to be. So to get over that metabolic speed bump we ask for an increase in intensity on the part of these happy campers. What does that mean? Instead of walking on the flat, throw in some hills. Ramp up the resistance on your resistance training, or for that matter the resistance on a cross-trainer. It's all the same."
By Neil Osterweil
WebMD Feature
Reviewed by Charlotte E. Grayson Mathis, MD
It ranks right up there with "the check is in the mail," "the dog ate my homework," and "I will never lie to the American people." Of course, we're talking about "It isn't me, it's my metabolism."
Well, if you're over age 40, the oldest cop-out in the book may have some truth to it after all. Yes Virginia, you really can blame it on your metabolism.
But only a little.
Even if you're sitting or lying down while reading this article, your body is still burning calories; the rate at which it does so is called your resting metabolic rate. As you age, your metabolism tends to decelerate by about 5% for every decade of life past age 40, so that if your resting metabolic rate is, say, 1,200 calories per day at age 40, it will be around 1,140 at age 50.
"At age 40 to maintain your weight, that is to not gain weight, you're going to have to eat 100 calories less a day, and that has nothing to do with anything other than the natural course of aging. That means your resting metabolic rate," Madelyn Fernstrom, PhD, director of the University of Pittsburgh Medical Center Weight Management Center and associate director of the UPMC Nutrition Center in Pittsburgh, tells WebMD.
But metabolism is really only a small part of the story. Age and life tend to conspire against us in the battle to lose weight over 40, Fernstrom says.
"As we age, our lives become more complicated, whether it's with children, with work, with aging parents, and so we have less time really to be more physically active and pay attention to what we're eating. Food is available 24 hours a day, seven days a week, in large portions that are relatively economical and so food is always around, and we tend to have more mindless eating and cut down on activities," she says.
Mass Exodus
When it comes to pinning blame on changes in metabolism there are handful of prime suspects, says Pamela Peeke, MD, assistant clinical professor of medicine at the University of Maryland School of Medicine in Baltimore, who specializes in nutrition and stress, particularly among adults on the far side of 40.
"Metabolism is based upon three different factors," Peeke tells WebMD. "The first factor is genetics. We're good, but we can't fudge with that yet -- give us time, however.
"Number two is thyroid function, and interestingly enough, here's where we get gender specificity. Women have much greater thyroid issues than men, by a at least 10 to 1, and it's quite gradual, so women may find that they're losing some of that metabolic edge during their 40s also because thyroid issues begin to spring up."
Mass Exodus continued...
The third factor affecting metabolism, Peeke says, is muscle mass. In the 40s and beyond, "lifestyle changes rather dramatically and it's sort of a keen grasp of the obvious that everyone's sitting on their butts. So what's happening is if you don't use it, you lose it, and in your 40s you don't just lose it, it melts."
Recent research suggests that women on average will lose muscle mass twice as fast as men the same age, and that can make a huge difference in their ability to lose or at least maintain weight, Peeke says. Muscle is far more "metabolically active" than fat, meaning that lean, more muscular people have an easier time burning calories at rest than to people with higher proportions of body fat.
"Let's say I've worked out at the gym and I have a new pound on board, or, for that matter, I take an old muscle mass on me that's untrained and now I train it and preserve that pound. That muscle mass may now burn between 35 to 50 calories extra a day, versus the same pound of fat, which would burn anywhere from 5-10 calories a day.
"So it's extremely important to know that muscle is very metabolically active and that you don't want to lose it. That being said, a typical can man can lose over the course of the age of 30 through the age of 50 anywhere between 5 and 10 pounds of muscle mass. A woman could definitely lose that -- that's a given because she, through repeated dieting and decreased physical activity, will lose that," Peeke says.
Old Wives' Tales?
Of course, if you wait long enough, say about 25 years, the weight gains that started to accelerate may begin to reverse themselves, says a researcher who studies metabolism in people in their 70s, 80s, and beyond.
"People tend to gain weight steadily, on average -- not everybody -- and get more fat and tend to lose lean mass up to about age 65, and then what happens is that there's a downward trend: Now people start to kind of slowly lose weight -- again, not everybody, but the trend is that as you get older -- the general population I see is in the 70s and 80s -- they tend to lose weight," says Michi Yukawa, MD, MPH, acting instructor in the department of medicine and the division of gerontology and geriatric medicine at the University of Washington in Seattle.
"Why they lose that is the topic of my research. It may be various hormonal changes, metabolic changes, and the fact that they just don't eat as much as they used to. They lose their appetite, which can be due to a variety of factors, such as stress, loss of spouses and friends, money issues, or many other things."
Old Wives' Tales? continued...
But you don't have to wait for age to take its course, Fernstrom says.
"Even if we do have a small, let's say, biological sabotage built in, it does not mean everyone is destined to gain weight as they grow older. It's sort of an old wives' tale that you'll gain 30 or 40 pounds as you continue through middle age -- it can easily happen, but it's very easy to offset the change in metabolic rate," she tells WebMD.
"For most people that's going to be 100 calories a day approximately, and, you know, you look at 100 calories, if you are overconsuming just that 100 calories, you can gain 10 pounds in a year if you are out of sync 100 calories a day. So you don't have to have a lot of extra calories to have what I call weight creep."
Regular exercise is also key to getting metabolism back on your side, Peeke adds.
"The kind of physical activity that people are choosing to do in their 40s is nowhere near as intense as it's supposed to be. So to get over that metabolic speed bump we ask for an increase in intensity on the part of these happy campers. What does that mean? Instead of walking on the flat, throw in some hills. Ramp up the resistance on your resistance training, or for that matter the resistance on a cross-trainer. It's all the same."
What do you do when your stressed?
What do you do when you are stressed during the holidays? Some people deal very well with stress, however most people do not. The body holds in stress and it can put some major wear and tear on the inside especially the muscles in your upper back, your heart and your digestive system!
What can you do?
Try these simple steps to de-stressing through the holidays!
Shop while the kids are in school (yours or others) to minimze the (busy) hours!
Eat something healthy before you leave the house, it will give you energy and you will not have to stop for the icky fast food!!
Do 20 minutes of yoga before and after shopping or holiday gatherings to calm the body and mind.
When your feeling a bit of tension, stop and think of why your stressing, is it really worth it? Then do some deep breathing in and out 5x!
Stay calm, exercise and eat healthy this holiday season!
What can you do?
Try these simple steps to de-stressing through the holidays!
Shop while the kids are in school (yours or others) to minimze the (busy) hours!
Eat something healthy before you leave the house, it will give you energy and you will not have to stop for the icky fast food!!
Do 20 minutes of yoga before and after shopping or holiday gatherings to calm the body and mind.
When your feeling a bit of tension, stop and think of why your stressing, is it really worth it? Then do some deep breathing in and out 5x!
Stay calm, exercise and eat healthy this holiday season!
Wednesday, December 2, 2009
Stress reduction
Exercise Can Help Control Stress From Ace Fit Facts
People who exercise regularly will tell you they feel better. Some will say it’s because chemicals called neurotransmitters, which are produced in the brain, are stimulated during exercise. Since it’s believed that neurotransmitters mediate people’s moods and emotions, they can make you feel better and less stressed.
While there’s no scientific evidence to conclusively support the neurotransmitter theory, there is plenty to show that exercise provides stress-relieving benefits.
There are four ways in which exercise controls stress:
* Exercise can help you feel less anxious—Exercise is being prescribed in clinical settings to help treat nervous tension. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles. People are often less jittery and hyperactive after an exercise session.
* Exercise can relax you—One exercise session generates 90 to 120 minutes of relaxation response. Some people call this post-exercise euphoria or endorphin response. Many neurotransmitters, not just endorphins, are involved. The important thing, though, is not what they’re called, but what they do: They improve your mood and leave you relaxed.
* Exercise can make you feel better about yourself—Think about those times when you’ve been physically active. Haven’t you felt better about yourself? That feeling of self-worth contributes to stress relief.
* Exercise can make you eat better—People who exercise regularly tend to eat more nutritious food. And it’s no secret that good nutrition helps your body manage stress better.
It’s Time to Get Started
Now that you know exercise can make a big difference in controlling stress, make some time for regular physical activity. We’ll help you get started by listing three activities you can choose from:
* Aerobic activity—All it takes is 20 minutes, six to seven days a week. Twenty minutes won’t carve a big chunk out of your day, but it will significantly improve your ability to control stress.
* Yoga—In yoga or yoga-type activities, your mind relaxes progressively as your body increases its amount of muscular work. Studies have shown that when large muscle groups repeatedly contract and relax, the brain receives a signal to release specific neurotransmitters, which in turn make you feel relaxed and more alert.
* Recreational sports—Play tennis, racquetball, volleyball or squash. These games require the kind of vigorous activity that rids your body of stress-causing adrenaline and other hormones.
Not Just Any Exercise Will Do
Don’t try exercising in your office. Outdoors or away from the office is the best place to find a stress-free environment. Even a corporate fitness center can trigger too many work-related thoughts for some people.
Stay away from overcrowded classes. If you work surrounded by people, a big exercise class may be counterproductive. Solo exercise may be more relaxing for you. If, however, you work alone, you may enjoy the social benefit of exercising in a group. A lot depends on your personality and what causes stress for you.
Don’t skip a chance to exercise. Take a break every 90 minutes and you’ll be doing yourself a favor. Ninety-minute intervals are a natural work-break period. And four 10-minute exercise breaks will burn about as many calories as a solid 40-minute session. Work-break exercises can be as simple as walking or climbing stairs, stretching or doing calisthenics.
Controlling stress comes down to making the time to exercise. You’re worth it!
Additional Resource
American Psychological Association—Exercise Helps Keep Your Psyche Fit: www.apa.org/releases/exercise.html/
People who exercise regularly will tell you they feel better. Some will say it’s because chemicals called neurotransmitters, which are produced in the brain, are stimulated during exercise. Since it’s believed that neurotransmitters mediate people’s moods and emotions, they can make you feel better and less stressed.
While there’s no scientific evidence to conclusively support the neurotransmitter theory, there is plenty to show that exercise provides stress-relieving benefits.
There are four ways in which exercise controls stress:
* Exercise can help you feel less anxious—Exercise is being prescribed in clinical settings to help treat nervous tension. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles. People are often less jittery and hyperactive after an exercise session.
* Exercise can relax you—One exercise session generates 90 to 120 minutes of relaxation response. Some people call this post-exercise euphoria or endorphin response. Many neurotransmitters, not just endorphins, are involved. The important thing, though, is not what they’re called, but what they do: They improve your mood and leave you relaxed.
* Exercise can make you feel better about yourself—Think about those times when you’ve been physically active. Haven’t you felt better about yourself? That feeling of self-worth contributes to stress relief.
* Exercise can make you eat better—People who exercise regularly tend to eat more nutritious food. And it’s no secret that good nutrition helps your body manage stress better.
It’s Time to Get Started
Now that you know exercise can make a big difference in controlling stress, make some time for regular physical activity. We’ll help you get started by listing three activities you can choose from:
* Aerobic activity—All it takes is 20 minutes, six to seven days a week. Twenty minutes won’t carve a big chunk out of your day, but it will significantly improve your ability to control stress.
* Yoga—In yoga or yoga-type activities, your mind relaxes progressively as your body increases its amount of muscular work. Studies have shown that when large muscle groups repeatedly contract and relax, the brain receives a signal to release specific neurotransmitters, which in turn make you feel relaxed and more alert.
* Recreational sports—Play tennis, racquetball, volleyball or squash. These games require the kind of vigorous activity that rids your body of stress-causing adrenaline and other hormones.
Not Just Any Exercise Will Do
Don’t try exercising in your office. Outdoors or away from the office is the best place to find a stress-free environment. Even a corporate fitness center can trigger too many work-related thoughts for some people.
Stay away from overcrowded classes. If you work surrounded by people, a big exercise class may be counterproductive. Solo exercise may be more relaxing for you. If, however, you work alone, you may enjoy the social benefit of exercising in a group. A lot depends on your personality and what causes stress for you.
Don’t skip a chance to exercise. Take a break every 90 minutes and you’ll be doing yourself a favor. Ninety-minute intervals are a natural work-break period. And four 10-minute exercise breaks will burn about as many calories as a solid 40-minute session. Work-break exercises can be as simple as walking or climbing stairs, stretching or doing calisthenics.
Controlling stress comes down to making the time to exercise. You’re worth it!
Additional Resource
American Psychological Association—Exercise Helps Keep Your Psyche Fit: www.apa.org/releases/exercise.html/
Exerising with Fibromyalgia
Exercise and Fibromyalgia From Ace Fit Facts
Fibromyalgia is a debilitating condition affecting between 1 and 3% of the general population. The syndrome is characterized by widespread muscle aches and pains, stiffness, fatigue and muscle spasms. Many people with fibromyalgia report difficulty doing everyday activities such as carrying objects, walking and working with their arms. Pain, fatigue, helplessness, psychological distress and difficulty coping with stresses plague many people with the condition. No one knows what causes fibromyalgia, but it is thought to be a combination of increased sensitivity to pain and environmental and psychological factors.
Can Exercise Help?
Common sense suggests that individuals with fibromyalgia shouldn’t exercise. And many people limit physical activity out of fear that it will make their symptoms worse. But in reality, if you have fibromyalgia, you can’t afford to not exercise.
Properly done exercise interrupts the downhill spiral of muscular and cardiovascular deconditioning and the resulting loss of function. Deconditioning leads to increased muscle soreness after even minimal amounts of physical activity. Additionally, many individuals have postural imbalances, tight muscles and poor range of motion, all of which place more strain on the body and movement.
A program including consistent aerobic exercise improves function, symptoms and well-being. And strength training improves muscle strength and reduces exercise-related pain and exercise-induced muscle fatigue. Overall, an exercise program can help to alleviate many of the physically and emotionally painful symptoms of fibromyalgia.
Exercising Safely With Fibromyalgia
Prior to increasing physical activity, discuss your plans with your physician. Then an ACE-certified Advanced Health & Fitness Specialist can assist you in developing your activity program and guide your rate of progression.
Because postural imbalances and tight, inflexible muscles are common in individuals with fibromyalgia, every activity session should begin and end with mobility (flexibility and range-of-motion) activities. These exercises should be done slowly, emphasizing quality of movement, and never be painful.
Once you are able to perform these basic exercises comfortably, add strength training two to three times a week using light weights. The emphasis is not on quantity, but rather on the ‘quality’ of muscle movement. Using too much resistance and/or doing the movements improperly can make you prone to muscular microtrauma, which leads to muscle soreness and can potentially worsen your symptoms.
Aerobic exercise should also be on your exercise plan. Warm water provides an optimal medium for beginning your exercise program. Many communities have facilities that offer warm-water exercise sessions for people with arthritis and these classes are ideal starting points for those with fibromyalgia as well. Walking is also an excellent activity. Other types of exercises, such as cycling, stairstepping and using other popular machines found in fitness facilities, may increase symptoms if you don’t maintain correct posture. Aerobic activities should be undertaken at a moderate intensity a minimum of three times per week. Start with just a few minutes and gradually increase duration to build up to 20 to 40 minutes of activity each day.
The key to exercise success for individuals with fibromyalgia is consistency. When you experience flare-ups, back off or take a day off. Resume your physical-activity program as soon as you feel better.
With appropriate mobility exercises, strength training and aerobic conditioning, you can expect to see improvement in your functional status and overall outlook on life.
Brad A. Roy, Ph.D., F.A.C.S.M., the director of The Summit, Kalispell Regional Medical Center’s facility for health promotion and fitness in Kalispell, Montana, provided exercise recommendations for this educational handout.
Additional Resources
American Academy of Family Physicians—Fibromyalgia and Exercise: www.familydoctor.org/online/famdocen/home/common/pain/treatment/061.html
Medline Plus—Fibromyalgia: www.nlm.nih.gov/medlineplus/fibromyalgia.html
Mayo Clinic—Fibromyalgia: www.mayoclinic.com/health/fibromyalgia/DS00079
Fibromyalgia is a debilitating condition affecting between 1 and 3% of the general population. The syndrome is characterized by widespread muscle aches and pains, stiffness, fatigue and muscle spasms. Many people with fibromyalgia report difficulty doing everyday activities such as carrying objects, walking and working with their arms. Pain, fatigue, helplessness, psychological distress and difficulty coping with stresses plague many people with the condition. No one knows what causes fibromyalgia, but it is thought to be a combination of increased sensitivity to pain and environmental and psychological factors.
Can Exercise Help?
Common sense suggests that individuals with fibromyalgia shouldn’t exercise. And many people limit physical activity out of fear that it will make their symptoms worse. But in reality, if you have fibromyalgia, you can’t afford to not exercise.
Properly done exercise interrupts the downhill spiral of muscular and cardiovascular deconditioning and the resulting loss of function. Deconditioning leads to increased muscle soreness after even minimal amounts of physical activity. Additionally, many individuals have postural imbalances, tight muscles and poor range of motion, all of which place more strain on the body and movement.
A program including consistent aerobic exercise improves function, symptoms and well-being. And strength training improves muscle strength and reduces exercise-related pain and exercise-induced muscle fatigue. Overall, an exercise program can help to alleviate many of the physically and emotionally painful symptoms of fibromyalgia.
Exercising Safely With Fibromyalgia
Prior to increasing physical activity, discuss your plans with your physician. Then an ACE-certified Advanced Health & Fitness Specialist can assist you in developing your activity program and guide your rate of progression.
Because postural imbalances and tight, inflexible muscles are common in individuals with fibromyalgia, every activity session should begin and end with mobility (flexibility and range-of-motion) activities. These exercises should be done slowly, emphasizing quality of movement, and never be painful.
Once you are able to perform these basic exercises comfortably, add strength training two to three times a week using light weights. The emphasis is not on quantity, but rather on the ‘quality’ of muscle movement. Using too much resistance and/or doing the movements improperly can make you prone to muscular microtrauma, which leads to muscle soreness and can potentially worsen your symptoms.
Aerobic exercise should also be on your exercise plan. Warm water provides an optimal medium for beginning your exercise program. Many communities have facilities that offer warm-water exercise sessions for people with arthritis and these classes are ideal starting points for those with fibromyalgia as well. Walking is also an excellent activity. Other types of exercises, such as cycling, stairstepping and using other popular machines found in fitness facilities, may increase symptoms if you don’t maintain correct posture. Aerobic activities should be undertaken at a moderate intensity a minimum of three times per week. Start with just a few minutes and gradually increase duration to build up to 20 to 40 minutes of activity each day.
The key to exercise success for individuals with fibromyalgia is consistency. When you experience flare-ups, back off or take a day off. Resume your physical-activity program as soon as you feel better.
With appropriate mobility exercises, strength training and aerobic conditioning, you can expect to see improvement in your functional status and overall outlook on life.
Brad A. Roy, Ph.D., F.A.C.S.M., the director of The Summit, Kalispell Regional Medical Center’s facility for health promotion and fitness in Kalispell, Montana, provided exercise recommendations for this educational handout.
Additional Resources
American Academy of Family Physicians—Fibromyalgia and Exercise: www.familydoctor.org/online/famdocen/home/common/pain/treatment/061.html
Medline Plus—Fibromyalgia: www.nlm.nih.gov/medlineplus/fibromyalgia.html
Mayo Clinic—Fibromyalgia: www.mayoclinic.com/health/fibromyalgia/DS00079
December2, 2009
Today is the challenge deadline!
How did you do? How are you feeling? Please let me know, and if you have any questions and do not want everyone else to see write me at fitzkids2@gmail.com. I will continue to post things everyday and will start a new challenge in January. Remember that the easiest way to de-stress and feel better is to get moving!!!!!!!!!
How did you do? How are you feeling? Please let me know, and if you have any questions and do not want everyone else to see write me at fitzkids2@gmail.com. I will continue to post things everyday and will start a new challenge in January. Remember that the easiest way to de-stress and feel better is to get moving!!!!!!!!!
Tuesday, December 1, 2009
December 1, 2009
Happy December everyone!!!!
Today is your last day for this challenge! How are you feeling? Please share your experience with us! This blog will continue throughout the year with new challenges and daily fitness tips. Join me in January for a 6 week hardcore bootcamp I call FITCAMP! Although I will not be there to scream and yell, I will post some grueling workouts for you! Then In the Spring I will host a class for all you local fitgoers!
Today's challenge
2 mile run/walk
100 crunches
25 moving supermans
army crawl for 1 minute/ or jacks
50 squats
50 plie squats
25 walking lunges
30 push ups
100 crunches
25 dips
Have fun!
Today is your last day for this challenge! How are you feeling? Please share your experience with us! This blog will continue throughout the year with new challenges and daily fitness tips. Join me in January for a 6 week hardcore bootcamp I call FITCAMP! Although I will not be there to scream and yell, I will post some grueling workouts for you! Then In the Spring I will host a class for all you local fitgoers!
Today's challenge
2 mile run/walk
100 crunches
25 moving supermans
army crawl for 1 minute/ or jacks
50 squats
50 plie squats
25 walking lunges
30 push ups
100 crunches
25 dips
Have fun!
Sunday, November 29, 2009
3 More Days left until our deadline! Have you gotten to your goal yet? If you haven't we will continue on our journey together!!
Monday November 30th 2009! Cyber Monday!
Challenge 10 pull ups or 30 push ups!
45 minutes of cardio with intensity 2 up from where you usually are!
100 crunches and 40 supermans!
Monday November 30th 2009! Cyber Monday!
Challenge 10 pull ups or 30 push ups!
45 minutes of cardio with intensity 2 up from where you usually are!
100 crunches and 40 supermans!
Saturday, November 28, 2009
Saturday Nov 29th
Phew, all that food and shopping! Today you need to get to it!! Lets do 30 minutes of good old cardio followed by a generous amount of crunches--100!
25 jump squats or Jacks
25 squats
25 plie squats
10 dips
15 push ups
3 sets of 15 bicep curls
3 sets of 5 3 way shoulder raises (side, V, and Front)
Have fun and remember, your doing this with your goal in mind, you will never get there by saying, I will do it tomorrow!
25 jump squats or Jacks
25 squats
25 plie squats
10 dips
15 push ups
3 sets of 15 bicep curls
3 sets of 5 3 way shoulder raises (side, V, and Front)
Have fun and remember, your doing this with your goal in mind, you will never get there by saying, I will do it tomorrow!
Wednesday, November 25, 2009
Good Morning!!! Nov 25th Challenge!
Good morning fit goers- you are almost there!!! Yay! How do you feel, I have not seen any coments or workouts from anyone. Tomorrow is Thanksgiving, and we should all be thankful for what we have, especially the ability to exercise, which is so good for the mind, body and soul.
Todays exercise
30 minutes of Yoga
Core strengthening which includes 30 seconds of each; side planks, supermans, reverse crunches, pilates 100, crunches, side plankwith glute squeeze and leg lifts. Have fun, de stress and please let me know how you are doing.
Have a fun and safe Thanksgiving everyone!
Todays exercise
30 minutes of Yoga
Core strengthening which includes 30 seconds of each; side planks, supermans, reverse crunches, pilates 100, crunches, side plankwith glute squeeze and leg lifts. Have fun, de stress and please let me know how you are doing.
Have a fun and safe Thanksgiving everyone!
Monday, November 23, 2009
November 25th exercises and challenge
Did you know that the more stressed you are the harder it is for you to reach your fitness goals! Your body releases a negative hormone that actually works against you! So lets get moving today!!
Todays challenge- 15 minutes of cardio, 20 reverse crunches, 20 up downs, 20 plie squats, 20 army crawls and 20 push ups repeat 1x.
Modified--20 minutes of cardio, 30 reverse crunches, 20 squats, 20 plie squats, 20 jacks and 15 push ups. repeat 1x.
Try and cut out dairy from your dairy for the next 2 days and see how you feel!!!
Todays challenge- 15 minutes of cardio, 20 reverse crunches, 20 up downs, 20 plie squats, 20 army crawls and 20 push ups repeat 1x.
Modified--20 minutes of cardio, 30 reverse crunches, 20 squats, 20 plie squats, 20 jacks and 15 push ups. repeat 1x.
Try and cut out dairy from your dairy for the next 2 days and see how you feel!!!
November 23, 2009
Today's challenge. 45 minute brisk walk/run and add 200 crunches, 20 push ups, 200 walking lunges, 20 dips and 20 side squats each side. Enjoy! Let me know how your legs feel!!!
Saturday, November 21, 2009
Go Shopping!
Go shopping! No seriously, beat the crowds and you will feel better and less stressed! Not to mention all the good walking you will do. This way you can have more time to exercise closer to the holidays! When you get home you can always do some stretching and while your wrapping throw in some squats!!! Beware of the FOOD COURT though, do not fall into temptation!
Todays challenge- walk outside for 60 minutes or grab a friend and hit the stores--your seratonin (feel good hormones) levels will rise and you will feel great!!!
Todays challenge- walk outside for 60 minutes or grab a friend and hit the stores--your seratonin (feel good hormones) levels will rise and you will feel great!!!
Good Morning!
Good Morning my friends!!
Saturday mornings are always harder to get up and get moving because we are out of our routines! So today make it your challenge to do your workout as soon as you get up. Here is your daily challenge- get outside and run today, yes run, or jog but get moving. Add 30 push ups and 100 walking lunges and you will feel great! Do not forget your crunches either I say let's do 200 today!! Have a great day everyone!!!
Saturday mornings are always harder to get up and get moving because we are out of our routines! So today make it your challenge to do your workout as soon as you get up. Here is your daily challenge- get outside and run today, yes run, or jog but get moving. Add 30 push ups and 100 walking lunges and you will feel great! Do not forget your crunches either I say let's do 200 today!! Have a great day everyone!!!
Friday, November 20, 2009
A Walk A Day
A Walk a Day From the American Council on Exercise
The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. A classic eight-year study of 13,000 people conducted at the Institute for Aerobics Research under the direction of Dr. Steven Blair found that those who walked the equivalent of 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.
A regular walking program can help:
* Reduce blood cholesterol
* Lower blood pressure
* Increase cardiovascular endurance
* Boost bone strength
* Burn calories and keep weight down
Get Ready
A walking program is simple to start. All you need are comfortable clothes and shoes. It is a good idea to layer loose clothing, keeping in mind that exercise elevates the body’s temperature. Shoes specifically designed for walking are your best option.
Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don’t forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable, as well as more effective.
Get Moving
Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind:
* Walk short distances—Begin with a five-minute stroll and gradually increase your distance.
* Forget about speed—Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
* Swing your arms naturally—Breathe deeply. If you can’t catch your breath, slow down or avoid hills.
* Be sure that you can talk while walking—If you can’t converse, you are walking too fast.
Get Fit!
Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.
Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.
Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.
Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!
Additional Resources
American Heart Association
WebMD—The Basics: Walking for Fitness and Fun
Mayo Clinic—Walking for Fitness
The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. A classic eight-year study of 13,000 people conducted at the Institute for Aerobics Research under the direction of Dr. Steven Blair found that those who walked the equivalent of 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.
A regular walking program can help:
* Reduce blood cholesterol
* Lower blood pressure
* Increase cardiovascular endurance
* Boost bone strength
* Burn calories and keep weight down
Get Ready
A walking program is simple to start. All you need are comfortable clothes and shoes. It is a good idea to layer loose clothing, keeping in mind that exercise elevates the body’s temperature. Shoes specifically designed for walking are your best option.
Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don’t forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable, as well as more effective.
Get Moving
Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind:
* Walk short distances—Begin with a five-minute stroll and gradually increase your distance.
* Forget about speed—Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
* Swing your arms naturally—Breathe deeply. If you can’t catch your breath, slow down or avoid hills.
* Be sure that you can talk while walking—If you can’t converse, you are walking too fast.
Get Fit!
Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.
Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.
Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.
Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!
Additional Resources
American Heart Association
WebMD—The Basics: Walking for Fitness and Fun
Mayo Clinic—Walking for Fitness
Thursday, November 19, 2009
At-Home (No Equipment) Workout From the ACE Website
This workout provides a challenging total-body workout that can be done from the comfort of home with no equipment other than bodyweight and space.
Program:
* Warm-up
* Workout
* Cool-down
For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
See Detailed Exercise Information
Cobra
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
See Detailed Exercise Information
Cat-Camel
Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times.
See Detailed Exercise Information
Supine Pelvic Tilts
Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Glute Bridge
Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.
See Detailed Exercise Information
Contralateral Limb Raises
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Lying Hip Abduction
Perform 12-20 repetitions with each leg, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Lying Hip Adduction
Perform 12-20 repetitions with each leg, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Plank with Straight Leg
Hold position for 5-20 seconds, alternate sides; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Push-up
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Forward Lunge with Arm Drivers
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Lunge
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Supine Reverse Crunches
Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity of the exercise hold a small weight or medicine ball between the feet
See Detailed Exercise Information
Bent-Knee Sit-up / Crunches
Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity of the exercise extend the body’s lever arm by extending both arms straight over the head.
For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
See Detailed Exercise Information
Cobra
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
See Detailed Exercise Information
Downward-facing Dog
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
Frequency:
This program could be done two-to-three times per week, with at least one full day of rest between workouts.
Intensity:
The purpose of a bodyweight-only workout is to improve muscular strength and endurance so the repetition range should be between twelve and twenty.
When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).
This workout provides a challenging total-body workout that can be done from the comfort of home with no equipment other than bodyweight and space.
Program:
* Warm-up
* Workout
* Cool-down
For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
See Detailed Exercise Information
Cobra
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
See Detailed Exercise Information
Cat-Camel
Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times.
See Detailed Exercise Information
Supine Pelvic Tilts
Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Glute Bridge
Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.
See Detailed Exercise Information
Contralateral Limb Raises
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Lying Hip Abduction
Perform 12-20 repetitions with each leg, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Lying Hip Adduction
Perform 12-20 repetitions with each leg, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Plank with Straight Leg
Hold position for 5-20 seconds, alternate sides; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Push-up
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Forward Lunge with Arm Drivers
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Lunge
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Supine Reverse Crunches
Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity of the exercise hold a small weight or medicine ball between the feet
See Detailed Exercise Information
Bent-Knee Sit-up / Crunches
Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity of the exercise extend the body’s lever arm by extending both arms straight over the head.
For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
See Detailed Exercise Information
Cobra
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
See Detailed Exercise Information
Downward-facing Dog
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
Frequency:
This program could be done two-to-three times per week, with at least one full day of rest between workouts.
Intensity:
The purpose of a bodyweight-only workout is to improve muscular strength and endurance so the repetition range should be between twelve and twenty.
When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).
Helpful Tip for Crunches
Proper Form For Crunches From the American Council On Exercise
Proper form is important for this exercise to prevent excessive stress on your low back. Individuals usually perform this movement too rapidly and recruit the hip flexors to assist with the upward phase. This technique tilts the pelvis anteriorly, increasing the stress on the low back and should be avoided. The abdominals connect the rib cage to the pelvis so the movement should focus on bringing these two body parts closer together while keeping the neck and shoulders relaxed.
Proper form is important for this exercise to prevent excessive stress on your low back. Individuals usually perform this movement too rapidly and recruit the hip flexors to assist with the upward phase. This technique tilts the pelvis anteriorly, increasing the stress on the low back and should be avoided. The abdominals connect the rib cage to the pelvis so the movement should focus on bringing these two body parts closer together while keeping the neck and shoulders relaxed.
November 19, 2009
Do you have specific fitness goals in mind? I invite you to share with me your dreams and goals for fitness and health. The only way to see results is to DO in the first place!
Welcome to Fitness By Fitz!
Today is a new day! Thank you for visiting Fitness By Fitz, I am so excited to help you on your way to good health. This page is designed to help you achieve maximum fitness and health through daily workouts, nutrition, fitness advice and good old MOTIVATION. Check in everyday to see how you can challenge yourself!
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