Training Tips (Updated August 11, 2011)

The treadmill is just a machine - August 11

The treadmill is just a machine and cannot do the exercise for you; it

cannot deliver benefits without you making an effort.  You don't hold on

while walking around in life so stop holding on when walking on the

treadmill.

Mix it up - August 11

Mix it up. For example, say you missed your workout due to a late day at

the office.  Not a problem, go home and turn on your favorite TV show and

mix in strength training exercises/movements during each commercial break

(push-ups, lunges, planks etc.). Every little bit counts!

Meet with a personal coach/trainer - August 11

Meet with a personal coach/trainer.  It's amazing how many myths and

misconceptions that is out on the market/TV nowadays.  Consulting with a

certified personal/trainer will help to sift through these myths and

misconceptions to help with the old saying, "paralysis by analysis."

Lift weights & your spirits - August 11

Lift weights & your spirits. Studies show that even a little bit of

exercise can affect the mood-controlling parts of your brain. Try a bicep

curl by standing with your feet shoulder-width apart. Place your arms at

your side and slowly bend your arm, bringing the weight up toward your face.

Do 12 reps each and the next time you have a rough day remember to reach for

a dumbbell instead of junk food.

Change your scenery - August 11

Change your scenery. Workouts getting a little boring? Trade the

treadmill for some new terrain and explore a great path in your

neighborhood. Tired of running? Go for a long hike or a swim. A new

environment can breathe some fresh air into your routine.

Be a team player - August 11

Be a team player. Join a recreational team at work or organize a day for

you and your friends to play a game of kickball. Don't worry about not being

a great athlete-you burn calories whether you make contact with the ball or

not.

MMF Momentary Muscle Failure - August 11

MMF.  Momentary Muscle Failure; this is the burning sensation that we

feel when performing an exercise an/or movement with proper form and

mechanics.  MMF is a good thing in that it means that your muscles are

responding to your activity.  The soreness that you feel is proof your body

is already changing.

Leave the magazine on the coffee table - August 11

 

Leave the magazine on the coffee table. It might seem like a great way

to keep yourself entertained during a workout, but if you can read captions

in a gossip magazine, chances are you're not pushing yourself hard enough.

If you're really into reading material, try downloading a pod cast or

listening to an audio book.

Defy your desk job - August 11

Defy your desk job. More and more occupations require workers to sit in

front of a computer for 6 or more hours. And that lack of movement can take

a toll on your body. Make a point to move every hour, whether it's to

physically deliver a message or just to circle the office. It will break up

the monotony of your workday, help you get to know your coworkers and

restore some fitness to your 9-to-5.

Take a class - August 11

Take a class. Signing up for a spin or aerobics class at your local gym

is obviously a great way to get into shape. But classes also come with more

incentives to work out. The fact that you pay for it will push you to get

your money's worth and the energy from everyone in the room will help

improve yours. Don't worry if you don't know all the steps at first-think of

what a big step you're making for yourself.

Journal Daily Caloric Intake - August 11

Journal Daily Caloric Intake; not as a punishment, but merely as a "shot

of reality."  A shot of reality is just what some people need to get back on

the right track.  Not only does journaling for a week or two get you

thinking healthier, it accounts for a few more calories that we don't even

realize we are consuming.  It's amazing what we consume while preparing!

Partner up - August 11

Partner up. Working out with a friend is a great way to stick with a

fitness routine. Meet each other for a run in the morning or take an

aerobics class after work. Just make sure you partner up with a pal you can

count on to push you and help you reach your goals.

Use weights - August 11

Use weights. Pick up those weights! Muscle burns fat, so the better

your weight training sessions are, the less cardio you'll actually have to

do.

Step it up - August 11

Step it up. Want to burn about 15 calories a minute? Jump on the stair

climber (the machine that looks like an escalator) the next time you're at

the gym. It'll help you blast the biggest muscles in your body: glutes,

hips, thighs and calves. Just make sure you stand up straight (no leaning,

ladies) and use the handlebars for balance only (NOT to support your body

weight).

Add a class or two to your routine - July 8

Add a class or two to your routine.  This will help to break through plateaus, decrease the likelihood of boredom, and will give you the chance to meet new people.

When working aerobically, try Cardio-Cross Training - July 8

When working aerobically, try Cardio-Cross Training.  This simply means that if you give yourself 45 minutes to work aerobically, get on 3 different pieces of cardio equipment (recumbent bike, rower, and elliptical) for 15 minutes each.  This will help to keep the body guessing, which in turn, will result in more calories burned and not allowing the body to become stagnant.

Remember, sugar comes in many different forms - July 8

Remember, sugar comes in many different forms: corn syrup, honey, sucrose, dextrose, maltose, and galactose. Be aware of words ending in “ose.”

Follow the “Fitness Triangle" - July 8

Follow the “Fitness Triangle,” and you will live a long and productive life!!!  The Fitness Triangle includes proper resistance training, effective cardio, and a well balanced nutritional strategy.  We need all three, not two of the three.  Anything else is smoke and mirrors!!!!

You can’t starve the fat off of your body - July 8

You can’t starve the fat off of your body.  Simply put, fat doesn’t need to be fed.  Since the beginning of time your body has been an efficient fat-storage machine.