EDGE 2 FITNESS - Premier Training in Sarasota, FL and More

What is Chiropractic?

2012-01-30T11:35:00.000-05:00

Chiropractic is a hands-on therapy based on the theory that subluxations in the spine may cause many medical disorders (especially disorders of the nervous system). Chiropractic medicine originated in the late 1800s in the United States.
Chiropractic treatments usually involve adjusting the joints and bones in a person's spine using twisting, pulling, or pushing movements. Some chiropractors use heat, electrical stimulation, or ultrasound to help relax the person's muscles before doing a spinal adjustment.

I have seen a chiropractor for quite some time; however, I do my homework. I check qualifications, seek referrals, and I know my body. As we age, the skeletal system changes. So xrays are useful to help foresee any abnormalities.

A reputable chiropractor will want to have a consultation first to get medical information, check posutural alignment and discuss possible treatment. Take time to ask questions and also take time to process your consultation. In many cases, health insurance may provide some assistance.

Chiropractic adjustments are not an immediate fix. It can take several sessions, but it also requires self-care like stretching, walking, changing lifting or exercise habits to name a few. Massage may also play a roll to get muscles to relax and set the adjustments.

As with any medical procedure, due dilligence is up to the patient.

Happy New Year and a New You

2012-01-01T12:22:00.000-05:00

Many have resolved to make a change in their lives whether it is quitting a bad habit, starting to exercise, lose weight, change attitudes. All come with great intent, promise and optimism. However, studies show that most resolutions fail within the first month because change takes commitment and patience. Also, we all want immediate gratification.

Set realistic goals for yourself. For example, if you are to quit smoking, start with perhaps not smoking after meals and during office breaks. Replace it with taking a walk or calling a friend. After a couple of successful weeks, make another adjustment, then for the finale seek the patch if necessary.

For exercise, start with 30 minutes 3 times a week, then add a day after a couple of weeks, then lengthen your time by 10 to 15 minutes. Set a bigger goal, like hiring a trainer for 20 sessions, doing a 5k, or learning to play tennis, golf, surf, bike or any activity of interest.

Nutrition is quite difficult, as we need food to live. Eating clean is not easy nor do most people enjoy it 100 percent of the time. Start by eating breakfast daily, drink at least 4 to 6 servings of water, take a multi vitamin and avoid processed meats. Give yourself time to adjust. Then look at how often you may eat out, reduce it. How often do you enjoy dessert? Reduce it. Let these changes set in. The biggie....portion control. Everyone is different depending on active lifestyle. Increasing fruits and veggies, eating whole grains and protein, plus controlling the intake of dairy and good fats. Avoiding foods tends to send most into a tailspin. I suggest allowing a "free day" to satisfy an indulgence. The hints go on and on, but success depends on small changes in a small timeframe

So I touched on the top 3 resolutions I hear each year and each year I hear the stories of not making the grade. It comes from inside, it comes from you....not your friends, not your spouse, not your family. They can support you and they can sabotage you. It is your choice each day. Keep a journal, use sticky notes with reminders or set up reminders on your phone, computer, iPad, etc. Remember, it is not about the new year...it is about each day.

Happy New Year

Getting to the Soul of Barefoot Running

2011-12-01T09:34:00.001-05:00

The past couple of years, running expos, shoe companies, even publications have been featuring "barefoot running" shoes. A minimalist shoe, with little or no support that conforms to the foot and allows for the natural biomechanics of the run gait. So naturally, after being in the Brooks Adrenaline for years and loving the shoe, I decided to give a pair of Merrells a try for shorter runs on sand.

A price tag of $110 gave me a very light weight shoe with Vibram soles, a selection of colors as well. I sported them first during client training sessions and my personal gym workouts. Then I took to the beach to run 3 miles slowly - no problems. So, I decided to put them to the test.

Now, I have been through my share of injuries over the years of competing in sports. Sciatic nerve issues, bad ankle sprains, even a broken toe or two. What we, as invinsible humans, don't realize that we compensate everyday for imbalances in our bodies. BUT, being the headstrong person I am, plus wanting to test the shoe, I went on an eight (8) mile run - half soft surface/half road. I felt reasonably good for the first 5 miles, the last 3 my ankles and calves were quite unhappy with me. I made several stops to stretch and pop my ankles.

The next morning, my legs were fatigued slightly, my hip flexors were slightly tighter than usual, but my ankles were definitely angry at me for the abuse. HOWEVER, this did not convince me that I was in the wrong shoe. I looked at it as an biomechanical change that needed a little more time.

I continued wearing the shoes daily during client sessions, which is a bonus from wearing regular athletic shoes due to the lightweight. I also did several more shorter runs over the course of 2 weeks. On my longer runs between 5-8 miles, I went back to the Brooks. Talk about shock to the body with the added weight at the end of your legs. I put the Merrells back on and did a couple of longer runs - 6, 7, and 8. All with the same result - discomfort due to my issues.

Now I can compensate by running slower, staying on soft surfaces constantly, stretching throughout the run, etc....but that is not me. So, YES, I love the shoe for shorter runs and training, I love my Brooks for my long runs and stability when necessary. And as I have said to every friend, client, and acquaintance - if the shoe fits, where it just for you - everyone is different. YOU have to find the best shoe for your needs, get properly fitted, give the shoe indoor time to see if it works and ask if the store has a return policy on shoes.

I continue to wear both shoes, plus I have an open mind to all philosophies in training. It is not a cookie cutter world and your body should not be treated as such.

Train hard, train smart.

New Side Bar for Health & Fitness on Siesta Key

2011-11-15T17:59:00.000-05:00

http://www.siestakeychamber.com/directory.php?id_cat=404

Click on Siesta Key Fitness for excellent facilities and motivated trainers!!!

Marathon Season- Ready, Set, Go!!

2011-11-07T11:10:00.000-05:00

The marathon season is upon us already!! Temperatures have dropped, the leaves have fallen, and many have taken to the roads to go for the brass ring in crossing the finish line. The biggest challenge - getting to the start line. The months before the race are where you can make the biggest gains both mentally and physically. Testing nutrition, footwear, clothing, recovery practices, listening to your body and resting when needed. These are all crtical components to getting to the start line.

I have been fortunate to race and to coach racers. On October 30th of this year, Jim Gilreath returned to the Marine Corp Marathon. Last year, his efforts were strong, but the finish line was lost. He vowed to go back stronger and smarter. That he did!!! I am so proud to say that Jim finished in 3:12 and change. He stuck to his training plan, learned more about nutrition and even survived the taper. This week, after some rest, he will go into the OBX Half-Marathon to break 1:30 so that he can get a spot in the NYC marathon 2012. I am thrilled to see him do so well. He has tremendous support of family and friends!! Good Luck Jim!!

Best of luck to all the participants in the OBX Marathon and Half-Marathon.

Well It's Not Rolling Stone.....

2011-10-26T08:51:00.001-04:00

I have made my first national publication in the 2011 December issue - thanks to Seventh Generation and Meredith Publishing for selecting me!!

If Guys Can Do It, So Can We....

2011-10-07T20:31:00.001-04:00

This is a reposted copy of an article that was in Prevention magazine - I thought it was worth posting!!

Think the most infuriating thing a guy can say to you is, "Yeah, it does make your butt look big"? Wrong. The one phrase that can turn any relationship into a nuclear winter is: "I need to drop 5 pounds—I'll cut out the beer."

And here is the ugly truth: One beerless Patriots game and your guy is back in his high school gym shorts. You could forgo beer forever and be about as close to getting into your high school gym shorts as you are to fitting into one of Barbie's dream gowns. It's not fair.
Face it, guys are just losers. Well, better losers than we are. Even though we'd knock 'em dead in the Jeopardy! weight loss category—we know everything there is to know about calories and fitness—they have the physiological edge. When Paul Tasner decides to drop a few pounds, says his wife, Barbara Walter, an ambulatory surgery nurse and a wellness coach in the San Francisco area, it seems to happen overnight: "It looks like he had a belly suit on, and then a day later, he takes it off and there's a slim guy underneath. It really pisses me off."

Men's bigger muscle mass—in fact, their bigger-ness overall—helps them burn 30% more calories than we do, says nutritionist Cynthia Sass, RD, coauthor of Your Diet Is Driving Me Crazy. They have other advantages, too: For one, their hormones don't leave them waterlogged—and heavier—1 week a month. We generally have more body fat and are biologically more inclined to store it (possibly to nourish those dozen babies nature wants us to have.)

The bad habits guys overcome (beer and chips) seem to result in instant weight loss, while ours (mistaking a box of Ring Dings for a therapist) seem too emotionally hardwired to short-circuit. Finally, in the gym, they grab the big, macho barbells and do routines that make them grunt. Our weights tend to be pink...and puny.

But all is not, ahem, lost. We women may never have the biological or psychological weight loss advantages men enjoy, but we are clever enough to learn new tricks. In other words, if there's no way to beat them at the dieting game, we might as well join them. Here are five guy habits that can help you lose weight—and keep it off. Happily, none of them involves testosterone.

He doesn't crave sweets

Both men and women have cravings, and no, he doesn't have an easier time fighting them off. But your comfort food is likely to be chocolate, pudding, or a cheese Danish, while his is a thick, juicy steak. A recent Cornell University study found that women seek out sweets to ward off the blues; men turn to meat when they want to indulge. The advantage of his choice: It's protein, which will help fill him up far better than your coffee cake. A study published last year by researchers at the University of Washington School of Medicine found that the secret weight loss weapon of low-carb diets is protein, because it promotes satiety, the scientific term for fullness, which curbs overeating.

If cravings are your downfall, you have a choice of tactics here:

Eat a little protein

When a craving hits, have low-fat string cheese, a low-fat turkey and cheese roll-up, or fat-free cottage cheese mixed with some cut-up fruit instead of a sweet. Have protein-packed chocolate

Take a tip from Prevention weight loss advisor Holly Wyatt, MD, an assistant professor of medicine at the University of Colorado Health Sciences Center: "When I'm craving chocolate, I have a chocolate-coated energy bar or another similar protein bar for 210 calories. I've gotten to the point where that tastes like candy to me." But not so good that she starts in on a second.

He doesn't berate himself when he screws up

Okay, you blew it. You had PMS, or your accountant called with news of a surprise audit, and the jelly doughnut hollered, "Eat me!" What do you do next? If you're a woman, you throw up your hands, tell yourself what a bad person you are, and reach for another doughnut. Then you wallow in self-loathing for days. And what does a guy do?

"He feels okay, maybe even good, and really enjoys that steak," laughs emotional-eating expert Edward Abramson, PhD, a professor emeritus of psychology at California State University and author of Body Intelligence. But he doesn't order another one—he climbs back on the weight loss wagon, no harm, no foul. The best way to beat that diet-busting trap:

Apply his 80% rule

"Most guys avoid anything that even smacks of perfectionism," and that applies to dieting, too, says Pamela Peeke, MD, an assistant clinical professor of medicine at the University of Maryland School of Medicine and author of Body for Life for Women.

"When women start a diet, they go from zero to 100—they become 'perfect' overnight, which is a hallmark of failure. That's why I developed the 80% rule: Hit your weight loss goals 80% every single day you can. One day, it'll be 120% because it happens to be a great day. Other days, you'll hit 50% or even 20% when you're dealing with PMS. Just make sure it averages out to 80%."

He goes for weights with muscle

Women are catching on to strength-training, but some experts think women ought to approach weights more like a man. "When a guy goes to the gym, he'll usually pick an exercise that allows him to use the most impressive-looking weights," says Lou Schuler, a certified strength and conditioning specialist and author of The New Rules of Lifting.

The result: muscle building in less time, working a range of muscles at once instead of one in isolation. "A woman, on the other hand, will go for light dumbbells and do an exercise that allows her to use perfect form—but will do the least amount of good." To wit: "the 12 triceps exercises women do" to rid themselves of underarm dingle-dangle, says Schuler.

"All those little exercises are like Chinese water torture for your muscles: a little drip here, a little drip there. You think if you do them enough then these nice, streamlined muscles will show up, but no, they won't." So, stop wasting your time, and do what the Y chromosome folks do:

Drop the "Barbie" weights

If you're doing two sets of 12 or 15 reps, your weights are probably too light, says Schuler. Graduate to the black weights—the ones made of real iron—and move toward higher poundage that makes you strain to do 8 to 10, says Schuler. "Once your body is used to 10, then increase the weight until you're only able to do 3 reps. At sports medicine conferences, I've seen scans of women's upper arms before and after this kind of training program, and the girth of their upper arms hasn't changed, but you can see the fat tissue is reduced and how much more muscle there is."

Work out in life's gym

Daily tasks offer opportunities to strength-train. "As you boogie through your day," advises Peeke, "say, 'No, I can lift those grocery bags. I don't need a man to help me.'"

He doesn't use food as a therapist

Women are twice as likely as men to binge because they're depressed, reports a 2004 University of Minnesota study that examined the eating behavior of 1,800 people for a year. Women are also twice as likely as men to be depressed, which makes for a lot of eat-a-thons.

Worse, after a binge, a woman is likely to feel guilty, become even more depressed, and soothe herself with more gluttony. Confessed one woman (who requested anonymity because her boss reads this magazine): "When I'm really depressed, I've been known to wheel into McDonald's and order two shakes—one for me and one for my invisible friend in the back seat. No kidding. One vanilla, one chocolate. Sometimes I even turn my head around and say, 'What do you want, chocolate?' like the drive-thru guy on the intercom can see me. It's sick!" Bottom line: No guy thinks he can boost his mood by mainlining frozen dairy products. You shouldn't either. Get off that circuit with these tips:

Identify what's behind your need to feed

Start making the connection between stuffing your face and stuffing your feelings. To do this, think Richter scale, says Santa Barbara, CA, psychotherapist Gloria Arenson, author of Five Simple Steps to Emotional Healing. "Rank your desire to eat on a scale of 1 to 10 as if it were an earthquake, 10 being 'Watch out!' If it's an 8, then look at what in your life was an 8 that day. Your boss yelled at you? Your dog ran away? Your kid got into trouble at school?"

By matching your numbers—the craving and an equivalent stressor—you'll soon learn how to determine whether you're hungry or medicating a bad mood. The technique works by erecting a mindfulness roadblock between you and that soothing piece of chocolate cheesecake. With practice, most people who use the rating system stop themselves before taking the first bite, says Arenson.

Take time for yourself

Guys do it, says Sass. "They'll say, 'I need to get away,' and go out and play basketball or golf with their buddies. Women don't say, 'I need to take the day off and get pampered.' For many women, their only pleasure, their only source of gratification and reward, is food." Starting today, snag a few hours for yourself, but don't use it to meet your girlfriends for lunch. Give yourself something inedible to look forward to, whether it's a Saturday morning at the outlets or a monthly girls' night out for pedicures at a spa.

Get physical with anger

"The standard prescription for a guy who's angry is to go out and pound nails, not eat chocolate," says Abramson. Guys are more likely to do something physical to dissipate their negative emotions. Women tend to swallow them—usually with an entire row of Oreo cookies. So when you get mad, get moving.

Stop making such a big deal

Guys may be less vulnerable to emotional eating because they tend not to dwell on things. Women, on the other hand, can spend hours turning one small negative thought around in their minds, adding a few others, and whipping it all into critical mass, says Yale University researcher Susan Nolen-Hoeksema, PhD, author of the new book Eating, Drinking, Overthinking. That's called rumination, and research suggests it can lead to depression, which itself can lead us directly to where we've hidden the Milano cookies.

Again, there's biology involved: In the brain, thoughts are linked in a network of associations, so I'm a fat pig lives on the same neural pathway as I'm a lousy cook and You're not going to amount to anything (that one's from your mother). Think about one and the others light up like an old-fashioned switchboard. Don't fall into the trap of using food to snap out of it. Instead, try this suggestion from Nolen-Hoeksema: Pick a word or phrase that makes you aware of what you're doing and helps you gain control (like Knock it off! or I won't let myself get sucked into this).

He doesn't give up stuff he likes

Austrian researchers, looking at gender differences in eating and dieting, found that "men's approach toward nutrition is uncomplicated and pleasure-oriented." For women, it's more punitive. Peeke agrees: "When guys go on a diet, they don't give up their Doritos. They're like Condi Rice—they negotiate. 'The big game is coming up. I'll have a third of the Doritos I usually do, but I will have some Doritos and guacamole.'"

We, on the other hand, approach dieting like ascetics, depriving ourselves of all those luscious "forbidden foods" until we can't stand it any longer. Then we fall like starved dogs on year-old Halloween candy stuck to the back of the freezer. In fact, studies by University of Toronto obesity researcher Janet Polivy, PhD, found that restrained eaters—that's the average female dieter—are more likely to not only overeat after dieting but also to gorge themselves if they just think they're going to go on a diet. Scientists call it "the last supper effect." Here's how to push away from this table:

Diet like a guy

For the most part, guys don't diet. Or, when they do, they make the commitment to eat less, don't agonize a lot, and wham, bam, there they are, all svelte again. Peeke calls it Home Depot syndrome. "A guy looks at his need to lose weight and sees it like a blueprint for building a cabinet—he has that much emotion about it," she says.

"It's a job, he gets his supplies, and he does it. If he thinks he's a fat-ass-lard-belly, he just says, 'Well, I guess I got myself here and I gotta get myself out—let's get this show on the road.'" You can do the same, says Peeke, if you make these words your mantra: Of course I can lose weight. Will it take longer than it takes my hubby? Yes. Do I have the patience? I do—and the journey begins today.

Don't ban your favorite food

Guys don't give up pleasure without a tussle. But one of the first things women forget when they try to lose weight is that life without chocolate is not worth living. Nothing can scuttle your good intentions like feeling deprived. "I order my clients to have something they love every day—a portion of ice cream, a small cupcake," says Arenson.

In fact, Toronto-based weight loss coach Mary Crawford lost more than 50 pounds on what she calls the Enjoyable Diet—a program she developed that allowed her to eat whatever she wanted every day. The catch: She restricted herself to 800 calories every other day and didn't diet on the alternate days. It may sound a little out-there, but the concept could help eliminate that girly dilemma that jettisons many a woman's best-laid diet plans: I want it—lots of it—because I can't have it.

Go for another consuming pleasure

"So many times women are told, 'If you feel like you're going to overeat, distract yourself by cleaning the house,'" says Sass. "That's like torturing yourself." No man in his right mind is going to do chores to keep himself from overeating. A guy will find a more hedonistic distraction, like shooting hoops in the driveway, playing his guitar, or making something with a life-threatening tool. Take a cue from him and look for something enjoyable that engages your hands and mind. One of Sass's clients took a jewelry-making class that has become her antidote to overeating. "All she thinks about now is how she's going to make her next piece instead of, What can I eat now?"

Bottom line: Weight loss is as much about attitude as it is about aptitude. And adopting a male mind-set, at least in this arena, can make you a leaner, more in-control woman.

Kids Get Stronger and Learn

2011-09-15T07:56:00.001-04:00

As physical education programs are cut througout our school programs, I was excited to read this article about fitness and kids. Fitness can be fun and change the way we think at any age

http://online.wsj.com/article/SB10001424053111904265504576566700560127470.html?KEYWORDS=fitness

USAT Nationals Pushes the Limits

2011-08-29T17:06:00.000-04:00

If someone told me 8 weeks ago I would compete in the USAT Nationals, I would have looked at them cross eyed. I found out that I qualified earlier, but I decided that the timing to compete was out of sync for me. Not to mention the fact, I now live on the coastline of Florida. Note: it is flatter than the Outer Banks I think. So as it goes, the hills of Vermont can not be simulated.

A couple of people, who know me well, pushed me towards rethinking it and even offered to go with me. But I had to get it in my head and heart to train. I don't do races just for fun. I am wired to give everything I have and push my limits. So a few sleepless nights, many encouraging words and a kick in the butt from friends, I finally signed up!

Burlington, VT was a great venue with challenging hills for the bike and run, plus a swim in the chilly waters of Lake Champlain...to which I did without a wetsuit! When the heat came up, I knew it would help me due to training in Florida. I had a stellar day for my own race and although I did not qualify for Worlds, I added another victory to my A List

I greatly appreciate the love and support I had from everyone. Every race is it's own journey and this one started a new chapter for me!

For the Taste Testers Out There

2011-08-15T18:18:00.001-04:00

Okay, so everyone has asked me to post recipes now and then. This one came from Clean Eating magazine.

Curried Turkey Burger Sliders

Ingredients:

1 egg white
1/3 cup coarsely grated apple, unpeeled
1/4 minced red onion
3 tbsp flaxseed
1 tbsp curry powder
2 tsp ginger
Sea salt and pepper to taste
2 tsp lemon juice
1 tsp coriander
1 lb lean ground turkey or ground chicken
1/2 c plain greek yogurt
1/2 peeled and grated cucumber
Olive oil cooking spray
8 oz whole wheat naan bread cut into 24 2 inch squares

In a large bowl, combine egg white, apple, onion, flaxseed, curry, ginger, salt/pepper, 1 tsp lemon juice, 1/2 tsp coriander - mix and shape into 12 1/2 think patties.

In small bowl, combine yogurt, cucumber, salt and pepper, remaining coriander and lemon juice - set aside
Heat grill, or large non-stick pan. Cook patties about 5 minutes total, top with yogurt dressing and serve on the naan bread. 3 patties equals approx. 383 calories/9 grams of fat/39 grams of protein

Interval Training

2011-08-06T14:17:00.000-04:00

I am a strong advocate for interval training - using high intensity bursts to rev up the heart rate. This video demonstrates the treadmill method when running, but it can be done on most cardio equipment as well as through plyometric and cardio floor work when weight training.

Please consult your physician before beginning any exercise program and start with short intervals. Working with a qualified trainer or coach will ensure your safety and success.

http://online.wsj.com/video/interval-training-run-hard-recover-and-repeat/B991C2DD-DFC3-4FE5-8796-663F07B4F665.html

Is Stress Making You Sick?

2011-07-30T15:15:00.000-04:00

I recently read an article in the fitness journal produced by IDEA that discussed Healing Spaces, a new book by Dr. Esther Sternberg. She is a section chief with the National Institute of Mental Health (NIMH) involved with neuroendocrine immunology and behaviour.

The article had a section on the effects of stress in making us sick. Physiological stress is a good thing on a short-term basis when it gives us a burst of energy to sense danger or fight. All animals have this stress response. If stress is chronic, however, it takes a toll on our bodies. Stress has four parts - the bad thing that has happened, the brain's response, the perception and finally the chronic piece of lasting too long. That is when you get sick. Your immune system wears down with the constant exposure to stress hormones.

The adrenal glands constantly give off shots of cortisol, an anti-inflammatory,that dampens your immune system's ability to fight. Chronic stress does not cause cancer or aging, the flu, or the common cold. But it can make the symptoms worse because your body can not fight.

Coping is Dr. Sternberg's key word. Getting help from friends, family and professionals. Creating a network of social support. Exercise and proper nutrition also help repair the stressed chromosomes in as little as 3 months. Just taking a 30 minute walk daily is an excellent start. Additionally, adding massage to stimulate the relaxation response can help lower the blood pressure, lower the heart rate and slow down the stress responses in the body.

Find your time to regroup, relax and recharge. Your body and mind are counting on it!!

SKYPE FITNESS

2011-07-18T16:40:00.000-04:00

Well, it has been a while since I have posted any fitness related material to this site. Life has brought about many change for me over the past couple of months. With change, comes a renewed spirit along with affirmation to move toward a new outlook. It happens to each of us during different times in our lives, sometimes we embrace it, sometimes we run from it.

In regard to fitness, I know that clients find themselves putting fitness on the back burner due to time constraints, lack of motivation, dislike of the gym - the obstacles are many.

For over a year, I have been working with a handful of individuals through SKYPE- online video conferencing. During these sessions, the client works with me one to one either on pilates/yoga, lifestyle coaching and boot camp training. It works great and costs less than having a trainer come to your home.

With a computer that supports a camera and microphone (most do now), simply download SKYPE (free) and get with me on what type of work you wish to do. Sorry swimmers, I haven't mastered waterproof sessions yet.

If you are interested in trying a session, let me know. It even works from hotel rooms when you travel as long as the internet is up and running.

Email address is edge2fitness@gmail.com and I will answer any questions.

Kids and Running

2011-07-07T10:58:00.000-04:00

With the growing participation in Kid's Fun runs during endurance sporting events, kids of all ages are getting hooked on running. Usually parents who are active inspire their children to be active. It is a win, win situation - exercise, family togetherness, building self-esteem, learning the spirit of competing (and yes, losing is okay). Anyway, there has always been controversy about the mileage a youth should be running at a given age. This article is very informational and it provides a mileage guideline chart.

http://runningtimes.com//Article.aspx?ArticleID=23029

Inquiring Minds Want to Know

2011-06-27T11:24:00.001-04:00

As a trainer, I am asked many questions about fitness and weight loss. How do I lose by pooch belly? Why are the numbers on the scale not going down? Is it better to do cardio intensely or low impact for long duration? Do you stretch before working out or after?

I am sure many of you have had these same questions at one time or another. Unfortunately folks, there are no shortcuts to exercise, nutrition, weight loss, etc.

CNN recently published Ten Exercise Myths and so the timing of their article is perfect. Let the countdown begin -----

10) Your cardio machine is counting the calories you burn - the machine does not know your body composition or gender. It is just an approximation

9) Women will get bulky lifting weights - Muscles need to be overloaded to create bulk, plus women have alot of estrogen. Strength training increases fiberous tissues in the muscles, thus making them more productive - so ladies grab those weights.

8) Heart rate monitors let you know how hard you are working - although a monitoring tool, many medications can mask heart rate Perceived exertion is becoming more of a standard. Can you say the Pledge of Allegiance without sounding winded. Listen to your body and your voice.

7) Your weight is the end all, be all. Get away from the scales. People are obsessive with it. Think about the real numbers cholesterol and blood suger decreases

6) Chug a protein shake after a workout - unless you are an endurance athlete putting in over 2-3 hours of training, getting your protein from real food sources is the way to go

5) Low intensity exercise burns more fat. - your body will go through the carbs first, then the fat. Duration, intensity and time are all factors

4) You can spot reduce those thighs, arms and abs - you will not see muscle until the fat is gone - no other way to say it.

3) As long as I workout 30-45 minutes a day, I have a free pass. The gym doesn't fix bad eating habits. If you are sedentary most of the day, you need to do more. Sitting for longer periods of time provides an increased risk factor towards death

2) No pain, no gain - exercise smarter, not harder. A little discomfort is ok, but you do not want to ever be in a pain zone

1) Stretching prevents injuries - dynamic (movement) stretching is important to get the blood flowing to the muscles (ie, arm swings, leg raises, walking lunges, trunk rotations) - static stretching (touching toes, calf and quad stretches) provide very little benefit prior to pre-exercise) Contract/release stretching post-exercise keeps movement and can increase range of motion.

Hopefully, this answers some of those "questions" that may have crossed your mind

How to Find Your Waist to Hip Ratio

2011-06-15T16:14:00.000-04:00

Road Trip Health

2011-06-15T16:06:00.000-04:00

Eating on the road, especially when travelling for work, presents many challenges. Making wise decisions and allowing leeway can make this decision a little more palletable.

When travelling by car, packing a cooler with healthy snacks and beverages saves money too. Cheeses, fruit, veggies, hard boiled eggs, grilled chicken breasts, and of course water. Munchies may include trails mixes, crackers (watch for sugars), protein bars and nuts.

Now travelling by air has different challenges. Airport foods are still high in calories, fat and sugars. For the plane, sliced fruit, a peanut butter sandwich, nuts or even veggie slices will work. Protein bars once again travel well in a bag. If you do purchase food, avoid muffins, juices, burgers and fries. There are kiosks with healthier sandwich options and you can cut the bread in half. Hydration is extremely important when flying due to the containment within the plane.

Now, for the hotel stay. Take advantage of conceirge or breakfast offerings. Choice protein options like boiled eggs (not the scrambled in butter), cottage cheese, yogurt, fruit and oatmeal. If you know in advance, that breakfast is not offered. Travel with a large baggie of instant oatmeal, add hot water from coffee maker, a little sweetner and viola - instant breakfast. Many hotels have mini refrigerators, so that is an option so that you can stock up on water and healthier foods. Plus it will save you money in the long run.

Taking colleagues out for lunches and dinner? Well, common sense prevails. Avoid the fried foods, split your portions, and also note that most restaurants cook with butter - lots of it - so ask the chef to go easy on the butter or sautee with olive oil. Skip the bread and limit alcohol.

Days on the road can lead to pounds on the scale. So with a game plan for nutrition plus scheduling a daily minimum of 30 minutes of exercise, you can maintain balance and perhaps a little sanity.

TRX Fitness

2011-06-12T14:30:00.000-04:00

I have been using TRX with my clients for 2 years. It is an excellent piece of equipment that is portable. Every exercise is body weight based and can be modified from beginner to advance participant. Here is an example of a back row...I will post different exercises weekly to show you the diversity.

http://www.trxtraining.com/trx-resources/trx-exercise-video.php#ooid=NkcDRnOj0gVytFG0xwEWed-p-24SxK2y,BmcDRnOqn92HLi0-g75de6QFS2HSsy_G,U2ZDBnOpf3Mdo78DwA8tI0P-mSPJ8CkX -

A Norwegian Perspective

2011-06-12T09:13:00.000-04:00

I have always been a physically active person. From the time I could walk I was always in constant motion. Now mine you, PE was not a favorite subject of mine, mainly because of the ugly uniforms. As for nutrition, my mom cooked all the time, I packed lunches and was allowed to buy one day a week. Supersizing meant asking for seconds if it was a really good meal. Snacking was only after school. And yes, I did chores - cutting grass (which I love), cleaning out the garage, keeping my room clean....then I would babysit for cash.

Our world has become complacent. I find it sad that expensive organized sports take the place of traditional activities. Eventhough I am an athlete in the world of running and triathlons, I actually pay expensive entry fees to do something I love - be outside.

So when I read this article, I resonated with what the woman recognized in our American Dream...we have allowed technology, bureaucratic budgets and mass food marketing to dominate the family unit - it controls our personal space. When we will take that back? Families have disconnected, we have become obese and lazy and we rely on the government to put out controls on what should be a privledge to own - our health, our lives....so that is my thought for the day..

http://www.lompocrecord.com/news/local/article_a8469ff6-9328-11e0-9cf3-001cc4c002e0.html

HOT< HOT< HOT

2011-06-11T15:37:00.000-04:00

The outdoors is where we all like to be this time of year. Fresh air, sunshine, even the hot and sticky humidity feel good after a chilly winter. The conditions, however, make it a challenge to exercise. A good indicator for hydration is urine color - a lemonade vs. apple juice. Remember some foods or medications may change appearance.

To protect yourself from fatigue and heat issues you have to prepare by hydrating to a greater degree than usual. Pre-exercise fluid enhances the body's ability to control body temperature. Post-hydration, obviously refills the tank. Try to take about 2-3 ounces in every 20 minutes when exercising. Hiding water bottles or wearing fuelbelt or camelback are excellent ways to take it in.

Allow yourself to acclimate to the heat - short bouts over a two week time. Try to exercise early or late. Mid-day workouts are overly taxing on the body. Monitor body weight so that proper levels of hydration are maintained.

The Single Best Ab Exercise You Can Do -- And It's Not A Crunch

2011-06-03T08:15:00.000-04:00

The Single Best Ab Exercise You Can Do -- And It's Not A Crunch - Get Your Core On Today!! Not for the inexperienced

Goodbye, Food Pyramid: USDA to Announce a New 'Food Icon' - The Atlantic

2011-06-02T06:55:00.000-04:00

Goodbye, Food Pyramid: USDA to Announce a New 'Food Icon' - The Atlantic - the new concept is being unveiled today at 10:30 AM.

Take note - portion control will be featured, plus more physicians will start recommending daily exercise for a healthier you.

Clean Eating Defined

2011-05-28T21:33:00.000-04:00

Eating foods that are whole natural foods....so what does that really mean? Fruits, veggies, lean meats, and complex carbs. Replace sugar laden desserts with fresh fruit full of natural sugars. Eat a baked potato instead of potato chips. Plus avoid the food demons below:
1. Processed food
2. Transfats
3. Sugar beverages and foods with artificial colors/preservatives

So what do you do to begin the lifestyle change? Eat every 3 hours, plus eat breakfast. This will maintain your clean fuel levels to function in exercise and daily life. Cook at home, pack lunches and yes, decrease alcohol consumption.

This is not an all or nothing concept. Too strict and you will get frustrated, just like any diet. Remember, this is a lifetyle eating change - NOT A DIET> Allow yourself some indulgences a couple of times a week. Plus, start slowly to make the changes. With time you will notice improved sleeping, digestion, energy, weight loss (a bonus) and renewed confidence because you were able to do it!!

For older adults, fitness is freedom, experts say | The Manila Bulletin Newspaper Online

2011-05-06T20:36:00.000-04:00

I have been training and educating quite a few older adults who are experiencing, ostepenia, osteoporsis, spinal stenosis, and sarcopenia (loss of muscle), balance problems, and postural challenges. The irony of this is that many are "first-timers" in the world of fitness. Independence is very important to each individual, so re-igniting their bodies proves to be the key to quality of life. This article touches on this very topic...enjoy

For older adults, fitness is freedom, experts say The Manila Bulletin Newspaper Online

Balance Yourself

2011-03-17T07:33:00.000-04:00

Balance your diet, balance your priorities, create balance in your life - all catch phrases for creating stability. But do you work on BALANCE in your fitness program. I have been working with the baby-boomer population for quite a while. In the fitness assessment process, I ask the client to stand on one foot and hold for 30 seconds. Approximately 90 percent of my client base could not achieve this task. Also, in talking with trainers, I find that balance training is not incorporated into the programming. Mobility and stability are important factors that need to be nutured, sometimes re-established as part of a fitness program.

Check yuor balance (stand near a stable object in case you need help). Can you stand on 1 foot? Difficult time? Hint, the foot had many nerve endings, take off your shoes. I beging with this when the client has a difficult time. Yoga and pilates are both performed without shoes.....interesting huh?

There are a variety of drills, exercises and even equipment to help. Start with heel raises to strengthen calves and ankles, duck walks (walking on heels only), lunges into a single leg balance. Of course, this only touches the surface. If you are interested in more information, please feel free to contact me at patti@edge2fitness.com

You are only as stable as your foundation - start with your balance today.

Change and Motivation

2011-01-15T09:53:00.000-05:00

Everyday you wake up and breathe. The sun may shine, the chill may be in the air, or it may me dreary and rainy. Nonetheless, you have the opportunity to change. Whether it is exercising, eating clean foods, giving up an unhealthy habit - you do have the power to change!!

The events of the past week in Arizona, plus a personal loss have triggered that "daily renewal syndrome" to appreciate the gifts that are around me of which is health, happiness, friends and family.

Make a list of your daily renewals and start today because the present is the only time that is definitive.