Exercise of the Week - Try a Bulgarian Lunge to target your butt and thighs

This is another one of my favorite exercises.  You can maintain the correct form pretty easily while really working your butt and your thighs.  This exercise has made many many clients whine and whimper but they thank me when they see the results! 

* A small aside....please be careful when you are trying anything on this website.  If you have any abnormal aches and pains, STOP! 

What you need...
A chair

If you are a beginner stick with using just your body, if you've been doing this move for awhile and want to make it more challenging hold a dumbbell in each hand. 

How to do the exercise...
Stand on left leg, 2 or 3 feet in front of the chair
Place the toe of the right foot on seat of the chair, with slight bend in the knee (as you can see in the picture)
Keep your chest up and shoulders back throughout the move
Bend the left knee 90 degrees and the right knee drops down toward the floor
Make sure the left knee doesn't go in front of your toes.  If it does move further away from the chair.
Hold bottom position for 1 count and then return to the start.
Repeat for 10-15 reps and then switch to the other leg.

When doing this exercise you should feel a stretch in the back thigh and hip as you lunge downward.  You should feel the muscle in your front thigh working as your come up from the lunge.  You should feel no pain in your knee, if you do, STOP!

Hopefully this exercise will help get the nice perky butt and toned thighs everyone is always after!!

Enjoy and let me know if you have any questions!!

E-

Portion Distortion - Your Portion Size Guide!

So I know we all wish the proper portion of a steak or pasta (or whatever you love!) would be the size of a dinner plate but it just isn't!  In most cases it is much much smaller.  Over the past 20 years accepted portion sizes have grown larger and larger.  To help you master what 1 cup or 3 ounces really looks like I thought I would give your some easy tips to guide you on how large your portions really are and to put an end to all of this "portion distortion."  P.S.  The portions may seem small but trust me, it really is enough so resist the urge to add more to your plate or bowl!! 

Rules of Thumb

8 fl oz - One Fist Clenched

• Cold and Hot Beverages

1 cup - Two Hands Cupped 

• Breakfast Cereal, Soup
• Green Salads (lettuce or spinach)
• Mixed dishes (chili, mac and cheese, stew)
• Chinese food 

1/2 cup - One Hand Cupped

• Pasta or rice
• Hot cereal (oatmeal)
• Fruit salad or berries
• Tomato or spaghetti sauce 
• Beans (cooked or canned)
• Mashed potatoes 
• Cottage cheese 
• Pudding
• Ice Cream

3 ounces - Palm of Hand 

• Cooked meat (hamburger patty, chicken breast, fish fillet, pork loin)
• Canned fish (tuna)

1 Tablespoon - Two Thumbs Together 

•  Peanut butter
• Salad dressing
• Sour cream
• Dips
• Cream cheese
• Margarine
• Mayo

Hopefully this makes cooking and eating a LOT easier and takes out most of the second guessing!!

E-



Ways to Stay Healthy All Winter Long

Since it's the time of year for sniffling and sneezing, I thought it might be a good time to go over ways to stay healthy all winter long.  Below are some great tips to help avoid germs and keep your immune system working; thus, decrease your chance for illness.  So let's raise our glasses to a happy and healthy holiday season!!

Tip #1 - Eat to beat illness!

That's right I said it, the foods we eat help to keep our bodies and immune system running.  Foods that help keep us at our prime include high-quality protein (fish, lean meats, and beans), brightly colored fruits and veggies and omega-3 fatty acids (fatty fish, walnuts, and flax seed).  Load up your plate with these power players and keep your immune system in tip top shape!!

Tip #2 - Keep moving!

Exercise can keep you from getting sick by stimulating your immune cells  that target cold infections.  Studies show that people would did moderate activity for 30 minutes most days averaged less colds per season than a less active person.  So put down the remote and get moving and say bye bye to the cold bug. 

P.S.  The general tip for exercising when sick is to listen to your body.  If the systems are below the neck, relax and recover.  If the systems are above the neck keep moving but don't overdo it!

Tip #3 - Keep hydrated!

Drink plenty of water and keep the air at home warm and moist (room temp at about 69).  Humidity helps to kill the flu virus so if you live in Denver like me where there is zero humidity you may need to enlist in a nice humidifier. 

Tip #4 - Befriend bacteria!

The good kind, that is!  Probiotics are friendly microbes that may strengthen the immune system by crowding out the bad germs that make us sick.  Probiotic rick food (yogurt, aged cheese, or kefir, to name a few) may help shorten bouts of the common cold and reduce the severity of symptoms. 

Tip #5 - Get some rest!

Getting less than seven hours of sleep in the weeks before being exposed to a cold virus can make you 3 times more likely to develop a respiratory illness than if you got eight or more hours, according to a recent study.  That's because even minor sleep deprivation suppresses immune function.  So use this as an excuse to sleep in and get those much needed ZZZZs!

Tip #6 - Wash Up! 

Your biggest defense against germs is old-fashioned hand washing.  Soap up long enough to sing "Happy Birthday" twice through, about 20 seconds.  If you can't wash than use a hand sanitizer, especially after touching very germy surfaces, I'm thinking doorknobs, TV remotes, and money.  Also, do you best to prevent the spread of germs.  If you are sick, sneeze into your sleeve, toss tissues immediately, and if you can stay home until you feel better because let's be honest, no one likes it when a stranger coughs right in your face!!!

Hopefully some of these tips will help reduce the amount of time you spend sick or help you improve your winter time habits!

E-

Quick Tips to Keep from Overindulging at Thanksgiving

Okay so we all know that Thanksgiving is the day to stuff ourselves silly and then enjoy the food coma all that deliciousness brings on; however, it really is important to keep our food consumption within the normal standards so we don't ruin ourselves for the whole week. 

 

Did you know that the average American consumes over 3000 calories on Thanksgiving and for most women equates to almost 2 days worth of food!!  That's insane! 

By all means go ahead and enjoy yourself but try not to double your daily intake of food.  I know that's hard but here is a morning to evening schedule I found in Health magazine that will help you indulge in the healthiest way possible:

Morning

• Eat breakfast. Even if you don't eat first thing in the morning, be sure to snack before the big meal.
• Sneak in a workout. Stick to your normal routine and try to get at least a shortened workout in. If you normally exercise at a high intensity, there's no reason not to. But if you're not a gym-goer, start the day with a walk that gets your body in gear.
• Make a plan. You can avoid overeating with easy preparation. If you're in charge of the meal, select a few filling, low-cal dishes to mix with all the casseroles, and make a smaller serving of your favorite foods. And if you're not cooking, bring a healthy appetizer so you're not tempted to hit up the cheese tray.

Afternoon

• It's OK to snack. If you're like most families that eat their Thanksgiving meal midafternoon, don't be afraid to nosh throughout the morning.
• Start with a salad. Salads are considered diet food for a reason. They're full of vital nutrients, while not doing a lot of damage to your waistline.
• Balance your plate. Have some turkey and Aunt Judy's fresh cranberry sauce, and save room for pecan pie, but also make room for semi-healthy sides. Choose nutrient-rich vegetables, like sweet potatoes, and the white meat on the turkey, as opposed to nutrient-empty food, like gravy, white bread, or chips and dip.

Evening

• Forgive yourself. If you do overeat, it's OK.  You'd have to overeat by 3,500 calories to gain a pound. Your overall eating trends are what create your weight and health, not one day of splurging
• Get back on track. With that being said DO NOT start baking Christmas cookies the day after Thanksgiving, but instead going back to your healthy routine. Plan a post-Thanksgiving jog or hike for friends or family who are in town to get you out of the house and away from leftovers.
• Send home the leftovers. If you'll be tempted by leftover pie and drumsticks, donate the leftovers to a homeless shelter or send them home with relatives. But if you're stuck with the leftovers create a structure, and combine only one unhealthy treat at each meal with your turkey sandwich on whole-wheat.

Butternut Squash Soup Recipe

Hi Everyone,

I know it's been a long time since my last post and I apologize.  I do not know where the year is going!  Does anyone else feel like 2010 has just flow by?! 

In honor of the upcoming holiday I decided to post a delicious and healthy butternut squash recipe.  It's really easy to make and yummy on these cold cold nights.  Apparently I'll be making this soup when I go back East to visit my family, aren't I a great daughter?!

This is a take off of a recipe I got from my client so the measurements are an estimate.  Feel free to add more or use less of certain ingredients if you choose.  You can truly make this recipe your own!! 

Happy cooking!

Ingredients needed:

1 butternut squash
1 red apple - cut into pieces
1/2 white onion - chopped
3 cloves of garlic minced (I like garlic, but if you don't feel free to add less)
2 cups of chicken broth or water (you can use more or less depending on the thickness you want)
Olive oil (enough to coat the bottom of the pot - about 2 T)
Nutmeg (about 1 teaspoon)
Cinnamon (about 1 teaspoon)
Salt and Pepper to taste

Directions:

1.  Preheat the oven to 350 degrees
2.  Cut the squash in half and place it face down in a bowl or dish filled with about an inch of water.  Cooking Tip - Place the squash in the microwave for about 1 - 2 minutes before you cut it in half.  This will  make it softer and easier to cut.

3.  Place the squash in the oven for about 35-45 minutes or until soft

4.  While the squash is cooking cut up your apple, onion and garlic and add them to a large pot.  Add the olive oil, nutmeg, cinnamon, and salt and pepper.  

5.  When the squash is ready take it out of the oven and scoop out the flesh and add it to the pot. 

6.  Add the chicken broth or water and let cook on medium heat for about 30 minutes.   

7.  When the soup is ready add the whole mixture to a blender or food processor and puree it until you get the desired texture. 

8.  Take it out of the blender or food processor and serve!
9.  You can add a dollop of yogurt if you choose.  This will help thicken the soup if it comes out too thin.

Enjoy!!  Happy Thanksgiving!!

E-

Fire Up Your Burn w Intervals

Does your exercise routine include intervals – training that alternates high-intensity bursts with slower?  It should and here’s why:

·         Intervals can cut gym time by 25% because you can burn calories and fat faster than maintaining one pace

·         Intervals keep your metabolism cranked higher and longer after your workout, helping you burn an extra 120 calories AFTER you’re done….who doesn’t want that?!

·         Intervals will work with any form of cardio and helps keep you from getting bored

Self magazine calls it the shortcut to slim and I completely agree, it helps me get more bang for my buck when I’m working out.  Below are a couple of examples of how to incorporate intervals into your daily workout. 

RPE = Rate of perceived exertion: on a scale of 1 – 10 where 1 is sitting on the couch (sad, I know) and 10 is carrying the couch!

Interval Exercise #1 – for beginners –

Warm Up – 5 minutes of cardio at a moderate pace (RPE – 5 or 6)

Intervals – Alternate between 1 minute at a harder pace (7 or 8) with 1 minute of an easier pace (4 or 5).  Repeat the whole cycle 6 – 8 times

Cool Down – 5 minutes at an easy pace (4 or 5)

Interval Exercise #2 – pump it up a little –

 Warm Up – 5 minutes of cardio at a moderate pace (RPE – 5 or 6)

Intervals – Start at 30 seconds for as hard as you can maintain (9-10) with 1-2 minutes of rest.  Repeat the whole cycle 6 – 8 times

Cool Down – 5 minutes at an easy pace (4 or 5)

Remember, do what you can and if you ever don’t feel well stop and rest and always always stay hydrated!!

How to stay healthy in a job that may be hurting you!

Most of us have jobs that force us to stay in unnatural positions for long periods of time.  Whether you sit all day, stand all day, or squint at a computer screen you know that our jobs can be quite damaging to our bodies.  While I can't convince your bosses to let you work less or take more vacation time I can give you a couple of pointers to help reduce the everyday pains caused by your job! (and no, I can't make the annoying coworker vanish!)

DO YOU SIT ALL DAY LONG? 

It's official: Sitting too much is bad for you!! Not only does it place pressure on the low back and tailbone, causing pain and even sciatic nerve trouble for some women, but two recent studies also found that the more time people spend on their butts each day, the more likely they are to die of cancer or heart disease.  Sitting at a computer all day also tends to cause people to hunch their shoulders causing poor posture and a tense upper back.


How to stay healthy: The way to ward off both back strain and the scarier, more serious health effects of sitting is fairly simple.  For five minutes every hour, get up and do something - take a bathroom break or go outside for a lap or two around the block.  If low-back pain is an issue for you, add in some stretches too, at least once every couple of hours.  One easy one is to prop the ankle of one leg on the knee of the other, bend over and hold.  To stretch the shoulders place your hands on a door frame and lean forward.  Plus, the more active you can be during your off hours, the better it will be for your health.

DO YOU TAKE CARE OF KIDS?
Congratulations on the calories you're burning! With all the carrying and stroller-pushing, moms and dads of young kids often have strong legs and practically ripped arms. But many of them also end up with soreness and tightness of the low back and shoulders.

How to stay healthy:
Make sure you lift with the legs when you pick up your child, like how you'd lift anything else that's heavy, especially if he's all the way down on the ground.  And if you're tall, get stroller-handle extenders.

DO YOU TYPE CONSTANTLY?
Spending 20 or more hours a week in front of a computer can put someone at risk of wrist injuries.

How to stay healthy: "When you're typing, keep your wrists in a neutral position," says John Lloyd, Ph.D., a certified ergonomist in South Florida — never rest them on your desk or hold them up too high. "Ideally, your forearms should be supported on armrests." Taking frequent breaks from your keyboard, at least a few minutes each hour, will help too.

DO YOU STAND FOR HOURS ON END? (LIKE ME!)

On the positive side, your job is more active than someone who's stuck at a desk, so you've got some built-in protection against heart disease and obesity. That said, anyone who's ever walked around an amusement park or museum for a day knows that after several hours on your feet, your legs just hurt.

How to stay healthy: It seems counterintuitive, but after a long day of putting pressure on your legs and feet, the smartest thing to do is move them.  Fifteen minutes of brisk walking a day will soothe leg fatigue and reduce swelling.  Who knew?!

ARE YOU SUPER-STRESSED?

Most of us have some degree of stress in our lives and at our jobs, and that's fine — even exhilarating. Where things get ugly is if the pressure becomes chronic and your body and brain are constantly awash in stress hormones like norepinephrine and cortisol. That can lead to extra belly fat, and increased blood pressure and risk of heart disease.

How to stay healthy: Is there a magic "pill" for stress? Some experts say yes, and that it's exercise — physical activity can stop the production of cortisol and get rid of tension held in your muscles. Though any kind of physical activity will work, intense cardio like jogging or stair climbing may work best. One study from the University of Missouri in Columbia found that women who ran for 30 minutes felt less stress and anxiety than those who did something a little easier.  Research also shows that listening to music can help our mental and physical state.  It can help lower blood pressure and slow the heart rate by distracting the brains from stress.

Hopefully some of these pointers will help make your work day just a little less painful!

E-

Exercise of the Week - Iron Jumping Jacks

I found this exercise when Fitness magazine did an article on how "Sex and the City" actress Kristin Davis stays in shape and I love it!  Plus, who doesn't want to look like her!  It's easy to do, targets multiple areas of the body, and is a great take off on your everyday jumping jacks.  You only need about 3 or 5 lb weights in each hand.  Motherly advice...be careful with this exercise if you have bad knees!

1. Start with your feet together, a weight in each hand, and elbows bent so the weights are at shoulder level, and the palms are facing each other.

2. Jump fee out to the sides, landing with wide feet, as you press the dumbbells overhead to form a V shape with your arms. (at right)

3. Lower weight to shoulders as you jump your feet together

I would do about 15 reps of this.  It will get your heart going and your muscles burning!  Rest for 30 seconds and do another round of 15. 

Enjoy!!

Recipe of the Week - Better Blueberry Muffins

If you hadn't already known, muffins can be a huge calories suck.  They are generally way too big so they can tip the scales as over 500 calories and have ton of sugar and fat in them.  No one wants that!!  The recipe below is delicious and it won't give you a muffin top, which is even better!  I've made this recipe and people LOVE it and they don't have to know that one muffin has less than 200 calories!

Makes 12

Prep Time - 20 Minutes

Total Time - 50 Minutes

For the Muffins:

1 1/2 cup whole - wheat pastry flour

1/2 cup plus 2 teaspoons sugar

1/2 cup quick-cooking oats (NOT instant)

2 teaspoons baking powder

1/2 teaspoon baking soda
1/2 teaspoon salt

3/4 cup plus 2 Tablespoons lowfat buttermilk

1 large egg
2 Tablespoons canola oil
1 teaspoon vanilla extract
1 1/2 cup fresh blueberries, washed and dried

For the Topping (I didn't add this and it was still yummy!):

1/4 cup blueberry all-fruit spread
24  fresh  blueberries, washed and dried

1. Preheat oven to 375
2. Combine flour, 1/2 cup of sugar, oats, baking power, backing soda and salt in a large bowl
2. In another bowl, whisk buttermilk, egg, oil, and vanilla
3. Toss blueberries with flour mixture
4. Pour wet ingredients into flour mixture and stir gently
5. Line a 12 count muffin pan or a loaf pan with nonstick spray or lines, divide batter evenly, sprinkle with remaining sugar
6. Bake 12-15 minutes or until tops are just set
7. Remove pan from oven and top each muffin with 1 teaspoon fruit spread and 2 blueberries
8. Bake 3-5 more minutes or until golden
9. Let cool, serve and enjoy!!

Nutrition Info for 1 muffin
173 calories
4 g fat (less then 1 g saturated fat)
31 g carbs
4 g protein
3 g fiber

*found recipe in July Shape magazine

At Home Exercises

I saw this article and thought it was perfect for people who may not be able to have a trainer or get into the gym, although everyone should have a trainer (you like that shameless plug?!).  Remember, there is always time to do a little activity and something is better than nothing!  

Workout routines for toning # 1: HOVER SQUAT

 Hover above a chair seat as if you were going to sit down, without letting your butt or thighs touch the seat. Hold for 30 seconds, building up to 1 minute. Do these body toning exercises whenever you get a moment, aiming for once an hour.

Workout routines for toning # 2: KITCHEN DIP

 Every time you're in the kitchen, perform triceps dips using a kitchen chair: Stand in front of a chair as if you were going to sit down, then bend knees and lower hips, placing hands on the seat edge, fingers pointing forward, arms straight. Walk feet forward, and with feet flat and torso erect, bend and straighten arms, keeping butt close to chair seat without touching it. Do 8-15 reps.

Workout routines for toning # 3: SHOPPING SQUEEZE

As you push your shopping cart, or whenever you're walking, contract your butt muscles as tightly as you can and keep them contracted as you walk. (No one has to know!)

Workout routines for toning # 4: COMMERCIAL CRUNCH

 Anytime a commercial comes on while you're watching television, do an ab exercise of your choice until the show you're watching returns; pick a new ab move for each ad.

Workout routines for toning # 5: TELEPHONE WALK

 Whenever you're on a cellular or cordless phone at home, walk around for the duration of the conversation. (Wear a pedometer and see the steps add up.)

Workout routines for toning # 6: BALANCING ACT

 When you brush your teeth, or while standing at the kitchen sink, lift one leg slightly and bend and straighten your standing leg to perform one-legged squats. Tighten your buttocks and keep your abs contracted as you squat. After 10-15 reps of these body toning exercises, switch legs and repeat.

-article found on www.shape.com/fitness

The Skinny on Our Favorite Adult Beverages

Okay, so we all know that alcohol isn’t very good for you in large doses, it dehydrates you, messes with your sleep patterns, and is a depressant to the central nervous system but I’d be crazy to expect people to stop drinking all together.  Actually, alcohol in moderate amounts (about a drink a day….not 7!) can have some health benefits.  What I wanted to do is put together a little information on your favorite drinks so you know what you are putting into your body and how to make it lower in calories.  Hopefully the next time you saddle up to the bar you’ll be able to make “better” choices and not kill your diet! 

P.S. When you drink, make sure you are drinking water….it will keep you hydrated!  Yay H2O!

FROZEN STRAWBERRY MARGARITA

What's in there: 564 calories, 16 g sugar in 12 oz.
Just because there's fruit in the name doesn't mean it's good for you; most restaurant versions are made with a sugary syrup and are seriously oversize. One of these slushy drinks packs in more calories than two bags of Skittles.

Make it healthier: Order a plain margarita on the rocks to save up to 300 calories. Also ask for one with no salt: That dusted rim may provide more than 2,000 milligrams of sodium, nearly your entire daily allowance. Want to mix up a batch at home? Skip the sugary mix and use fresh lime juice instead.

MOJITO

What's in there: 242 calories, 25 g sugar in 8 oz.
This Cuban cocktail (a blend of rum, sugar, mint leaves, lime juice, and club soda) can harm your waistline and sap your energy, since sweet drinks may up your risk of having a hangover.

Make it healthier: Ask the bartender to cut back on the sugar by a third and add a few extra splashes of club soda to lower the calorie count. At home, swap the sweetener for a low- or no-cal one, like stevia.

Gin and Tonic

What's in there: 164 calories, 17 g sugar in 8 oz.
The standard shot (a 1.5-ounce serving) of gin has 97 calories— and no sugar. But fill that glass with tonic water and you'll wind up consuming 4 teaspoons of the sweet stuff.

Make it healthier: Trade the tonic for club soda, seltzer, or diet tonic and a wedge of lime to shave off nearly 70 calories. Also request a brand of gin that's 80 proof rather than 90 or 100 proof. The higher alcohol content can tack another 27 calories onto your drink.

Sangria

What's in there: 258 calories, 25 g sugar in 12 oz.
Prepared with antioxidant-rich red wine and fruit, sangria may seem like a smart choice. But many recipes also call for sugar, soda or juice, and spirits, like triple sec or brandy.

Make it healthier: Opt for a glass of red wine (125 calories) or create your own 100- calorie punch with 4 ounces of red wine, plus diet lemon-lime soda, orange slices, and berries.

Low Calorie Beer

What's in there: 156 calories, 0 g sugar in 12 oz.
A single beer won't do much dietary damage, but few people stop at one when they're socializing.

Make it healthier: Order a brew in a bottle rather than one that's on tap. Research shows that bartenders tend to overpour draft beers by 22 percent. Try MGD 64 or Beck's Premier Light to slash 92 calories.

Please subscribe to my blog by clicking on the orange icon to your right!

This way you'll get updates every time I post a new article!

Pass this blog along to all your friends!
E-

Weekly Recipe - Dark Chocolate Banana S'mores

Since camping season is quickly coming to an end I thought I would offer up this delicious alternative to campfire s'more.  They are easy to make and delicious and best of all they still have the chocolate!  Plus, for you non campers out there (hi Mom!) you can do this in the safety of your kitchen! 

Dark Chocolate Banana S'mores (makes 6 servings)

Non stick cooking spray 

2 just - ripe bananas, peels on, halved lengthwise and stems trimmed

2 teaspoons unsalted butter, melted

12 graham cracker squares

1 3 oz bar dark chocolate, broken into 6 square

1. Heat a grill or skillet to medium and mist with cooking spray.  Place bananas cut side down and heat until lightly marked, about 3-4 minutes.  Flip bananas and brush tops with the melted butter.  Grill cut side up 3 more minutes.  Transfer bananas to a plate, remove peels, and cut into 1/2 inch slices

2. While bananas are grilling, top each graham cracker square with a square of dark chocolate .  Arrange 4 to 5 banana slices on top of each chocolate square and cover with remaining graham crackers.

3. Grill or cook for 1 more minute until chocolate is melted

Nutrition Facts per serving:

190 calories
2 g protein
28 g carbs
8 g fat (3.9 g saturated)
2 g fiber

Enjoy this tasty treat!!!
* found recipe in the Fitness Magazine June 2010 issue



4 Common Strength Training Myths...

It's time to get down to business and separate fact and fiction when  it comes to our gym habits.  I want to take some time right off the bat and clear up some common misconceptions believed by many gym goers.  Buckle your seatbelts, because its time for 4 Common Fitness Myths....

 

Myth #1 - Strength Training will make me "bulk up"  

Nope not true.  I hear so many women tell me that they're afraid to strength train because they don't want to bulk up.  Someone once said to me that "the chance of a women accidently bulking up is about the same as me accidently becoming a millionaire."  Women just don't have enough testosterone needed to bulk up. Resistance training will actually help you gain lean muscle and burn calories giving you the toned lean look you want so go ahead, get off the treadmill and pick up a weight.  I promise it will be ok! 

Myth #2 – Spot Reduction

Contrary to what you hear on most fitness infomercials you can’t reduce fat in one particular area of your body.  Spot treatment only works in the laundry!  In order to gain muscle in your problem areas you are going to have to lose overall fat and the only way to do that is by maintain a caloric deficit (simply put, burn more calories than you eat).  Also, where your body loses fat first is going to be determined by your genetics so doing hundreds of sit ups isn’t going to help you get that six pack any quicker, especially if there is a layer of fat over it! 

Myth #3 – Muscle Soreness = Results

Muscle soreness is NOT an indicator of a good workout.  Muscle soreness is just an indicator that your body is doing something that it hasn’t done before.  Remember when you first started doing lunges, the next day was not so fun (ok horrible), but the more you do lunges the most accustomed to it your body gets and the less sore you become.  It doesn’t mean your body isn’t burning calories and isn’t changing.  Use your clothes, a tape measure or your workout log to judge your success not your amount of soreness.

 Myth #4 – Static Stretching before a workout is a good warm up

Static stretching (where you hold a stretch for 20-30 seconds) actually cools the muscle off and tells it that it is done with exercise so it’s not good to do before you work out.  The best way to warm up is through active stretches, such as jumping jacks or squats, or 5-7 minutes on a piece of cardio equipment.  This type of warm up increases the heart rate and blood flow to the muscles, thus increasing body temperature and getting you ready to workout.

Hopefully this clears up some common confusion and helps you get more from your workouts!

-E

Welcome to My Blog!

Hi Everyone,

Welcome to the very first post of my blog!  As I said in the "About Me" section, Bella Vita means beautiful life in Italian and my goal when training is to help people feel great and lead a much more healthy and beautiful life. 

I'm really excited to get this started since creating a fitness blog is something I've thought about doing ever since I first became a personal trainer.  I wanted to create a place where I can share the knowledge (both fact and crap!) I've learned over the last couple of years.  I plan to cover a variety of topics, from workouts to nutrition, goal setting and everything in between.  I'm hoping through your visits you'll learn a little something and maybe have another place on the web to go when you want to kill some time at work (we all do it!).

Enjoy!!
E-