A Dietitian's View

February 11, 2010

Smart Move: Move More!

Everyone knows the bottom line: Getting plenty of physical activity is basically one of the smartest moves you can make. Getting fit lowers your risk of serious diseases and reduces your need for medications, while improving your performance at work or school and your outlook on life. Here’s how to get the incredible benefits of fitness.

1. Get into fun aerobics with some friends.

Aerobics are any activities that get your heart pumping. Adults need at least 30 to 60 minutes a day for optimal health and well-being.

How you get those minutes is up to you! You can get active in any way that you enjoy: walking, dancing, swimming, biking or running, as well as team sports like basketball or volleyball. Just do it with friends — for the fun and the support.

2. Pump those muscles with some weight.

It’s never too late to get stronger: People in their 80s and 90s can still build muscles! While weight training in a gym or with a personal trainer is great, you can also get strong with simple equipment and activities at home. Make a commitment to pump some weight two to three times a week with small hand weights, a resistance band, leg lifts, squats, or wall pushups.

3. Stretch flexibility in new directions.

Flexibility is one of the most essential, but often neglected, fitness basics. Flexibility is the key to injury prevention, as well as to feeling and looking young and energetic. You can get and stay flexible with simple stretches and twists, like on the floor while watching TV. Yoga, tai chi and Pilates classes are also excellent ways to learn and practice daily flexibility.

4. Strengthen the core with balance activities.

While core strength seems like a recent buzzword, the basic concept has been fundamental to fitness forever. When the muscles in your abdomen and lower back are strong and flexible, you stand taller, look better, and have less back pain. While all physical activities contribute to a stronger core, balance activities — like those using a stability ball — are especially helpful.

5. Make play part of every exercise routine.

If you want to get into great shape, listen to your inner child and focus on play. If you hate to exercise, choose those activities that you really enjoy. If you hate to go to the gym, borrow a treadmill with fur (aka a dog) and explore your neighborhood parks and trails. If you have trouble being active alone, sign up with a buddy.

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December 27, 2009

Tighten That Tummy

Here's a new abdominal exercise to add to your routine.

Side Bends
Stand with your feet shoulder width apart, knees slightly bent, and arms nearly straight up over your head each holding a dumbbell. Take a deep breath and keep your abs tight as you slowly lean directly to one side as far as you comfortably can without leaning forward or backward.

Exhale as you return to the center; repeat on the other side. Do six reps on each side for a total of 12. Start with 3 pound weights and work your way up to 5 pounds.

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September 29, 2009

Quick Fitness Tip

Keep a set of dumbbells by your bed. Do a few reps as soon as you wake up and again before you go to sleep. Or keep a set at your desk and do a few reps between phone calls. It all adds up. Strength training is important as we age because it helps us to combat the body's natural loss of muscle tissue.

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September 08, 2009

Special Shoes That Shape? Really?

The thick shoes come with a big promise: to chisel the butt and legs.

Instead of following latest fads, Dr. R. Amadeus Mason advises finding comfortable shoes, regardless of brand.
In a growing trend, "toning shoes" are being sold with claims that wearers can tighten and shape their lower-body muscles just by walking in the shoes. And ads have suggested that they make the gym obsolete.

But these oddly shaped shoes have their share of medical skeptics who say there have not been legitimate, independent studies proving the benefits of these types of shoes over traditional pairs.

Although the designs vary, the shoes generally have pods or curves in the bottom that create instability. That imbalance, shoemakers say, causes about 11 to 41 percent increased muscle activity in the legs, glutes and calves.

But some foot specialists find the shoes to be clunky, heavy and unstable. Dr. Paul Langer, a podiatrist at Minnesota Orthopaedic Specialists, has a pair of toning shoes that he wears as an experiment.

"I can say that after a day in clinic, my legs feel tired and the shoes feel heavy (they are much heavier than conventional shoes)," he wrote. "Because the shoes are unstable, muscles must [work] harder to stabilize the foot and leg. I would never propose that these shoes would replace a conventional fitness routine."
Choosing fitness shoes

When looking for a pair of fitness shoes, the key is comfort. One expert offers these tips:

1) Regardless of the brand, seek the one that's comfortable to you.

2) Check to see that the heel is perpendicular to the sole of the shoe.

3) The shoe should have medium firmess, not too soft or hard. It should be somewhat bendable.

Source: Dr. R. Amadeus Mason, Emory Sports Medicine Center

Skechers markets its Shape Ups shoes to "get in shape without setting foot in a gym." Various companies' claims range from reducing back pain, reducing cellulite and improving posture to promoting weight loss. Reebok advertises its EasyTone sneakers with "nice booty. great sole." Most of the shoes are marketed toward women.

Pete McCall, an exercise physiologist with the American Council on Exercise, said claims that the shoes make a gym obsolete are "definitely far-fetched." But research has shown that the brief moments of instability in the feet cause muscles to work harder, he said.

"If you have a moment of instability, what happens is the muscles counteract by working to create stability -- in theory," he said. "Whether the shoes or soles create a mechanical advantage, that's the marketing hype."

Although there have been small studies showing increases in muscular activity with the use of curved soles, Dr. Bruce Williams, a podiatrist and a past president of the American Academy of Podiatric Sports Medicine, said: "My point is that it's not necessarily beneficial even though there's an increase in muscular activity."

For example, a person who limps may have an increase in muscular activity.

"Their primary complaint at the end of the day after walking around the mall is that they hurt," Williams said. "So is that necessarily beneficial to them? No, not at all. ... I'm not a big fan of people relearning how to walk."

Williams cautioned: "There are lots of claims made by manufacturers of these shoes. Everyone has to take this with a grain of salt."

For years, people with foot or ankle problems have been prescribed "rocker shoes," in which the soles curve like the bottom of a rocking chair to transfer the workload away from joints and bones.

"People use that to rehabilitate ankles and work on your position stance, not your fitness or your strength." said Dr. R. Amadeus Mason, a sports medicine specialist at the Emory Sports Medicine Center. "To think that would then make you stronger or more fit with your regular activities -- I have a hard time buying that."

Dr. Fabian Pollo, director of orthopaedic research at Baylor University Medical Center in Dallas, Texas, said he's also unsure whether the benefits translate to someone who doesn't have a foot problem. The mechanics of the toning shoes could lead to greater muscle activation, but that doesn't mean that tried-and-true methods should be replaced.

"It's not a magic bullet of weight loss or toning your body," Pollo said. "It can lead to some of those possible benefits, but not to the extent you can replace exercise routine or diet."

Fitflops, which are sandals with curvy soles, are described by the maker as "the flip flop with the gym built-in" because, the company claims, the sandals diffuse pressure on the feet and increase muscle engagement. Company representatives said the flip-flops are meant for walking and daily activities, not for use in a gym.

Reebok said independent lab tests showed that EasyTone shoes generated up to 28 percent more butt muscle activation, compared with ordinary sneakers, because of the mini balance balls in the bottom of the shoe.

In an e-mailed statement, Kristen Van Cott, vice president of creative strategy at Skechers, said that users of her company's Shape Ups "should notice your muscles being more toned, an improvement in your core strength, and weight loss." Skechers said it conducted a six-week test that showed Shape Ups users lost an average of 3.25 pounds.

"Everyone's study is really self-sponsored study, so there hasn't been a lot of independent research," said McCall from the American Council on Exercise.

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April 28, 2009

Walk@Lunch Day!

Take charge of your health by joining Blue Cross and Blue Shield companies across the country and participating in the 2009 National Walk@Lunch Day.

National Walk@LunchDay helps you incorporate physical activity into your work day and encourages you to increase your daily physical activity by walking at lunch every day. So take the first step toward a healthier you and mark your calendar now for the 2009 National Walk@Lunch Day—Wednesday, April 29.

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April 08, 2009

Today is National Start! Walking Day

Take a 30 minute walk today for your health. This is what Start! is all about - employees stepping away from their desks to get some quick and easy physical activity at work. Remember, walking can help a person reduce their risk of heart disease and stroke.

Get Moving! Don't have 30 minutes? You can get the same benefits by taking three 10-minute walks.
Visit www.americanheart.org for more information.

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February 15, 2009

New Exercise Guidelines

Greater amounts of physical activity than currently recommended may be necessary to prevent people from gaining weight, and to help them lose weight and keep it off, according to updated guidelines issued by the American College of Sports Medicine.

In a 2001 position paper, the ACSM recommended a minimum of 150 minutes per week (roughly 30 minutes per day 5 times per week) of moderate-intensity physical activity for overweight and obese adults to improve health; however, 200 to 300 minutes per week was recommended for long-term weight loss.

Evidence published after 1999 indicates that between 150 and 250 minutes per week of moderate intensity physical activity is effective in preventing weight gain greater than 3% in most adults but will provide "only modest" weight loss.

Greater amounts of weekly physical activity — in the order of 250 minutes or more per week — have been associated with "significant" weight loss, the ACSM notes. Overweight and obese adults will most likely lose more weight and keep it off with at least 250 minutes per week of exercise.

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May 29, 2008

San Fransico is the Fittest!

It looks as if the West has won.
San Francisco is the fittest big city in the USA, just slightly more fit than Seattle, according to a scientific analysis of 16 cities released today by the American College of Sports Medicine at its annual meeting in Indianapolis.

But not all of the West is in top shape. Los Angeles is near the bottom of the list.
To rank big metropolitan areas, health and fitness experts analyzed government data from the 15 most populous cities in the country and Indianapolis, where the sports-medicine group is headquartered. They took into consideration a number of health indicators, including the percentage of people who exercise regularly, maintain a healthy weight, eat the recommended daily servings of fruits and vegetables, have access to health care, have health insurance and don't smoke. They also looked at the environment, including the availability of parks, walking/bike trails and public transportation.
The sports-medicine group's physical activity guidelines recommend that adult Americans, ages 18 to 65, do moderate-intensity aerobic activity (walking, dancing, biking) for at least 30 minutes five days each week and strength training at least twice a week for all their major muscle groups, including the chest, back, shoulders, upper legs, lower legs and arms. This could be strength training with free weights or machines or weight-bearing calisthenics such as pushups. It should be done on two non-consecutive days.
The aerobic activities should be done in at least 10-minute bouts, the group recommends. Short spurts of low-intensity movement — shopping, taking out the trash or walking a few minutes in the office or parking lot — don't count.
More information on the fit-city rankings is available at americanfitnessindex.org.

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March 24, 2008

Get Fit, Stay Sharp

Crossword puzzles or learning a new language are great ways to preserve your memory as you age. It's also been shown that exercise can prevent or even reverse some age-related changes that occur in the brain.

Seniors who took an hourlong walk three days a week for six months experienced increases in brain volume, particularly in frontal areas that are associated with memory and that tend to shrink with age. On scans, their brains looked like those of people three years younger.

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January 31, 2008

Warming Up. What’s the Point?

If your schedule is tight, you may find it hard to carve out time to exercise. It can be tempting to save a few minutes by skipping pre-workout warm-ups. Don’t give in!

Warming up helps your muscles and heart get ready for the work of exercising. A good warm-up includes 5 to 10 minutes of less-demanding exercise. For example, if you are planning to go for a run, a walk is a good warm-up. If you are going to lift weights, you might start by lifting lighter ones.
After you feel loosened up, stretching will make your muscles more flexible. Warm-ups reduce injuries caused by tight joints and muscles.
Cooling down is also an essential part of your workout. Click here to find out more.

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January 20, 2008

Pocket Pedometer

Omron has a new pedometer that you can actually put in your pocket. If calculates your steps whether its resting on it's side or sitting upright. It also comes with a carrier which can clip onto your belt or pants, if desired.

One problem I've found with pedometers is that the belt clip breaks or the pedometer simply falls off. They're also not the most fashionable when wearing a tucked-in shirt. This pedometer is accurate and discretely fits in your pocket. It can also be downloaded onto your computer to track steps which can then be graphed. The pedometer tracks steps, aerobic steps (at least 10 minutes of continuous movement), calories and miles walked. I highly recommend!

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December 01, 2007

Tis the Season to Walk...More.

If you are walking less than 5000 steps per day, your lifestyle is considered “sedentary.” Those who spend most of their day seated--in a car, bus, train, at a desk or on a couch--will barely make it to 2000 or 3000 steps in a full day! If this is you, increase your steps by pacing while you’re on the phone, walking messages to co-workers instead of emailing or using a restroom that is further from your office.

Get a little bit more daily activity by taking stairs, walking to lunch, or parking in a distant lot when you arrive at work, and you will probably register between 5000 and 7499 steps, or the “low active” category. Adding just 10 minutes of these “activities of daily living,” or ADLs, or even a 10 minute walk, increases your total steps by about 1000!

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September 28, 2007

Exercise machine review

Stationary Bike
If you're looking to tone your leg muscles, a stationary bike is a great choice. It is a low impact machine - especially on your knees and offers stability if balance is an issue. However, it is difficult to reach a high intensity unless you're using a spinning bike. It's best used for cross-training between high intense training days or for those looking for a slow, steady workout.

Stair Climber

This machine really works your lower body - quadriceps, hamstrings, and glutes. Be careful that you don't rest on the arms or front of the machine if your legs start to tire. It may be best to use this machine for a quick workout when you can work hard for a short period of time, i.e. 15 mins.

Elliptical Trainer
Another great machine for those looking for lower impact exercise. Gliding on this machine gives you a smooth workout. It also provides a full body workout because of the arm handles. Use this machine if you are recovering from an injury or just getting back into exercise. It can also be used as a form of cross-training in between high intense training days.

Treadmill
My favorite of the bunch, a treadmill offers walking or running in a higher impact workout, which is beneficial for building strong bones. A treadmill offers instant hills and the ability to run at a constant speed which you have to maintain. It's also easy to perform speed work with the speed and time clock right in front of you. You can burn the most calories on a treadmill because you can push yourself to work harder. Treadmills offer variety - whether you're looking for interval training, a long slow endurance run, hills, speed walk or a slow easy stroll.

Whatever you decide - remember, most importantly - exercise should be fun!

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September 11, 2007

Seven secrets to avoid fitness failure

Have you ever met someone who is ALWAYS consistent with his or her exercise program? Or someone who has had lifelong success sticking with a fitness plan? Ever wondered what their secret is?

Try these seven simple strategies:

1. Smart, consistent scheduling – Keeping a regular workout schedule that fits into your life makes it easier to stick to your program. Instead of just “finding time each day"? to work out, you should already know the exact time, and don’t change it unless absolutely necessary.

2. Proper pacing and progression – Pacing yourself, listening to your body and not overdoing it help ensure you don’t get too tired or injured, and this makes it easier to stay consistent. When you add a new activity, exercise or sport to your routine, take time for your body to adapt before you push yourself 100 percent.

3. Shorter workouts when necessary – Even if you are consistent, life has a way of throwing curve balls into your schedule, and you may not always have the amount of time you had planned to work out. However, even a little exercise is better than no exercise, and a shorter workout now and again is better than skipping your workout altogether.

4. Well-timed workout “vacations"? – To avoid burnout, it is important every now and again to take workout “vacations"? – one day, two days … maybe even a week where you don’t work out, giving your body a break from your usual routine. Not only will this give your body a little rest, it will also help keep you engaged and interested in your workout routine.

5. New adventure workouts – Trying a new activity, sport or challenge can be a great way to keep your training interesting and fun. Rock climbing, hiking, water skiing, yoga, surfing, Pilates … anything new or unfamiliar will help your body get past plateaus, reduce boredom and put a jolt of excitement into your regular workout routine.

6. Strength AND flexibility training – Fitness fanatics tend to be “cardio junkies"? and spend most of their workout time challenging their heart and lungs. However, a well-rounded workout program should also include strength-training and stretching. In fact, including strength-training and stretching in your exercise routine helps increase your odds of consistency by reducing your risk of injury. You also improve your opportunity to achieve results and help keep your body balanced.

7. Workout buddies – The single best way to boost your workout consistency is to find someone to work out with you. A fitness buddy can help keep you motivated, ensure you show up for your training sessions and make your workouts engaging. Even if you can’t exercise with a buddy all the time, meeting him or her at least once a week is a great way to check in and keep each other accountable.

Remember, you don’t need to incorporate ALL of these tips. Just try the ones that appeal you.

Sticking to a consistent workout program is difficult for everyone. However, these tips can make it easier and more fun, and put you on the road to lifelong success!

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August 30, 2007

Relax…you deserve it!

Don’t neglect the cool-down part of your workout. The technical reason to cool down is to allow adequate venous (blood) return to the working heart muscle. Otherwise this blood, as well as waste products like lactic acid, stays in the muscles which can cause swelling and pain.

The continuous flow of blood also brings oxygen and nutrients needed by the muscles, tendons, and ligaments for repair. So next time, take a few minutes to bring your heart rate down after a workout by walking or performing light movements. Keep your blood circulating, remove those waste products and take some deep breaths...the workouts over!

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April 03, 2007

TV Challenge

For optimal health and development, the American Academy of Pediatrics recommends no TV or videos for children 2 years and under, no more than two hours of screen time for older children and no TVs in children's bedrooms. Since the average time American kids spend in front of screens is four hours, 41 minutes per day, most families have some reducing to do.

April is the perfect time to cut back on your family's screen time. Days are longer and warmer, and the beautiful Big Sky outdoors is beckoning. April is also time to celebrate TV-Turnoff Week, April 23 to 29.

The goal of TV-Turnoff Week is to promote active living and motivate families to live without TV, videos or computer games for a week. The long-term goal is to moderate the use of screens for more active, healthier, closer and happier families.

Posted by Lisa at 07:37 AM | Comments (0) | TrackBack

March 23, 2007

Walk the Walk

A daily walk is a wonderful way to maintain a healthy weight. Dozens of research studies show 30- to 45-minute walks per day can help lower stress levels, improve mood, boost immune system and reduce the risk of disease.
And now, you have an extra hour of afterwork daylight to get those miles in.

Here are three easy ways to make every walk do "double duty" for your busy life:

Walk and talk. Walking and talking with a friend is good for your body, heart and soul. Walking and talking with kids or grandchildren is an active way to spend quality time together. It can also be a time to discuss serious issues like school or grades, in a less threatening atmosphere.

Walk and listen. Music lightens every step, and seems to make time go faster. Pick your favorite tunes, pick up the pace and sing along. Walking and listening to books on tape is another fun way to add extra value to a daily walk. Language tapes, CDs or podcasts also make ideal walking companions.

Walk and shop. Using your legs for transportation is a simple way to accomplish two things at the same time. Put on a backpack for your purchases and walk to the grocery store, walk to the post office or the mall. If you live too far to walk all the way from home, drive to a central location and walk from there.

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January 17, 2007

The Definition Of Fitness

Do you know what it means to truly be fit? Maybe you think it means being free of disease and other health problems or having loads of energy, a muscular body or the ability to finish a marathon.

Actually, fitness refers to your own optimal health and overall well-being. Fitness is your health at its very best.

Being fit defines every aspect of your health -- not just physically, but also your emotional and mental well-being. In fact, they're interconnected. Smart eating and active living are instrumental to all three. Being fit gives you:

* Energy to be more productive and do things that are important to you.

* A positive outlook to handle the mental challenges and emotional ups and downs to deal with stress.

* Reduced risk for many health problems, including heart disease, cancer and diabetes.

* The opportunity to look and feel at your best.

* Physical strength and endurance to protect yourself in case of emergency.

* A better chance for a higher quality of life and perhaps a longer one, too.

Posted by Lisa at 07:32 AM | Comments (0) | TrackBack

January 02, 2007

Think time and place.

You've no doubt heard the expression "timing is everything." To make workouts more enjoyable, pick a time and place that works for you. If going to the gym intimidates you, buy or rent workout videos that you can use at home. Don't force yourself to do anything that requires something that makes you uncomfortable. The best time to work out is whatever works best for you.

If you roll out of bed in the morning with just enough time to get out the door and not be late - a morning exercise routine is not for you. However if you jump out of bed before your alarm goes off so that you can add on an extra 10 minutes of exercise - you've found your match. Whatever keeps you consistent is the best workout for you.

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November 05, 2006

Go For It!

It's been about a month and a half since I started running again and I've gotten into a good routine. Routine was what I wanted back in my marathon-training days. Settling into a nice pace was the only way to ensure finishing. Friday, I realized that at this time in my life, that wasn't exactly a good thing. I've been running the same intervals with the same incline for probably the past month and it's gotten very comfortable.

At first, I gradually increased my speed and interval length as I eased back in -to reduce risk of injury, of course. But it has been 1 1/2 months and Friday I decided that if I was going to make time for running 4 days a week - I better make the most of it. So I went for it! Twenty-five percent of American adults are completely inactive. I'm certainly on the other end of this spectrum...but that doesn't mean that it should be easy. If you're one of the few who make time for exercise, make sure you're not being too easy on yourself. Find a way to challange yourself. Sometimes you just gotta go for it!

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September 28, 2006

Time For A Change

The bad news is that summer is over. BUT the good news is that fall has just begun! The weather is starting to get a little cooler. It's dark when I get up in the morning and the sun goes down earlier at night. The leaves will start changing colors soon. With all these changes taking place - what better time to change your workout routine. For me this means putting away my tivoed All Star Workout series and jumping back on the treadmill. For the past 4 months, I can count the number of times I've gone for a run on two hands! I decided to take a well needed break from running which I had been doing consistently from Nov - May. Good-bye to boot camp, dance groove, pilates, slowrobics (which was surprisingly a fun and different workout) and hello to interval training on the treadmill. Are you getting bored with your current routine? Is there anything new you've been thinking about trying? Work different muscles, at different angles, move in a different direction, go fast, go slow - whatever you decide to do tomorrow - make it something new!

Posted by Lisa at 08:14 AM | Comments (0) | TrackBack

September 17, 2006

Heart Walk

Saturday we participated in our 3rd annual Heart Walk (our county's 15th annual). The Heart Walk is organized by the American Heart Association and sponsored by many local businesses. Walkers raise money through donatoins to help fight heart disease. It's a nice 3.2 mile flat course which starts and ends at an area college campus. That's about 8000 steps for those of you counting! Visit www.americanheart.org and find a Heart Walk in your area!

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August 17, 2006

Exercise Boosts Brain Power

Studies show that mental agility scores improve when testing is conducted on a treadmill. The reason? Exercise increases blood flow through your body. The blood carries oxygen, which is essential to brain function. More blood flow = more oxygen = more fuel for your brain!
Being physically active can also calm your mind, and allow you precious mental time to help you work through a variety of problems. It’s an excellent time to put your brain to use on something productive.

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July 17, 2006

High Altitude Training and Wheat Cakes

I tested my aerobic capicity today by going for a short (very short) run on top of this mountain I'm on. I hear it's about 1200 ft high here in Colorado. The first day I arrived I could definitely tell a difference as I carried my luggage up two flights of stairs. At first I thought it was because I stuffed way too much (shoes mainly) into my two carry-on bags (wouldn't want to waste precious time by actually checking a bag). Then...I remembered the whole altitude thing. I'll admit, I felt a little nausea, short-of-breath and decreased appetite the first 2 days. I did quite a bit of walking around and exploring (16,000 steps worth to be exact!) and could notice a difference. So, with 2.5 days of acclimation under my belt, I decided to give jogging a try. I walked a little to warm up, jogged for 10 mins and then walked another 3 miles to the next village and back.

Even though I haven't actually been running for almost two months, I have stil done aerobic-type exercises. The jog felt a little slow, a little belabored and...kind of gross but I had an enormous amount of saliva production to the point I was spitting every 10 seconds! Just a side note, I learned at my conference that we produce antibodies (IgA) in our saliva which help protect us from bacteria and infections. After hard exercise, these antibodies decrease and this is a possible reason why training (say, for a marathon) can increase your risk for upper-respiratory tract infections (something I had for a good part of my marathon training). Anyway, I had to share my first high altitude training session with you. Wish I had time to stay here and build up my endurance - just to see what it's like when I return to sea level.
After my run, I explored a new eatery in town, Sunshine Cafe. I ordered the Wheat Cakes. These are not your ordinary pancakes (which they also have on the menu). These are actually baked, wheat-based, grainy, very thick cake-type pancakes. I got mine with bananas and walnuts on top. Very good! Grainy, thick and tastey.

Posted by Lisa at 06:44 PM | Comments (0) | TrackBack

June 09, 2006

My New Favorite Workout

I’ve successfully not gone running for the past 2 weeks! Woo hoo! I think I miss it a little bit, but it’s fun and beneficial to try something new every now and then. I’ve also found a use for the non-HD Tivo that doesn’t get much action anymore because non-HD TV is so outdated! Might as well be watching black-and-white! Anyway, I’ve been Tivoing Fit TV and have discovered All Star Workouts. So the past 2 weeks I’ve been to Boot Camp and Ballet class, have been Cardio Kick Boxing, Body Sculpting and even learning some new dance moves with Dance Groove and Hip Hop Dance!

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April 19, 2006

Try Something New: Bikram

The first time I tried Bikram was when I lived in Palo Alto. I had been doing yoga mainly on my own for 3 years and had been to a class here and there, but never found one that I liked. I went to Yogasource looking for a power yoga class, preferably in a heated room. Here, I was introduced to Bikram. Bikram is a series of 26 postures that are done in a specific order to work all muscles and internal organs. It usually is a 90 minute class which involves performing each posture twice, one right after the other. This was different for me, being used to a more flowing yoga, also known as vinyasa (more Baron Baptiste style). Some of the postures were familiar but done in a slightly different way. Being that different and new are good things in my book, I found Bikram to be very rewarding.

At the time, I was running quite a bit – in the Bay Area, you could run in a race every weekend if you wanted to. Bikram was a great way to work my non-running muscles and the flexibility I had once my body got warm was just what I needed. I love how yoga strengthens all those stabilizer muscles in your ankles, knees, shoulders and your core. I also attended the Power Yoga class at Yogasource – which is the best yoga class I’ve been too and tried Hot Yoga 101 in Menlo Park for awhile. I haven’t found a good yoga studio here in the central valley. I have Bikram memorized and practice it once a week at home. I have a few Baron Baptiste videos that I’ll watch now and then, but mostly like to do my own yoga – a mixture of my favorite postures.

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March 27, 2006

Try Something New : Pilates

“Physical fitness can neither be achieved by wishful thinking nor outright purchase.�? Joseph Pilates

Pilates is a series of stretching and strengthening exercises designed to improve posture, strength, flexibility, balance and well being. It was developed over 90 years ago by Joseph Pilates. Pilates can be done on a mat in your living room, in a class setting or even a hotel room. To get started – check out local health clubs for a pilates class, rent a dvd or video or buy a good book to learn the movements.

Posted by Lisa at 12:30 PM | Comments (2) | TrackBack

March 10, 2006

In the Area: Nutrition Fuels Fitness

The Northern Area Dietetic Association is sponsoring a race and nutrition education fair to celebrate Nutrition Month. It will be held on March 26, 2006 in Elk Grove , CA from 8am to noon. The day includes a Kids Half Mile Fun Run, 5K/10K run or walk, free breakfast for participants, nutrition games, diaper derby, massages and lots more! Go to www.nutritionfuelsfitness.org for more information.

Posted by Lisa at 10:37 AM | Comments (0) | TrackBack

February 10, 2006

Exercise and Arthritis

Many people with arthritis shy away from exercise because it’s too painful. However, proper exercise can be beneficial by helping you better maintain joint mobility. The key is to know which exercises are helpful. If you have arthritis:
**Try water exercises. This puts less weight on your joints. You could either swim laps or try water aerobics.
**Use a stationary bicycle. This takes pressure off your knees.
**Consider joining a basic yoga or tai chi class to increase strength and flexibility in your joints.

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February 08, 2006

Getting Fit Should Be Fun

The new fitness craze has nothing to do with treadmills, spinners or weight machines. It's all about getting your groove on while learning the latest dance moves. You may not know it but you're actually exercising too! That's why it's so great - you can get fit and have fun at the same time. Check your local health clubs to see if they offer dance classes or get a video you can try at home. BYOU is a video designed for young girls. It targets that age where girls may not be real excited about organized sports or an exercise program.

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January 18, 2006

Preventing Height Loss

The image of a tiny old man or woman stooping over a cane is a common association with aging. While your body will undergo changes as the years pass, there are steps you can take to keep standing tall.
Height loss is natural, and shouldn't be a cause of worry, unless it occurs rapidly. On average, people lose about one centimeter in height every 10 years, beginning at 40 years of age. This rate increases after the age of 70, leading to a total loss of between one to three inches of height.
The reason for the shrinking has to do with the vertebrae, the disk-like bones that make up your spine, which begin to lose mineral content and thin slightly. Additionally, the fluid that fills the space between each vertebra begins to diminish. Each of these small changes adds up to a noticeable loss in height.
Making matters worse, the loss of muscle mass in your back and the gradual deterioration of your spine and muscles causes many elderly to hunch-over when they stand. This bent-over position can cause pain and difficulty breathing.

The good news is that the sooner you take steps to prevent height loss, the greater the overall impact you can make. The National Institutes of Health suggests two basic means of stemming the tide against height loss:

Prevent osteoporosis
By consuming plenty of calcium, you can prevent osteoporosis, the disease characterized by the weakening of bones. While men may also get this disease, postmenopausal women are most at risk, and need 1,200 to 1,500 milligrams of calcium every day to keep their bones strong. Vitamin D is important, too, as it helps the body absorb calcium.

Exercise
Exercise is important to keep your bones strong and to improve flexibility. Your bones are constantly being remodeled and weight-bearing exercises, like strength training, puts stress on your bones and send signals telling your body to strengthen them. Some experts also suggest trying yoga or tai chi, as these exercises emphasize maintaining a straight posture. Another exercise to try involves lying on your stomach and lifting your head and shoulders off of the ground for a few seconds. This will strengthen the muscles in your upper back to prevent stooping.

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January 13, 2006

Be Safe While You Sweat…Outside.

Keep safety in mind when you go out for a walk or jog.

**Choose a safe, pleasant place to exercise.
**If possible, find a partner to go with you – for motivation and protection.
**Let someone know where you are going and about when you’ll be back.
**Be aware of your surroundings – leave your headphones at home or keep the sound low.
**If your walk starts or finishes in the dusk or dark, use reflective strips so that you’re easily seen.
**Walk with your ID

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December 29, 2005

When to put weary soles to rest

How do you know when it's time for a new pair of running shoes? First, write the date you firt wore them on one of the tounges before taking them out on their maiden adventure. This will enable you to better estimate when it's time to replace them. Tally the number of miles you run or walk per week, then check the handy guide below. If your shoes start to cause you pain, rhough, replace them immediately.

If you run...
10 miles per weeek, replace shoes every 12 months
15 miles per weeek, replace shoes every 8 months
20 miles per weeek, replace shoes every 6 months
30 miles per weeek, replace shoes every 4 months

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December 27, 2005

Exercise and Immune Function

Regular exercise may boost the immune system - unless you overdo it. In moderate amounts, physical activity reduces the risk of upper respiratory infections. Moderate exercise would be 30-45 minutes of walking about 5 days per week. But the tables turn if you go too extremes. Marathon runners have a higher risk of colds after a race, because immune function goes down after a prolonged intense bout of exercise. The picture is similar for inflammation, which can be a sign of weakened immune function. Regular exercise has been found to decrease inflammation. Regular, again, meaning being consistent with your exercise routine. On the other hand playing a hard game of basketball or soccer once a month can boost inflammation if that’s all you do. The weekend athlete who does something strenuous once in awhile can do more harm than good to a lot of systems. Shoot for at least 3 times a week of moderate to vigorous activity to reap the benefits to your immune system.

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December 19, 2005

10 TIME-SAVING TRAINING TIPS

For most people, it seems like seconds count in their personal and professional lives. Catching a plane for a sales trip. Critical appointments with clients. Running around with your kids, making sure they get to school, to practice, to games, or whatever other hundred things they're involved with each day.
But YOU don't have to leave that philosophy in the locker room when you hit the gym. Although there's never an excuse for sloppy exercise technique, there are dozens of safe ways to shave time from your workout routine - and still train like a champion. Here are some of the most effective time-saving strategies..

1. Change your foot placement.
Doing something as simple as this from exercise to exercise can turn a simple leg press into a total leg workout. Placing your feet a couple of inches apart hits your quadriceps in the middle. a bit more. Move them further apart, about hip width, will stress the outer portion of your quads. Place them at the corners of the leg press platform (with toes pointed at 45 degrees) will work your inner thighs and butt.
2. Polar opposites.
Train opposing muscle groups during your rest periods. Also called "modified compound sets." For example, after you get done doing a set of bench press to work your chest, IMMEDIATELY go to the lat pulldown machine to do a set of pulldowns for your upper and middle back.
3. Stay focused.
You've heard it before: he who fails to plan plans to fail. Said in fitness jargon, he who walks into the gym and wanders around wastes massive amounts of time. Plan your routine before you walk into the gym (or your basement). And STICK WITH IT.
4. Interval Training.
Treadmills are great for walking, jogging, or running, but doing a little of each be INTERVAL TRAINING can help kick your body's fat-burning ability into high-gear. Walk for 5 minutes to start. Then jog for 3 minutes, then run at a higher level for 2 minutes, alternating back and forth until you've reached anywhere from 15-30 minutes of total time. If that's too difficult, start at 30 seconds of jog, 30 seconds of run, and increase gradually by 15 seconds until you can do 2 minutes jog, 2 minutes run.
5. Bring a bottle.
Sure, you could go to the drinking fountain every time you want some water. A better idea is to carry a water bottle with you as you work out. Not only do you save time, but you keep your body properly hydrated, resulting in better workout performance.
6. Avoid peaking.
If you want a peak performance workout, avoid working out during your gym's peak hours - typically 4 pm - 8 pm. You'll wind up wasting time waiting in line for workout equipment. And a wasted workout.
7. Early bird gets the worm.
Most gyms have fewer members in the early-morning hours. Plus, you'll often find they're less talkative - maybe because they're trying to wake up.
8. Warm up intelligently.
Just 5 - 10 minutes raises your body temperature, helps get the blood flowing, and lubricates your leg joints, enhancing workout performance and decreasing risk of injury.
9. Cross-train aerobically.
If your gym enforces a 20 minute rule for occupying an aerobic machine, just switch from treadmill to bike and get a great 40 minute workout without leaving the area.
10. Train with your partner.
Sometimes exercise can seem like it's stealing time away from your spouse or significant other. Why not go to the gym together? You don't actually have to work out together - your workouts will be very different. Better than feeling guilty about not spending time together.

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December 06, 2005

The First Step

The first step to starting an exercise program is determining if you are suitable to begin one. Answer the following questions in this physical activity readiness questionnaire (PAR-Q).

1. Has your doctor ever said that you have a heart condition or that you should participate in physical activity only as recommended by a doctor?
2. Do you feel pain in your chest during physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness? Do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs for your blood pressure or a heart condition?
7. Do you know of any reason you should not participate in physical activity?

If you answered yes to one or more questions, if you are over 40 years of age and have been inactive, or if you are concerned about your health, consult a physician before taking a fitness test or substantially increasing your physical activity. If you answered no to each question, then it’s likely that you can safely begin fitness testing and training.

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November 07, 2005

Mighty Muscle Facts

*You have about 640 muscles in your body.
*Your body’s smallest muscle is inside your ear.
*Your body’s biggest muscles are in your back.
*Your body’s strongest muscles are in your butt.
*You have about three times more muscles than bones in your body.
*Close to half of your body’s weight is made up of muscle.
*Some muscles, like the platysma muscle in the lower chin and upper neck are missing in some people, but it does not usually cause problems for them.

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October 21, 2005

Man's Best Friend

Even dogs are trying to combat human obesity. A new study reports that having the commitment of walking your dog everyday can help you lose weight. It's not only good for the walker, but good for the walkee too. Dogs need to be fit just as much as we do, so leash up your dog (or your friend's dog) and go for a walk!

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October 20, 2005

The Best Medicine: Exercise

If you have depression or anxiety, you might find your doctor prescribing a regular dose of exercise in addition to medication or talk therapy.

"There's substantial evidence that exercise can enhance mood and reduce symptoms of depression," says Kristin Vickers-Douglas, Ph.D., a psychologist at Mayo Clinic, Rochester, Minn. "It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression."

Psychological benefits:

Improved accomplishments and confidence. Engaging in physical activity affords a sense of accomplishment and can provide a boost in self-confidence — you've met a goal or challenge.
"Having confidence in our ability to make positive change is strongly associated with actually taking steps to make that change happen," Dr. Vickers-Douglas explains. "However, people with depression often feel ineffective in taking care of themselves and their responsibilities. They may lack confidence in their ability to manage themselves and their depression. Achieving physical activity goals, no matter how small, can boost self-confidence and a sense of accomplishment, which makes it easier to take the next positive step."

Positive distraction. When you have depression or anxiety, it's easy to repeatedly focus your attention on yourself, your symptoms and the consequences of your symptoms — to ruminate. But that kind of dwelling interferes with your ability to problem solve and engage in more active coping strategies. It can also make depression more severe and longer lasting.
"Physical activity can help shift attention away from unpleasant or unhelpful thoughts and instead direct attention toward neutral or pleasant thoughts and activities," Dr. Vickers-Douglas says. Exercise provides a positive shift in focus — to your surroundings, to the music you listen to, to other people.

Improved self-esteem. With anxiety and depression, self-esteem can take a hit. Getting exercise, even small amounts, can reshape how you think about your appearance and your own self-worth. Doing something for yourself means granting yourself more value.
Positive pairings. The physical experience of physical activity — breathing changes, sweating, increased pulse — can mimic the signs and symptoms of anxiety or panic disorder. But in the case of physical activity, these symptoms occur without emotional distress. In that way, exercise can help disconnect the pairing of physical symptoms with distress, Dr. Vickers-Douglas says. For people with panic disorder, it's the symptoms themselves that come to be feared. Associating something positive with those symptoms, instead of a panic attack, for instance, can help you learn how to manage the symptoms and not live in fear of them, she says.

Environmental reinforcement. Exercise also gives you an opportunity to experience positive social or environmental reinforcement. "Depression often makes people want to isolate themselves," Dr. Vickers-Douglas explains. "But by doing so, they miss out on experiencing positive interactions with others or their environment, such as a smile or kind word from a passerby, or the sights and sounds of nature."

Positive coping skills. Doing something beneficial to manage your depression or anxiety is a positive and active coping strategy. Trying to manage your moods through excessive alcohol consumption or dwelling on the consequences of your negative mood are unhelpful coping strategies. Rather than waiting passively for depression or anxiety to change, taking active steps, such as increasing physical activity, can help you gain confidence in your ability to manage your symptoms, Dr. Vickers-Douglas says.

Read more.

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October 18, 2005

Make Time.

Every day, a person has 48 30-minute blocks.

For a working person, subtract 16. A person that gets eight hours of sleep per night can drop another 16. That leaves 16 free 30-minute time slots. It only takes one of those a day to de-stress, get in shape or eat better.

Read more about this Half Hour to Feel Better.

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October 10, 2005

Yoga not meant to be aerobic.

Many exercisers are attracted to certain activities for their caloric expenditure because their goal is mainly weight loss. Spinning classes, boot camps, kickboxing and even treadmill “classes�? are promoted for their potential to burn a lot of calories. Yoga, however, is not meant to be aerobic. It’s meant to balance out your active lifestyle. Weekly exercise routines should include cardiovascular, strength and flexibility activities. Yoga strengthens all those tiny stability muscles as well as improves balance and flexibility. It’s also an excellent way to relax and reconnect with your body and mind. Some yoga classes are performed in hot rooms to promote flexibility by heating up your muscles. However the sweating you do in this environment doesn’t represent the same sweat drenching experience you achieve when playing a rough game of basketball or run your best time in a race. “Let go�? of your need to burn calories and lose pounds and tune into what’s going on inside YOU!

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October 05, 2005

Time for an update!

So you’ve finally gotten into your routine and exercise 5 days/week without fail? Congratulations on your consistency, but now it’s time for a change! It’s best to revise your workout every 4-6 weeks. Your body adapts to certain exercises and doesn’t respond as well. You also may get mentally bored doing the same routine over and over again. If you’re going to make an effort and put in the time, you better benefit from it right? There’s a few different ways your can change things up to give your body a better workout. One way is to change the intensity. If you’ve been walking for the past few weeks – change the terrain (either find some hills to walk up or increase the incline on your treadmill) or change your speed. You could try speedwalking or even try a little jogging. Another idea is to change the muscles you’re working. If you’re at a health club with a pool, try swimming some laps or use a machine with arm handles like the elliptical trainer or the rowing machine. If you are weight training, try different exercises that work your muscles at a different angle than you’ve been doing. For example, instead of a triceps pushdown using the cable machine, use a free weight and do triceps kickbacks one arm at a time. Or if you usually use the standing calf machine, try the seated calf. Another way to add variety to your weight training routine is to do supersets. Supersets involve 2 opposing muscle groups. For instance pair up muscle groups like biceps and triceps, chest and back and quadriceps and hamstrings. Do a set of chest presses and then do a set of lat pulldowns right after. Take a short rest and then do another set of chest presses and a set of lat pulldowns again and so on. Do 3 total sets of each and then move on to the next pair of muscles. Saves time and becomes more of an aerobic workout because you’re not resting as much. Also, if you usually focus on strength by lifting more weight fewer times, switch to a muscle endurance workout and drop the weight a little and do more repetitions. Try yoga, circuit training, maybe a spinning class – I could go on forever. Any way you choose, you’re body and mind will benefit.

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September 29, 2005

Exercise for the Intellects.

Why is it that I always do my best thinking when walking or running? I could mull over a problem for hours – go for a walk and come back feeling like a genius. Everything just seems so clear. Is it possible to exercise your way to brillancy? Cognitive functioning may be enhanced by an increase in body temperature that accompanies exercise. This increase in temperature can speed up biochemical reactions in the body. More blood and oxygen get to the brain during exercise and may stimulate the growth of new brain cells and extend the life of existing brain cells. This, in turn, can enhance learning, memory and creativity. Two neurochemicals affecting mood, serotonin and endorphins are also released during exercise. Exercise can have a profound impact on stress, depression, anxiety, abuse problems, anger and other mood disorders.
Walk and Talk Meetings: Next time your boss wants to have a brainstorming session, suggest making a couple laps around the building to get your creativity cells fired up.

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September 27, 2005

Inspiration

Need some motivation? Check out these athletes at insulinfactor.com. They compete in triathletes, marathons, ½ marathons, long distance cycling and many other events. And they have diabetes. For some of you just making it to the finish line is hard enough, let alone thinking about your time at each mile. Imagine having to check your blood sugar, counting how many carbohydrates you’ve eaten, knowing your insulin to carbohydrate ratio and carrying your diabetes equipment every step of the way. Personally, I like to be as light as possible when I run, even my ipod feels like a load. Still think it’s too much work to workout? Most of us don’t realize how easy we actually have it.

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September 26, 2005

Spot Training

Trying to get rid of the spare tire around your waist by doing endless amounts of sit-ups and crunches? I hate to tell you, but you’re waisting your time! That’s like doing 100 bicep curls to decrease the size of your arm. Strength training exercises does just what it sounds – strengthens or builds muscle. If you build up your abdominal muscles, they’ll get bigger, just like your biceps will. When you strength train, you actually break your muscle fibers by pushing them beyond their limit. When the fibers heal they are able to withstand a greater force. It’s a good idea to balance out your strength training workout with abdominal exercises, but treat them like every other muscle. Try 3 sets of 15 repetitions. However, don’t be expecting a smaller waist. Spot training does not “burn off�? fat around that working muscle. Aerobic exercise is a great way to “burn�? calories, which at the end of the day is what is most important if you’re trying to lose weight (or that spare tire). Aerobic, or cardiovascular exercise, burns far many more calories than anaerobic, or strength training exercise does. The best advice is to do a little bit of each – aerobic exercise 3-5 times each week and anaerobic exercise 3 times each week. Make sure you take a day off. Your muscles can’t get stronger if you don’t give them time to rebuild.

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September 22, 2005

No More Excuses

Having a hard time fitting exercise into your busy life? Try these tips to help minimize excuses and be more consistent in your workouts. Consistency is the key to success.

Prepack your gym bag – If you pack your gym bag the night before, all you have to do is throw it over your shoulder on the way out the door…and of course stop at the gym on the way home. Or, if you’re an early morning exerciser, get your workout clothes ready the night before so you can roll out of bed and lace up your shoes.

The 5 minute rule – If you think you’re too tired to exercise, try it for 5 minutes. If you still feel bad, you can stop. Once you get moving, you’ll usually find the energy to keep going.

Enlist a friend – It’s hard to skip a workout if someone is counting on you to be there. Even if you don’t do the same exercises, sometimes you just need motivation to get there.

Set a routine – Once you get into a weekly pattern of exercise, you’re more likely to stick with it. It will soon become part of your life that you can’t live without. Make it a priority. Remember – we make time for things that we want to make time for.

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September 19, 2005

Circuit Training

Another opportunity to get the best of both worlds in a short amount of time. Like interval training, circuit training challenges both the aerobic and anaerobic systems. Start out doing this workout 2 times a week, taking a day off in between. Work your way up to 3-4 times/week with a day off in between.

Warm up for 5 minutes by walking, marching or jogging in place, dancing or doing any light cardio exercise.

1. Raise your heart rate with 20 jumping jacks.
2. Follow with 20 squat/sky reaches. With your feet hip width apart, raise your hands to the sky and squat down like you are going to sit in a chair. On the way down, bring your hands down to touch the ground. On the way up, raise your hands back up to the sky.
3. Do another set of 20 jumping jacks.
4. Do 10 reverse lunges. Stand with your feet hip width apart. Reach your right foot back so that your left thigh forms a 90 degree angle with the ground. Don’t let your knee go past your toes. Push off with your back foot, returning to start. Do the same with the left foot until you’ve done 10 with each leg.
5. Do 15 bicep curls. Using light weights (should be able to do 15 repetitions with the last 3 being challenging). Stand with feet hip width apart. Keeping you elbows in close to your body, curl the dumbbells up towards your shoulders, stop the motion before reaching the shoulders. Lower the weights to the starting position and repeat.
6. Jump rope for 30 seconds. (Or pretend you’re jumping rope if you don’t have a rope.)
7. Set the rope on the floor in a vertical line and jump over it, from side to side for 30 seconds.
8. Jump rope again for 30 seconds.
9. Do 15 triceps extensions. Stand with feet hip width apart. Hold the dumbbell by one end with both hands over the back of your head. Slowly lower the dumbbell and press back to the starting position.

Repeat the circuit 2 more times.

Cool down for 5 minutes with similar light exercises as the warm up.

Stretches
1. Stand on your right leg, bend your left knee back and grasp your left ankle. Slowly pull on your foot until you feel the stretch in your quadriceps. Hold for 10 seconds. As you lower your leg, reach it back and slowly bring your heel towards the ground until you feel the stretch in your calf. Hold for 10 seconds. Tilt your hips forward and feel the stretch in your hip flexor. Hold for 10 seconds. Switch legs.
2. Sit on the floor with your left leg stretched out towards the left side and your right foot tucked inside. Slowly lean forward towards your left knee until you feel the stretch in your hamstring. Hold for 10 seconds. Switch legs.
3. Bring your right arm across your body in front of your neck. Slowly press on your right elbow until you feel the stretch in your shoulder. Hold for 10 seconds. Switch arms.
4. Place you right arm on your shoulder with your elbow pointed forward. Slowly press up on your right elbow with your left hand until you feel the stretch in your triceps. Hold for 10 seconds. Switch arms.
5. With your arms at your sides, flex your fingers forward. Slowly extend your arms behind you until you feel the stretch in your biceps. Hold for 10 seconds.

Variations:
Work different muscles in the strength portions of this workout by substituting these exercises.
Instead of bicep curls, do side arm raises. Hold dumbbells at your sides with your feet hip width apart, elbows slightly bent. Raise your arms up to no more than shoulder height. Lower to the starting position and repeat. This is difficult for many people and you may need to use lighter weights.
Instead of the tricep extensions, do bent-over dumbbell rows. Again, stand with your feet hip width apart, knees bent and bend at your waist. Your back should be flat. Hold the dumbbells with your palms facing in. Bend your elbows and lift your upper arms keeping your arms close to your body. Squeeze your shoulder blades as your hands almost reach your torso height. Slowly lower and repeat.

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September 15, 2005

Interval Training

Just because you woke up late or only have 30 minutes on your lunch break to exercise doesn’t mean you don’t have time for a beneficial workout. Interval training is a great way to have a good workout in a short period of time. It uses both your aerobic and anaerobic systems to produce energy. The aerobic system allows you to walk or jog for several minutes by converting carbohydrate from different sources into energy. The anaerobic system uses mainly your carbohydrate stores (glycogen) to complete short bursts of activity like sprinting, jumping or lifting weights. By alternating these two systems, you’re able to push yourself harder than you normally would on your anaerobic bursts because you then give your body a rest at a lower intensity. You can do this type of training in two different ways. In one way, you decide when you “go all out�? and when you slow down depending on how you feel. Or maybe you sprint to the next telephone pole and then jog to the end of the park. This can be a nice variation to your normal running route. The other way is a little more scientific. Easier to do on a treadmill because the clock in right in front of you as you alternate speeds based on specific times. For example, you could sprint for 1 minute and rest for 30 seconds. The next time you sprint, increase the speed keeping the rest segment constant. Keep in mind the speed and duration of your work interval and the duration of your rest interval. If you’re just starting out, make the rest intervals longer than the sprinting intervals. So, no more excuses about not having time to workout. Everyone can find 30 minutes in their day (if you sleep 8 hours a night, that’s 1/32 of your day!) for some energizing interval training.

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August 10, 2005

Downward Dog is for Everyone.

Of course athletes practice yoga and pilates. Sun salutations, Warrior I, Upward Dog, the Hundreds, the Teaser - there's something for everyone. What better way to supplement any training program? Strengthening all those tiny muscles used for stability, adding flexibility and balance. It can also be a nice change of pace from hard-core training sessions. Although some types of yoga can be strenuous and challanging as well. It's not just sitting on the floor and touching your toes. Follow this link and find out what the football world is doing to get ready for opening day:

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July 30, 2005

Pigeons Are My Favorite.

I love Pigeon! I could stay in pigeon for hours if I had the time (or made the time). Pigeon, for those of you non-yogis, is by far the most relaxing, detensing (new word), hip-opening pose of all. Screaming Pigeon is great for the quads. Seated Pigeon is also nice for the hips, glutes, upper back and neck. Strongly recommended for headaches. Can't find a good picture of it but this link has one - scroll down to the last picture.
My yoga video recommendation: Baron Baptiste!

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June 27, 2005

You Got the Beat?

Powered by music.
Rhythm does more than move us. For athletes, the right tunes can sharpen focus, boost performance and minimize pain.
By Jeannine Stein

It was the tae kwon do championship, and competitor Michael Tang needed something to help him concentrate, to calm his pumped pre-competition energy. He turned to the one thing he knew would work: music.

Strapping on his headphones and cueing up some techno-trance music, he closed his eyes and began to visualize himself going into the ring, winning the first round, then the second. "I used the music as the soundtrack of the day," Tang recalls of the 2001 match. "It put me into a more relaxed state of mind and helped me focus." He kept the music in his head throughout the event. The result? He won the U.S. national title.

Athletes work hard to reach a state of internal calm, harnessing their mind power to stay intense, but not frantic. Music helps them get into that zone, offering flow, control, focus. It helps them manage the pain of stressing their bodies to levels undreamed of by most three-times-a-week joggers. And it becomes a positive diversion.

"Although your brain is really high-tech, it can't think about two things at one time," says sports psychologist Michelle Cleere. "If you have a genre of music that really gets you pumped and keeps you focused, it will distract you from negative thoughts."

How music affects athletic performance begins with the eighth nerve from the ear, which has two direct tracks: one that involves hearing, and another that goes straight to the vestibular system, that part of the cerebellum that manages balance and some motor functions. The same kinds of messages from the cerebellum that enable us to concentrate also encourage maximum performance. So when the right kind of music hits that eighth nerve, all sorts of good messages get sent to the cerebellum.

Humans are hard-wired to process music, both on a motor level and an emotional one, says Mark Bodner, director of research for the MIND Institute, a nonprofit brain research and education facility in Costa Mesa. "Certain music has certain structures that resonate with certain networks we're born with," he says. When those networks overlap with others, it can affect complex motor sequences such as athletic activities.

Music can trigger various emotional responses too, which may explain why athletes seek out certain types of music. Although some of those responses are learned, many of them are inherent. "Even if you're listening to something passively, it will elicit a very specific response," Bodner says. "It truly is tapping into something very innate."

Although each physical part of the brain is connected to particular functions, the brain is also a masterpiece of interconnected systems, and brain waves circulate throughout. Delta waves, for example, are associated with deep sleep, and a drowsy feeling means that theta waves dominate. When adults are awake and alert, but anxious and perhaps too focused, fast beta waves are in action. But in the state of flow, of being in the zone, of being totally relaxed but highly focused, alpha waves organize the brain.

Visualization, deep breathing and listening to music are all techniques used to bolster alpha waves. Athletes in an alpha wave state are charged up, but not so much that performance is marred or that exhaustion hits long before crossing the finish line.

Music can be a continuous stimulus to get the alpha waves rolling, helping the athlete (and the weekend warrior) induce a state of higher concentration, minimizing pain and distraction. When the body is in peak condition and the mind is in a state of calm focus, records can be broken, holes shot under par and tennis serves aced.

Although most people who exercise to music might not give copious thought to their playlists, for pro and elite athletes, the undertaking is more serious. How much music they listen to, and when and where they listen to it, can have both good and bad consequences.

For Tang, choice of music is critical in maintaining a middle ground between being too calm and too tightly wound. "I don't listen to music just to listen to it," says the 31-year-old from Massachusetts. "I know consciously the feeling I'm trying to get, the state of mind I'm trying to achieve."

Research studies have found a definite link between music and improved athletic performance. One study, done two years ago at Acadia University in Nova Scotia, found that women who listened to music ran a minute or two longer than those who didn't. They also adjusted their strides to run more efficiently, and had lower perceived exertion.

"If you get an endorphin response from something like exercise, does music enhance that and allow you to go a little further?" asks René Murphy, the study's coauthor and associate professor in the school of recreation management and kinesiology at Acadia.

Another study, done at Southwestern University in Texas, found that men cycling at a high intensity were able to exercise longer while listening to fast-paced music, and even longer while listening to music they liked.

Some research suggests that music tempo is also a factor in the relationship between music and exercise. In one study, up-tempo music, more than slower music or no music at all, promoted positive moods during exercise. Another study of Russian weightlifters proposed that the speed of an exercise should be matched to the beat for maximum impact.

Music is a welcome distraction that keeps negative thoughts at bay, which is "one of the top challenges I run across with athletes," says psychologist Cleere.

The danger comes when the athlete becomes dependent upon music during training, then has to go without during a competition, especially long, grueling races such as marathons and triathlons.

Gale Bernhardt, the 2004 men's and women's Olympic triathlon coach, cautions athletes not to incorporate it into every workout so that it doesn't become an unbreakable habit. "I want them to be in tune with what their body is doing," she says. "In most elite racing situations you can't have music, and I want them to be able to work their way through what's going on, whether it's dealing with pain or those evil little thoughts in your head that tell you bad things are happening."

She suggests using a mantra, "A few lines or words that are motivating that can come into their head and make them think positive thoughts, something you can say with every foot strike or pedal stroke." At least half of athletes she deals with who use this method, she thinks, use song lyrics.

Bernhardt, also a triathlete, uses the method and prefers "songs with lyrics that are motivating, because it's easier for me to visualize things if the words are powerful."

Bob Seger's "Shakedown," for example, is a favorite; the lyrics "Shakedown, breakdown, takedown, everybody wants into the crowded line. Breakdown, takedown, you're busted" works especially well when she's on a competitor's tail.

Check triathlete Mark Fretta's iPod while he's training and he'll probably be listening to Van Halen, U2, LL Cool J or Method Man, tunes with a good beat that are up-tempo. One thing is for sure — he'll be listening to something, probably even in the pool.

"Music is like the legal drug I use in my training," says Fretta, a USA Triathlon National Team member from Colorado. "When I race, I have music going through my head. I've tried to have a playlist in my brain, but it doesn't work that way. It comes to me, I don't have to force it."

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April 29, 2005

Get Up and Get Moving in May!

May is National Physical Fitness and Sports Month and I encourage everyone to get up and get moving! Now, when I say get moving I mean a couple different things. It is important for all of us to be “active�? during our daily lives. So, if your day involves getting up, 10 hours of sitting at your desk, going through the drive-through on your way home, eating dinner as you watch television and going to bed, I’m talking to you. There are a couple things you want to keep in mind while you are at work. Number one is park your car far far away. If you drive to work, park your car in the furthest-most spot in the lot. If you take the bus, get off one stop early and walk the rest of the way. If you currently walk or bike to work – you are already many steps ahead! Number two is take your breaks. However, you are not going to the water cooler or break room for a doughnut, you are going for a walk. Fitting in three 10 minute walks a day can have significant health benefits. So this means your lunch break will also include a short walk. Don’t forget to walk by your boss’ desk to remind him/her that May 18, 2005 is National Employee Health and Fitness Day. Number three is take the stairs. If you have the choice of taking the elevator or the stairs, you will take the stairs. If there is a restroom on a different floor than the one you are on, I propose you take the extra steps and use the restroom on another floor. Your waistline will thank you later. Enough about work, let’s say you are at home and you are looking for ways to be active. You can work in your yard – mow the lawn, with a push-mower, of course, weed, plant flowers, fix the leaky hose or take your dogs for a walk. Inside, you can finish the laundry, organize the office or turn on some snappy music and clean, dance around or a combination of the two. All of these things keep you active as you go about your daily routine.

The other type of movement I want you to focus on is a “bout�? of exercise to help improve your fitness level. I said the E word, I know, but don’t think of it as effort, think of it as energized! First things first, find something you like to do. I like to run…maybe not always in the beginning but once I get into my rhythm, I could run forever. (By the way, National Running and Fitness Week is May 16-22) I have run in a marathon, 3 half-marathons and numerous short races like 5Ks, 10Ks, 5 milers and 10 milers. My favorites have been in San Francisco running across the Golden Gate Bridge, down Embarcadero, through the Presidio and Golden Gate Park. Others may despise running. That is why it is most important to find something you like so you can stick with it. You can bike, swim, walk, take an aerobics class, play basketball, soccer, or any other team sport. They even make video games in which playing it involves dancing or putting you through a boot camp workout! Keep in mind, I am in no way an advocate of video games and that is the only video game recommendation you will hear coming out of my mouth. So that is aerobic activity and is only one component of fitness. Being fit also includes strength training. Building strength not only makes you stronger but also prevents injuries, makes daily activities easier to do, keeps your bones strong and improves your posture. You can build strength by using free weights, fitness tubes, strength bands or even soup cans or water bottles. All you need is some resistance. The last component of fitness is flexibility. Benefits of flexibility include improvements in your range of motion, balance and also helps prevent injuries. Improvements in flexibility can be achieved through basic daily stretches of major muscle groups or by doing yoga or tai chi.

So now it’s up to you. Find some free time by turning off the television. You have ideas on how to get moving and hopefully a little motivation. Remember, we make time for things that we want to make time for and making time to be active, whichever frequency, intensity or type you choose is well worth the time and effort. Exercise has profound impacts on your health, including lowers blood pressure, blood glucose levels, triglycerides, increases HDL cholesterol, relieves stress, builds strength, endurance and flexibility, helps you sleep better, increases self esteem, protects your bones and boosts your energy level. Listed above are all the great reasons to be active: so what do you do?

** Please consult with your physician before starting any exercise program. If you are not physically active, it is wise to start slow and easy and gradually add time and intensity.

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April 21, 2005

TV Turnoff Week

National TV Turnoff Week is right around the corner. Get ready to turn off those televisions for good…or at least for the week of April 25th – May 1st. Watching television is one of the most inactive things you can possibly do. Not to mention all the food commercials you are exposed to which try to convince you that eating/drinking a certain food will make you look like this, act like that or have these kinds of friends. Then you have to deal with the urge to want to try the new flavor of Doritos that are now on the market or get the new burrito at the local taco joint. And, if you actually succumb to the urge to get the bag of Oreo cookies from the kitchen, you may mindlessly eat the whole thing by the time your show is over. Just think of all the free time you will have without TV. You can finish projects you started 3 weeks ago, play a game with your kids, go to that spinning class you have been meaning to try or maybe put on paper that novel you have been dreaming up in your head. You will be amazed of all the things you will accomplish. For more information, visit www.tvturnoff.org.

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March 23, 2005

Walk Your Way to Wellness

The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. An eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.

A regular walking program can help:

Reduce blood cholesterol

Lower blood pressure

Increase cardiovascular endurance

Boost bone strength

Burn calories and keep weight down

Get Ready
A walking program is simple to start. All you need are comfortable clothes and shoes. Layer loose clothing, keeping in mind that exercise elevates the body's temperature. Shoes specifically designed for walking are best.

Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don't forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable as well as more effective.

Get Moving
Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep in mind the following:

1. Walk short distances. Begin with a five-minute stroll and gradually increase your distance.

2. Forget about speed. Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.

3. Swing your arms naturally, and breathe deeply. If you can't catch your breath, slow down or avoid hills.

4. Be sure you can talk while walking. If you can't converse, you are walking too fast.

Get Fit!
Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity. Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.

Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.

Keep track of your progress. Many experts recommend that you walk a minimum of 20 minutes a day. But there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!

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March 15, 2005

Stretch. Flex. Lengthen.

We take part in aerobic activity to improve our cardiovascular endurance and burn fat. We weight-train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right?

Actually, there are three important elements. Often neglected is flexibility training. That neglect is regrettable, because flexibility training:

Allows greater freedom of movement and improved posture

Increases physical and mental relaxation

Releases muscle tension and soreness

Reduces risk of injury

Some people are naturally more flexible. Flexibility is primarily due to one's genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself. The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.

Stretch For Success
Before stretching, take a few minutes to warm up as stretching cold muscles can cause injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least 5 to 10 minutes warming up prior to stretching.

When performing any stretch:

Start each stretch slowly, exhaling as you gently stretch the muscle.

Try to hold each stretch for at least 10 to 30 seconds.

Avoid these stretching mistakes:

Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury.

Don't stretch a muscle that is not warmed up.

Don't strain or push a muscle too far. If a stretch hurts, ease up.

Don't hold your breath.

Fitting Stretching Into A Compressed Schedule
Time constraints keep many people from stretching. Some complain they just don't have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed. Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing. And all aerobic activity should be followed by at least a few minutes of stretching.

Here are some tips for fitting stretching into an overstuffed schedule:

1. If you don't have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates muscle temperature enough to make them more pliable and receptive to stretching.

2. Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by pointing the toes and reaching the arms above your head. This can clear your mind and help jump-start your morning.

3. Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.

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February 08, 2005

What do you do?

What’s better for weight loss: intensity or duration? It’s true, the longer you exercise, the more your body uses stored fat as fuel. This is because it takes longer for fat than carbohydrate to be converted into energy. At the beginning of your exercise bout, you mainly use the carbohydrate that’s circulating in your blood stream. As time goes on and you start to slow down, like on a long jog, you’re using more fat for energy along with some carbohydrate. When long distance runners carbohydrate-load before events, they try to prolong the use of fat for fuel…because they don’t want to slow down. It’s also true that the more intense your workout, the more calories you burn (mainly from carbohydrate). Carbohydrate is a very quick energy source. When you’re sprinting or lifting weights, you are using carbohydrate. So the big debate concerning weight loss strategies is whether it’s better to burn more calories in a high intensity workout or use stored fat as fuel during longer, less intense workouts? This takes us back to the not-so-popular weight loss equation of weight management equals calories in minus calories out. So, it all comes down to how many calories do you expend? The problem is that in the long run you burn about the same amount of calories when you run fast for one mile or jog slowly for one mile. However it takes you longer to complete the slow jog, than the fast run. In our fast-paced lifestyle, everyone is pressed for time and only sets aside a small amount of time for exercise (if any). For these people the high intensity, short duration exercise bout is their best bet. However, given the fact that most of us are not currently physically active, a fast walk or slow jog may be more realistic. Either way, we make time for things that we want to make time for and making time for exercise, whichever frequency, intensity or type your choose is well worth the time and effort. Exercise has profound impacts on your health, including lowers blood pressure, blood glucose levels, triglycerides, increases HDL cholesterol, relieves stress, builds strength, endurance and flexibility, helps you sleep better, increases self esteem, protects your bones and boosts your energy level. Listed above are all the great reasons to exercise: so what do you do?

** Please consult with your physician before starting any exercise program. If you are not physically active, it is wise to start slow and easy and gradually add time and intensity.

Posted by Lisa at 02:50 PM | Comments (0) | TrackBack

January 25, 2005

Finding Balance with Yoga

For thousands of years, yoga has been touted for helping to still the mind. Balancing poses—such as tree, dancer’s, and one-leg balance—are prime examples of how yoga helps to do exactly that. When you’re concentrating on these poses, you can’t think about anything else, because the moment your mind wanders, you begin to lose balance, and you’re brought back to the present.

In fact, balance postures require so much focus that they can be challenging, but that’s also what makes them fun. The most important part of doing them is maintaining a sense of humor. If you lose your footing, just take a breath, and get back up. With practice, you’ll improve. Besides, the process of getting into the pose is what’s important, not what the result looks like.

Some of the body benefits include increased flexibility, more strength, and better posture—the latter two a result of holding each pose for the length of a few breaths. Whether you’re a beginner or a seasoned yogi, every time you practice, you sharpen your mental focus, take time to breathe, and move your body, keeping it healthy, strong—and balanced.

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January 19, 2005

10,000 Steps a Day

How many steps do you walk each day?

Maybe you have heard the recent guidelines about walking 10,000 steps per day. How far is 10,000 steps anyway? The average person's stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles.

A sedentary person may only average 1,000 to 3,000 steps a day. For these people adding steps has many health benefits. I have outlined the basic 10,000 steps program, but also added a commentary below.

A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day. Example: If you currently average 3000 steps each day, your goal for week one is 3500 each day. Your week 2 goal is 4000 each day. Continue to increase each week and you should be averaging 10,000 steps by the end of 14 weeks.

Wearing a pedometer is an easy way to track your steps each day. Start by wearing the pedometer every day for one week. Put it on when you get up in the morning and wear it until bed time. Record your daily steps in a log or notebook. By the end of the week you will know your average daily steps. You might be surprised how many (or how few) steps you get in each day.

There are many ways to increase your daily steps. Use your imagination and come up with your own list:

· Take a walk with your spouse, child, or friend

· Walk the dog

· Use the stairs instead of the elevator

· Park farther from the store

· Better yet, walk to the store

· Get up to change the channel

· Window shop

· Plan a walking meeting

· Walk over to visit a neighbor

· Get outside to walk around the garden or do a little weeding

Continue to track your daily steps and/or mileage; and keep notes on how you feel, how your body is improving, or other changes you are making to improve your health.

If you are in very poor physical condition or at any point you feel that you are progressing too rapidly slow down a bit and try smaller increases. If you have any health concerns seek your physician's advice prior to starting or changing your exercise routine.

Notice: I have outlined the standard 10,000 step program because it is a popluar program. This is a good program to help get people motivated, or to get sedentary people moving. It is however recommended that most individuals fit 30 to 60 minutes of dedicated walking (or other exercise) into their routine at least 3 to 4 days a week. You can start with as little as ten minutes per day and gradually increase your walking routine.

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January 18, 2005

How to Tackle Too Much TV Time

Watching television is one of the most inactive ways to spend your time. TV also influences our food choices and can act as a childminder. Here are some ideas on how to better manage time spent in front of the TV.

Set a Budget. Set a limit on how much time your kids spend in front of the TV, playing video games or surfing the internet. The ultimate goal is 1 hour per day. Start with a reasonable limit and work your way down.

Make an Action Plan. Brainstorm with your kids about what else they can do besides watch TV. Post a “Top 10�? list on the fridge for easy access when they get home from school or are bored. Some examples of activities could be riding bikes, shooting hoops, walking the dog, doing household tasks or helping make dinner.

Move While You Watch. Place a bike or treadmill in front of the tube and encourage your kids to pedal or stride while they watch. During commercials, do some stretches or abdominal work. Rent or buy a fun exercise video to do with your kids.

Reward Them. Make another list of possible rewards your kids could earn by meeting their TV budget. Decide on one reward and stick to it. Possible rewards could be having a friend over to play, going to a cousin or grandmother’s house, money, going for a family bike ride, or a piece of exercise equipment like a jump rope or pedometer.

Tune Out at Meal Times. Turn off the TV while eating family meals. This is a time to catch up on what’s going on in everyone’s lives. It also lets you focus more on what and how much you’re eating and enjoy your food more.

Be a Good Role Model. Put the whole family on a TV Allowance Budget and put a healthy lifestyle first on your list. Kids like to do what you do and eat what you eat. You’ll be surprised how much time you’ll “find�? when you turn off the TV.

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