Fitness Bits and Bites

Resistance Training at Home

2009-04-09T15:38:00.001-07:00

Can you get a great workout in at home? Yes! A home program can be just as effective as a gym workout but the first step is accountability in yourself and actually doing the workout. A trainer can spend hours designing a program for a client but if the client does not use it on a regular basis, it becomes a bunch of words on a piece of paper.

What to Buy?

When purchasing home gym equipment, buy products that have long been used in fitness facilities and are not considered "fads". The worst products are the quick gimmick informercials. The simpliest and most cost effective gym equipment is the dumbbells. You can buy are variety of sizes and make your own home gym. A newer version is the Power Blocks that have a variety of dumbbell weight variances all in one block. But if you aren't ready to lift more than 20 lbs, start off with a set of 5, 8, 10, 12 or 15 lbs dumbbells.

Second, buy a mat and a fitness ball and learn how to use the fitness ball by checking out your local community centers and trying a ball class or making an appointment with a personal trainer. Fitness Balls can be tricky and dangerous if you do not know how to use them but once you do, they are a great tool for training the entire body.

Thirdly, invest in a step bench with 3-4 risers per side. A step bench is an inexpensive way to have your own bench to do exercises on without getting a bulky piece of equipment.

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Making Fitness at Home a Priority

The greatest challenge a home gym faces is your schedule and home distractions. If you plan to make time for a workout make sure you shedule it into your day. If you have little ones, ask a neighbour or friend to take them to the park while you get your workout in. If you and your partner both want to make time for the gym, schedule separate times so that while your partner is working out, you are taking care of any distractions and vice versa.

It only takes one person to change your life - you, Ruth Casey

The Most Powerful Weight Loss Tool

2009-04-05T21:46:00.001-07:00

The most powerful tool in weight loss today is your accountability. Too often we get lost in the fancy programs that are being offered but if you cannot be accountable for your actions, you will never succeed.

Your accountability in terms of weight loss begins with a simple journal, whether it is online or beside your night stand is irrelevant, what is important is that each day you track your activity and your eating habits. Remember, when you are not honest in your journal you are only cheating yourself.

How to Jounal:

Each day track your food starting with the time you ate, the serving and as much details as you can such as brand of food and calories. This way you are truly aware of your eating habits. If you think you are eating only 1500 calories a day but discover through journaling that you are eating 2500 calories a day, you will soon be able to get on the right track and move forward in your weight loss goals instead of constantly wondering why you can't lose weight.

Journals should include your daily activity as well. Especially if you wear a heart rate monitor and can track calories you have burned. Now when you look back at the end of the week, you can review whether you need to increase your activity level or if you are doing enough to spark weight loss.

Why is Journaling Crucial?

Until you get real in the process of weight loss through honesty with yourself, you will never start off on the right foot. Weight loss can be made much simplier but it does take more effort through tracking your progress everyday.

Start today by purchasing a notebook that will fit in your purse or somewhere you spend time reflecting. Each day make a conscious effort to journal but your emotional process. How is your energy level, are you feeling healthy, how does exercise feel before and after. The more detail the faster you will acheive your weight loss goals.

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Starting an Exercise Plan-Step One

2009-04-04T21:17:00.000-07:00

The first step when starting an exercise plan is to begin by moving. The human body was designed to exercise and move on a regular basis. Walking keeps the heart healthy and the body strong.

How often should I walk for?

It is important to walk everyday, start with 10 to 15 minutes a day and gradually increase your time and pace until you are able to walk for more than 45 minutes and have a good sweat going with an increased heart rate.

When is the best time to walk?

The best time to walk is when it is safe (ie. daylight) or with a walking partner. Ideally after a meal because walking helps with digestion and gets people off the couch after a meal. Make sure you know where you are walking, have told someone how long you will be gone and if you use a musical device with ear phones that you are aware of your surroundings.

How can I increase my walking program to lose weight?

Simple ways to increase your walking program are increasing the speed or adding hills to your program. As a fitness expert, I always tell my clients to invest in themselves by purchasing a heart rate monitor, especially if they are new to exercise. It is important to know where your training zones are so that you can safely increase your program without placing your body at risk.

What if walking hurts my knees or back?

If you suffer from chronic back, knee or other joint pains that make walking unpleasureable, it is always recommended to visit with health practioners to correct the problem and work with so that you can move pain free. You can try other exercises like swimming or find a local spinning class that takes the stress of joints but offers and unbelievable sweat-filled workout and the best part, you control the tension.

The journey of a thousand miles (your goal) begins with a single step...
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