Over the last couple of weeks while working with my clients, many of my ladies have come to me with questions that I feel that many of my readers may also have. So I decided to post those questions to help them, and you, gain a little more insight into the "myths", "contoversies", etc.
Question #1: "I am having a hard time fitting in some exercise during my busy day. I have good intentions throughout the day, but I end up getting so busy that exercise gets pushed back and by the end of the day I am so tired and ready for bed, let alone trying to exercise. What can I do to make sure I am able to fit it in?"
A: Do you schedule Dr. or Dentist appointments? Do you schedule manicures, pedicures, massages, etc? Well, the simple answer, and plain truth of it is that you can and should schedule exercise into your day. Pull out your calendar, day-planner, or whatever you use to schedule your appts. and don't just pencil exercise in, ink it in. Now you have a scheduled time and it is written in permanent ink.
Question #2: "You hear a lot about eating nuts because everyone is saying they are so good for you. Don't they have a lot of fat, and how much is too much to eat?"
A: About 1/4 cup, or 24 raw whole almonds or 14 shelled walnut halves provide 160-185 calories, just right for a snack. Weight-loss experts are crazy about these types of nuts because research shows that their high levels of healthy fats (mono- and polyunsaturated), protein, and fiber are supersatiating.
Question #3: "I have heard that bananas are fattening. Should I avoid them?"
A: Have you ever seen a monkey with a muffin top? Bananas get a bad rap because they are slightly higher in sugar and lower in fiber than a lot of other fruit. But a banana is a better option than anything from a vending machine. They're also high in potassium, which helps build and maintain muscle, so they're great pre or post workout. Eat a banana with 10 raw almonds and the protein of the almonds will help to balance out the sugar.
Hope this helps to answer a question or two you might have had. As always, please feel free to email me with any further questions that you have.
"You can't show your true self unless you know your true self" - Calvin Wiley
Wednesday, January 21, 2009
Wednesday, January 14, 2009
Physical Activity Guidelines
Adult Guidelines
According to the guidelines, most adults could gain substantial health benefits from 2 1/2 hours of weekly moderate intensity exercise, such as brisk walking or gardening. For more physically fit adults, 75 minutes of vigorous physical activity, such as swimming laps, hiking uphill or race-walking can offer similar health benefits in half the time.
Think you can’t carve out time for exercise during a busy day?
Research shows that even 10-minute bouts of heart-pumping activity are better than none at all. To regain lost lean muscle mass and strengthen weakening bones, which is part of the normal aging process, the experts recommend that adults also lift weights twice a week.
Children’s Guidelines
When was the last time you saw children congregate on your neighborhood streets to play a game of hide and seek or hopscotch? If you’re scratching your head, winter is a perfect time to get outside when the temperatures are coolest....especially in the South.
Children should spend at least an hour a day doing brisk activities, such as hiking or bicycle riding, including three days of higher-intensity aerobic activity. So why not engage the whole family in a challenging snowball fight, long hike or bicycle ride to burn calories together and enrich your family time spend together?
Parents should also encourage their children to do activities that strengthen muscles and bones, such as climbing on ropes, jumping rope, running and skipping. And that goes for the entire year.
One-Third of American Children are Overweight
Today, only about 26 percent of U.S. adults engage in vigorous leisure-time physical activity three or more times a week. And for the first time Americans are raising children who may grow up even less healthy than their parents. With one-third of American children being overweight and 16 percent being obese, this generation of youngsters will be facing serious health problems earlier in life without intervention.
U.S. adults aren’t faring much better. More than two-thirds of American adults are overweight or obese; and more than half don’t engage in any exercise to help their health. It is estimated that by the year 2030, 86 percent of Americans could be overweight or obese. That is a frightening number and one that we all have control over.
"Life does not put things in front of you that you are unable to handle."
According to the guidelines, most adults could gain substantial health benefits from 2 1/2 hours of weekly moderate intensity exercise, such as brisk walking or gardening. For more physically fit adults, 75 minutes of vigorous physical activity, such as swimming laps, hiking uphill or race-walking can offer similar health benefits in half the time.
Think you can’t carve out time for exercise during a busy day?
Research shows that even 10-minute bouts of heart-pumping activity are better than none at all. To regain lost lean muscle mass and strengthen weakening bones, which is part of the normal aging process, the experts recommend that adults also lift weights twice a week.
Children’s Guidelines
When was the last time you saw children congregate on your neighborhood streets to play a game of hide and seek or hopscotch? If you’re scratching your head, winter is a perfect time to get outside when the temperatures are coolest....especially in the South.
Children should spend at least an hour a day doing brisk activities, such as hiking or bicycle riding, including three days of higher-intensity aerobic activity. So why not engage the whole family in a challenging snowball fight, long hike or bicycle ride to burn calories together and enrich your family time spend together?
Parents should also encourage their children to do activities that strengthen muscles and bones, such as climbing on ropes, jumping rope, running and skipping. And that goes for the entire year.
One-Third of American Children are Overweight
Today, only about 26 percent of U.S. adults engage in vigorous leisure-time physical activity three or more times a week. And for the first time Americans are raising children who may grow up even less healthy than their parents. With one-third of American children being overweight and 16 percent being obese, this generation of youngsters will be facing serious health problems earlier in life without intervention.
U.S. adults aren’t faring much better. More than two-thirds of American adults are overweight or obese; and more than half don’t engage in any exercise to help their health. It is estimated that by the year 2030, 86 percent of Americans could be overweight or obese. That is a frightening number and one that we all have control over.
"Life does not put things in front of you that you are unable to handle."
Thursday, January 8, 2009
Maximum Mileage
Happy New Year!!! I am back from my extended trip home for the holidays, and it was so rejuvinating. That was my first vacation in a year....and I think I need another trip already. HA! I hope you all had a great holiday as well.....Now, let's get to work on the new year.
It has been a long time since I have run any races, and I decided that in this next year I will start it up again. I will be doing shorter races like 5 and 10Ks, but my goal is to run a marathon next January at Walt Disney World. I give myself a year to train because 1) I am nowhere near being in marathon shape and 2) I am a very busy mom. Need I say more? Since I now have that goal, I am going to share with you all a wonderful training tool to help gain maximum mileage.....INTERVALS!
If you want to up your running or even walking pace, try interval training -- a method that alternates brief, intense exercise with recovery periods. Intervals will help you go farther. Do two workouts a week, with at least one day of recovery between. Warm up and cool down with 10 minutes of jogging and stretching.
3 On, 3 Off
Powerful lungs mean longer endurance. To increase your body's ability to utilize energy, run hard for 3 minutes (an 8 on a 1-10 intensity scale), then recover by walking or jogging for 3 minutes (intensity level 3). Start with four reps, build to eight.
Calisthenics
Alternating strengthening exercises and running conditions helps the body to keep moving even when it's tired. Alternate 3 minutes of calisthenics (intensity level 8) with 3 minutes of moderate jogging. Do one set each; pushups, walking lunges, jumping jacks, ab crunches, and jump squats (jumps from a squat position) for a 30-minute workout.
Stair Repeats
Running up and down the relentless pitch of stairs builds both lung and leg power. Find a long flight of stairs (office builing, stadium). Ascend hard by stepping fast or taking two steps at a time (intensity level 8). Descend in a slow, controlled manner. Start with 20 minutes; build to 50.
Again, a great way to maximize your lung strength and endurance.
"Put your nose to the grindstone and dig deep to push through the pain."
It has been a long time since I have run any races, and I decided that in this next year I will start it up again. I will be doing shorter races like 5 and 10Ks, but my goal is to run a marathon next January at Walt Disney World. I give myself a year to train because 1) I am nowhere near being in marathon shape and 2) I am a very busy mom. Need I say more? Since I now have that goal, I am going to share with you all a wonderful training tool to help gain maximum mileage.....INTERVALS!
If you want to up your running or even walking pace, try interval training -- a method that alternates brief, intense exercise with recovery periods. Intervals will help you go farther. Do two workouts a week, with at least one day of recovery between. Warm up and cool down with 10 minutes of jogging and stretching.
3 On, 3 Off
Powerful lungs mean longer endurance. To increase your body's ability to utilize energy, run hard for 3 minutes (an 8 on a 1-10 intensity scale), then recover by walking or jogging for 3 minutes (intensity level 3). Start with four reps, build to eight.
Calisthenics
Alternating strengthening exercises and running conditions helps the body to keep moving even when it's tired. Alternate 3 minutes of calisthenics (intensity level 8) with 3 minutes of moderate jogging. Do one set each; pushups, walking lunges, jumping jacks, ab crunches, and jump squats (jumps from a squat position) for a 30-minute workout.
Stair Repeats
Running up and down the relentless pitch of stairs builds both lung and leg power. Find a long flight of stairs (office builing, stadium). Ascend hard by stepping fast or taking two steps at a time (intensity level 8). Descend in a slow, controlled manner. Start with 20 minutes; build to 50.
Again, a great way to maximize your lung strength and endurance.
"Put your nose to the grindstone and dig deep to push through the pain."
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