Pre-turkey day workout advice

The countdown to Turkey Day is on!  Remember as we talked about in boot camp--Thanksgiving is just ONE day.  Enjoy yourself.  Enjoy the festivities with your friends and family.  Eat some of the traditional Thanksgiving foods and don't feel guilty about it.  It's just ONE day.

Before I give you your boot camp homework, here are some healthy ideas for the Thanksgiving holiday:

• Make sure you don't starve yourself before your meal (more likely you'll overeat at dinner)

• Make a conscious effort to eat well in the days leading up to Thanksgiving (lean protein, LOTS of produce, and small amounts of healthy fats like almonds and other nuts)

• Plan (NOW!) for great workouts the day before and after Thanksgiving--and even on Thankgiving Day if you can.  Grab friends and family and make it a social time.

• When at your Thanksgiving meal, drink water before your meal. At the meal, eat what you want, but take smaller portions.  Drink water with your meal and take frequent sips.

• If you drink alcohol, have a glass of water in between each alcoholic beverage and limit yourself to two alcoholic drinks.

We're off from boot camp the week of Thanksgiving, but if you make  an effort to exercise well, make good choices and have just a little restraint with portion sizes, you really can enjoy wonderful food, good times and treats you wouldn't eat every day---and not have to pay dearly at the scale.

I wish you and your loved ones a very Happy Thanksgiving!

------------------------------

Now, on to the homework!

This workout is for Almaden boot campers and Los Gatos boot campers. For my ladies at the "Fit and Fabulous" FitCamp in Willow Glen, you've got your homework for the whole week on your handout!

I've got a very simple workout for you.  You can perform it by running, walking, or swimming, or on any exercise machine at the gym.  

Keep in mind that the cardio interval bursts are to be HARD.  If you're talking and carrying on while you're doing your cardio interval burst---you're not working hard enough!  Talking and carrying on is best done during warm up or cool down :-).

0:00- 5:00 minutes:  Warm up by walking or doing our "active warm up" from boot camp.

5:00-8:00 minutes: Pick up the pace to a "7" on our scale of 1-10

8:00-8:30: Go HARD for just 30 seconds! (about a "9" on our scale)

8:30-9:00:  Drop down to "moderate" exertion (about a "7")

Repeat this pattern of 30 seconds HARD, 30 seconds MODERATE for 5-9 more rounds, depending on your fitness level.

Cool down by walking around for about 3-5 minutes and finish with a great stretch!

Don't forget my FREE Customer Appreciation workout on Saturday, November 29th! If you've already RSVP'd you'll hear from me soon via email with details.  If you don't know what I'm talking about, email me (becky@lifesportfitness.net) and I'll fill you in!

Free fitness information!

Exciting news!  I've been asked to participate in the world's largest fitness promotion called "The 12 Days of Fitness". It's a great FREE giveaway of tons of fitness information, videos and audios by nearly 250 of the top fitness pros around (yours truly included!).  

It's organized by Dax Moy, a prominent fitness professional in London.  He asked me to join the promotion this year and create a special report for one of my specialty markets--boomer women.  Now, some of you reading this aren't boomer women, I know--but there is SO much information coming in this promotion--you've GOT to read on.......

There will be information all ALL things fitness:  

-Weight loss workouts

-Athletic conditioning workouts

-Core conditioning workouts

-Back care workouts

-Nutrition reports

-Meal planning programs

And it's all FREE!

All you have to do is go to: www.12daysoffitness.com and sign up to get your hands on this stuff.  The promotion begins December 10th and runs through December 22nd.  

During these dates, you'll receive ONE email a day from Dax with a list of free items for the day.  You can download whatever interests you!

My report will feature weight loss tips for women over 45, bone building exercises and postural exercises.  

I know a few of the other fitness pros selected for this promotion--and they're TOP NOTCH.  

You really owe it to yourself to get on this list and grab some free fitness info.

What a way to start 2009!

High intensity exercise burns serious calories!

I've got a quick, but intense homework assignment for participants in my evening Los Gatos boot camp and my early morning Almaden boot camp.  Make sure you warm up (take a 5 minute walk) before starting this workout!

The 60-25 workout

Jumping jacks- 60 seconds

Walking lunges- 25 out , 25 back

Spiderman push ups- 60 seconds (or to failure)

Ab crunches- 25 reps

Squats (squat jumps for advanced campers)- 60 seconds

High knee run- 25 reps (count "1" each time right leg comes up)

REST:  60 seconds

Repeat this sequence 2 times---or 3 times if you're feeling beastly!

Participants in my "Fit and Fabulous" Willow Glen camp:  Please do "workout B" on your handout this weekend, plus TWO cardio interval workouts before class on Tuesday.

Have an amazing weekend!

Committed to your success,

Becky

Take my workout, please

I had a tough cardio workout planned as your homework this week.  But, I did my own workout at the gym this morning and it was a pretty good one, so I decided to share it with you.  If you don't belong to a gym, I'll have a non-gym workout for you at the end of this post. 

First, a couple of housekeeping items:  

-Welcome to  campers Patty, Aubree, and Darling. They're the newest rookies at the Almaden boot camp.  And a big "welcome back" to Sylvie who was a camper at one of my Campbell boot camps and has returned to join the "Fit and Fabulous" group (also known as the Willow Glen bootcamp).

- A big THANK YOU to Aubree for referring Darling to the Almaden boot camp.  Aubree will enjoy a 20% discount off her camp fees in December as well as a one year subscription to an online meal planning program as a bonus for her referral.

-I've been trying out some new games and drills on the folks at the Los Gatos bootcamp.  Thanks for being open to new stuff, guys!  That PUMPkin workout was fun, wasn't it??!!

Now, on to this weekend's homework.  This is what I did at the gym today.  It took me less than 1 hour.  It's a great full body workout followed by an interval cardio session.  All exercises are done for 12 reps unless otherwise listed. Choose a weight that fatigues your muscles by the end of the set.

Assisted pull ups (I did 6 reps, as I'm really working on strength gains on this exercise)

Leg press (normally I do squats, but I did leg press today as I'm getting over a back injury)

Dumbbell chest press

Alternating lunges

Dumbbell squat-to-shoulder press

Dips

Squat w/biceps curl (using low pulley system)

Repeat this sequence 2-3 times

Cardio interval:  Pick any cardio machine and do 30 seconds of ALL-OUT HARD work, followed by 90 seconds of moderate work.  Complete 8-10 rounds.  

Cool down and stretch!

If you have no gym access, do this:

Push ups  

Walking lunges  (15 out and back)

Dips

Squats  (15)

Repeat for 4 rounds and then do the cardio interval workout listed above (walk, run or swim).

Make sure to plan time to get at least one great workout in this weekend.

See you in camp!

Becky

Want weight loss? Stop the excuses

We all have them:  "I have no time", "I work too much", "I can't get up early", "I don't know what to do", "my diet sucks" ....blah blah blah.  Well, a fitness colleague of mine is doing something really crazy with regard to banishing a lot of these excuses from our minds and our mouths.

 You've heard me speak of him before when he helped several thousand people lose weight as part of his free "Mid Year Resolutions" program last summer.  My friend Jeremy Nelms is at it again!  Read on to see what he's going to do and how you can benefit from it.........

Jeremy owns a personal training studio in Palm Beach Gardens, Florida, and he is moving into his studio for the next 60 days where he will sleep on an air mattress, work 12 hour days, sleep only 7 hours a night and prepare his meals from a very minimal make-shift kitchen there at his studio.  He'll work out only 45 minutes per day, up to six days a week and he'll log his weight loss progress over the 60 days.  He's doing it to show us all that a lot of the reasons we give for not reaching our fitness goals are really just excuses.  

So, what's in it for you?  Some free stuff, that's what!  He's going to give away a free 4-week fat loss workout program, AND a nutrition DVD just for visiting his blog!  He'll also be logging his food and exercise every day, so if you return to  his blog often over the next 60 days, you can learn just what he's doing (and eating) to lose weight successfully.

He moved into his studio last night and he just uploaded a video today (in his underwear, no less!) to kick off the program.  You've gotta see it to believe it!

Log on here:  www.NoExcusesFatLoss.com/blog

Jeremy called me a couple of weeks ago to run this idea by me and ask me if I thought he was crazy. Well,  yeah, I think he's kind of crazy, but it's a it's a GREAT idea!  Jeremy is just one of those cool guys who will go to GREAT lengths to get people motivated (even if he has to strip down to his undies to do it).  

So, head over to www.No.ExcusesFatLoss.com/blog and grab some great FREE workout and nutrition information for yourself.  

Now you've got TWO trainers on either end of the U.S. committed to your success!

Becky

Build strong legs--and burn some SERIOUS calories

I hope everyone is set for a great weekend!  We should have wonderful weather, so please make a point to get outside and enjoy a great "extra" workout before our next boot camp workout.  This weekend's homework workout will not only give you an excellent cardio workout, it is going to improve the strength of your legs.  

I've invited a few "visitors" to my blog post today.  They're considering joining up for the Almaden boot camp, the Los Gatos boot camp or the "Fit and Fabulous" FitCamp in Willow Glen.  Welcome to my blog!  This is where you'll find additional fitness facts and info, additional workouts, and a place for all lifeSport Fitness boot campers to "congregate".  Please scroll down and try the "homework" workout along with my current boot campers.  I hope to see you in a November camp!  We're a fun group of people--give us a try!

For folks in my Los Gatos boot camp, remember that we have our Freaky Fat Loss workout on Thursday, October 30th.  You must bring a 6-12 pound pumpkin (uncarved, please!) to class, as it will be your workout buddy for the entire class :-).  Don't miss this class!  There might even be some treats......................

For the "Fit and Fabulous" ladies at the Willow Glen boot camp, please make sure you have ordered your bands.  You'll need them on the first day of camp. If you haven't ordered them,  click here   and order a light, medium and heavy "economy tube".  You'll get your door straps for free with your purchase.

Finally, registration closes for all November boot camps on Thursday, October 30th.  If you have not already done so, click HERE to register.  

Oh, and don't forget my November referral bonus!  The camper referring the most friends to a November camp will not only get a 20% discount on December camp tuition, but also a FREE ONE YEAR subscription to an online meal planning and nutrition program!  Woo Hoo!

Okay, on to your weekend workout.  

After a 3-5 minute workout, please do the following:

Walk fast or run for 3 minutes

Perform walking lunges for 1 minute

Walk fast  or run for 3 minutes

Perform body weight squats for one minute (advanced folks, make 'em jump squats)

Walk fast or run for 3 minutes

Perform jumping jacks for 1 minute

Repeat this sequence two times for a 24 minute workout, or 3 times for a killer 36 minute workout.

Remember to stretch and re-hydrate after you cool down.

Committed to your success,

Becky

Want to lose weight? Do interval training!

Yes, my Los Gatos boot campers know the benefits of interval training:  More calories burned per session, an elevated metabolic rate for several hours after the workout, improved "fat burning" potential, and shorter workouts (yeah!).  With this in mind, I give you your weekend  homework.

As always, please make sure to do a good 5 minute (or more) warm up to prepare your body for the workout. You can do this workout at home, at the track or wherever you want. You'll need a jump rope (although you can  "fake" the jump rope portions by simply doing the 'Ali shuffle' in place).

Two minutes of jump rope

Jump squats (40 seconds on, 20 seconds recovery) Rookies:  Do regular squats

Two minutes of jump rope

FAST lateral shuffles  (40 seconds on, 20 seconds recovery)

Two minutes of jump rope

Walking lunges (40 seconds on, 20 seconds of recovery)

-30 second water break-

REPEAT

Repeat this cycle 3 times (2 times for rookies) for a killer 27 minute workout.

Please remember to cool down after this workout by walking around for about 5 minutes, and finishing up with a good stretch.  Don't forget to stretch your calves!

Leave a comment here to let me know how you did!

Congrats to one of our newest rookies, Dina, who has reported that she's already lost 3 lbs!  Way to go, Dina!

Have a fabulous weekend everyone!

Committed to your success,

Becky

Want weight loss? Sprint!

Rev your metabolism into overdrive with sprints and watch fat melt off your body!  It's a much more effective way to lose weight than dieting or long, slow cardio workouts.  Plus, your workout is over more quickly!

Folks in my Los Gatos bootcamp, please do this workout Friday, Saturday or Sunday.  

Find your nearest friendly track and do the following:

First, warm up by walking for 3-5 minutes

1. Sprint (or walk as fast as you can) for 100 yards

2.  Recover around the curve of the track

3.  Sprint (or walk as fast as you can) for 100 yards

4.  Recover around the curve

 5. Do two sets of 12 dips on the bleachers

6. Repeat steps 1-4

7. Do 2 sets of 12 push ups on the bleachers (hands on a step, feet on the walk way)

8.  Repeat steps 1-4

9,  Do 2 sets of 15 body weight squats 

10. Cool down by walking one full lap around the track

This workout should take you less than 20 minutes, but if you really go "all out" on the sprints, you'll incinerate a ton of calories, and boost your metabolism for awhile after the workout.

Although I think there's nothing inherently bad about long cardio workouts, they are,  well....long.  When you're short on time, interval sprints are ideal. If you're looking to lose fat, interval sprints need to be part of your program.

Los Gatos boot camp folks----let me know how your homework goes and leave me a comment here!!!  Maybe there will be a Prograde Craver in  your future!!

Committed to your success,

Becky

  

A few more weight loss secrets

We've talked about how to estimate how many calories you should aim to eat if you're trying to lose weight.  See my post on August 22nd if you  missed it.

Now, let's talk about how to use those calories. My suggestion:  spread them out through your waking hours.  This is beneficial for several reasons:

-You get to eat often :-)

-You don't get hungry

-Your metabolism stays a little elevated above resting level because you're digesting the food

-Your blood sugar stays stable so you feel better (as long as you make wise food choices)

Here's a sample breakdown of what a 1,700 calorie meal plan might be broken up:

Breakfast:  300 calories

Snack:  200 calories

Lunch:  500 calories

Snack:  150 calories

Dinner:  400 calories

Snack:  150 calories

Using the numbers you get in your own calculation, divide them up between 3 meals and 2-3  snacks.  Then plan what you'll eat and shop for it!

Notice I allotted  more calories to lunch? You could also transfer the higher calorie meal to breakfast, too. I'd like to see you eating more earlier in the day, and dialing the calories back a little toward the end of the day.  This won't work for everyone, but it's worth a shot if you can work your lifestyle around it.

When you're planning what you'll eat, try to get some lean protein, a fibrous veggie and good fats (from olive or walnut oil, nuts or seeds) at each meal or snack.

Now on to homework for folks at my Almaden and Campbell boot camps....

It's interval time again.  Choose your exercise (running, walking, swimming, or a cardio machine at your gym) and do the following:

3-5 minute warm up (at a level "5" on our perceived exertion scale of 1-10)

30 seconds HARD (at a level "8" or "9" on our scale)

30 seconds recovery (level "5" or "6" on our scale)

Continue for 12-20 minutes depending on your fitness level.  Newbies to camp, please don't over do it!

Cool down and stretch.

Committed to your success,

Becky

The Secret to Accelerated Fat Loss

Well, it's actually not a total secret if you're in one of my lifeSport Fitness boot camps. We do this all the time in our camps.

Another study has shown once again that high intensity interval training is THE method to incinerate calories, increase fat loss and improve your fitness.  The coolest part?  You do interval training workouts for less time than traditional, steady state exercise.  Very cool for those with busy lives!

Results from a  recent study by Professor Steve Boutcher from the University of New South Wales showed that women who alternated between bike sprints and moderate/slow pedaling for 20 minutes lost more weight than women who cycled for 40 minutes at a steady pace.  The high intensity group also improved their aerobic fitness faster and reduced their insulin sensitivity (great news for Type 2 diabetics!).

So, for this week's homework, we'll be doing the exact training protocol of Dr. Boutcher and his test subjects.  You don't need a stationary bike, though.  You can walk, jog, run, swim or hop on a cardio machine at your health club.  Grab your mp3 player, load in some fast music and let's get crankin'!

Warm up:  3-5 minutes

All out exercise:  8 seconds (yup, just 8 seconds!)

Recovery pace:  12 seconds

--Do as many rounds as you can, or up to 20 minutes--

Cool down 3-5 minutes

Stretch!

A note to newer exercisers:  Aim for just 5 minutes of intervals, and don't go "all out", just go faster.  For the remainder of your twenty minutes, work at a moderately paced effort.  It's important not to overdo it with high intensity exercise if you're a new exerciser.  Start with just a few intervals and build up.

We've had a week off of bootcamp.  How are your workouts coming along?  What are you doing for workouts?  Share your stuff here and motivate your fellow campers to get moving!

Committed to your success,

Becky

More on weight loss

A couple of posts ago, I shared with you a calculation to use to estimate how many calories you should eat in order to lose weight.  It's based on your current size and current activity level.If you haven't done your calculation, please do it now.  

Another important factor in weight loss is eating at regular intervals--about every 3-4 hours or so.  This is SO important!  It should look something like this:  Small meal, snack, small meal, snack, small meal, snack.  You can divide the calories that you came up with in your calculation between all these mini-meals.  

My snacks are usually 100-180 calories, and then I make up the bulk of my calories with the three small meals.  I don't count calories most of the time (although I do log into my FitDay account every now and then to see how my calories are adding up), as I've gotten pretty used to "eyeballing" portion sizes or weighing them on a food scale.  You'll figure out what works best for you.

So, if you're really serious about losing some body fat, this is an important thing to do:  spread your calories out over your waking hours.  This keeps your metabolism running a little higher (it takes calories to digest food), it keeps hunger from creeping up on you, it keeps your blood sugar levels steady (as long as you make appropriate food choices!), and it lets your body know that it will be fed at regular intervals (so it doesn't need to hold on for dear life to body fat as reserve fuel).

Give this a try and I'll be back in a few days with more exercise  homework and a few more weight loss tips.

Have a wonderful Labor Day weekend!

Committed to your success,

Becky

Lose some more body fat!

Get excited--I'm ahead of schedule with my boot camp homework this week :-).

 I have another another high intensity interval workout for you.  You'll definitely burn some serious calories with this one.  You can  scale it to your current fitness level. Newbies, take it easy and go for one round or two.  Folks who have been exercising for awhile--crank out 3 or 4 rounds. As always, please do a 3-5 minute warm up before you start any of my high intensity workouts.

This is homework for Almaden bootcamp participants, participants in both Campbell boot camps AND my in-home personal training clients.  I should have customers in Campbell, San Jose, Cupertino, Los Altos and Saratoga doing my workouts this week without me there (gee, I feel so powerful).  

 It's a little scary how I sometimes get rather excited about workouts, isn't it?  The reason:  combined with supportive nutrition, they make you look better and feel better.  When you look and feel better, life is just a little more fun (and you're a nicer person to be around).

I had SO much fun in the last few weeks measuring body fat on leaner people--I want the next round of tests to show more results.  So without further ado, here is your workout:

After a 3-5 minute warm-up, do each of the following exercises for 45 seconds straight (or repetitions to fatigue), and then take 15 seconds to rest and transition to the next exercise.  Complete as many rounds as you wish.  As always, stretch afterwards.

Here you go:

Lunges in place

"The plank"

Jump squat (or a regular body weight squat for non-jumpers)

Push ups 

Jumping jacks

Horizontal row w/exercise tubing (see Perform Better catalog if you need a band)

Feel free to post a comment after you've done the workout (just trying to instill a little accountability!).  

Hey, we could have a contest to see which boot camp scores the most "homework completed" posts!

In-home personal training clients, I'll be waiting to hear your homework report at our next workout!

Have a great week!

Committed to your success,

Honey, I've shrunk the boot campers!

Yes! lifeSport bootcampers are shrinking! I've done body fat tests on a handful of boot campers and body fat numbers are decreasing! I've been measuring some 3% and 4% body fat losses. Yeah! Scale weight hasn't necessarily changed in everyone. Just goes to show ya that muscle weighs more than fat :-).

Now, I can't take all the credit, because I do believe that solid nutrition must back up a good workout plan, and since we only meet twice a week, I needle everybody to work out another 2-3 times per week. Apparently some of you are listening. Well done!

Now, for those of you who are still struggling to strip off some body fat, I've got homework for you. Not the homework you're used to, though. This homework involves math. Sorry. If you want to lose body fat, you need to get to boot camp, do your workout homework AND eat fewer calories than you expend. It's also important to spread your calories out throughout your waking hours (roughly three small meals and 2-3 snacks per day).

So, your homework is to figure out approximately how many calories you should be eating to lose weight, and then log your calories for a few days. There are a lot of fancy calculations to figure out your metabolic rate. I'm going to give you a very simplified one. It's not exact, but it will be a decent ballpark. Your metabolic rate can be influenced by genetics, gender, hormones, and muscle mass. We're all a little different.

If you're trying to lose weight, multiply your current weight by the following numbers based on your activity level:

Sedentary: Body weight x 10-12
Moderaly active: Body weight x 12-14
Extremely active: Body weight x 14-16

For example, a 140 lb. sedentary woman would multiply her weight by 10 and again by 12 and get this calorie range: 1,400-1,680. This is a ballpark calorie range for this person to lose weight.

The next step is to write down everything you eat. I suggest you log on to FitDay.com (see sidebar for link), create a free account, and let the FitDay software do all the calculations for you. You'll learn how many grams of carbs, protein, and fat you're eating. Cool stuff. By doing this, you'll see if you're close to the range in which you should be for weight loss.

Now, you probably thought I'd stop at the math homework. Nope.

Here's something to work on over the weekend:

Take a break from interval training this weekend and do a steady state cardio workout (yes, I said it, "steady state"--hey, you have to mix it up once in awhile!). Whether you choose a run, a power walk, or a cardio routine on a machine at the gym, get out there and get to a "7" on our scale of 1-10 and stay there for a solid 45 minutes.

Have a great weekend,

Becky

Train like an athlete to look like an athlete

The Olympics start today. Time to celebrate and train like an athlete! Those of you in my Campbell evening boot camp did the "Olympic Buns" workout already. Campbell morning folks--it's coming on Tuesday! Almaden morning folks---you'll get it on Monday!

For your weekend homework, I'm sticking with short burst cardio work--no strength stuff. Just really hard cardio followed by recovery periods. Think of yourself as one of those lean, muscular short distance sprinters (runners or swimmers) as you power through your intervals. Drive it as hard as you can during your short burst intervals.

Afterwards, treat yourself to a great post-workout meal of whole grain carbs and good quality protein (aim for about a 2:1 ratio of carbs to protein).

You can do your workout on any cardio machine at the gym or at home, running/walking on a track or around the neighborhood, or swimming.

Here is your workout:

Warm up with low level activity for 3-5 minutes (just a slower pace of what you're doing for your cardio)

Do an all-out sprint for 30 seconds

Recover for 90 seconds

Repeat this short burst interval/recovery cycle for 5-10 times depending on your fitness level and time frame

Cool down with low level activity for 3-5 minutes

Stretch!

Enjoy your weekend.

Post a comment here and let me know what you did for your "Olympic Sprint" workout!

Committed to your success,

Becky

What should you eat before a workout?

I know some of you morning exercisers don't like to eat before working out. I hear this a lot from people in my early morning fitness boot camps in Almaden (at the very cool Shamrock Martial Arts facility) and in Campbell (at John D. Morgan Park).

If you can handle it, it's a good idea to have just a small, easily digestible snack before heading out the door (something on the order of 100-150 calories). If you've got some readily available fuel in your body, you'll do much better in your workout. Obviously, if a small amount of food 30-60 minutes before a workout would make you ill--don't eat!

If you can stomach a little food before an early morning workout, here are some fueling ideas. They're easily digested sources of carbohydrates. Eat these 30-60 minutes before working out:
-1/2 of an energy bar ( one with more carbs than protein--save the huge protein bar for another day)
-1 piece of whole wheat toast
-1/2 or 1 whole banana
-1/2 cup cooked oatmeal (not the instant kind that's full of sugar!)
-6 oz. yogurt (this is a combination food--it contains carbs and protein)

If you're going to work out later in the afternoon, any of the above examples eaten about 30-60 minutes before a workout will do well for you as well.

I'll address post-exercise nutrition in a future blog.

Fuel yourself well for optimal workouts!

Becky

Homework for Almaden boot camp and Campbell boot camps

Hey boot campers!

Welcome to my blog. If you haven't already, please take a moment to scroll down and watch the video in the previous post below. It'll be your laugh for the day. Then, come back up here and grab your homework.

Your workout is simple (but tough) this weekend. If you have shoulder issues, please substitute crunches or planks for the push ups.

Here it goes:

After a 3-5 minute warm up, do the following exercises for 30 seconds each

-Push ups
-Front lunges in place
-FAST lateral shuffles
-Squats (you can make these "jump squats" if you're feeling beastly)
-Dips (off a bench, chair, or anything else you can find)

Recover for 30 seconds (walking around, getting a sip of water, etc)

Repeat for 5-10 rounds

Stretch after you've finished your last round!

I'd like to give a special shout out to Laura W. from the Almaden boot camp for successfully completing a hike up Half Dome in Yosemite last weekend. No easy feat. Congrats, Laura!

Have a wonderful weekend, everyone!!

Yours in health,

Becky

Can you get fit with Wii????

A customer in one of my boot camps mentioned being a little sore from playing Wii the day before.  I don't know much about the Wii (don't own one), but it got me to thinking---is it a really a workout?  And what do you do with Wii Fit any way? Well, low and behold, lookie what came into my email inbox today from another alert trainer.


http://view.break.com/541145 - Watch more free videos


Now, are you gonna trust a highly educated fitness pro with 20+ years experience in the field, or Nintendo with your health and fitness? I'm not sure "stepping on the little white thing" is a workout----unless all you do is sit on the couch the rest of the day. Now, don't get me wrong. I'm all for blowing off some steam and having some fun. Recreation is great. Let's just not get all crazy and call it a workout, okay???

If you live in or near San Jose or Campbell, I guarantee you'll get into better shape participating in my boot camps or with one-on-one personal training.

Got Wii Fit experience? Let's hear about it.

Yours in health,

Becky

How many calories ARE you eating, anyway??

You might be surprised.  Research has shown that most people underestimate their food consumption by about 30%.  I'd have to say I see lots of "portion distortion" and "food amnesia" in some of the logs of my clients when I press them for details.  I don't think people are deliberately lying. Sometimes it's just hard to  remember everything, let alone put calorie values to everything.  

Enter FitDay!  It's a free program that lets you log your food and exercise, set goals, and log body measurements.  I've been playing around with it for several weeks and think it's a great resource.  And, did I mention it's FREE!? They also offer some very inexpensive PC software if you'd rather have the program at  your disposal on your computer (FitDay Software).

For me, the best part about it was getting a sense of the balance of fats, carbs and proteins I was eating.  I'm pretty aware of my calorie intake most days, but not always sure of the balance of nutrients.  FitDay really helped me out here. For instance, a couple of days my fat intake looked kind of high. The FitDay program breaks  fat intake into different types of fats and I was able to see that the greatest percentage of my fat intake came from monounsaturated fats (good fats) like olive oil and almonds.

I also liked how I could take a few measurements (e.g., weight, waist circumference) and set goals as to what I'd like to achieve with these numbers and by what date.  The software keeps track of where you are as long as you keep entering in your updates.  Nice to have some accountability as well as a place to track progress!  

The only negative I found was that some of the estimations for the calorie cost of exercise were rather low in my opinion.  This will affect your energy balance for the day in that it will underestimate how many calories you expended in a given day. However, having my nutrition profile displayed for me with everything down to how much fiber and potassium I'm getting made the calorie stuff a minor issue for me.

FitDay is a great resource for anyone wishing to put their current eating plan to the test and see how it stacks up nutrition-wise.  Give it a try!

Yours in health,

Becky

About those New Year's resolutions....

Remember way back in January when you vowed that this year would be different?  You'd eat better, exercise more, get a better job or a raise, maybe find your soul mate, perhaps start a new business?  How's it going?  If  you're finding that your resolutions have yet to materialize, I have great news!  Check out this website:

MidYearResolutions.com

This is an amazing opportunity to re-ignite those resolutions and really make them happen between now and the end of the year.  Two fitness colleagues of mine, Jeremy and Alissa Nelms, have brought together over 20 experts in the fields of fitness, nutrition, finance and relationships.  Over the next week, Jeremy will be interviewing these experts on how you can successfully lose weight, improve your nutrition, develop deeper and more meaningful relationships and even how to make more money every month!

Jeremy and Alissa really outdid themselves in getting some very top talent in each category. I've already signed up to hear the calls, because they'll be interviewing one of the contributors to the best selling book, "The Secret",  and two of my favorite Registered Dieticians, Jayson Hunter and Dr. John Berardi. I know those interviews will be jam packed with usable and motivating information.  

The best part is:  all these audio interviews are FREE!  And, you can listen to them at your convenience.  Pick and choose which interviews suit your Mid Year Resolution needs and then watch your email for notification when the experts you want to listen to will be broadcast.

This is an amazing opportunity I hope you won't pass up!  This could be just what you need to re-focus and re-energize yourself to really get what you want this year, whether it be permanent weight loss, better relationships or more income each and every month.

Log on now to reserve your FREE spot for this one of a kind event!

MidYearResolutions.com

Yours in health,

Becky

Toss the teeny weights, please

Okay, it's time to rant.  I just got back from the gym. I almost told a complete stranger she was wasting her time, but I bit my tongue and moved to a different area of the weight room so I wouldn't have to watch her work out.

Now, I'll be the first to admit that there is more than one approach to strength training.  But what I saw wasn't an approach I'd advocate unless you're in rehab after surgery or an injury.  What I saw was a woman, probably in her early 50's, doing several different exercises for her upper body with little pink 3 pound weights.  EVERY exercise..........the same little 3 pound weights.  She did her program fluidly, and might I say, effortlessly. Kinda like the weight wasn't really hard to lift at all.  Hmmmmmmmmm.

First let me state I'm not worried about the color of her weights.  Hey, I like pink. I'm worried about the miniscule resistance she was using, not to mention that she used the same weights for a chest exercise and a triceps exercise.  I'm also bothered that the routine looked effortless for her (which is why I doubt she was rehabbing a joint or muscle group). 

One major tenet in strength training is that we must overload the muscle in order for it to adapt and become stronger.  Simply put:  If your muscle isn't getting pooped out towards the end of your last set, you need to increase the weight you're using.   Larger muscle groups (like the chest) will usually require more weight to become fatigued than a smaller muscle group (like the triceps).

This isn't to say that every workout has to be a "beat me, whip me" workout.  But, if you  don't progressively overload the muscle, it will cease to adapt.  Although a very light weight might be appropriate for a person working on joint stability or injury rehab, it's not appropriate for muscle development if it doesn't fatigue the muscle.  Unless we give a muscle a little more than it can currently  handle, it has no reason to adapt and become stronger.

I have a sneaking suspicion that if I had struck up a conversation with this woman at the gym and asked her why she was using the little pink weights, she might have said something about not wanting to become "too muscular", or that women in her age bracket shouldn't lift weights that are heavy.  I say hogwash to both of those reasons.  Women in general don't have enough testosterone in their body to become muscle bound, and I believe women over 50 should absolutely lift weights to ward off osteoporosis and a slowing metabolism.  I truly believe that strength training for women over 50 is the hidden secret to a more youthful appearance and more graceful aging.

Gosh, I'm so riled up, I almost feel like I should go back to the gym to see if that lady is still there!

In any case, the lesson for today is for all my female readers:

Use your time in the gym well:  Lift weights that fatigue your muscles.  Use heavier weights for larger muscle groups.  Wear pink, but don't lift it if it's tiny!

Yours in health,

Becky

Have your checked your waist/hip ratio lately?

You should. It can tell you a lot about your risk for cardiovascular disease. Many of us are slaves to the scale. Be a slave to your measuring tape instead. It holds more valuable information for you. Now, full disclosure: I own a scale, and yes, I hop on it from time to time. So I get why you weight yourself, I really do. Instant feedback. Problem is, sometimes that feedback doesn't tell you the whole story. Waist/hip ratio (WHR) adds another dimension to the story.

I'm challenging you to pull out your measuring tape and check your waist and hips. I ask all my Bay Area personal training clients and bootcampers to do this when they start with me. Here's why:

There is a direct correlation between your waist/hip ratio and your risk for Type 2 diabetes, insulin resistance, cardiovascular disease and hypertension. It's been shown in many research studies that "gut" fat is much more dangerous to our health and longevity than stored fat in the thighs or butt. If you're an "apple" with narrow hips and a bigger belly, you're at much greater risk for cardiovascular disease than a person who is a "pear" with heavier hips and thighs.
Where our stored fat goes on our body is largely genetic. How much fat is there is largely up to YOU.

So, here's what you do: Grab a flexible measuring tape and measure your waist at it's smallest part (or about 1/2 inch above your navel if you can't find a smallest part!), and your hips at their widest part. Divide the waist measurement by the hip measurement.

Women's WHR should be .75 or below (some references will say .80). Men's should be .90 or below.

You can't change your genetic predisposition as to where your body deposits excess calories (read: body fat), but you CAN change your girth measurements. If you're an "apple", you'll always be an apple, but if your WHR is too high for your gender, do something about it to become a smaller apple. You'll decrease your risk for a heart attack--at you're gonna look better, too.

Research shows that exercise (especially strength training) can help mobilize fat from the abdominal region. So get out there and start lifting some weights and compliment it with high intensity interval training.

Yours in fitness,

Becky

A killer cardio-interval workout!

Whew!  Just got finished with a great cardio interval workout.  For those of you who think you don't have time, please read on.  I'm crunched for time today, but I really wanted to get in some kind of cardio. Here's what I did:

Five minute warm up at an easy pace on my stationary bike

2 minutes jump rope at a moderate intensity

40 seconds of burpees**, followed by 20 seconds of recovery

2 minutes jump rope at a moderate intensity

40 seconds of a FAST lateral shuffle, followed by 20 seconds of recovery

2 minutes of jump rope at a moderate intensity

40 seconds of "quick feet" ***, followed by 20 seconds of recovery

1 minute of HARD jump rope (I basically do a high knee run while jumping)

That's it!  I was having SO much fun (okay, so I'm a little weird), that I actually repeated the cycle twice through for a total workout time of 20 minutes (not including warm up and cool down).

Try this for a quick, intense work out this weekend!  Please remember to cool down and stretch after your workout, and pay special attention to your Achille's tendons and calves, as the jumping and shuffling works them pretty hard.

P.S.  My bootcampers know what all these exercises are, but I'll describe a couple below.  

**Burpees:  Squat down with hands touching the ground outside of your feet, thrust your legs out behind you (into a push up position), jump your feet back to the squatting position, and then stand up.  For added fun :-), add a jump as you come up from the squat.

***Quick Feet:  Think of a kid doing a foot work drill with a soccer ball: Tap one foot, then the other on the ball, going as fast as you can.  I use my back porch step instead of a ball.

Have a great day!

Becky

Summer is officially here!

My son graduated from 8th grade yesterday.  My daughter finished her sophomore year of high school two days ago.  It's HOT outside.  Summer is officially here!

For some of us, summer really changes our routine.  For others, it's business as usual. In either case, we still need to get our workouts in--we just might need to tweak the routine a little to fit our schedule.  I've got the perfect solution for busy moms, business travelers and vacationers.......the high intensity interval workout.

So many folks think that if they don't have 60 minutes, they can't get a decent workout in.  WRONG.  You can.

Below you'll find a brief workout you can do on vacation, at home, or in the back yard that needs no special exercise equipment (except a good pair of sneakers).

Warm up by jogging in place a little or going up and down a flight of stairs a few times if you've got stairs near your workout spot.

-Jumping jacks:   1 minute

-Push ups: 40 sec.  followed by 20 seconds of recovery

-Side shuffle (back and forth, 3 steps left 3 steps right): 1 minute

-Body weight squats:  40 seconds followed by 20 seconds of recovery

-Jumping jacks:  1 minute

-Dips off a bench, chair or coffee table:  40 seconds followed by 20 seconds of recovery

-Side shuffle:  1 minute

-Walking lunges:  40 seconds followed by 20 seconds of rest

There.  That's it.  Eight minutes out of  your day (plus a little warm up and cool down time).  If you've got more time, go through this workout for 2 or 3 rounds.  I guarantee it will get your heart rate up.  It will burn calories.  It will continue to burn calories for you after the workout is over.  

Please, no more "no time" or "no place to work out" excuses.

Your workout doesn't have to take up your summer vacation.  

When you're crunched for time, do intense stuff in short spurts.

What do YOU do to stay in shape when you're on vacation, entertaining your kids all summer or traveling for business??  

Please post a reply and share how you make summer fitness happen.

Enjoy your summer and please don't forget the sunscreen!

Becky

Becky FINALLY has a blog!

Greetings, and welcome to my blog!

I've been a fitness pro for a LONG time (since way before Al Gore invented the internet), but I'm a little slow on this technology stuff.  With urging from fellow fitness friends (thanks TIC, and especially BJ Gaddour) I'm hoisting myself of board the technology train.

I'll be posting here several times a week with ideas, tips (and probably an occasional rant) about weight loss, fitness, my boot camp workouts, nutrition and a host of other stuff all relating to fitness and creating a "fitness lifestyle".  In my mind, fitness isn't about a single workout--it's about lifestyle:  what you eat, the choices you make, the workouts you do, and how you treat and nurture your mind and body.  The whole kit and kaboodle (is kaboodle really a word??).

Here at this blog, I'll share with you things you can do to live healthier, eat better, work out smarter, and just look and feel your best.  You're here on this planet, you might as well rock it for all it's worth and have a good ride, right?  Can't live life to it's fullest if you're sluggish, overweight and out of shape.

Feel free to post questions and  comments here.  I'd like to know what your fitness questions are so that I can make this blog as informative as possible.  If I can't help, maybe I know someone who can!  I communicate with a lot of cutting edge fitness pros around the country, so we should be able to collaborate to help you get what you need to  feel better, look better and have more energy.

Live well,

Becky

This post is dedicated to the memory of my uncle, Alfred R. Williamson:  4/12/23-5/23/08