Learn how keeping a nutrition log is the key to your weight loss success.
The Pen has Power over the Pound - August 26th, 2010
Hiring a Personal Trainer or Buying Exercise DVD’s? - June 24th, 2010
A common question: “Should I hire a personal trainer to design an exercise program for me or would it be better to just get some quality exercise DVD’s for me to do at home?” My answer that question is a definitive maybe yes or maybe no. Brilliant isn’t it? Now, let me explain myself. Both a quality certified personal trainer and quality home exercise program have their positive role. Note that I used the word “quality” in that statement to describe both types of services. MANY personal trainers out there that either lack credentials or quality services. MANY exercise videos are low in quality and don’t give you proper instruction to avoid hurting yourself. BUT, if you can find a quality trainer and quality home exercise DVD program, I think you have hit the gold mine.
5 Reasons to Work with a Certified Personal Trainer (or fitness professional)
- Personalized Program. Your program will be designed specifically around YOU. If you have a shoulder, hip, or back problem, that exercise program will be developed with your needs in mind. If you have certain area of focus, those elements will be incorporated into your program. If you need more rehab and corrective exercise, one-on-one sessions with a trainer are ideal for you.
- Continual Progression and Challenge. Your trainer will design programs in phases that will allow your body to adjust and change, thus avoiding a plateau. This process goes beyond 60 to 90 days. The continual challenge of new things will occur as long as you are working with your trainer.
- Good Exercise Form. If you are concerned about moving your body in a correct way and avoiding injury, a trainer will be there to ensure that your form is correct and offer suggestions when they see something that could potentially cause you harm.
- Motivation. A trainer will push you to complete that extra repetition when you don’t want to push yourself. They will call you if you don’t show up. A trainer will ideally build a positive relationship with you that encourages your long term commitment to exercise.
- Affordable. Yes, I did just say that. It is not a typo. Whereas some clients choose to train with a trainer 3-5 days a week on a continual basis, that does not have to be you. We can all say that it would be ideal to have a trainer knock on your door on a daily basis to make you MOVE, but that is not always realistic. Choose to work with a trainer once a month for new program design and accountability. If you can’t do it every month, at the very least, work with your trainer once every quarter (3 months). You are worth it!
5 Reasons to Purchase a Quality Home Exercise DVD Program
- Convenience. A Home Exercise DVD is easy on your schedule. You can get up early or stay up late. You can do it when your children are taking a nap. Or in my own personal situation…it gets me OUT OF THE GYM. As a trainer, I often feel like I LIVE at the gym. It feels great to get out and still get my workouts accomplished.
- Cost. A good home exercise DVD system can cost between $60-$120. That is equal to 2-3 months of a gym memberships. As long as you actually DO those workouts, it is a GREAT deal.
- Variation. Beachbody comes out with new exercise programs on a regular basis. This is fantastic if you are ready for something new and different. Mix and match programs such as P90X, Turbo Jam, and Chalean Extreme. Make it your own!
- Alone Time. If you like working out when no one is watching, than DVD’s are ideal for you. You don’t have to worry about the type of clothes you wear, the way your hair looks, or who is watching you.
- Social Time. On a different level, you can choose to get one or two friends together (at your house or theirs) and do these DVD programs together. It is a great way to have accountability and fun at the same time.
Which home exercise DVD’s do I recommend? My first home exercise experience started with Beachbody’s Turbo Jam. I saw an infomercial years ago and thought it would be a FUN way to do cardio while being able to LEAVE the gym after my clients. Several years later, I have become a Beachbody addict and a Team Beachbody Coach. I love their programs and I think their trainers queue in a proper way to help avoid injury. Thus, Beachbody programs (such as P90x, Insanity, Turbo Jam, Turbo Fire, Chalean Extreme, etc) are the only programs I would recommend to my mom, sister, brother…well, you get the idea. They are the only ones I trust with my body. Ask your trainer to incorporate these home workouts into your BIG picture.
Karen’s ultimate recommendation: 1) Work with a trainer on a monthly (or quarterly) basis to ensure that your exercise form is correct and that you are pushing yourself at an appropriate intensity. You can meet with a trainer a gym, find a trainer that has a personal training studio or get them to come to your home. 2) Find a quality home exercise DVD program that pushes you on your “off” days and lets you workout when it is convenient for you. You will have a blast. I’m doing Turbo Fire right now and I LOVE it! 
Quick & Simple Healthy Snack Ideas – Part 1 - June 17th, 2010
I know how easy it is to get into a rut with foods when you are trying to eat healthy. You find those few breakfast, lunch, snacks and dinners that are healthy and enjoyable, but boredom is inevitable. Here are a few snack ideas that may spark some interest. Please feel free to add some as well!
- Almonds
- Low-fat cheese & fruit (dried or fresh)
- Whole grain waffle topped with honey or fruit
- Whole grain cereal (You can mix a few different varieties)
- Cucumber slices & Laughing Cow spreadable cheese
- Energy bar (with at LEAST 4 grams of protein)
- Melba toast with light cream cheese and dried fruit
- Apple slices with peanut butter or almond butter
- Slices of turkey and grapes
- Low-fat cottage cheese (you can add chives & pepper) with veggies for dipping
- Almonds or walnuts mixed with craisins, blueberries, or cherries (dried or fresh)
- Plain oatmeal with peanut butter or berries, & a little milk
- Hummus with veggies for dipping
- Shelled edamane
- Multi-grain cracker with part-skim ricotta & honey
- Low-fat cheese, small piece of fruit, & one piece of dark chocolate
- Whole grain english muffin with peanut butter
- Hard boiled egg sprinkled with pepper
- Low-fat greek yogurt with walnuts or granola and honey
Do you have any ideas you would like to share that have a nice balance of proteins, healthy fats and carbs?
See the article about Karen in the Mail Journal Newspaper – May 2010 - June 11th, 2010
Healthy Pancake Recipe - June 9th, 2010
Looking for a Healthy Pancake Recipe without added junk? Try this and let me know what you think!
2 eggs, lightly beaten
1/4 cup canola oil
2 cups lowfat milk
2 teaspoons baking soda
1/2 cup wheat germ
1/2 teaspoon salt
1 1/2 cups whole wheat pastry flour
In a medium bowl, mix eggs with oil and buttermilk. Stir in baking soda, wheat germ, salt and flour; mix until blended. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle. Brown on both sides, turning once. Makes 8 servings.
Cooking Time: 10 minutes
Nutritional Information: (per serving)
Calories: 208
Protein: 8 g
Fiber: 4 g
Carbs: 23 g
Fat Total: 10 g
Saturated Fat: 2 g
Turbo Fire LIVE Release Party – June 26 - June 9th, 2010
Saturday, June 26th 11am – Noon
Location: Lakeside Fitness (Syracuse, Indiana)
Who Can Come: Open to Everyone (Bring a Friend)
Cost: Free
What is Turbo Fire? Watch this Video!
Turbo Fire the new workout program designed by Chalene Johnson is due out June 18th, 2010 to Team Beachbody Coaches (Karen Tanner Byrd is a Beachbody Coach).
Join me for a Kick-Off Party on June 26, 2010.
** Location to be announced. Stay tuned! **
- Try the HIIT (High Intensity Interval Training) workout that will BURN up to 9x more fat than regular workout.
All in one FUN PARTY! Come in your workout gear. Bring water, towel and change of clothes because you WILL SWEAT!
Email Karen if you are interested in attending the Release Party: karen@trainingbytanner.com
Burn All Summer Long - June 9th, 2010
Welcome to summer! I am excited that summertime is here and I can imagine that you are too! Whether you get to enjoy a change of pace, time at the lake, or just the warmer weather, summer is a great time of year to get and stay active. Unfortunately due to the change of schedule, it can be hard to motivate yourself to “get moving” during these fun months. So here are few of my tips to keep you consistant and BURNING FAT this summer.
- If you are limited on time, get the resistance training in and sweeze cardio in when you get the chance. One of the BIGGEST mistakes individual’s make in their workouts is to become someone I refer to as the “Cardio Junkie.” That personlikes to do cardio (biking, running, walking, swimming, etc) five days a week for one hour and doesn’t have time for the resistance workouts. Three words for you. MUSCLES BURN FAT. Lean muscle elevates your metabolism and helps your burn more fat when you are sitting around on the boat with friends. Basic Cardio doesn’t accomplish that same thing. My Advice: Prioritize Resistance Training and squueze in bursts of cardio with your extra time.
- Find something new and exciting to do! Talk to your trainer (me) about spicing up your program and/or find a fun and exciting home exercise program that will motivate you to reach your goals. Check out www.karentanner.com for great home workouts programs such as TurboJam, P90X, Insanity, and other AWESOME workout programs). TURBO FIRE comes out June 18th – I am pumped about this! My Advice: Find something that will keep you excited about your workouts. That often means finding something new and exciting to do.
- Be Social with your workouts. Most of your friends have the same schedule that you do in the summertime. Use this as an opportunity to find workout buddies, walking buddies, or something similar. This way you can catch up on your chats while also burning calories. You will always be more successful with an accountabilty partner. My advice: TEAM (Together Everyone Achieves More).
One last thought about summer workouts: Just do them! This is such a wonderful time of year to get out and be active. Embrace the sunshine, wonderful breezes and reach those summer goals. Don’t let the Fall season arrive and wonder what happend this past summer. Feel good about yourself. Set great goals this summer and have FUN!
How to Do a Stability Ball Crunch - May 28th, 2010
Nutrition Breakdown - May 14th, 2010
Nutrition can be extremely overwhelming. If you don’t like something you hear on the news, just wait 3 days and likely the information you hear will change. This influx of changing information can either discourage healthy eating all together by creating a “why does it matter anyway” mentality or it can creates “nutrition monsters” who think they can only eat 3 things in this world that won’t harm them. Despite all the ups and downs of nutrition, the key elements of nutrition have remained the same (for that I am thankful). Following these key elements and their concepts is like being the turtle in the race…the slow and steady win the race. Don’t freak out by everything you read. Consistency is the key. Apply these nutrition guidelines into your life and you will be creating the outline to great health.
Carbohydrates
Carbohydrates are otherwise known in our vocabulary as starches and sugars. They are not evil and your body NEEDS them. Carbohydrates are the main energy source of your body. There are two forms of carbs: complex and simple.
Complex Carb Examples: legumes, grains, and starchy vegetables (potatoes, corn, peas).
Simple Carb Examples: fruits, milk, and foods made with sugar (candy/sweets).
What to focus on: 45%-65% (225-325 grams in a 2,000 calories meal plan) of your intake should be made up of carbohydrates. Eat more complex carbs such as 100% whole grains, beans, and nutrient rich fruits. Limit added sugars and drink low-fat milk.
Protein
Proteins are essential to life. Our skin, bones, muscles and organ tissues all contain protein. You can also find protein in your blood, hormones, and enzymes. Sources can be from plant and animal. Richest sources of protein include: legumes, poultry, seafood, meat, dairy products, nuts & seeds.
What to focus on: 10%-35% (50-175 grams in a 2000 calorie meal plan) of your intake should be protein. Emphasize plant sources such as beans, lentils and soy. Choose lean meats and try including seafood 2x/week. If you are trying to build up lean muscle tissue in your body, focus on 35% of your intake being protein.
Fat
Fat is NOT your enemy. It helps your body absorb essential vitamins, maintain structure of cell membranes, while also helping your immune system work. Fat is a VERY concentrated energy source. It has over twice the calories per gram than protein or carbohydrates.
What to focus on: 20%-35% (44 – 78 grams in a 2,000 calorie meal plan) of your intake should be from fat. Too much saturated or trans fat can increase blood cholesterol levels and increased risk for coronary artery disease. Eat nuts and oils (olive, canola, and other nut oils). On a 2,000 calorie meal plan, keep saturated fats under 15 g/day, keep trans fats under 2g/day and keep cholesterol under 300mg/day.
To reduce blood cholesterol, focus on eating fruit and vegetables, limit animal products and eat no more than 170 grams of meat (animal protein) a day.
Let me know if you have any questions!
R.I.C.E. Your way back into exercise! - May 4th, 2010
Even though we all try to exercise with correct form and not ever get injured, sometimes life happens and we end up injuring our back, shoulder, ankle etc. Many times these injuries don’t happen in the gym but when you are playing basketball with your kids or landscaping the yard. These injuries can provide a significant setback in your workout programs. Tissue healing takes an average of 4-6 weeks. So, one of the first things you need to do is back off a little bit if you want to heal faster. For many avid exercises, the habitually addicted (a.k.a. Runners), this is a very hard concept. They push and push and push harder and think that if you continue to push, it will heal and feel better. Injury is not often an issue of mental weakness. So next time you have injury, try applying the method of R.I.C.E.
- REST – Take a break form the activity that is bothering you. If you are a runner, try getting on a bike or swimming some laps. If your shoulder hurts when you do overhead movement, avoid doing that movement for a while. Rest doesn’t always mean that you should do nothing, but rather try something different and give the injured area a break.
- ICE – With injury comes inflammation. Applying ice to the injured area will help “cool” that inflammation and help your body get rid of it. The longer you have inflammation in your body, the harder it will be for your body to heal. In the sports medicine world we recommend that you ice about 20 minutes with a bag of ice (ice cubes or crushed ice in a zip lock bag) directly on the skin. The exceptions are when you have a circulation issues thus icing is contraindicated or if you are icing an area like the elbows, wrists, or fingers which would get cold faster. If this is the case, then you can try icing for about 10 minutes instead.
- COMPRESSION – Putting a wrap or brace of some kind onto your injured area will not only help it feel better, but the light compression will help your body also rid itself of that inflammation. Using the wraps or braces in a sense is “hugging” the injury to help it heal. It also gives you a sense of awareness so you don’t forget what is going on and try to do something you shouldn’t. A note of caution: go easy on the compression. Don’t make it too tight. If you start turning blue or get tingling in your fingers or toes, then you need to back off a little and wrap it lightly.
- ELEVATION – Especially when your injury is brand new, elevation is a keep principle that will also help reduce immediate inflammation and swelling. Gravity pulls on that swelling and can cause the swelling to pool in certain areas. For example, if you injured your ankle, it is a great idea to apply the other principles of R.I.C.E. while also elevating that ankle above or at heart level.
If you have a basic sprain or strain, the R.I.C.E. principle should help. If you notice extreme pain or other responses that concern you, please see your doctor.
