By Nicole Flanagan The holiday season doesn’t just represent one day of overeating, it’s an extended period of time where there is more, alcohol, more snacks, and more appetizers that contain many more calories that are actually necessary. Media stories suggest that the average person gains 7 to 10 pounds between Thanksgiving and Christmas. In surveys, people say they gain, on average, about five pounds this time of year. However, several studies now show that the average weight gain during the winter holidays is just one pound. This news isn’t all good. According to the National Institute of Health, most people don’t ever lose the pound of weight they put on during the holidays. The average weight gain during adulthood is about one to two pounds a year, which means much of midlife weight-gain can be explained by holiday eating. The key to maintain a healthy weight during the holidays is to monitor your portions. Of course, this can be hard when the temptations are endless. For one, never arrive at a party hungry. It’s easy to over-eat when you arrive at a party and you’re starving. Try having a healthy snack and a glass of water before you head out. Opt for water or club soda instead of alcohol. Drinking alcohol not only adds on empty calories, it also inhibits your ability to control what you eat. Many people will eat more when consuming alcohol than if they were only drinking non-alcoholic beverages. Not to mention it will make you feel much better for your morning workout! Sticking to your workout plan will also play a big role in how your holiday season plays out. It’s a busy time of year and it is easy to get caught up with everything else going on. Your Monday morning spin class…
By Nicole Flanigan October marks the beginning of the holiday season. This is the time of year when we start making all those yummy baked goods and delicious homemade soups. Instead of letting all this wonderful food catch up to us this year, let’s make a goal to maintain our fitness. Fall is the best time to get yourself back into a fitness routine and gear up for the cooler months ahead. Well, it has been thirty days since then and hopefully everyone has been able to stick with his or her fitness routines. In case you are starting to falter from your schedule, here are some tips to keep you motivated for the next month. I’m sure that some of you have had a little extra time to set aside for your workout now that the kids are back in school. Just remember that dedicated workout times are great but you can get your exercise other ways as well. You don’t necessarily have to set aside a whole hour to workout. Exercising can actually be a lot of fun. Wondering what to do on a Saturday afternoon? Look for an activity that suits the whole family! Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you’re moving, it counts! Exercise helps us deal with stress and can increase the energy we need to deal with all of our daily activities. Exercise stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You’ll also look better and feel better when you…
By Nicole Flanagan We all have mental hurdles that we need to jump before getting into workout mode. For some of us it’s just getting up and out of bed and making it to the gym first thing in the morning. Sometimes it’s the end of the day exhaustion that you have to convince yourself will go away once you get on the elliptical. Whichever problem you may be having here are a few ways to rethink a pre-workout hesitation. Don’t think: “The scale doesn’t budge, why bother working out” Do think: “Keep up the good work and it will pay off” Stick with the scale: Love it and you’ll probably lose pounds. In a study at the University of Minnesota, Twin Cities, of 3,026 adults who were watching their waistlines, those who weighed themselves more frequently lost more weight over two years or regained fewer pounds. Plateaus are part of the process, Stay motivated in the meantime by giving yourself credit for how much better your clothes fit and for improving your overall health. Fix the problem by changing up your routine. As your metabolism changes to accommodate your smaller size, you are going to have to change what you’re doing to keep your body responding and shedding fat. If you’re eating light already (around 1,500 calories a day), don’t cut back more; turn up the intensity and/or increase the length of your workout session a smidge. This will not only burn more calories but also increase your cardio capacity, meaning that everything feels easier to do, so you can keep exercising. Crank the resistance on your stationary bike, push the pace of your walk or run for one-minute intervals, or add step-ups or jumping jacks between sets of toning moves: The cardio-strength mix of circuit training burns 512…
By Nicole Flanagan Incorporating yoga positions into your workout can greatly improve your core strength, stability and flexibility. For those of you who have never taken a yoga class, I recommend giving it a try. A yoga class will challenge you in a way that is incomparable to a strength-training workout. Yoga increases flexibility through various positions that act on the joints. It gently stretches the muscles, tendons and ligaments that we usually don’t focus on in a workout. For someone with limited flexibility, yoga will help to improve the range of motion that the joints can handle. Performing yoga moves will also increase blood circulation and help the body move vital fluids through out. By gently stretching muscles and joints as well as massaging the body’s organs, yoga ensures that blood is reaching all parts of your body. This increase in circulation improves your body’s ability to flush out toxins. With so many benefits of yoga there is no reason not to give some of them a try. Here are some moves to do on your own, or add to your existing workout that will help improve strength, stability and flexibility. Downward Dog Start on all fours with hands directly under shoulders and knees directly under hips Walk hands a few inches forward and spread fingers wide, pressing palms into mat. Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent. Hold for three full breaths Make this move more challenging – once you are in the V position bring one leg straight up toward the ceiling keeping your hips level. Hold each leg for three breaths. The Crow Starting from the downward dog position walk feet forward until knees…
By Nicole Flannigan Now that summer is in full swing and the days are getting hotter and longer it’s easier to find excuses not to exercise. For some people it’s an everyday battle just to get up and get to the gym, although I’m sure most of us find that once we walk through the door of the club it’s not all that bad. By the time the workout is done, you feel like a different person than the one that rolled out of bed just over an hour ago. Weather it’s working out before the sun comes up or taking a 20 minute power walk to break up the busy work day, here a few easy ways to keep up the good work this summer. Workout Early In the Morning – If you get up and go early you will increase your chances of getting in a good workout. At the beginning of the day, we have the least amount of excuses for skipping a workout. If getting up early enough is the problem, try limiting your snooze to five minutes. This way, you won’t fall back into a deep sleep. Once you get into a routine of getting up and out early it will get easier. Not to mention you will get to work feeling more focused and energized. Lift Before You Run – Instead of sitting on a cardio machine and sweating your calories away try doing a quick toning routine pre-cardio. Strength training is something that demands a little bit more attention and skill than running on an elliptical so it works best to do these exercises first. Finish Strong and Increase Your Metabolism – After your toning routine, jump on the treadmill for a high intensity cardio workout to finish up. High intensity exercise causes…
By Nicole Flanigan Whether you are an exercise pro or a beginner to the gym chances are you have a few questions about your workout. With summer just around the corner everyone is stepping up the workout to get ultimate results. Here are a few tips to keep that workout moving in the right direction. DO: Work out every day: You don’t need to be at the gym seven days in a row, but try for at least five days. To get a good habit started you must be consistent. Doing something every day even if it is just a little is all you need to keep up the motivation. For the best results, don’t overwhelm yourself. You should aim for 30 minutes of cardio every day and strength training twice a week for the first month or two. Once this workout has become a part of your regular routine you are ready to increase your intensity. Set new goals: It’s easy for gym regulars to hit a slump and stop seeing the benefits or having the fun that kept them motivated in the past. Before you start dodging gym dates, find a new challenge: Sign up for a 5K, or plan an active vacation like hiking or kayaking. Keeping your workouts interesting and goal oriented will make it more fun and also give you something to work toward. Breathe better: To improve your performance, focus on your breathing. Next time you are jogging on the treadmill or out on the path try inhaling to a count of three and exhaling to a count of three. Steady your breathing with your pace and you will feel more energized during your workout. Something new: Many advanced exercisers can get stuck in a workout rut. Some exercisers will stick to the same…
by Nicole Flannigan As a personal trainer and mother, I can appreciate being able to have an hour to myself to get in a good workout. This event rarely happens. It seems that by the time I actually have some time to spend on myself there is still a million things to get done. Exercise is always on my list of things to do for the day and I have found that the best way to fit it in is by doing a 15-20 minute workout at least twice a day. Fitting in a workout can be easier if you make it a part of your daily routine. I know this is easier said than done, but it is possible. Make your workout fun for you and for your kids. Try doing a workout video in the living room while your kids play. If they are old enough to move around have fun with them, you get your workout in and the kids get worn out too! When babies are too young to move on their own, it’s the best time to strap them in a stroller and go for a walk. If you are a runner, I highly recommend investing in a jogging stroller – it will make exercising fun and the jogging strollers fold up so you can take them just about everywhere. Exercising increases your metabolism, increases energy and will help you sleep better. You can complete an entire strength training routine in just under 20minutes using only your body weight. The best part about body weight training is that you can do it anywhere! E: The following could be formatted independently from the text so it looks cooler. Total Body Strength Workout Warm-up: jumping jacks, walk in place for 1 minute Squat Jump -Stand with your…
By Nicole Flanagan As March rolls into April and the nicer weather starts to make a more permanent appearance it is time to give your workout a make-over. Warmer weather means we get to ditch the long pants and jackets and trade them in for shorts and t-shirts. If you are not feeling quite like you are ready, don’t worry, you still have about six weeks to do a quick over-haul on your existing workout. Many times all we need to bust that plateau is a new workout! If you feel like you are still holding onto a few extra pounds from the winter try some of these exercises and amp up the cardio to get the results you need for the spring. The idea of this workout is to use minimal equipment to get maximum, total body results. All you will need are a set of 5-12 lb dumbbells and either a stability ball or workout bench. Sumo Squat with Tricep Extension: Stand with feet more than shoulder width apart, toes turned slightly out with a dumbbell in each hand. To get in the start position, bend elbows 90 degrees and bring them beside your ears so the weights are behind your head, palms should face each other. Maintaining arm position, lower into a wide squat, return to standing position and extend right arm toward the ceiling. Lower the dumbbell to start position. Repeat the squat, this time extending the left arm toward ceiling as you return to standing. Do 12-15reps Single Leg Squat and Bicep Curl: Holding a dumbbell in each hand, arms by your sides, palms facing forward, stand with back to a stability ball with feet hip-width apart. Reach leg behind and place your shin on the stability ball. Lower yourself to the ground for a…
By Nicole Flanagan Spring is in the air and so is the pitter pat of beginning runners of all ages hitting the roads and trails across the country. Similar to the masses of new gym goers in January excited by New Year’s resolutions to become fitter, beginning runners often hit the road at the first sign of warmer weather with similar aspirations. Many new runners head out with good intentions and admirable goals, but often find themselves overwhelmed or unenthused with the progress of their new activity. Why is that? Running is often the first choice of new fitness enthusiasts because of the low start-up costs, the fact that you can do it just about anywhere, and there are no long term dues or fees associated with running. Because of the low cost and ease of access, many new runners aren’t prepared mentally or physically for the new demands they’re about to put on their bodies and well as the time investment needed. All good things come in time and running is definitely one of those “good things.” Here are 10 tips to help ensure success with your new adventure into running. Get Fitted: Pay a visit to your local independent running store. Often these smaller stores have more knowledgeable staff than the big box retails stores. Many provide a gait analysis that reveals your foot strike pattern. Knowing this will help in selecting the best shoe for your foot type. Don’t skimp on your shoes. Be prepared to pay $80 to $100 for a good pair of running shoes. Get Technical: Invest a little in some technical fabric running shorts, tops, and socks. Technical fabric can be made of a variety of fibers including natural and synthetic materials. Avoid 100 percent cotton. It tends to retain sweat causing chaffing,…
by Nicole Flannigan Now that the New Year is in full swing and we have all climbed back on the treadmills and weight machines, it’s time to make sure we can keep going. The most difficult part of changing your habits is the change itself. The best way to make a lasting difference in your life is to change things a little bit at a time. Even when you have the workout part down to a science, it’s what you do outside the gym that counts as well. We all know that exercise is not the only answer to solving our weight loss problems. With a well-balanced exercise and nutrition plan you will get much more out of your workout and your everyday life. It is not your imagination, sitting at your desk all day can really make your behind as wide as the chair that you sit in. Many people who work in an office building don’t get much of a chance to be active throughout the day. As a result, that nine to five job just gave them an extra 10 to 20 pounds. Here are some ways to whittle that waistline while you’re hard at work. Reduce those rolls: Replace that ordinary desk chair with a ball. By trading your chair in for an exercise ball you will help your posture and strengthen your core improving your stability and burning calories. Walk and talk: If you tend to take a lot of calls during the day get headset and walk while you talk. Get a pedometer and track how many extra steps you take in a day. An Extra 500 steps per day burns about 25 calories. Over the course of a whole year that can mean a weight loss of up to two pounds without even…
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