Archive for the ‘Uncategorized’ Category

It can be Tricky to NOT Treat yourself!!!

Tuesday, October 29th, 2013

Rachel Canen, A.C.E. Certified Personal Trainer

Manager of CoachMeFit Ann Arbor

halloween-candy

 

 

“Eating crappy food isn’t a reward — it’s a punishment.”

It can be very tempting to eat just one or two Snicker bars after the kids come back from Trick-Or-Treating. The problem with that is one or two at a time turn into 10 to 20 in an hour. Most people are unaware with how many calories are in a “fun size” candy bar or a tiny pack of M&Ms.  Here is an idea of how many calories are in certain pieces of candy:

M&Ms, plain, Fun size (18 g) – 88 calories and 12 g carb

M&Ms, peanut, Fun size (18 g) – 93 calories and 11 g carb

Miniature Bars (Milky Way, Snickers, Twix, 3 Muskateers) – average 38 calories and 5 g carb each bar

Tootsie Rolls

  • Small bar – 50 calories and 10 g carb
  • Midgee – 23 calories and 7 g carb
  • Mini-Midgees – 11 calories and 2 g carbs

Reese’s Peanut Butter Cups

  • Miniature (about 9 grams each) – 44 calories and 5 g carb per cup
  • Snack size (17 g) – 88 calories and 10 g carb
  • Snack size (21 g) – 100 calories and 12 g carb
  • White, Snack size (21 g) – 100 calories and 11 g carb

Kit Kat, Fun size (14 g) – 73 calories and 9 g carb

Snickers Bars, Fun size (17 g) – 80 calories and 10 g carb

Twix, Snack size (10 g) – 50 calories and 7 g carb

Milk Duds Snack size (12 g) – 54 calories and 9 g carb

Smarties Candy, Roll – 25 calories and 6 g carb

http://lowcarbdiets.about.com/

halloween 13

 

We have to get the idea we can workout in order to indulge in junk food or candy out of our heads. We work out to lower our chances of having health issues, control our weight gain, build strength and to overall feel better.

Here are just a few benefits to working out:

SLOWS THE AGING PROCESS & REDUCES THE RISK OF PREMATURE DEATH

Most people lose 10% of their aerobic capacity each year after the age of 30. However, regular exercise can actually make you more aerobically fit as you get older. Working out also improves skin and muscle tone, increases flexibility and reduces the risk of many age-related diseases, such as osteoporosis, heart disease and stroke.

BUILDS AND MAINTAINS HEALTHY MUSCLES, BONES & JOINTS

As you get older, your bones lose density (mass), your joints become stiffer and less flexible, and your lean body mass decreases. Regular exercise is one of the best ways to slow or prevent muscle, joint and bone problems. A moderate to vigorous workout program can help you maintain strength and flexibility into your golden years.

IMPROVES MENTAL ACUITY

Many studies have proven that people who work out on a regular basis have better memory, reaction time and concentration than their sedentary counterparts. And it doesn’t take much: walking for 45 minutes three times a week is enough to improve your degree of mental sharpness. Aerobic activity stimulates the middle-frontal and superior parietal regions of the brain, which are associated with attention and keeping goals in mind.

REDUCES STRESS, DEPRESSION AND ANXIETY

Exercising reduces stress and anxiety by diminishing electrical activity in tense muscles as soon as you finish your workout, which makes you less hyperactive and jittery. In addition, your body releases more endorphins for an hour and a half to two hours after your workout, which boosts your mood and promotes relaxation. Another benefit of physical activity is that it provides you with the motivation to improve your diet, and proper nutrition reduces stress. There is even evidence that regular exercise can aid in treating clinical depression.

REDUCES THE RISK OF MANY DISEASES.

The best reason of all to work out regularly is that it reduces your risk of many serious and potentially deadly diseases, such as heart disease, high blood pressure, osteoporosis, diabetes, obesity, high cholesterol, colon cancer, breast cancer, stroke, heart attack, and arthritis.

http://www.askmen.com

Really focus on working out for the right reasons and be sure to not let your temptations set you back. Ask yourself, is it really worth it to eat a candy bar or two??

 

CLIENTS….NOW THROUGH 12/31/2013 YOU WILL RECEIVE 2 FREE SESSIONS IF YOU REFER SOMEONE AND HAVE THEM SIGN UP FOR A PACKAGE OF 20!!!! Help a friend or family member get on the right track for a happier, healthier life!!

 

 

Share:

More Exercise Less Stress

Tuesday, September 3rd, 2013

Causes of Stress
Stress is an every day occurrence for most people. There are exams to be written, deadlines to keep, rush hour traffic to negotiate and so on. Most of these so called “external” factors that cause stress can’t be avoided. If they can’t be avoided, then exposure to stress needs to be managed by avoiding situations that will cause stress as much as possible. Limit the risk, so to speak. If that can’t be done, then manage the body’s reaction to stress so as to handle stress and anxiety better.
Coping with stress and the effects of stress need not be complicated or expensive. A simple program of regular exercise is all it takes to reduce stress related health problems. Exercise can even eliminate some of the so called “internal” causes of stress, which are related to one’s frame of mind and outlook on life.

stress

 

How Exercise Relieves Stress and Anxiety
Exercise essentially burns away the chemicals like cortisol and norepinephrine that cause stress. At the same time, vigorous exercise releases endorphins into the system. Endorphins are morphine-like hormones that are responsible for the feeling of elation, or well being that distance runners get from running. Other chemicals like dopamine and serotonin are also released in the brain during exercise. Together, these give a feeling of safety and security that contributes to off-setting some of the “internal” causes of stress, such as uncertainty, pessimism and negative self-talk.
To benefit from exercise, it needs to be regular. Exercise needs to be part of a daily routine. Instead of working during lunch, why not take the time to go for a brisk walk, a run or work out at a gym? Exercise will reduce stress and reducing stress can increase productivity.
Since exercise reduces stress chemically, it can also have a meditative effect during sustained cardiovascular work outs. The rhythmic running on the open road or treadmill can relax and clear the mind. Clearing the mind allows for a fresh approach to perplexing and stressful problems.
Regular exercise also impacts on the way you feel about yourself. For example, if clothes fit comfortably and your body is toned due to regular exercise, you feel good about yourself. If you feel good about yourself, your self confidence is given a boost and stress due to feelings of inadequacy is reduced as a result. It will not only make you healthier but regular exercise will also cut down on stress and anxiety and their associated symptoms.
As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.
Exercise helps your body systems practice interacting with each other, in a healthy way. This directly leads to a better overall response to stress.
More Energy
“More than 90% of the studies showed the same thing: Sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise,” says O’Connor. “It’s a very consistent effect.”
The results show that regular exercise increases energy and reduces fatigue.
The average effect was greater than the improvement from using stimulant medications, including ones used for attention deficit hyperactivity disorder (ADHD) and narcolepsy.
Researchers say nearly every group studied — from healthy adults, to cancer patients, and those with chronic conditions including diabetes and heart disease — benefited from exercise.

boxing

Better Sleep
Lack of sleep often leads to a vicious cycle. You become more stressed and anxious during the day, which means it’s even harder to sleep at night. Exercise not only helps break that cycle, but can lead to a positive cycle instead. When you sleep well, you’ll have more energy in the day and be more productive.
The time is now.  Get up.  Get moving and create a less stressed, more energized you!!!

Share:

A little goes a long way

Thursday, August 8th, 2013
Rachel Canen
Manager, CoachMeFit Ann Arbor
A.C.E. Certified Personal Trainer
In this day and age time is something many just don’t have enough of.  For some, exercise just doesn’t make the cut when it comes to “must haves” or “must dos”. Careers, children, and school are things one just can’t sacrifice.  However, it is imperative to get SOME exercise.  In recent studies, research has shown that people getting nominal yet frequent exercise live longer, have more active minds, age at a slower rate, and are healthier than those that don’t get any at all.  These studies even go one step further to point out that those exercising more intensely for longer periods will need more recuperation time.  Unfortunately, the respite these people will require will be detrimental to their physical and mental well-being.

Easy ways to remain active without losing time:

1.  Go for short walks-with kids or dog

2.  Park far away from the stores frequented-this small amount counts!

3.  Walk up stairs as opposed to taking the elevator

4.  Crunches during commercials

Many people believe only excessive amounts of exercise help you to lose weight, but the truth is: Just a little bit of exercise goes a long way. A recent study by the American Heart Association finds that a little physical activity performed on a regular basis may also reduce the risk of heart disease – just another reason to get the body moving for a quick workout.

ku-xlarge

You don’t have to give up on your weight loss goals because you don’t have the time to workout everyday. There are many activities you can do in a short amount of time that are just as effective as a lengthy session.

Take a 10-minute stroll around the block. It may not seem like vigorous work, but it still burns calories and helps your body release stored energy. Rather jog? Great. You’ll get your exercise done in half the time!

Do a few sit-ups before bed. Even if the whole day flies by without fitting in a workout, you can still get a few ab exercises in before crawling into bed. If you have a staircase in your home you can also take a few trips up-and-down the stairwell before laying your body down to rest.

You can even get a little bit of exercise-time in when you’re home watching television. Ditch the couch and get down on the floor for a few side-leg lifts while catching up on your favorite series’.

If you have access to the gym take advantage of your gaps of free time. You’re not obligated to spend two hours at the gym to get in a good workout; all you need is 20-30 minutes of cardio to get your heart rate up. Or, lift a few weights, circle around the jump rope several times and be on your way. Health and fitness is about the effort and determination rather than the actual clocked hours.

Share:

The weight-loss mystery!

Tuesday, February 12th, 2013
 
 
Jen Rowley, A.C.E. Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

 

Nothing taps your panic button quite like gaining weight, especially when you’re on a weight loss program. Unfortunately, it’s an inevitable fact of life. Luckily, you’ve got me here to tell you that, as long as you’re following a solid program, results will come. It’s a physiological certainty (unless you have an underlying issue, like hypothyroidism).

I realize this might take further convincing, considering our instant-gratification society.  I’ve seen and heard many weight-loss issues, most of which were solved by patience. That said, there are some strategies you can use to ensure you’re getting the most out of both your diet and exercise program. Let’s tackle five of the most common weight loss mysteries.

1. I’m following a diet and exercise program perfectly. Why isn’t it working?! 

Cortisol is a word you should become familiar with, as it’s a key factor here. You’ve probably heard that it makes you fat, but you have no idea why “they” say that. What is cortisol? It’s actually a performance-enhancing stress hormone that serves an important function in survival situations. Unfortunately, when we force too much daily stress on our bodies, we shift into a state of chronic cortisol release. This can cause us to store excess fat as a survival instinct. While it sounds pretty dire, it’s generally only a serious problem in those with poor lifestyle habits.
The beginning of a diet and/or exercise program, however, is a survival situation. In a very simplistic sense, your body releases cortisol, which, in turn, causes excess water retention to help you rebuild broken down muscle tissue. While this is cortisol functioning properly, it does lead to a period of water weight gain as you adjust to a new program. It’s nothing to worry about. By following a solid plan, your body will adapt by repairing this muscle tissue. This results in an increase in your metabolism and leads to weight loss if that’s your goal.

2. I’m barely eating. 

This is a tough situation because our natural reaction to weight gain is to eat less. When you’re exercising, it’s important to keep your eye on workout performance, as opposed to how much weight you’re losing. You should be eating enough so that your daily workouts improve over time. As long as that’s happening, your body is adapting, your metabolism is increasing, and you will lose weight provided you also don’t overeat.

3. I’ve been doing hard workouts for weeks. 

If you’re doing the same workouts at the same intensity constantly, you are not forcing adaptations that lead to changes in your metabolism. This is called a plateau.
A plateau, technically, isn’t gaining weight—it’s remaining the same—but a proper diet and exercise program should continually force improvements (in the form of adaptations). Otherwise, your metabolism won’t continue to increase, which is the goal of most weight loss programs.

4. I lost weight for a while but now it’s stopped. 

You eat less to lose weight. Things are going great, but suddenly you plateau—or start gaining. Odds are, your metabolism has slowed down in order to deal with the decreased calories. You’re starving your now fit body, so it’s doing what it needs to do to survive. The answer to this problem is pretty simple: eat more. But not just anything–choose healthy foods that are going to fuel your body.

5. I heard I should stop snacking.

Better advise would be to choose snacks that offer a balance of protein, fiber, and healthy fats—like apples with peanut butter, or carrots with hummus. “A healthy snack can help maintain steady blood sugar levels, which keeps your appetite in check and your energy stable,” Rania Batayneh (nutritionist) says. Skipping a snack can cause your blood sugar to dip, leaving you moody and famished—and more likely to overeat at mealtime.

Some healthy snack choices:

Nuts: ”They’re great snack items because they’re so filling,” says Katherine Tallmadge, spokeswoman for the American Dietetic Association. Walnuts are desirable because they’re high in omega-3 fatty acids that protect against heart disease. Limit yourself to 1 ounce — about 160 calories.
Fresh Fruits: All fruits nutritional, filling, and low in fat. Take a medium-size pear or apple: Each has only 60 calories. A cup of strawberries contains about 50 calories, and the same amount of blueberries has 40 calories. After you’ve rinsed berries, place them in small containers for snacking.
Peanut Butter: Spread a little on crackers, or make a banana sandwich. Split one small banana — 100 calories — lengthwise. Spread no more than a tablespoon of peanut butter — 90 calories — over one half of the banana and top it with the other half.
Hard-boiled eggs: Make a half-dozen at the beginning of each week for a fast and convenient snack in your fridge!
Greek yogurt: Rich in protein, this snack is both delicious and satisfying. For the least amount of sugar, go plain! If you need a bit of sweetness, you can add your own blueberries, strawberries, or raspberries.
 

And one of the biggest weight-loss obstacles? Skipping breakfast! Think of your body as an efficient running machine. You need to fuel your body in order for it to perform, either in your daily activities or during your workout. Try these delicious breakfasts:

5 Super-Quick Breakfasts:

Berry Healthy Cereal
3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) topped with 1 cup nonfat milk and 1/2 cup berries
Nutritional Information (per serving): Calories: 266, Protein: 13 g, Fat: 3 g, Carbs: 50 g

Cottage Cheese On-the-Go
1 cup 1% cottage cheese served with 1 medium apple, or 1 medium pear, or 1 cup cubed melon, or 1 cup berries
Nutritional Information (per serving): Calories: 257, Protein: 28 g, Fat: 3 g, Carbs: 31 g

Crunchy Greek Yogurt
1 cup nonfat plain Greek yogurt with 3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) mixed in
Nutritional Information (per serving): Calories: 285, Protein: 23 g, Fat: 3 g, Carbs: 45 g

The Best Smoothie

In a blender mix 1 cup kale, 1/2 cup almond milk, 1 banana,  1-inch piece of ginger root, 2 tablespoons flax seed, and 1 tablespoon peanut butter. Blend.

Yogo Berry
1 scoop (or 1 packet) Greenberry Shakeology blended with 1 cup strawberry halves, 1/2 cup plain nonfat yogurt, 1 Tbsp. raw honey, 1 cup nonfat milk, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 401, Protein: 32 g, Fat: 1 g, Carbs: 69 g

The fact is, it really is not a mystery at all. Weight-loss is the result of burning more calories than you take in. So keep up all the good work in the gym, keep your metabolism burning with a healthy diet, and watch your body transform!

Mystery solved.

 

www.beachbody.com
www.fitnessmagazine.com
Share:

CoachMeFit Blog

Monday, November 19th, 2012
Jen Rowley, A.C.E. Certified Personal Trainer

Manager of CoachMeFit Ann Arbor

Happy Thanksgiving! What are your traditions? Like most, it probably involves a lot of  ”f-words”: family, feasting, and football. No worries…we’ve got you covered for this holiday with fun alternative activities and recipes.

First of all, CoachMeFit will be open on Thanksgiving day! Start your day off the right way with a solid workout with your trainer. Starting your day off with a endorphin-boosting  activity will make your day better, and not just calorie-wise. In one study, researchers found that those who got regular vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years. Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate. Or your ability to be kind to your in-laws!

Or, how about these “f-words”: fun family fitness! Sign up for a fun Turkey Trot in the area. Here are two of our favs that will be sure to start your day off right. Earn your turkey this year!

http://www.theturkeytrot.com/

www.theparade.org/turkeytrot/index.php

Not a runner? How about your first annual Turkey Bowl, 2012!! I know my family will be doing our second annual Turkey Bowl this weekend, t-shirts and prizes included. Gather your own friends and family, split up into teams, and have a bowling competition. It is a fun, non-traditional way to spend fun time with loved ones without sitting around and over-eating. Like other non-competitive sports, bowling burns a mere 204 calories per hour for the 150-lb. participant. Bowling should be thought of as an enjoyable activity instead of a serious form of exercise, but it sure beats couch surfing!

Still not sold? How about this “f-word”: fresh air. There is something to be said for getting outside in the fresh air…there is nothing like it! Whether it is to play a friendly game of football, go for a post-feast stroll, or to walk your dog around the neighborhood. Just get out there and enjoy!

Here is a list of important health benefits of fresh air:

  • Fresh air is good for digestion.
  • Improves your blood pressure and heart rate.
  • It makes you happier.
  • Strengthens your immune system.
  • Fresh air cleans your lungs.
  • You will have more energy and sharper mind.
AADA.com
Livestrong.com
goodrelaxation.com
 

What to do with all those leftovers? Try some of these healthy recipes in the days to follow Thanksgiving:

Turkey Couscous Salad
Look for Israeli couscous (sometimes called pearl couscous), a big brother to the regular variety, near the rice and grains. The flavors are similar, but this one’s texture is even more pleasing.
  • Prep Time15 minutes
  • Total Time40 minutes
  • YieldServes 4
Add to Shopping List

Ingredients

  • 6 teaspoons olive oil
  • 1 package (10 ounces) white mushrooms, trimmed and thinly sliced
  • Coarse salt and ground pepper
  • 1 medium yellow onion, finely chopped
  • 1 cup Israeli couscous
  • 2/3 cup dried cranberries or cherries
  • 1/4 cup fresh lime juice (from about 2 limes)
  • 1 tablespoon Dijon mustard
  • 3 packed cups loose spinach (about 5 ounces), trimmed, well washed and dried
  • 1 pound cooked turkey, thinly sliced, room temperature

Directions

  1. In a large nonstick skillet with a lid, heat 1 teaspoon oil over medium-high. Add mushrooms, and season with salt and pepper. Cook, stirring occasionally, until mushrooms are browned and have released their liquid, 6 to 8 minutes. Transfer to a bowl; set aside.
  2. Reduce heat to medium-low. In same skillet, heat 1 teaspoon oil. Add onion and cook, stirring occasionally, until translucent, 3 to 5 minutes. Stir in couscous, 1 1/4 cups water, and 1/2 teaspoon coarse salt; bring to a boil. Reduce to a simmer, cover, and cook until couscous is tender, 8 to 10 minutes (liquid should be completely absorbed). Stir in dried cranberries.
  3. Meanwhile, make vinaigrette: In a large bowl, whisk together remaining 4 teaspoons oil, lime juice, and mustard; season with salt and pepper. Pour half the vinaigrette into another large bowl. To first bowl, add couscous mixture and mushrooms (along with any accumulated juice), and to the other, spinach. Toss contents of each bowl until well combined.
  4. Divide spinach among 4 serving plates; top with turkey slices, and serve with couscous.
WholeLiving.com

Many Thanksgiving devotees look forward to the leftover turkey sandwiches as much if not more than the main meal itself. Assemble these sandwiches ahead of time and all you’ll need to do is heat up a skillet for a warm, satisfying winter supper in minutes.

Turkey, Cranberry, and Fontini Panini

Ingredients

  • 8 slices whole-grain bread
  • 6 ounces thinly sliced Fontina cheese
  • 8 ounces sliced leftover turkey
  • 1/2 cup leftover cranberry relish
  • 1 cup arugula leaves
  • Extra-virgin olive oil

Directions

For each sandwich, lay 2 slices bread on a work surface. Lay about 3/4 ounce cheese on one slice of the bread; top with 2 ounces turkey meat, 2 tablespoons relish, about 5-6 arugula leaves and an additional 3/4 ounce cheese. Top with the other bread slice (there should be cheese next to each bread slice). Repeat with remaining ingredients.

Brush the top of the sandwich with olive oil; heat a non-stick skillet over medium heat. Put the sandwich, oiled-side down, into the pan, place a small heavy pan, or aluminum foil-wrapped brick on top of the sandwich to press it down. Cook until bread is golden and crisp and cheese is beginning to melt, about 5 minutes. Remove the heavy pan or brick, brush the top of the sandwich with oil and carefully flip it. Put the heavy pan or brick back on top of the sandwich and continue cooking until bottom bread slice is browned and crisp, cheese is melted, and sandwich is heated through, about 5 minutes more. Remove from the pan and cover to keep warm while cooking the remaining sandwiches.

www.foodnetwork.com
 
As for all of that extra pie? Plate up those leftovers on cute paper plates, cover it, and send it along with your dinner guests. They will be happy to have some of the delicious leftovers and you don’t have to worry about that pie calling to you later that evening.
Which brings me to my last “f-word”: fight. As is fight the urge to overindulge! Enjoy yourself, but in moderation. See you next week in the studio!
Happy Thanksgiving from our family to yours!
Share:

Try Tabata!

Tuesday, June 26th, 2012
 
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 

 

I’m sure most of you are thinking, “What in the world is Tabata?” No, it’s not some crazy new fad diet. It’s an advanced way of getting an amazing cardiovascular workout.

I was introduced to Tabata by one of the trainers here, Ann Marie. I’ve seen her use it for her clients and they seem to really get an intense workout.  Here’s how it works:

“The Tabata Protocol: Supra-Aerobic Cardio

Never heard of the Tabata Protocol? Created by Izumi Tabata, the Tabata Protocol is simply the best supra-aerobic cardio workout every discovered.

“The rate of increase in V02max is one of the highest ever reported.” – Izumi Tabata, Japan

“Fat burn is greater when exercise intensity is high.” – Metabolism

With only 8 minutes (give or take) every 3 days, you can turn your body into a fat-burning super-engine.

When you create an Oxygen Debt (read: heavy panting) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. You don’t want to try and burn fat WHILE you are exercising. You want to burn off CARBS as fuel when you are exercising.

Your body has 2 fuel systems, so to speak. There is Aerobic and Anaerobic.

Now, the Aerobic system uses oxygen to burn fuel, and the Anaerobic system doesn’t. But one does not replace the other! What happens is you start out by burning fuel with your Aerobic energy system, and once you go past the point where there is enough oxygen in your system to provide Aerobic energy to your muscles, your Anaerobic system kicks in. Think of this as your SUPRA-AEROBIC zone.

To get there, you need to get your heart rate up past what is typically referred to as the ‘Target Heart Rate Zone’ using common aerobics lingo. You should use a Heart Rate Monitor to measure yourself while doing this program.

You will need to build up your endurance gradually. Therefore, you will not start out doing the Tabata Protocol the way it is typically described.

The original Tabata Protocol requires the following:

  • 5 minutes of warm-up
  • 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
  • 2 minutes cool-down

You REALLY need to ease into this workout slowly, and perform it only on cardio equipment, not with weights.

You will find people doing a Tabata Workout with weights or kettle-balls or other types of resistance. Don’t do this.

Your Maximum Heart Rate is normally calculated as 220 Minus Your Age (e.g. if you are 30 yrs. old, your Max. HR would be 190 BPM – Beats Per Minute). If you do the Tabata Protocol like they did it in the above study, you may see your heart rate shoot up over 200 BPM!

You need gradually build your heart and lung capacity over time.

Here’s what you need to do when starting out:

*** Medical Dislaimer ***

See your physician before starting any kind of exercise routine

The entire beginner workout starts out at 7 minutes long. It breaks down to 3 minutes of warmup, 2 intervals of 30 seconds each. (1 minute of exercise) followed by a 2 minute cool-down.

1) Use a Recumbent or Stationary Bike, Versaclimber, Rowing Machine, Elliptical Trainer or other piece of cardio equipment that allows for gradually increasing resistance, speed, etc. and utilizes the large muscles of your legs.

Treadmills are a possibility, but because you have to rest for 10 seconds between bouts of exercise, the only option when on a treadmill is to step onto the sides and stop entirely, because the machine won’t respond quick enough to the required rapid changes in velocity during a Tabata Protocol interval.

2) Wear a Heart Rate Monitor. Record the Max. Heart Rate achieved during your entire workout, and your Recovery Heart Rate (see below)

3) Warm up for 3 minutes at a moderate pace. You can start out with a low resistance and low RPMs (like 60-65 RPMs on a bike) for the first minute, increase the tension on your equipment one notch for the second minute, then increase the RPMs to 70-75 RPMs and/or tension for the last minute, gradually raising your heart rate to a moderate level.

4) Start out by doing 2 intervals:

- First, increase the tension one notch above where your warmup ended at, or more if you find your feet are flying off the pedals

- Pedal (or go) FULL SPEED, as fast as you can, well above 85 RPMs (if on a bike) – even over 100 RPMs – for 20 seconds.

- Pedal slow for the next 10 seconds. If you did it right, you SHOULD see your Heart Rate go UP a little AFTER you stop pedaling so fast. This is because of the Oxygen Debt you created, and it signals your body to get more oxygen to your energy system. You will notice yourself panting – this is your body trying to get more oxygen to your lungs to fuel your energy system.

- Repeat 1 more time (20 seconds all out fast, 10 seconds slow). Notice your Heart Rate go up a little after you enter the slow part of the interval each time.

- After 2 intervals, decrease the tension to 0 (lowest setting) on your bike or other equipment and pedal slow for 2 minutes.

- After your 2 minute cool-down, stop pedaling COMPLETELY for 1 minute and just sit there.

- At the end of this 1 minute, check your Heart Rate. This is your Recovery Heart Rate – record it!

- Record the Maximum Heart Rate you achieved during your workout. This may have occurred during your 1st interval or your last (usually the last). It will PROBABLY be over the Max. Heart Rate calculated by 220 Minus Your Age. If it isn’t, that’s OK, especially when you are first starting out – don’t overdo it.

5) Do this workout 3 times per week – allow yourself at least one full day of recovery between workouts. Your body needs to heal itself, increase the strength of your heart and lungs, etc.

6) When you notice at the end of your next workout (or however many workouts it takes) that your Recovery Heart Rate went down, add another interval (bringing it to 3 intervals per workout).

7) The next time you notice your Recovery Heart Rate goes down after the workout from its previous number, increase the tension on your equipment to make it more intense.

8) Gradually build up your fitness level by first adding an interval, then increasing the tension, when you see your fitness level has improved from one workout to the next (by checking your Recovery Heart Rate).”

-Article from http://tabataprotocol.com/

Below are a couple more links that show specific Tabata exercise routines.

http://www.fitsugar.com/-Home-Tabata-Workout-22825569

http://www.menshealth.com/fitness/tabata-workout/page/2

Try it!!

Share:

Stop Weekend Splurging!

Friday, May 25th, 2012
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 
 

I have to admit, I’m a weekend overeater.  I do so well eating clean during the week and I’m noticing good changes in my body.  Why is it that I lose self control on the weekends?  I know I don’t feel good after I do this, so why is it that I just throw the feelings of progress, achievement and being healthy out the window for 2 days?  I trust I am not alone in this horrible habit.  I decided to do a little research to find a few ideas on how to prevent overeating on the weekends.  Here are some good ones to help us all out:

Here’s a few strategies I’ve implemented to help with overeating on the weekends.

1.  Keep busy with activities – The more I am outside and involved in various activities, the more I do not think about food.

2.  Plan your weekend menu prior to the weekend.  That way you know what you’re planning on eating … it sets the expectations for yourself.  You may want to try grilling out with lean meats and incorporating lots of fresh fruit and vegetables.

3.  Try to eat foods that keep you feeling full longer or provides you with enough volume to stave off hunger.  An example is to eat proteins (lean meats, protein bar, protein shake) OR eating watermelon (1 cup is 46 calories) or green beans (1 cup is 34 calories) … so indulge!

4.  Think positively and remind yourself why you are doing this.  It may help to remember that making appropriate choices on the weekend is a way to reward yourself and be kind to you!

5.  If you’re going out to dinner, search online or call ahead for some healthy menu options.  Explain to them you would like to visit their establishment but are on a plan to lose weight and eat healthy.  Ask them what menu items they recommend in helping you succeed.

6.  If it is a dinner party, just enter into a little casual conversation about what the meal plans are.  You have many options.  You can plan your calories accordingly around the menu, you can explain to the host that you are losing weight and need to eat healthy and ask if they mind if you bring your own entree, etc.  Most people are thrilled to help you …

Tips from Ranae on www.medhelp.org

I’m going to try a few of these tips over the holiday weekend!

Happy Memorial Day Everyone!

Share:

Flip the Switch

Monday, May 14th, 2012
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

We all get bored with our workout routine once in awhile.  A lot of people don’t switch it up because they aren’t sure what other options they have.  Listed below is a way to “Flip the switch on routine boredom”.

“I have to honest with you, there are days when I’m getting ready for the gym and I’m just not feeling it at all.  This happened the other day, and not a single cell in my body wanted to be surrounded by the same old cardio machines and weights.  So I asked myself, “what would make me happy?”  I love Zumba.  So instead of dragging myself halfheartedly through my regular workout, I popped in a Zumba DVD and danced my heart out.  Not only did I have a blast, but I was dripping with sweat afterwards and burned almost 600 calories!

All too often, we get caught up in the same old routine.  When our excitement for a workout goes down, so does the intensity- that’s when results come to a screeching halt.  For a well-rounded physique and to keep things fresh, incorporate what makes you happy into your workout.”

If you always:

1. Run 5K on the Treadmill:

Hit the park or pavement for some outdoor interval training.  Use landmarks such as streetlights, trees or hills as markers for your sprints.

2. Strength train, then do cardio:

Combine the two with a heart-pounding plyometric routine!  You don’t need anything but an open space and a lot of energy to do burpees, pop squats, mountain climbers or jumping jacks.

3.  Kill an hour on the bike:

Take a spin class!  The intervals and motivating instructor will help you burn way more calories – no distracting TVs!

4.  Do the same ol’ weight routine:

Make a circuit using your favorite moves to elevate your heart rate and save tons of time.

Article by: Miryah Scott-Oxygen Magazine

 

Share:

Earn It!

Tuesday, April 24th, 2012
 
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 

 

This message stood out to me this week because I’ve been having a pity party about not looking the way I want to look.  I don’t WANT to eat right and I don’t WANT to stay on a regular exercise routine. Basically, I’m saying I don’t want to EARN this body.  How pathetic and lazy!

So often we focus on the things we don’t like, or even hate, about our body and wish we could change them. Guess what?!?!  We can.  It takes work, but we can achieve what we focus on.  If you need help, seek it out and stop sitting around having a pity party.  Earn your body and health.  It is worth it and it will make you proud!!

 

 

Share:

Get Into A Good Habit

Wednesday, April 11th, 2012
 
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

“Motivation is what gets you started.  Habit is what keeps you going” – Jim Ryun

 

Everyone has a lack or increase of motivation at different times in their lives.  What can one do to keep the motivation going after a couple days or even after a week?  The answer is simple, yet sometimes very difficult to do.  Make it a habit!  I found an article with some great tips on how to take something you may want to do, in order to benefit your life, and make it a habit.

18 Tricks to Make New Habits Stick

Wouldn’t it be nice to have everything run on autopilot? Chores, exercise, eating healthy and getting your work done just happening automatically. Unless they manage to invent robot servants, all your work isn’t going to disappear overnight. But if you program behaviors as new habits you can take out the struggle.

With a small amount of initial discipline, you can create a new habit that requires little effort to maintain. Here are some tips for creating new habits and making them stick:

1. Commit to Thirty Days – Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.

2. Make it Daily – Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits.

3. Start Simple – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that.

4. Remind Yourself – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.

5. Stay Consistent – The more consistent your habit the easier it will be to stick. If you want to start exercising, try going at the same time, to the same place for your thirty days. When cues like time of day, place and circumstances are the same in each case it is easier to stick.

6. Get a Buddy – Find someone who will go along with you and keep you motivated if you feel like quitting.

7. Form a Trigger – A trigger is a ritual you use right before executing your habit. If you wanted to wake up earlier, this could mean waking up in exactly the same way each morning. If you wanted to quit smoking you could practice snapping your fingers each time you felt the urge to pick up a cigarette.

8. Replace Lost Needs - If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.

9. Be Imperfect – Don’t expect all your attempts to change habits to be successful immediately. It took me four independent tries before I started exercising regularly. Now I love it. Try your best, but expect a few bumps along the way.

10. Use “But” – A prominent habit changing therapist once told me this great technique for changing bad thought patterns. When you start to think negative thoughts, use the word “but” to interrupt it. “I’m no good at this, but, if I work at it I might get better later.”

11. Remove Temptation - Restructure your environment so it won’t tempt you in the first thirty days. Remove junk food from your house, cancel your cable subscription, throw out the cigarettes so you won’t need to struggle with willpower later.

12. Associate With Role Models - Spend more time with people who model the habits you want to mirror. A recent study found that having an obese friend indicated you were more likely to become fat. You become what you spend time around.

13. Run it as an Experiment - Withhold judgment until after a month has past and use it as an experiment in behavior. Experiments can’t fail, they just have different results so it will give you a different perspective on changing your habit.

14. Swish - A technique from NLP. Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.

15. Write it Down – A piece of paper with a resolution on it isn’t that important. Writing that resolution is. Writing makes your ideas more clear and focuses you on your end result.

16. Know the Benefits - Familiarize yourself with the benefits of making a change. Get books that show the benefits of regular exercise. Notice any changes in energy levels after you take on a new diet. Imagine getting better grades after improving your study habits.

17. Know the Pain – You should also be aware of the consequences. Exposing yourself to realistic information about the downsides of not making a change will give you added motivation.

18. Do it For Yourself - Don’t worry about all the things you “should” have as habits. Instead tool your habits towards your goals and the things that motivate you. Weak guilt and empty resolutions aren’t enough.

-www.lifehack.org

 

Share: