Tuesday, June 30, 2009

Not All Trainers Are Created Equal

Just like you'll find good and bad in any other profession, there are good and bad personal trainers. However, unlike a bad receptionist, a bad trainer can have a direct effect on your health and well-being. So how do you determine you're working with a good trainer? There are a few general guidelines you should follow.
First, ask to see a copy of your trainer's certification. Look for one of the eight NCCA accredited certifications: ACE, NASM, ACSM, NSCA, NCSF, NFPT, NESTA, or IFPA. These are the most widely recognized in the industry. Also, be sure to look at the date for recertification. Each of these certifications require recertification every few years, so your trainer's certification should be up-to-date. If your trainer claims to specialize in a particular area of fitness, ask to see proof of any specialty certifications or certificates of completion from training courses. Individuals who have taken the time to educate themselves should be eager to share this information with you.
Second, ask questions. If your trainer doesn't explain the reason for choosing to do a certain exercise and you don't understand, ask why. All of the best trainers I work with have a clear reasoning for choosing to do certain exercises in a certain order. If a trainer is unable to give you a reason, it should raise a red flag.
Third, ask around. Talk to current or former clients of your trainer. If necessary, ask for references. It's a good sign if the majority of clients have been very happy with their training experience.
Fourth, go with your gut. If something hurts and your trainer doesn't modify the exercise so that it doesn't hurt, or if your trainer doesn't pay attention to you and your form while you're completing the exercises, or if the trainer uses the same exercise program for every person, it may not be the best fit for you.
A personal trainer can be a tremendous boost toward reaching your personal fitness goals. Those who achieve the best results are those who are able to build the best professional relationship with their personal trainer. Take the time to ensure that your trainer is the best match for you.

Monday, June 29, 2009

Monday Moves-Legs Up Wall

In honor of completing my Level 1 YogaFit training this weekend, today's move is a relaxing and restorative yoga pose. If there's anything I could use on a Monday, it's a little relaxation and restoration.

Legs Up Wall
1. Begin by kneeling with heels and glutes touching a wall. If you're using a mat or towel for extra comfort, kneel to the left of your mat.


2. Using your hands for support, drop your hips to the floor on the right of your legs.


3. Draw your knees into your chest and roll onto your back, keeping glutes in contact with the wall.


4. Straighten your legs up the wall, resting with legs slightly apart to enable breathing into the bottom of the lungs. Experiment with different leg positions to find a comfortable place. Rest in the pose for 1-3 minutes, breathing in and out deeply through the nose.


Legs Up Wall pose is an inversion. It is thought that by reversing our natural posture we can gain new insights, as well as finding the posture to be very relaxing to tired feet, legs, and low backs. I hope you find this pose to be as rejuvenating as I do.

Note: Legs Up Wall pose is an inversion. Inversions are not recommended for those with medical conditions such as high blood pressure or for pregnant women. If you have any questions regarding the safety of the pose, please consult your physician.

Tuesday, June 23, 2009

Weight Maintenance Trick #3-Rewards

As kids we learn to expect a reward for a job well done. A gold star on our chore chart, a happy face on the top of the paper; these things signal recognition of our effort.
As adults, rewards aren't as straightforward or forthcoming. Why is that? I think that everyone still enjoys some sort of recognition for a job well done. For me, part of setting fitness goals is having a reward for achieving those goals. As you set your fitness or weight-loss goals, both long- and short-term, make sure to leave room for rewards as you meet those goals.
What are some good rewards?
• Treat yourself to a new lipstick, nail polish, etc.
• Get a manicure, pedicure, or massage
• I’m not usually a fan of using food as a reward, but treating yourself to fancy produce can be a nice treat and reinforce your efforts to eat well
• Take a class or try a new workout that you’ve been interested in
• Update your workout gear or wardrobe
These are all rewards that I use and that have worked for me. How do you reward yourself for reaching your healthy lifestyle goals?

Monday, June 22, 2009

A New Place to Find Me

In branching out and looking for new ways to share my views on fitness, I've joined a website called FitOrbit. It offers a platform for providing nutrition and exercise plans from a distance. Each plan is customized to you, just like working with a trainer one-on-one. Check it out and let me know what you think!

Saturday, June 13, 2009

Confession #2

It's time for another confession. I'm a cheapskate. So, if I've paid for a meal, my tendancy is to finish every last bite to get my money's worth. That my work for my wallet, but it's terrible for my weight. What to do? First of all, I start by ordering smaller portions, like a kid's meal or an appetizer for my meal. Second, when I'm full, I stop and have the plate taken ASAP before I change my mind. Because by cleaning my plate every time I may have a sense of value in the short term, but I pay in the long term.

Thursday, June 11, 2009

Staying Fit On Vacation

Summer brings the inevitable summer vacation. It's a chance to spend time with family, get away from it all, and relax. But how do you stay healthy while you're getting away from it all? Here are some tips to help make your next trip a little healthier.
• Take advantage of local produce. It’s a good chance to get fruits and vegetables that may be out of season where you are, or that your location is known for producing. On my wedding trip to Hawaii, I think I ate my body weight in local pineapple!
• Don’t eat big all day long. Part of the appeal of vacation is sampling the cuisine in a new place. However, that doesn’t mean that you have to eat large meals all day long. If you know you’re going for a special dinner, eat a lighter breakfast and lunch, or if you go for a big breakfast or brunch, follow it with a lighter dinner.
• Bring your own snacks. Carrying healthy snacks such as granola or protein bars, nuts, or dried fruit means that you have healthy options available all the time.
• Walk! Many destinations offer lots of chances to get out of the car and explore by foot or by bike. You can even find walking tours. My brother and I took The Freedom Trail Tour in Boston, and it was a great chance to see the city, have a history lesson, and get in a good walk at the same time.
• Try something new. Many vacations offer the opportunity to try an activity that you haven’t tried before. You can hike a new trail, give snorkeling a shot, go horseback riding…the possibilities are endless. You can even give surfing a shot!

I hope these tips help you to have a healthier vacation. We all want to relax and get away from it all, but I think that the experience is even better if you know that when you return you won’t have undone all the good work that you’ve been doing. Relax and enjoy the trip!

Monday, June 8, 2009

Monday Moves - Go From Walking to Running

Having the ability to run is a goal for many people. But how do you go from sitting on the couch to being a runner? A little bit at a time.

Each run should last approximately 30 minutes
Week One: 3 min. walk/ 1 min. run
Week Two: 2:30 min. walk/ 1:30 min. run
Week Three: 2 min. walk/ 2 min. run
Week Four: 1:30 min. walk/ 2:30 min. run
Week Five: 1 min. walk/ 3 min. run
Week Six: :30 sec. walk/ 3:30 min. run
Week Seven: You're a runner!

Thursday, June 4, 2009

Good Food Fast

I don't know about you, but I come home every night and prepare a fresh, wholesome, made-from-scratch meal... or not. Though I'd love to be able to do that, the reality is that life is just too busy sometimes, and I often find myself in the situation of needing to eat something quickly or on the go. But how do I find a healthy option? Here are some of my strategies:
• Keep healthy frozen meals on hand. Knowing that you have something that you can pop in the microwave as soon as you walk in the door makes it easier to bypass the drive-thru window. Some brands I like are Amy’s Organic Kitchen, Healthy Choice, and Lean Cuisine. Just be careful to read the label and pick something with calorie and fat amounts that fit within your daily plan and look for low sodium choices.
• Know where the healthy options are. If you do have to make a stop at a fast food restaurant, be prepared. Know where to go and what the healthiest options are before you get there. I keep a list of nutrition information for common fast foods in my car, so if I have to go through a drive-thru, I know what my best options are and I’m less likely to be swayed by the scent of French fries.
• Make smart use of the grocery store. Many grocery stores have extensive selections of prepared foods. Instead of getting fast food, stop by the market and grab something healthy from the salad bar, pick up some sushi, or take home a rotisserie chicken.
• Keep snacks on hand. I make the worst food choices when I’m starving. To prevent that from happening, I keep healthy snacks like almonds, protein bars, applesauce or fruit cups, or dried fruit in my bag, and I try to eat something every few hours. Then I don’t end up desperate to find something and ready to eat the first thing I see.
These strategies help me to eat well, even on the days when I don’t have a lot of time to spend on food preparation. Planning ahead helps me to stay on the path to being a Healthy Girl.

Monday, June 1, 2009

Monday Moves

One of my favorite parts of being a personal trainer is coming up with new exercises and programs. I get to be creative, and it's always a thrill to come up with something new that works just how you want it to. Every Monday I plan to post a new exercise or workout plan for you to try out. It's a great way to try something new and keep things interesting.
This routine is one that I use when I'm short on time but still want to get a good workout in. The only equipment required is a jump rope, but if you don't have one (or if you're a terrible jump roper like me), you can just jump without the rope.

Action; Time
Warm up - March in Place; 2 min
Jump Rope; 1 min
Push Ups; 30 sec
Crunches; 30 sec
Repeat Jump Rope-Push Up-Crunch Sequence 5 times
Cool down - March in Place; 2 min