Cheers to a Healthy You this New Year!

It's hard to believe that New Year's Eve is here! And as we say goodbye to 2008 and give a fresh, warm welcome to 2009, I challenge you to place your health and fitness as top priority this New Year! After all, where are we without our health anyway?

That being said, I know many of you will place losing weight and getting in shape at the top of your New Year's resolution list. And while these may be really important resolutions to you, I encourage you to think less of weight loss and exercise as items on a "to do" list, and more as gifts you are giving yourself so that you can feel, look, and live your best!

Now, I know it can still be really overwhelming when you start to set goals which may seem so far out of reach from where you are now. I'd like to share an inspirational quote from the wise Confucius that continues to help me along the way to any goal, " A journey of a thousand miles begins with a single step."

And remember when making your goals or resolutions, be real with yourself. Set goals that you know will fit into your lifestyle so that you'll be sure to stick with them. I suggest starting with something small like taking an extra walk after dinner each night during the week or packing your lunch 3-4 times a week. While it may not seem like much, small changes like these will increase your movement during the day and help you eat less meals out where extra calories lurk, surely adding up to more pounds lost in the long run.

So cheers to You and your health this New Year and Always! I believe in you,
Your trainer Ashley

For more New Year's tips from me go to:
http://exercisetv.tv/lifestyle/1687-break-out-of-your-comfort-zone-this-new-year

Elevate Your Mood with Exercise - Especially this Holiday Season!

We all know the holiday season is an incredibly joyous time of year, but for most of us it can also be incredibly stressful. One of the best ways to cope with and combat stress is through regular exercise!!! Let exercise calm you down during the holiday season and the rest of the year as well!

Yes, exercise does more than keep your body strong, lean, and fit – it keeps us mentally and emotionally healthy as well! For many of us (myself included), exercise can even act like an anti-depressant! We all know that we feel better almost always after a trip to the gym – it’s as if our negative energy and daily stress literally releases from our bodies through each bead of sweat. And, more and more research is showing that the positive impact of exercise on our mental health is not just a coincidence!

While much of fitness research focuses on the physical and health benefits of exercise, there is an increasing amount of evidence demonstrating that exercise promotes wellness and mental health. For instance, researchers at Duke University studied people suffering from depression for 4 months and found that 60% of the participants that exercised for 30 minutes three times a week recovered from their depression without using antidepressant medication. This is the same percentage as for those who only used medication in their treatment for depression. I am by no means underestimating the ability of medication to assist in the treatment of depression, but the positive influence of exercise on our mental health is undeniable.

You don't have to be suffering from depression or mental health issues to gain the mood elevating benefits of exercise! Additional studies have shown that even short workouts of just 8 minutes can help lower sadness, tension and anger along with improving resistance to disease in mentally healthy people. So, even short bursts of activity can help you feel better - meaning you don't have to spend hours at the gym to experience mental health relief! Exercise has also been associated with boosting confidence as well as reducing anxiety and stress, all of which affect our psychological health and well-being.

Although research has yet to provide a definitive reason as for why exercise elevates our mood, both during and after, a strong theory suggests the connection is due to the body's natural release of endorphins. These are chemicals released by the brain as the body's natural painkiller, and can lead to an increase in feelings of happiness.

At the end of the day, do we really need to pinpoint an exact reason why exercise makes us feel better to lace up our sneakers? The truth is that most of us feel great after we work out, and that’s enough evidence to motivate me, especially in the midst of holiday season!

Tips for Building a Strong Core

Why is a strong core important?
There are many benefits to having a strong core besides the obvious - which is that we all love the way a tight, toned tummy looks! Besides looking great, having a strong core can help to improve posture, alleviate lower back pain, and even improve athletic performance as your core provides stabilization for your body and helps you to transfer power from your legs to your upper body.


What muscles make up the core?
Your core consists of all the muscles in your abdominal and lower back areas. This includes all of the abdominal muscles (rectus abdominus, internal and external obliques, transverse abdominus), the muscles associated with the spine (the erector spinae group) and the hip flexors (iliacus and psoas, collectively known as the iliopsoas).

Challenge your core now with 3 of my favorite strengthening exercises:
The following 3 exercises target all of the major core muscles and will give you a great place to start improving your core strength if you do them 3 times a week for 2 to 3 sets each, 10-15 reps of each exercise.
Remember, always be sure to perfect your form before increasing the number of sets or reps you complete, avoid any moves that cause pain or that you are unsure how to do correctly, and always consult with your doctor before exercising, especially if you have any existing injuries or conditions.

1. Medicine Ball Rotations

• Stand with a slight bend in your knees, feet about hip width apart, and your hips and shoulders facing forward, back is straight
• Hold the medicine ball in front of you with a little bend in your elbows
• Rotate your body with the medicine ball in your hands, looking straight ahead as you rotate side to side
• Start slowly and increase your speed when you are comfortable with the movement
• Start with 10 to 15 reps, building up as you get stronger

2. The Plank

• Start by lying face down on your exercise mat
• Place your elbows and forearms underneath your chest
• Prop yourself up to form a bridge using your toes and forearms
• Maintain a flat back and do not allow your hips to sag towards the ground, you want your body to be like a flat line from your shoulders to your feet
• Hold this position as you focus on tightening your abs, holding until you can no longer maintain a flat bridge. For beginners, start with 10 seconds and slowly build up to a 1 minute challenge!

* I recommend doing the plank in front of a mirror so that you can watch your form to make sure your body is in proper alignment.

3. Stability Ball Back Extension

• Place the ball under your hips and lower torso, knees slightly bent, and your feet planted against a wall for added stability
• With hands behind your head or across your shoulders, slowly lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Make sure your body is in alignment (i.e., head, neck, shoulders and back are in a straight line), your abs are pulled in and do not hyper extend your back
• Slowly lower your chest back down to the ball and repeat the movement again

Take this core challenge, and you'll be sure to reap the benefits!

Excited to be with ExerciseTV!

I hope you all had wonderful Thanksgivings shared with family and friends, and that you allowed yourself to enjoy some delicious holiday treats in moderation if course ;-)

This Thanksgiving, I am especially grateful for my loving family, supportive friends, inspiring clients, and for some very exciting news I want to share!!!

It has always been a dream of mine to combine my love for writing with my passion for exercise and healthy living. And, I am so grateful for an amazing opportunity to do so with ExerciseTV as a contributing writer for the lifestyle section on their website, http://exercisetv.tv/ .

As a new addition to the ExerciseTV website, I look forward to sharing my knowledge, personal training expertise, and empowering others to achieve the fit body they desire and balanced lifestyle they deserve for good.

For some great tips on how to get your health and fitness back on track Post-Thanksgiving, please check out my first post with ExerciseTV http://exercisetv.tv/lifestyle/ !

Happy Thanksgiving - Eat Well, Exercise, and Enjoy!

Thanksgiving has arrived, and this Turkey day my wish for you all is - eat well, exercise, and most of all enjoy!!!

Here are some healthy tips to keep you feeling good, "not gorged," and grateful for this special time with your family and friends:

1. Get moving Thanksgiving morning - start your Turkey day off with a workout because you will feel great knowing you took care of your body and fitness before the big feast


2. Eat breakfast - even though you will be having a big meal later in the day, you'll want to eat a healthy breakfast to get your metabolism rolling and to keep your appetite under control (think something with whole grains, fiber, protein, and a little healthy fat to keep you feeling satiated)


3. Snack throughout the day - although Thanksgiving may be a big eating day, you still need to fuel yourself on supportive snacks or "mini-meals" every 2-3 hours to keep your metabolism up and to make sure that you are not too hungry when dinner time arrives


4. Allow yourself small portions of your favorite foods - Thanksgiving only comes around one time of year, so give yourself permission to indulge in small servings of the foods that you truly love, but remember you can have leftovers for days - so no need to overdue it in one seating


5. Follow your feast with a family walk- weather permitting, how about initiating a family stroll after your amazing Thanksgiving dinner? By getting your blood flowing, you will feel a lot better than falling into a food-induced comma!

Follow these Thanksgiving Day Tips to ensure that you do not starve yourself or set yourself up to overindulge, and instead have a wonderful experience with your family and friends - which will leave you feeling great about yourself the next day too! Happy Thanksgiving!!!

"See your situation as an opportunity, not an obstacle"

"See your situation as an opportunity, not an obstacle"

I love this quote and see it as an empowering reminder that we always have choices on how to view and deal with any situation in our lives.

We have all experienced minor and even major setbacks at some point - but I believe these occurrences are less of a "problem" or the "obstacle" than how we choose to cope with them.
It is only when we linger and dwell on these moments that may not have gone our way that we can really get stuck - especially when it comes to our health and fitness.

So many times I have heard clients, friends, and even family beat themselves up for "cheating" on their diets or for "missing a day at the gym" - they then allow these isolated situations to spiral into more days off from exercising and more self-sabotage with their eating.

If any of this sounds familiar to you, I encourage you to see your "time off from the gym" or "cheat day" not as a mistake or obstacle, but as an opportunity to learn more about yourself. By
helping yourself identify what's at the root of your behavior, you can then use your insight to armor yourself with new ways to deal with the situation that fit into your lifestyle.

For instance, if you stopped going to the gym because were you getting up too early, were bored with your routine, or perhaps setting unrealistic goals -then you can uncover better ways to make regular exercise work for your life.

If you were getting up too early - try breaking up your workout into smaller ones throughout the day - instead of getting up a half hour early to go for that walk or run, try doing 10 minutes of jump roping in the morning, a quick power walk at lunch, and another walk with the dog after dinner. You can still reap the benefits of cardio when it's split up with out wrecking your sleep. If you are bored with your routine, try taking a new class like spinning or working out with a friend a couple of times a week to break up the monotony. And, if your goals were too demanding, such as a going to the gym 7 days a week - try cutting back to 3 or 4 and slowly adding more so that you do not burn out, over-train, and swear off of the gym forever!!!

As far as eating goes, we all have many triggers that can drive us to overindulging and making less supportive choices. I find a food journal can help identify what is at the bottom of your eating and to help guide you back to making choices that are more supportive. While much of our eating can be emotionally driven, much of it can also be mindless....out of boredom for example, or simply just because it was there. So take your moment of divergence as a way to figure out what your eating is telling you, so that you can get back on track to eating the foods that nourish your body, mind, and soul - and always remember the key to a balanced diet is everything in moderation.

Some Quick Holiday Fit Tips!

The holidays are rapidly approaching!!! With Halloween behind us, Thanksgiving, Hanukkah, and Christmas are all along the way!!! Yes, we are entering that fun, festive time of year filled with many great traditions, and of course many involving lots of our favorite holiday foods!!!
While we all love the holiday season, it can get kind of stressful… between traveling, lots of time with the family, parties, shopping…it is definitely easy to get overwhelmed!!! And, the holidays can also generate stress as so much of our time is spent centered around food!!!
That being said, I would like to leave you with a few tips to help ease your bodies and minds this holiday season:

1. The holidays only come once a year, so treasure this time with your family, friends and loved ones because they are greater than any gift you will receive.
2. Remember “everything in moderation” not “deprivation.” Allow yourself to enjoy some of the delicious foods you love, especially those that are only served during the holiday season. Go ahead and have that slice of pumpkin pie and some of your mother’s sweet potato casserole because these treats are less likely to be around the rest of the year. So indulge every now and then this season because you only live once, and being perfect all the time is not only unbalanced but it is unhealthy and unfulfilling.
3. Never go to a party starving. Listen to your body and honor your hunger by having a snack every couple of hours on protein filled choices like almonds, yogurt, or apples with natural peanut butter to keep your energy up and your blood sugar steady. You will also be much less likely to binge at the buffet table and lose all control if you take care of your body and give it the fuel it needs throughout the day.
4. Commit to your weekly workouts as they will keep you healthy, ease your stress, and help you maintain your waistline this holiday season. If you can’t make it to the gym, take an extra long walk with the dog or do a body-weight circuit at home. Try Alternating strength exercises like push ups, squats, triceps dips, lunges, and planks with blasts of cardio -jumping jacks, mountain climbers and running in place for 20 to 30 minutes.
5. Don’t let “all or nothing” thinking allow your eating to spiral out of control. Even if you ate one too many slices of pie at the office holiday party, it does not mean that the whole season is ruined so you may as well overindulge…
   Remember nobody is perfect, and one or two extra pieces of pie will not lead to you gaining ten pounds. However, if you decide to throw all self control out of the window because of one or two nights of overindulging – well that can lead to guilty overeating and unwanted pounds that you and your body don’t deserve.

Hope these quick holiday fit tips help you enjoy this special time of year with ease, comfort and lots and lots of joy!!!

Exercise Your Right to Vote!

Today is a really special day - election day has finally arrived and I am asking you to perform the most important exercise there is today in this country - Please Exercise Your Right to Vote!!!

We are so blessed to live in this country which allows us the opportunity to vote for the candidate of our choice in safety and comfort - a right that is so precious and powerful - it is what keeps our democracy alive and what truly makes America free.

Just as we cannot complain about our bodies if we do not choose to fuel them with healthy foods and engage in regular exercise - as Americans we cannot complain about the situation in this country if we do not get off our "booty"and exercise our right to be heard in this election.

So whatever your choice is - just go out there and do it! This election will have a powerful impact on your life. Voting is by far the most important exercise you can perform today for yourself and this country!!!

Enjoy This Healthy Halloween Treat!

When it comes to Halloween, I am such a kid at heart!!! I may be 28, but I still get such a rush during the month of October - from decorating my house with goofy Halloween flare, picking out a costume for my little pug…oh and one for me too… and last but not least, indulging in one of my all time favorite foods – PUMPKIN!
Although pumpkin pie may be the first food that comes to mind, there are so many delicious and nutritious recipes you can make with pumpkin, and did you know pumpkin is a healthy food! Pumpkin itself is low in calories and fat, filled with great antioxidants like beta-carotene, and even contains a lot of other important nutrients such as iron, zinc, and fiber. Pumpkin seeds are really healthy too - high in essential amino acids and zinc.
For a guilt-free Halloween treat, try this yummy pumpkin pudding recipe below that is so easy you’ll be hooked this fall season for sure and perhaps year round!

Ingredients:
1 15-16 ounce canned pumpkin
2 cups of plain soy milk
1 box of instant (no cook) vanilla or french vanilla pudding, serving size 6
1 ½ teaspoons cinnamon
¼ teaspoon of nutmeg
¼ teaspoon of ginger

Preparation:
In a medium bowl, whisk together the pumpkin, spices and half of the milk. While whisking, add the pudding mix and the rest of the milk. Whisk well to fully combine. The pudding will begin to thicken a little over time. Add more milk or spices for the consistency and flavor if you desire. This recipe makes 8 ½ cup servings.

Enjoy and Happy Halloween!

Food Journal to Get and Keep Your Eating on Track

Food journaling is a great tool to help you get and keep your eating on a healthy, supportive track. Keeping a food journal can help you discover your eating patterns, increase self-awareness and understanding of your choices, all which can lead to you treating yourself and your body better.
Too often we overeat or make less supportive choices simply because we are focusing on other things…other than what we are eating. Maybe we are in a rush, have the TV on, or are just mindlessly munching on the bread basket at dinner…well just because it is there…
We also eat for emotional reasons at times - out of happiness, sadness, boredom, anger, loneliness, frustration etc... Who at one time or another hasn’t grabbed for their favorite “comfort food” at the end of a rough day or gone out for dessert to celebrate a special occasion etc... If we only ate because we were truly hungry, very few of us would have weight concerns.
Keeping a food journal with an accurate track of when, where, how much, and how you felt when you did eat encourages you to focus and think about what you are doing and why. And, the more mindful you are, the better you are likely to eat and treat your body.
For emotional eating, a food journal helps you examine the connection between what you eat and how you feel. You can use a food journal to look at the circumstances and feelings that trigger you to overeat. Once you are able to identify the causes you can begin doing something different to deal with them. For instance, going for a walk, calling a friend, or reading a magazine are healthy coping tools to replace the temporary substitute of food.
A food journal also helps you make sure you are eating a well-balanced diet, raising awareness of which foods you need to add or reduce in your diet, as well as drawing your attention to how certain foods make you feel physically. For instance, I discovered that every time I drank soda, my stomach felt bloated and uncomfortable, so I have replaced it with water, tea or coffee and have not looked back since because these choices do not make my body feel icky.
Keeping a food journal can also help you learn to eat proper portion sizes. For instance, your morning cereal habit could actually be sabotaging your diet if your daily serving size (filling your favorite bowl to the top) is really 2 or 3 times the amount of the serving size found on the nutritional label. Once you become aware of how much you are really serving yourself, you can begin modifying where there needs to be change.
Last but not least, keeping a food journal reinforces your desire and commitment to achieve and maintain a healthy weight, body, and lifestyle that you deserve.

Stop and appreciate all your body does for you

We are all guilty of being too harsh and critical of our bodies at times - myself included. And, it is during these times when we are so caught up in being hard on ourselves that we somehow forget what a blessing and amazing gift the human body is.
When you think about it, our bodies really are such miracles at work every moment of the day - allowing us to breathe, walk, jog, jump, run, taste, see, hear, feel and experience love, joy, happiness, laughter, affection etc…
One way I find helpful to snap myself out of these moments of self criticism and doubt is by taking a step back to appreciate all of the gifts my body allows me to experience every day.
For instance, this morning my strong body carried me through a rigorous, rewarding workout and then allowed me the pleasure of sharing breakfast with my husband – to be able to laugh with him and enjoy his presence while sipping a delicious cup of hot coffee – this moment is priceless.
And, your body like mine allows you to experience so many small and great pleasures all of the time. So, when you find yourself being cruel and unappreciative towards your body – give yourself and your body a break.
Stop worrying and obsessing about all of the things your body “isn’t” and start remembering all the greatness that your body is and all of the miracles it performs each and every day.

Snack Smart to Fuel You and Your Day!

A good friend of mine recently came to me for some advice on whether she should incorporate snacks into her day to keep her energy level up, and to combat feeling weak and lethargic from waiting too long to eat in between meals. She also wanted to know some suggestions for healthy snacks. As I shared with my friend and emphasize with clients: healthy snacking is super important and there are lots of supportive choices to keep your energy level high that are quick and easy!

Eating snacks between meals keeps our blood sugar steady throughout the day, our energy level up, and helps us from overindulging later because we’re so hungry that when we finally do sit down to eat our eyes are bigger than the table – which can lead to not only overeating but eating unsupportive foods too!

While I am a firm believer in snacks, I am not just promoting snacking on anything that crosses your path… We need to be mindful of what we snack on as well as how much. The portion size we choose and the ingredients are important to assure we are giving our body the right kind of fuel to keep energy up while not adding excessive calories to our diet which can hurt our waistline.

To keep energy levels up — and to avoid weight gain — look for foods that contain complex carbohydrates like whole-grain breads and cereals and then combine them with protein-rich snacks like peanut butter, low-fat yogurt, or cheese. Stay away from foods with lots of simple carbohydrates (sugars) like candy bars or soda which provide empty calories with a temporary boost that will ultimately lead to an energy crash.

Here are some snack suggestions that I find healthy and delicious, not too calorically dense, and serve their purpose – to provide supportive fuel for the body:

• Sliced apples or carrots with a tablespoon of natural peanut butter (natural is a better choice because it is lower in sugar and contains no hydrogenated oils - I like Smuckers and Naturally More)
• Almonds (Blue Diamond makes deliciously flavored almonds that are low in sugar- Vanilla Bean and Cinnamon Sugar are my favorites!)
• 1 package of instant oatmeal (try plain and flavoring it yourself with some fruit, honey or cinnamon)
• Low fat yogurt (try low fat or nonfat plain Greek yogurt – it’s lower in sugar and you can flavor it with honey or fruit) I also like Dannon All Natural which is higher in sugar, but sweetened with real fruit)
• Low fat cheese with some whole wheat crackers
• Nature Valley Granola Bars (I eat these occasionally because they're convenient- a little high in sugar but made with all natural ingredients and have a nice amount of protein)
• Trail Mix ( Planters makes a good packaged mix or try making your own)
• A cup of soy or skim milk, and if you're a coffee drinker...try a nonfat or soy latte for a mid-morning or afternoon energy boost

As with anything, moderation is the key to snacking smart. Those who eat regular meals and healthy snacks are less likely to overeat and gain weight than those who skip meals or go longer periods of time without eating -then to only binge on unhealthy food later. So snack smart to fuel your body and mind for a great day :-)

Refresh Your Goals This Fall!

As we enter the second week of October, there are signs all around us that fall has arrived. Depending on where you live the leaves have started changing colors, kids are settling into the new school year, the temperature has begun cooling off…even here in South Florida… well at least at night anyway:-) And for those of us observing Jewish holidays, this past week of fall marked the Jewish New Year, Rosh Hashanah - a time of celebration, reflection, and awakening to life. As my rabbi pointed out, Rosh Hashanah is really a time to look at and reassess how you’ve been living the past year. While you may not observe Rosh Hashanah, fall can still be a great time to examine the quality of your life, and to refresh your steps towards living your best.

Why wait until January 1st rolls around again to start making supportive lifestyle changes? There really is no better time to start working on your goals and to live better than the present moment. Maybe you want to have more energy, to exercise more, to eat healthier or start practicing yoga but somewhere along the lines have gotten off track from making these changes part of your life… Whatever your goals are and whatever kind of life you want to live - you must ask yourself – what choices am I making now to help support this?

To move forward towards any goal, we must focus on the choices we make today to help get us there. Don’t worry about yesterday’s mistakes or beat yourself up for what you have or haven’t done, and worry about what you need to do tomorrow for that matter. I encourage you right now to just focus on one choice at a time, on what you can do today that will get you closer to living the life you deserve and towards meeting your goals.

Maybe you want to be more active - so start by taking an extra walk this evening. Maybe you want to eat healthier - so be a little more conscious and mindful of what you put into your mouth at dinner - try going to bed tonight a little earlier if sleep is what you are craving to lead a more energetic life. Whatever your goals are, just remember the best way to achieve them is to reclaim your power one step at a time and awaken to today!

In a world where there are so many things out of our control - like the economy, war, diseases etc...remind yourself this fall to embrace those choices that are under your jurisdiction. And, how you choose to treat your body is truly up to you. Wouldn’t you rather start feeling your best now instead of putting you and your life off until January 1st!

Dining Out and Doing it Healthy

Dining out is a pleasure that we all enjoy - whether it’s for a special occasion or just a midweek treat to break away from routine and the kitchen. While dining out is lots of fun, it can be a source of concern for those of us who are health conscious eaters and watching our waistlines.
Despite all of the dining out temptations and challenges, believe me, you can still eat out and eat healthy too! Below are some healthy eating tips that help me, my family, and clients to eat smart when dining out:

• Do start your meal with a salad - this helps control your hunger, packs in lots of healthy veggies, and assists you in feeling satisfied sooner into the meal.
• Do ask for salad dressing to be served on the side and Do use in moderation.
• Don’t be shy and Do ask your server about food preparation. Ask that food be steamed, grilled, baked, broiled or poached instead of fried or sautéed. These cooking techniques use less fat and are generally lower in calories.
• Do order water, unsweetened tea, or coffee with your meal. These contain less sugar and are lower in calories than soda or juices.
• If you do order an appetizer or dessert, do share with a friend. Half the dessert/appetizer means half the calories.
• Do choose entrees that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
• Do control your portions by trying one of these strategies to prevent overeating:

1. Order an appetizer or side dish instead of an entrée
2. Share a main dish with a friend
3. When your food is delivered, set aside or pack half of it to go immediately.
4. Don't join the “clean your plate club” – when you have eaten enough, leave the rest or take home a “doggy bag.” Remember it’s just food, and you can always have more later.

• Do be mindful of side dishes - order a baked potato or steamed vegetables. If these choices are not listed on the menu, do ask your server if substitutions are possible.
• Choose foods made with whole grains - like wheat bread, brown rice, and whole wheat pasta.

*Last but not least - Please Do Remember to Have Fun When You Dine Out and Don't Deprive Yourself of the Foods You Truly Love. All foods in moderation can fit into a well-balanced diet!*

Push through Plateaus and Beat Workout Boredom!

Do you feel stuck in a rut with your workouts ? Are you bored to tears with your current routine? Do you feel like you’ve hit a plateau….that you’ve stopped seeing results from your training???
If any of those questions hit home, then you, your body, and your workouts are in desperate need of some variety and a change of pace!!! One of the best ways to push through plateaus and to keep your workouts fresh is to simply switch things up.
What I mean by that is - start manipulating a couple of different variables in your program – such as the number of sets, repetitions, and the tempo (the speed of your repetitions) and you will not only revive your routine, but you will also revitalize your muscles by giving them much needed, new challenges which they will have to grow and adapt to.
For example: to keep your biceps “guessing” when performing a traditional set of biceps curls with free weights - try changing your typical 2 to 3 sets with 8 to 12 repetitions to 2 sets with 12 to 15 repetitions using a lighter weight one day a week and curling the weight on a count of 2 seconds and releasing the weight a count of 4 seconds. On your next workout, try completing 3 sets of biceps curls, but this time with 6 to 8 reps each set and with heavier weight. To further “trick your muscles” play with the tempo again by curling on a count of 1 and releasing the contraction for a count of 4 seconds this time. That is just one example, and by using your own creativity with sets, repetitions and tempo your workout options are endless!!!
To further “shock your system” and stir up your workouts so to speak, try switching the exercises you typically do for a particular muscle group. For instance, if you are used to doing a bench press to work your chest, switch to flat pushups on one strength training session during the week, then on your next session try doing chest flys with free weights or a military press while sitting on a stability ball.
By introducing new exercises, different sets, repetitions and tempos into your routine you will break workout boredom, and conquer plateaus in no time!!!

Power to the Protein!!!

Protein does many great things for our bodies – from keeping us feeling full and satiated for longer periods of time to acting as the building block of our muscle tissue.
As for the question - how much protein do we need to eat? The Recommended Daily Allowance (RDA) of protein according to U.S. government standards is 0.8 gram per kilogram (2.2 pounds) of ideal body weight for the adult. This protein RDA is said to meet 97.5% of the population's needs.
So, protein is definitely your friend and should be a part of your daily meals and snacks. As you know, there are many “designer” protein products out there from shakes -to powders -to bars etc… But, just as we pick and choose our friends, we also want to be selective with the sources of protein we allow into our lives. I prefer to stick to quality sources that are found naturally in the foods I eat as opposed to being “manufactured” and "packaged" into protein bars, supplements etc...
Here’s a list of my favorite protein picks that you may want to include in your meals too:

• Skinless poultry
• Fish
• Lean meats
• Shellfish (shrimp, scallops, crab etc…)
• Legumes (black beans, kidney beans, chick peas etc…)
• Egg whites and egg substitutes
• Eggs (According to the American Heart Association - one egg a day is acceptable for normal, healthy adults)
• Nuts (be mindful of your portions as they still are calorie dense)
• Low and nonfat dairy products
• Soy milk and tofu
  

Fasting - Friend or Foe?

One of the biggest health fads I hear buzzing around is the use of “fasting” or “cleansing” as a means to jump start weight loss, as a form of dieting, and as a way to “rid the body of toxins.” With high profile celebrities engaging in such trends, it is easy to get confused and misinformed on how to approach healthy weight loss and diet. And while the decision of your health is ultimately up to you, I would like to share how the concepts of “fasting” and “cleansing” may do more harm than good to your waistline and your health.

• While fasting/cleansing may help you lose weight initially- as your body is forced to use stored energy (body fat) to get the fuel it needs for you to live and function – in the long term, you are really setting yourself up for only temporary weight loss and failure.
• When we drastically restrict the amount of food we take in, by either fasting or engaging in a very low calorie diet like a “juice cleanse,” we actually slow our own metabolism down as the body fights to conserve and hold onto energy (body fat and calories) in order to help fuel us. Since our metabolism is what helps us burn energy (calories), we definitely don’t want to slow it down!!!
• So, after you fast or cleanse you are more likely to gain back the weight you lost and possibly even put on more weight when eating the same calories you did before the fast because you will have slowed your metabolism down during this highly restrictive process.
• Additionally, you are really setting yourself up to binge after you’ve stopped fasting or cleansing as such intense caloric restriction often leaves you and your appetite feeling extremely deprived. The sight and cravings for all those off limits foods may be too hard to resist after such restraint.
• As if the above reasons are not enough to caution you from avoiding this type of diet trap, the notion that fasting can detoxify the body is nothing more than a myth!!! While some fasting diets claim they can cleanse the body of “toxins and impurities,” there is no evidence that fasting detoxifies your body, or that your body even needs to be detoxified. Our bodies are naturally designed to remove toxins through the skin (sweating), liver, colon, and kidneys sans cleanse/fast.
• Lastly, this type of diet is just not realistic and it flat out fails to teach you the key to long term weight loss success and maintenance, which is learning how to make and implement permanent lifestyle changes.

Therefore, I believe that you have so much more to lose than weight by engaging in a diet fast or cleanse. So, before you jump onto the next cleanse or fasting fad, please keep in mind the only thing that you will lose for sure is - a variety of vitamins, minerals, and other nutrients from food you need to stay healthy, along with some power and speed that your metabolism really needs for healthy weight loss.
And, after all of this information, if you still decide to go on any type of new diet, particularly one that involves fasting or cleansing, please talk to your physician to find out whether it's safe and appropriate for you.

Crunched for time? Give Circuit Training a try!

Both cardio and strength training are key components for your health, fitness, and wellness. Cardio helps keep your heart healthy and burns lots of calories, while strength training protects your bones and helps you build lean muscle tissue, which in turn increases your metabolism. However, fitting both into your schedule can be quite a challenge. Circuit training comes in handy for those crunched for time, combining both cardio and strength exercises into one great calorie blasting, muscle building workout.
To create a circuit training workout, select different strength training exercises that work your major muscle groups - think chest, back, legs, abdominals, shoulders, biceps, triceps inserting various cardio i.e...jumping rope, jumping jacks, running in place in between each strength exercise. Try starting off with 30 seconds of each cardio and strength exercise or "station," completing 1 circuit. If that feels easy, try completing your circuit 2 to 3 more times working up to 30 minutes. Check this sample circuit workout below or create your own:

Warm up: Jump rope (with our with out a rope) 3 to 5 minutes

1. Body Weight Squats
2. Jumping Jacks
3. Alternating Lunges
4. Run/Jog in place
5. Push ups
6. Jump rope
7. Triceps Dips
8. Jump side to side
9. Plank
10. Mountain Climbers

Try This Killer Leg Exercise!!!

Stability Ball Wall Squats are a great leg exercise that work your glutes, quads, and hamstrings as well as your core muscles while supporting your back. They are also a great exercise that you can do at home or at the gym. All you need is a stability ball and some light free weights (which are optional) to get started!!!

1. Stability Ball Wall Squats:

Step 1: Place the ball between your lower back and the wall. Place your feet shoulder-width apart, and make sure your weight is in your heels, while toes are pointed forward. Press your back into the ball for support.

Step 2: Begin to lower into a squat as if you are going to sit in a chair, keep your core muscles tight and continue to press your back into the ball. Come down to a ninety-degree angle at the knee joint.

Step 3: With your back pressed into the ball, extend your knees and return to starting position.

*To create a greater challenge -try adding light free weights to each hand, and rest weights down by your sides or on top of your thighs as you perform this exercise. For an even greater challenge - try adding a biceps curl as you lower into a squat to get more muscles involved and burn more calories during this exercise!!!*

Bringing Breakfast Back!

One of the most common questions I hear as a fitness professional is "what's the deal with breakfast?" and "why is breakfast so important anyway?" In my opinion, there is only one drawback to breakfast - it usually occurs too early in the morning ;-) Besides having to take place in the early hours of the day, breakfast brings many benefits and is worth your time!!!

Breakfast literally "breaks" our "fast" after a night of sleep, replenishing our energy stores and providing us with essential nutrients we need to start our day. While a common weight loss myth is to skip meals such as breakfast, research suggests that eating breakfast actually assists in weight loss and maintenance, as well as helping to reduce total daily caloric intake. Studies have shown additional benefits to eating breakfast are improved strength and endurance in the late morning.

Here are some quick Breakfast Tips from the USDA's Human Nutrition Information Service to help get your day and breakfast off to a great, healthy start:

• No time? Build a breakfast around foods that are ready to eat or take little preparation time: fresh fruits, milk, yogurt, cheese, cottage cheese, ready-to-eat cold cereals and instant breakfast mixes.
• On the go... Try celery stuffed with peanut butter or a meat or cheese spread, dried fruits or vegetable juices.
• Spice up cereals...Top cereals with fruit or stir chopped nuts such as peanuts, pecans and walnuts into cooked cereal.
• Not hungry yet? Drink juice. Something is better than nothing. Have some wheat bread or crackers later in the morning, then drink some milk and eat some cheese, an egg or peanut butter.
• Don't skip if you're on a diet. There's no evidence that skipping meals will help you lose weight. In fact, studies show that most people who skip breakfast tend to eat more later in the day. Some even select more calorically-dense foods than those who eat breakfast.

Pass the Cereal Box Please;-) Tips On How to Buy a Healthy Cereal that Still Tastes Great TOO!!!

Cereal is one of my favorite foods and maybe yours too:-) And, while cereal often gets a bad reputation...there are plenty of yummy ones out there that are worthy of our attention and our taste buds for that matter!!!
The key is knowing what to look for when it comes to choosing a cereal because there is no shortage of selections promising a multitude of health benefits on almost every grocery store aisle in America.
So, how do you pick a "healthy cereal" when practically all of them are promising us something??? Check out these quick tips that I use to make a healthy cereal selection and would love to pass on to you:

• Watch for Whole Grains: Recent research suggests that those who eat whole grains may be at a lower risk of diabetes, heart disease, and weight gain - so make sure whole grains are in the first 3 ingredients of your cereal selection.
• Be Smart about the Sugar: Check the ingredients to see where sugar falls on the list - the U.S. Government's Dietary Reference Intakes recommend that added sugars not exceed 25% of total calories - so look for a cereal that gets 25% or less of its calories from sugar, and if the cereal contains dried fruit this can be slightly higher as dried fruits do add nutrition to your cereal. You can figure out the percentage of calories that come from sugar in your cereal by using the following formula from WebMD:

"Multiply the grams of sugar per serving by 4 (there are 4 calories per gram of sugar).
Divide this number (calories from sugar) by the total number of calories per serving.
Multiply this number by 100 to get the percentage of calories from sugar."

• Stay Full with Fiber: Cereals containing bran pack more fiber per serving so they keep you feeling full for longer periods of time, and recent research suggests adding bran to your diet and increasing your intake of fiber can help keep the pounds off too:-) So, try to aim for at least 5 grams of fiber per serving from your cereal of choice.

Ok, I hope these quick tips help you make sense of the cereal chaos and bring a healthy bowl your way:-)

Take your workout on the road - Travel Friendly Fit Tips

Summer is the season for road trips, weekend get aways, and if your lucky an even longer vacation. While not every hotel has a gym, why should you sacrafice all of the hard work you have put into your fitness while you are away!!!

Take your workout on the road with these travel friendly suggestions -

• slip an exercise resistance band into your suitcase -do this and you can work practially every big muscle group with one of these bad boys - think upright rows, pushups, military presses, triceps overhead presses, lat raises, then add some body weight squats, lunges and a plank to get even more muscle groups involved. Do 2 to 3 sets of these with 8 to 12 reps each and your good to go with strength training
• Take advantage of the outdoors - walk, jog or both at the beach, hike if you are in the mountains, swim if you have access to a pool or lake
• Most importantly have fun and enjoy!!!

Hi Everyone - Welcome to my first Blog!

Hi Everyone-

I am so excited to start my blog with you!!! It is my promise to share with you fun, functional fitness and lifestyle tips you can easily remember and use to help you live and feel your best!!! That being said, here is your fit tip of the week:

Small Steps Lead to Great Changes

Whenever we want to make a lifestyle change, sometimes we have the tendency to dive in head first with an "all or nothing approach" - for example, we want to start exercising more so we vow to go to the gym everyday, and after two weeks...what happens... we simply burn out!!! Think about how packed the gym is right after New Years...and then just a few weeks later....where did everyone go??? So, this week keep in mind Rome wasn't built in a day - make a committment to yourself to ease into any lifestyle change you want to make. By starting slowly, you won't set yourself up for failure due to unrealistic expectations, mental, and or physical burn out. If you want to work out more, start by scheduling 3 workouts into your calendar this week. Exercising 3 times this week is a whole lot easier to committ to than 7!!! By taking small steps this week, you will set yourself up for greater success three weeks, three months, and even 3 years from now by giving yourself and your body time to adjust and integrate new, healthier behaviors. So, remember - start slowly and you will surely win your race!!!