#1 “I don’t have time to exercise”

We have all heard and used this one at some point in time.  Most people have more free time than they realize.  In fact, in might be embarrassing if someone added up all the time we had here and there.  Want to know something awesome?  You don’t have to have one hour blocked off to get the workout in, but if you can do a few 15 minute activities here and there, you will be on the right path.  Exercise is probably the best thing you can do for your health on a daily basis.  You will make time for things that are important to you.  Is your health important?

#2  “I’m too tired to exercise”

I bet you are tired because you are not exercising!  Regular physical exercise and activity gives you more energy.  More often then we think, fatigue is more mental than physical.  Your fatigue may also be related to stress.  But you are in luck…physical activity helps with that as well.  Go for a brisk walk, play with your kids outside, or go for a bike ride.  You will find it energizing and stress reducing.

#3  “Resolutions never work, so why bother?”

Do you remember teachers saying that if it is ‘always’ or ‘never’ then it is not a correct statement.  It is too absolute.  I think that is a powerful statement.  No one can tell you that you can or can’t achieve your goals.  But, you CAN do everything within your control to set yourself up for success.  Will you be perfect?  Of course not.  Just jump back on track when you get derailed.  You can’t expect perfection, but you can plan for success.  You can do it and don’t let anyone tell you otherwise.

#4 “I don’t have money for a gym membership, home workout DVD’s or other exercise equipment.”

Well, you do have something….and that is your body weight.  And moving around that body weight takes energy and burns calories.  Get moving.  That is free!  Do is often.  Do more today than you did yesterday.  Several resistance exercise exist that involve only using your body weight.  No equipment needed.  If you have a chair in your home or even some stairs then you have even better exercise potential in front of you.  If you have the desire, you can get the workout done.  If you need ideas, drop me an email and I would be happy to help!

So there you have it, stop the excuses and just do something.  With the time you spent debating going for a walk, you could have been done already.  And I don’t hear people say that they regret having done a workout.  You only regret NOT doing it.  So…start your year with no regrets.  Go for it and tell me all about it!  I can’t wait to hear your success stories.

Happy New Year!

1.  Muscle ways more and is smaller in size than its equal in fat.  A good way to visualize this:  5 lbs of fat is similar to a loaf of bread.  But 5lbs of muscle is more like 2 lbs of ground beef.  Muscles takes up much less space in your body than fat.  Circumference measurements help me know if you are are actually changing in size.  MANY times clients are frustrated because they haven’t lost much weight, but when we get the tape measure out, it shows they have lost multiple inches.  That is AWESOME!  It really helps keep motivational levels high when the scale tells you all your work isn’t paying off.

2.  Body fat calipers of all kinds help us determine your general body fat percentage.  This is a great tool because it helps determine how much of your body is fat vs. muscle, bone, tissue.  The latter is what we refer to as Lean Tissue.  The former is Fat tissue.  Based on height, weight, age, and activity level, there are recommended body fat percentages for each person.  Let’s say a client comes in and they are excited that they have lost 15 lbs.  After being happy for them, I say, “let do a body fat test.”  If what I find is that they have indeed lost 15 lbs, they have lost 10 inches, but that their body fat percentage is the same (if not higher), this is BAD NEWS.  This means that they have either not been eating enough food or the types of foods they have been eating are not enough to support their muscular system.  This person would have been using their muscles (that they worked so hard to get during their workouts) for fuel.  By losing that muscle tissue, the body’s metabolism also drops.  So even though there was a weigh loss (society says “yeah!”), it was in a very inefficient and undesirable way (I say “OH NO!).  This person now has to work at raising their metabolism through appropriate eating and resistance training so they don’t battle with this problem long term.

3.  Along the lines of body fat, I also do tape measurements to help me determine if a client has been eating too many carbohydrates or high sugar foods.  How can you tell?  When someone is working towards improving their appearance and lowering their fat mass, they should be eating an appropriate balance of carbs, proteins and fats.   Sugars tend to be carried at the waistline and abdomen (belly button line).  If someones waistline/abdomen tape measurements are not changing much, then I know we need to look at their nutrition logs and figure out some changes to be made.

Either way you look at it, measurements are ALWAYS a good idea.  Don’t worry about the scale.  If your clothes are fitting  better, than that is a great way to know you are likely moving  in a positive direction.  The scale is not ridiculous, but it needs to be used together with other tools such as the tape measure and a body fat caliper.

I’ve heard several clients just brush if off and say, “I have never had good balance” or my ultimate favorite, “I’m just getting old.”  Balance  involves your nerves communicating to your muscles and then your muscles responding to that communication.  That communication may be slow, sluggish, or just imbalanced.  But this is my favorite thing: our bodies are amazing.  You can train your body’s response to balance.  Micro-progression is the key (this is just a fancy word for “baby steps”).   Teach your body new skills and then slowly change the difficultly upon your successful completion of the movement.

Examples of balance training:

1.  For those who are new to balance training:  try standing on your left foot but hanging onto something with your right arm.  Once you can do that for 30 seconds, try standing on your left foot and use your left arm to hang onto something.  Upon completion, try letting go of the wall, or just holding on with a few fingers.  Get the idea.

2.  Another example is to try standing on one foot while doing typical “two foot” exersices.  For example, while doing a bicep curl or shoulder press, try standing on one foot or use your other foot to just barely touch the floor for a little bit of support.  NOTE:  When you take away 1/2 of your support base, you will not be as strong as you would be with your full support base.  For this reason, use as lighter form of resistance so that you can still complete the exercise in good form.

It is important to incorporate balance training into your exercise routine no matter your age or activity level.  This will keep you “healthy” overall and active for a lifetime.

Do you have questions about balance?  Drop me a note!

My short and sweet answer is:  Yes.   Our nutrition is lacking, not only because of the choices we make, but also because the foods we eat are dropping in quality because of production/feeding methods.   The BEST source of these necessary micro-nutrients (vitamins and minerals) are in a wide variety of nutrient rich foods.   The nutrient foods are found particularly in plant-based foods such as:  fruits, vegetables, whole grains, beans, nuts, seeds, and even teas.

I have read that only 3-4% of Americans follow all of the Dietary Guideline Allowances (DGA).  That is not very many.  I doubt that even the healthy readers of this blog will successfully get their 2-3 cups of vegetables and 2 cups of fruits a day on a regular basis.  I know it is a challenge for me to eat these amounts on a regular basis (You can read more about recommended amounts from www.mypyramid.org).  With the obesity epidemic in our country it is obvious that the majority of American’s are meeting and often exceeding their energy requirements (calories), yet so few are getting the right amount of micronutrients (vitamins and minerals).  What does this tell you about our food choices and the need for supplementation?

You can find many articles about the decreased quality of our foods.  I will not go into great detail here, but in summary:  mass production, along with the types and quality of feed, have affected the quality of our foods.  A veggie grown in your backyard from organic seeds will have a higher quality of nutrients than once mass produced and sent to your local grocery from who knows where.   This is why I love to visit my local farmer’s markets for my produce when possible.  This subject can make up an entirely different blog in the future.

So, in short, I do feel supplementation is necessary for a healthy lifestyle that prevents disease.  In light of this,  here are few things to keep in mind.

1.  All supplements can have interactions with your current medications.  You need to tell your doctor and pharmacist ALL that you are taking on a regular basis.  The last thing you want is to have a negative reaction from something you are doing to be “healthy.”

2.  Talk to a your doctor and registered dietitian about which micronutrients you might be lacking.  You can get a lab test done on your levels of various vitamins and minerals.  This is the best way to know if you are taking too much or not enough.  Certain levels of supplements can be toxic, which is why there are Recommended Daily Allowances (RDA’s) and Upper Limits (UL) established.  The RDA’s and UL might be different for you.  Those guidelines are established on the average “healthy” individual.  If you are malnourished, have a specific health condition, or if you are taking medication that alters your nutrient requirements, then your amount of needed supplementation may be different.  Thus, talk to your doctor.

3.  Not all supplementation is what it says it is.  The Dietary Supplement Health & Education Act of 1994 (DSHEA) defines and sets safety/labeling requirements for all dietary supplements.  The labels can have health claims.  These claims along with the nutrient content must be pre-approved by the FDA.  BUT, it is the manufacturer’s responsibility to ensure that the claims are truthful.   Thus, you will find the disclaimer on supplementation “claims has not been evaluated by the FDA.”  There are some companies out there that do testing on supplements to determine if a products has ALL that it claims.  It is an expensive service and for that reason, most companies don’t pay to have this testing done.  I have chosen to use supplementation from a company called USANA Health Sciences.  Unlike most supplement companies, their products are “laboratory tested, quality guaranteed and they meet USP [United States Pharmacopia] specifications for potency, uniformity, and disintegration.”  You can even visit their manufacturing plant in Utah if desired.

If you want to do more reading on the subject of nutritional supplementation, you can read the  ADA on Nutrient Supplementation.  For more info about USANA Health Sciences supplements, drop me a note!

Wishing you health and wellness!

1. TRX Suspension Trainer. I love my TRX. It is great for those with no extra space in your home for a workout room.  You can mount it to your ceiling at home or in the garage. Or you can use a door mount as well. Great way to get a workout without much equipment. Plus you can take it with you (indoors and outdoors).   – $189.95

2. Calorie Monitoring System. There are several types of systems to help you determine how many calories you have burned. Here are three great systems.  They all work great.  Just find one that works for you!
a. Body Bugg – $165-$219
b. FitBit Wireless Trainer – $99
c. Polar Heart Rate Monitor – $70 – $350 (pending on model)

3. Active Gaming Systems
a. EASportsActive (for Xbox, Playstation, Wii)  – $99
b. Just Dance 2 (for Wii) – $29.99
c.  Many many more possibilities here.  Just look for your favorite game that will keep you moving!

4. Adjustable Dumbbells. Having a set of adjustable dumbbells is great for home use because they don’t take up much space and you can tuck them away when not in use. But, if you use them daily, then you won’t have tuck them away.  I have two recommendations, one is cheaper, but one is a higher quality. Both will do the job.
a. Reebok Adjust-a-Weight Set. This set is one have used for in-homes. They are affordable and functional. You can buy them at www.amazon.com or Target. Price: $79 (2 pack of 3lbs to 12.5lbs dumbbells) or $79 (1 set 5lbs to 25lbs) or $158 for 2 sets
b. Bowflex Adjustable Dumbbells. This is an expensive system, but they are the best adjustable dumbbells that I have ever used. If you are willing to make the purchase, you won’t be disappointed.   If you bought individual dumbbells, you would spend practically the same amount.   Check out garage sales or craig’s list as well.   Price: $290 – 350

5.  Stability Ball.  If you don’t have room for a bench at home or you are looking to increase your core strength, a stability ball is essential.  Rule of thumb, you want to make sure the ball is not too big for you.  When you sit on it, your legs should be at a 90 degree angle.  Unless the person you are buying for is extremely tall, a 55 cm ball will be ideal. –www.performbetter.com or www.power-systems.com

6.  Weight lifting gloves.  An affordable and simple gift.  I love my gloves because they keep excessive calluses away and keep my grip from getting too fatigued.  I have a favorite type of glove, but they sadly don’t make it anymore.  You can find all kinds of gloves online or at any sports store.  My recommendation would be to try them on (whether they are for you or not) to see how easy or difficult they are to get on and off.

7. Home Exercise DVD’s. Believe it or not, this personal trainer loves working out in her home. It is away from my work environment and I am able to focus on me. My personal favorite is TurboFire. It is a great way to get intense cardio in at home without a treadmill or other cardio vascular equipment.  I think everyone should have at least ONE home exercise DVD program to do when you just can’t get to the gym.  Here are my 4 favorite’s for the BEST home workout:

a. P90X: A great strength based workout program for home. If you complete the program, you will definitely see results.  You need access to dumbbells and/or resistance bands – $119.85

b. ChaLEAN Extreme: A strength based workout program that focuses on slow speed, and intense results.  You will alos need dumbbells or resistance bands. – $119.85

c. Turbo Fire: Intense cardio conditioning and high intensity interval training.  This is my personal favorite way of doing my cardio at home.  I first loved Turbo Jam and Turbo Fire is definitely the next level. – $119.85

d. Insanity: An intense home workout program focusing on both cardiovascular endurance and strength and NO extra equipment needed. – $119.85

Below is a simple explanation to help you know when to use ice, heat, or both.

When to use ICE:

Apply within the first 24-48 hours after injury.  The sooner the better (withing 20 minutes of injury to prevent swelling).  Using a bag of crushed ice (or frozen veggies), apply to injured area with a moist towel in-between the bag and your skin.   Apply for 20 minutes and then remove until the skin temperature returns to normal (about 40 minutes), then you can apply again.  Repeat often.   Continue until there is no more inflammation, pain or swelling.  NOTE:  If you have Raynaud’s disease or you have a former frostbite injury, DO NOT apply ice to the affected area.  Also, if you have any circulation issues or nerve injury, consult your doctor before applying ice.

When to use HEAT:

You can apply heat 24 hours AFTER a minor injury (light strain, etc) or 48 hours AFTER an acute injury (sprained ankle, pulled back muscle).   Place heat back on the injured area for about 20 minutes.  Do not apply body weight on the heat pack (i.e. sit on it or lie down on it).   DO NOT apply heat to an area that has broken skin.  Using heat should not be painful.

When to combine both ICE and HEAT:

Use a combination of ice and heat about 48 hours AFTER an injury. Either alternate cold and hot packs for 10 minutes, or try a contrast bath. Fill two buckets, one with cold water and some ice (this will feel very cold on your toes), and the other with tolerably hot water. Soak the area in the cold bucket for 2 minutes, then switch to the hot bucket for 2 minutes. By alternating, you keep the swelling down with the cold, while you keep the blood and its nutrients circulating through the injured area with the heat.   This is a commonly used method is sports medicine rooms.

To sum it up…the best thing to use right after an injury is ICE.  You can also read my article about R.I.C.E. which is the best way to manage an acute injury.  If you have more questions, ask your doctor!

]]> http://www.trainingbytanner.com/chill-out-or-heat-it-up-ice-or-heat/feed/ 0 http://www.trainingbytanner.com/hiring-a-personal-trainer-or-buying-exercise-dvds/ http://www.trainingbytanner.com/hiring-a-personal-trainer-or-buying-exercise-dvds/#comments Thu, 24 Jun 2010 18:24:50 +0000 Karen http://www.trainingbytanner.com/?p=221 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!