Quick Tip: How long should I hold a stretch?

Unsure how long to hold a stretch?  It's usually about 20-30 seconds, and remember, no bouncing!

Don't have a clock handy, well than use this little trick to time a stretch perfectly.  Hold the stretch for as long as it takes to sing 2 verses of row row row your boat!  No rushing! 

Happy stretching!

5 Workout Mistakes You're Probably Making!

I saw this article on Shape's website and I thought it was pretty informative.  The full article lists 10 common mistakes but I decide to just address the top 5 since I see these in the gym ALL the time.  Many people think they know what is best for them when it comes to working out but some common mistakes can actually hinder your progress and even sabatoge your whole workout.  Read on and see if there aren't a few things you can change to help improve your enjoyment and success in the gym! 

1. The faux pas

Getting married to your strength routine

The facts:

If you do the same routine over and over, your muscles will simply adapt; you're likely to hit a plateau.  However, if you challenge your muscles from a variety of angles by adding or alternating moves periodically, you'll get significantly more fibers into the act and develop more tone and strength.

The fix:
 For each muscle group, learn an additional 2 or 3 exercise, trying new angles and equipment.  For instance, if you usually do the dumbbell chest press on a flat bench, try it at an incline.  Expand your repertoire enough so that you can change your entire routine every 6-8 weeks.

2. The faux pas
Performing your reps too quickly

The facts:

If you zoom through your repetitions when strength training, you'll be using momentum instead of muscle power.  You won't get the same stimulus for muscle building, and you won't burn as many calories.  You'll also be more susceptible to training injuries such as torn muscles or connective tissue.

The fix:
Take 6 seconds to perform each repetition: 2 seconds to lift the weight and 4 seconds to lower it.  Experts agree that slowing down is the single most significant change you can make to get better results from strength training.

3. The faux pas

Exercising too hard, too often
 
The facts:
If you don't rest enough between hard cardio or strength workouts, you'll stop making progress and may even lose some of the fitness you've gained.  You're also likely to burn out on exercise.

The fix:
To keep your muscles fresh and your motivation high, alternate shorter, tougher cardio workouts (for instance, 20 minutes) with longer, easier days (40-60 minutes).  Keep in mind that the more intensely you train, the more time your body needs to recover.  It's a good idea to do a couple of tough workouts and take 1 day completely off each week.  On the strength-training front, take at least 1 day off between sessions that work the same muscle group.

4. The faux pas
Coasting on your cardio

The facts:  
Sticking with the same aerobic workout can sabotage your results just as much as pushing too hard.  To truly boost your fitness (which enables you to burn more calories with less effort), you need to venture outside your comfort zone a couple of times a week, to the point where you're somewhat winded and can feel your heart pounding.

The fix:
Instead of zoning out or doing moderate-intensity cardio all the time, mix in some high-intensity intervals twice a week.  Check out my blog post on interval training.  It’s a great way to burn a ton of calories and change up your routine.

5. The faux pas
Lifting the wrong amount of weight

The facts:  
If you lift weights that are too light, you won't see improvements in strength, tone or bone density.  If you lift weights that are too heavy, you'll compromise proper form, increasing your injury risk. You'll also be forced to recruit additional muscles, for instance, using your entire body to complete a biceps curl, thus cheating the targeted muscles of a good workout.

The fix:

For the most significant strength building, perform 4-6 repetitions per set; for more moderate strength building, perform 8-12 repetitions per set, choosing weights heavy enough that you struggle through your final few reps, but not so heavy that your form falls apart.  If you get to your final rep and feel that you could perform another one, increase the weight by 5-10 percent.  You may find that when you've considerably increased the amount of weight you're using, you'll drop to fewer reps, which is fine, as long as your targeted muscles are fatigued by the final rep.  Don't worry: Lifting to fatigue will not leave you with monstrous muscles.

Mistake-proof your mind
Your attitude may be the one final adjustment you need to maximize your results. Avoid these 3 mental missteps:

Focusing on the numbers
Instead of worrying over how many calories you burn or steps you climb, focus on the energy and the strength you feel and how wonderfully you're treating your body. While monitoring your intensity and applying the numbers to ensure you're mixing things up enough is critical for optimum progress, you should simply be aware, not fixating.

Obsessing over one body part
Focusing too much on your "problem area" can backfire, causing you to neglect other muscle groups that are as important for your appearance as they are for your fitness. For instance, if your midsection is your main concern, doing hundreds of crunches isn't the answer; sure, do ab exercises for tone, but don't forget that developing your chest, back and shoulders can take the focus off your middle. Always strive for a balanced workout.

Shying away from the unfamiliar
It's only natural to be intimidated by equipment you've never used or classes you've never taken. But venturing into new territory may be just the ticket to better results. Getting past your fears also will give you a sense of accomplishment and confidence--and what could feel better than conquering the unknown?
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How to keep those pesky New Years resolutions!

Happy 2011 everyone!  I hope you all had a wonderful holiday season.  I took a little blog hiatus to head back east and visit family but I am back and ready to get back to my old routine!! 

Now that the holidays are over and we have entered a new year I bet a lot of you have made a resolution or two (or ten!) but come February 1st (or even January 2nd!) most of us will already have given up or even forgotten our plans!  Think about your local gym, I know many of you are not looking forward to the extra people who will take your treadmills and machines but give it a week or two and it will go back to the normal.  Why is that?  Most people don't know how to set goals that are achievable so I thought I would give you a few pointers on proper goal setting.  This should make keeping those pesky New Year's resolutions a lot easy!!

When setting a goal (or resolution) think about making them S.M.A.R.T.  This helps take those vague ideas and transform them into reality!

Specific - A specific goal has a much greater chance of being achieved than a general goal. 

Example - A general goal would be "I want to get in shape."  Pretty vague, huh?  A better and more specific goal would be "Join a health club and go 3 times a week."

Measurable - Establish concrete ways to measure your goals.  Goals need to be measurable so there is no doubt about whether you achieved them.  They also help you measure progress.  

To determine if your goal is measurable ask questions, like "How much?" or "How many"

Attainable - Your goal must be attainable - not too difficult but also, not too easy!  Easy goals don't motivate you and overly difficult goals may frustrate you.


Relevant -  Your goals must be relevant to your particular interests, abilities, and needs. 

Time-bound - Your goal must be bound by specific deadlines.  Timelines can be short and long term (actually short term goals help you break down your bigger goals into more manageable steps) and should help you stay focused. 

For example, if you wanted to lose 10 lbs in 10 weeks that gives you a timeline for when you want to reach your goal.  You can go further and break down that larger goal into smaller goals of losing 1 lb a week.

Hopefully these tips will help you reach all of your goals for 2011! 

A toast to a happy and healthy new year!

E-

Recipe of the Week: Farfalle Pasta with Tomato Sauce, Cannellini Beans and Broccoli

When we think of past we tend to think of very heavy meals that leave us feeling bloated and stuffed to the gills.  Not this recipe!  I made it last night for dinner and not only is it super easy to make but it's really light and healthy for you.  Try it tonight and it may change your whole attitude toward pasta! 

Remember this recipe makes enough for 6!!

Prep Time - 20 minutes
Cook Time - 45 minutes

Ingredients
1 T olive oil
1 small onion finely chopped
salt
4 cloves of garlic, minced
1 pinch of red chili flakes (I used red pepper flakes!)
6 c of broccoli (can use broccoli rabe if you know what that is!)
3 c diced red tomatoes
1 T minched fresh oregano (I used Italian seasoning)
12 oz farfalle pasta (bow-tie pasta for the non Italians out there)
1 15 oz can cannellini beans, drained and rinsed

optional - oregano and cheese to top of the dish

Directions
Bring a large pot of water to a boil. Meanwhile, in a large saucepan, heat oil over medium. Add onion and a pinch of salt; sauté for 6 minutes or until golden. Stir in garlic, chili flakes, and broccoli. Cook for 8 minutes or until greens have softened.

Stir in tomatoes and minced oregano, along with another pinch of salt. Reduce heat to medium-low and simmer gently.

Once water comes to a boil, add farfalle pasta and cook for about 7 minutes or until al dente. Halfway through simmering sauce and cooking pasta—about 5 minutes—add beans to sauce, crushing them slightly with a potato masher or a fork to thicken sauce. Continue simmering for another 5 minutes while pasta cooks.

Drain pasta and immediately return to cooking pot. Add half the sauce and stir to mix. Divide farfalle pasta among 6 plates and top with remaining tomato sauce. Top with cheese and oregano sprigs, if desired.

Nutrition Data for 1 2/3 c: (approximate)
374 calories
8 g fat (3 saturated)
62 g cards
18 g protein

Enjoy!!

*found in Shape magazine October Issue

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-