Stop Sitting: It May Help You Live Longer

Even if you try to eat healthy and even if you are maintaining a healthy weight, you most likely are doing something that is extremely detrimental to your health. You probably do it for hours upon hours each day and don’t give it a second thought.

What’s the dangerous habit? Sitting! Individuals spend record amounts of time sitting now and it may be killing us. Even if you fit in regular exercise time each week, if you are spending the rest of your time plopped down in a chair then you are at risk.

According to the Institute for Medicine and Public Health, it’s likely that you spend a stunning 56 hours per week sitting on your bum. That’s an average of eight whopping hours per day idle in your seat.

A study from Australian researchers published two years ago found that spending more than four hours a day in front of a computer or television was associated with a doubling of serious heart problems, even among people who exercised regularly.

Martha Grogan, a cardiologist at the Mayo Clinic, concurs. She says “for people who sit most of the day, their risk of heart attack is about the same as smoking.”

Wow, that is staggering. And most likely comes as quite a shock to most. After all, we’ve been presented with guidelines that urge us to participate in three hours of brisk exercise a week in order to stay fit. If we do that, then we pat ourselves on the back and feel we have met our goals.

But based on this surprising data related to sitting, we can’t just meet our weekly exercise goals and then sit back. We must evaluate our entire daily physical activity efforts.

“Independent of weight and independent of physical activity and all of these other things that can lead to long-term health problems, the more we sit, the more likely that bad things happen in the body,” says Scott Kahan, MD, MPH, director of the National Center for Weight and Wellness in Washington, D.C.

Garry Sigman, MD, director of the pediatric obesity program of Loyola University Medical Center in Maywood, Ill., agrees. “We evolved from a place where we needed to walk around a lot and not sit still to survive, and now in modern society, there is more opportunity where we sit and that is not healthy for more than one reason,” he says.

So, we must find a way to return to our ancestral beginnings while living in our modern world. For thousands of generations our environment demanded nearly constant physical movement in order to survive. We may not have that same survival need today but if we want to live a long, healthy life then we should return to that survival mode.

Here are some ways to slash our sitting times significantly and to move well beyond just our scheduled weekly exercise time.

• Watching t.v.This is a pretty obvious change. Stop watching so much t.v. We almost always sit when viewing the television. So, if you just can’t break ties with your much-loved weekly show, then at least modify your viewing time by watching while on a treadmill, or while standing.
• If you have a desk job, see if your company would be willing to give you a working treadmill work station.
• At your job, suggest walking meetings. Instead of the years-old tradition of meeting in a conference room and plopping down for hours on end, suggest taking your group meeting outdoors for a walk. You’ll be amazed how your brain can think outside-of-the-box too when your body is moving. It’s a win-win for both body and mind.
• Don’t just plop down in a fold up chair at your kids’ weekend sport activities. Stand or even pace throughout the game.
• Don’t send a co-worker an email or call them, walk to their desk and stand to discuss pertinent business.
• Instead of sitting on your couch while chatting on the phone with a friend, pace throughout your house.
• Don’t spend hours seated while playing video games. Enjoy an active version like Wii or Kinect.
• Set your phone timer to remind you to get up every 10 minutes, even if just for one minute. That can have significantly positive effects. Once you master this habit, consider changing it to a one minute break every five minutes that pass.
• If you have a disability that inhibits you from standing, please talk to a physician/physical therapist for movement ideas specific to your individual needs.

Copyright 2013 Lynn Bode

What Activities Are Preventing You From Exercising? Find Your True Priorities

Do you have every intention to exercise today? Did you wake up thinking today will be the day to start your new life, yet, still find yourself going to bed disappointed in yourself? You are not alone! For many, it can seem impossible to find time to exercise.

But wait, isn’t it time to stop making excuses and examine what so-called priorities are sabotaging your good intentions? Starting an exercise program doesn’t have to feel like moving a mountain.

The vast majority of individuals who don’t regularly exercise say lack of time is the top reason that working out doesn’t make their short list. Yet, typically the problem is not actually a lack of time but a conscious choice to make fitness a low priority. According to the 2006 American Time Use Survey, on average adults spend a whopping 2.6 hours per DAY watching television.

So. Americans don’t have time to exercise but somehow find time to park themselves in front of the television for nearly three hours a day. There’s really only one conclusion – it’s not a matter of having enough time in your day but the desire to place fitness as a top priority on your daily to-do list.

What other items are high on your priority list that may need to be re-evaluated? If exercise is not making your short list, then it’s time to be honest with yourself – are there really that many activities that should be considered more important than one that improves your health?

Exercise is so beneficial to one’s health and so instrumental in helping decrease many disease risk factors, that it is hard to believe that anyone would make time in their day for television watching but not for workout time.

Some of the top benefits of regular exercise include:

• lower body weight
• decrease risk of a heart attack
• lower body fat percentage
• lower the risk of breast cancer
• reduced instances of depression
• decrease stress levels
• more positive self-esteem
• better sleeping patterns
• more energy & stamina
• reduce symptoms of menopause
• help improve cholesterol levels
• improved physical appearance

If you struggle to fit exercise into your weekly routine, take a few minutes to write down what occupies every single hour of your day. Then review this above exercise benefit list. Hopefully it will help you find ways to de-prioritize some items in order to fit in even just 20 minutes per day of physical activity.

Copyright 2012 Lynn Bode

Have doubts that there is a mind-body connection to wellness? Simply try this easy test: do a workout of your choice (running, walking, lifting weights) with your favorite pump-up music. Then do it a separate time with no music at all. You’ll quickly see how the simplicity of motivating music can help you go farther, faster or simply feel stronger during your routine. That’s the power of your mind!

Why is the mind-body connection important to understand? Because, the wrong mental approach to getting more fit can have powerful negative effects. A huge amount of dieters quit their weight loss plans because of psychological reasons.

What you think can create what you are. Your personal self-talk is crucial in determining whether or not you are successful at reaching your weight loss and fitness goals. Continual negative thoughts can create a self-fulfilling prophecy. If daily you bombard yourself with self-defeating thoughts, then eventually you will begin to believe them.

When you tell yourself such things as “I’m always going to be fat” or “I can’t stop eating” or “I can’t walk that mile”, then naturally you’ll start to believe the myths as factual. From there you have immediately set the stage for failure.

So, how can you dig out of the seemingly endless downward spiral of negative thoughts and feelings? Start with these six important psychological exercises:

• Create a list of all the negative thoughts that you have about yourself. Then create a second list of all the things that you like about yourself. Keep working on your positive list until it is much longer than your negative list. We all tend to be our worst critics, so this can be a challenging exercise. Write down even little things like “I can make a great cheese sandwich”, or “I always get to work on time”.
• Take your list of negatives and change all of them to positive potentials. For example, instead of “I always fail at losing weight” change it to “I can succeed at weight loss.” Or, instead of “I can’t stop eating”, change it to “I will control my portions.” Destroy your negative list and only keep the new potentials list.
• Stop using these words: can’t, won’t, never. Replace them with: can, will, always.
• Forget the past. That piece of cake you ate yesterday is old news. Forget about it and move on. Live only in the present. You can’t change what you did even an hour ago. All you can do is resolve to stay focused and committed right now and try to keep that focus tomorrow too.
• Stop making excuses for why you can’t exercise and eat right. Start by making a list of all of your steadfast excuses and also all the reasons that you should workout. The list of reasons why you should exercise inarguably should be much longer. Post your list of reasons where you can see it daily.
• Stop the blame game. Promise to take self-responsibility. It’s easy to blame your genes, your diet-plan or even your family for your failed diet attempts. But not accepting full responsibility will simply keep you trapped in a repetitive loop of failures.

Copyright 2012 Lynn Bode

But, sugar is practically everywhere. Do you know how much you are consuming? If you are a typical American, you may be eating 156 pounds per year! That’s how much the USDA says Americans consume each year on a per capita basis. Sure, some of that comes from standard junk food but much of it comes from more “hidden” sources.

To significantly reduce your sugar intake, it’s mandatory that you read labels and know where your sugar intake truly comes from. Here are some places where you may be ingesting loads of sugar without even realizing it.

Yogurt: Generally, this is a food that people consider “healthy”. However, unless you choose the Plain flavor, you’ll be getting a lot of sugar. Check the label and you’ll find on average about 20 to 25 grams of sugar in a measly 6 ounces.

Salad Dressings: Salads have always been considered good dieting choices. But, not only can they be laden with fats, but even the healthiest, veggie-packed salads can pack a sugar punch from the dressings that accompany them.

Soft Drinks: Here’s where a huge portion of consumer sugar intake is found. Studies show that soft drinks account for as much as 33% of all added sugars consumed. And if you think switching to sugar-free diet drinks is the answer, hold on. The risk of obesity appears to be higher among diet cola drinkers.

Cereal: Here’s a food that someone can easily overeat. A serving is often only ¾ cup which means most people tend to have at least two servings at breakfast. Plus, cereal is often eaten as a snack as well, and a few handfuls can quickly add up. Many cereals that tout themselves as being healthy have more sugar in them then a candy bar.

Protein Bars: These small little morsels disguise themselves as being packed with protein and all natural ingredients. However, the huge sugar content diminishes their nutritional value. In some cases, you might actually be better off grabbing a chocolate candy bar.

Low Fat and Fat Free Foods: When fat is eliminated from a food often the flavorful taste disappears too. To prevent a low fat food from being too bland, manufacturers regularly add extra sugar to ensure a good taste. So while the fat grams may be low, there are plenty of calories because of the extra sugar.

Why do you need to watch your sugar intake? Most experts agree that sugar in its pure form is not inherently “bad” for you. The problem with sugar is that it packs a lot of calories per serving. Plus, since foods with sugar in them taste good to most people then we eat larger portions of those foods. Therefore, we consume more calories when we eat high sugar foods.

In 2003, the World Health Organization released guidelines indicating sugar should account for only about 10% of our daily calories, which is roughly only eight teaspoons. Most labels refer to sugar in grams — eight teaspoons is about 37 grams. What does that mean to you? Well, one six ounce yogurt and one cup of many brands of cereal will quickly put you over that recommended limit.

As with most diet recommendations, the key is to keep your consumption in check. Do this by reading labels. If sugar is the first ingredient listed on a food, you probably should consider putting it back on the shelf. And remember that there are many different terms used for sugar.
It also is referred to as high fructose corn syrup, glucose, sucrose and other names. Pay extra attention to the foods mentioned in the hidden sugars list above. And, if eating high sugar foods, limit your portion.

Copyright 2010 Lynn Bode
Image Credit: Morguefile

Here are some tips to get you started:

Your workout plan: Clean it out. Start with an examination of your weekly fitness routine. For example, if you have been doing the elliptical trainer religiously for several months or longer, take a break from it and replace it with an comparable workout, like running or cycling.

Fitness Attire: Still stuck in the 80s or 90s with your workout clothes? Treat yourself to one or two new outfits that put you into the 21st century. Got up-to-date workout clothes but you still don’t feel comfortable or confident in them? Give them away and find clothing that you actually enjoy wearing. It doesn’t have to be a strain on your wallet. Discount retailers offer great variety these days or consider a local or online consignment shop.

Exercise Equipment: Got a room or corner in your home piled high with the latest, ineffective trendy fitness gadget? Get rid of the clutter. Replace them with pieces that actually work. This does NOT have to be expensive. You can achieve goals with inexpensive items like dumbbells, fitness ball, resistance bands and a jump rope.

Unhealthy food choices: Take a look in your pantry and refrigerator. Small changes can result in big results. Toss the fatty milk and replace with skim. Ditch the soft drinks and replace with no calorie flavored water options. Stop eating white breads and adopt whole wheat varieties. Avoid high sugar yogurt. Instead take plain yogurt and mix with fresh fruit.

Sneakers: Write the date of purchase somewhere inside your shoe to help you keep track of when it is time to toss and replace. Your shoes should be replaced at least every year, more often if you log many walking or running miles.

Weight Training: Stop using weights that you can perform more than 8-12 reps with. Every time you get to that point, it’s time to increase the weight size to ensure your body is not adapting to your workout causing it to be ineffective.

Replace quantity with quality: Starting to feel like a hamster on a wheel as you spend hours and hours performing cardio. Cut your time in half but make sure that every second counts. Choose quality over quantity. Interval training and high intensity interval training can help you achieve that.

Throw Out Negatives: Stop the negative thoughts in your head. Don’t focus on how you dread putting on shorts or a swimsuit. Just remind yourself of how good you feel when you eat right and exercise!

Happy Spring.

Copyright 2012 Lynn Bode

Moms of all ages tend to put everyone else first and often knock themselves down on the priority list. So, if a special mom in your life isn’t taking initiative to pamper herself or even do just simple things to protect her health, then consider giving a more valuable Mother’s Day gift this year.

Consider giving that special mom the gift of fitness. When you give a woman the gift of fitness, you are helping her open a door to better health (both physically and mentally). Can you think of a more thoughtful gift that shows the recipient how much you care about their well-being? By giving the gift of fitness you are providing them with unlimited health benefits. And, it’s a gift that you can truly feel proud to give.

Today there are many great fitness tools out there that can be fun while truly helping to improve ones’ health.

Consider giving one of these high-tech fitness gadgets:

• Heart Rate Monitor – while not new to the fitness marketplace, there are new monitor options that include high tech features like GPS, tracking your speed, distance, average pace and more
• Music – It makes a workout more fun. If your mom doesn’t already have a phone or portable device that plays music, then that would be a great option. For those that already have the device, get a gift card for purchasing downloadable songs. And consider including a list of your favorite pump-up, workout songs for her consideration.
• New Workout Attire – a new, modern, comfortable outfit can do wonders for motivation.
• Wii or Kinect workout games. Many fun options to get you moving: latin dance, hip-hop, bootcamp workouts, rafting adventures and much more.
• DDR (Dance Dance Revolution) video game. Sure, when you think of video games you think of teenagers. But, the DDR game has difficulty levels designed for beginners and you don’t have to be a great dancer or avid exerciser to try it out. It can be a really fun way to exercise – one where you aren’t constantly watching your watch.
• Pedometer – new ones on the market even talk to you!
• Reflective gear for walking and running. Options include vest, gloves, belt and more.
• Trikke. A fitness scooter that makes exercising fun without high impact.

If your budget is limited, there are plenty of non-techie fitness gifts that provide a wealth of benefit. Gifts can cost as little as just $5. Here are a few suggestions in various price ranges:

Under $15:

• Resistance Band — did you know you can do 200+ exercises with some bands?
• Dumbbells – even three pounders can be effective
• Jump Rope
• Exercise Mat

$15 – $50

• Fitness Ball
• WorkoutsForYou.com Online Personal Trainer Program (with custom designed workouts)
• Home Exercise DVD

Over $50 to ?

• Full dumbbell and barbell set
• Treadmill
• Elliptical Trainer
• Yoga Kit

Of course, we all know that exercise can help people stay slim and fit. But, do you also know about all the other great benefits of exercising? Daily physical activity reduces stress and can help you sleep better. Fitness has been linked to reducing the risk of some diseases and to warding off depression. Researchers also believe that strength training can help prevent osteoporosis. Not to mention that exercise also improves self-esteem, increases stamina and ultimately helps you be able to do continuous work for longer.

All Moms would find these fitness benefits incredibly invaluable. By giving the gift of fitness you are helping provide her with extra motivation (which is one of the biggest obstacles in getting fit) to start or maintain a fitness regimen.

Giving something that supports health and wellness will be appreciated for years to come and may even turn someone’s life around. The gift of fitness will make her feel special – she’ll know that someone cared enough to give her the opportunity to improve her health. And, giving a gift that will help someone lead a healthier life is also one of the most rewarding gifts you can give. So why spend another Mother’s Day searching for the perfect gift only to end up with the same old things? Surprise her this year and give the gift that comes from the heart and truly keeps on giving throughout summer and beyond.

Copyright 2012 Lynn Bode

Just because it is cold outside doesn’t make it open season for an excuse not to exercise. There are multiple exercise options one can choose to participate in regardless of what the outdoor thermometer reads. Depending on your location and likes, you can choose to workout inside or outside.

All that is required for Winter-time workouts is some planning and employing all safety precautions. If you prefer to workout outside, keep the following tips in mind.

• Get warm first. A proper warm-up is critical. Cold temperatures can make your muscles tight and therefore they are more prone to injuries. So, it’s important to get them warmed-up prior to engaging in intense physical activity.
• Insulate your body. The best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away. The top layer should be both wind and water resistant.
• No sweat. Don’t assume that you have to sweat in order to get a good workout. You should avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled. Instead monitor your intensity through a heart rate monitor or the Rating of Perceived Exertion.
• Don’t strip when you get inside. While you may be tempted to immediately remove your layers when returning inside, give your body time to adjust. Post exercise hypothermia is possible. This happens when your body rapidly loses its heating stores.
• Drink up. It’s just as important to stay hydrated when exercising in winter as it is in summer, even though you might not feel as thirsty.
• Lighten up. If possible, it’s best to exercise outdoors during daylight areas. But, with shorten days that can be difficult to do. If you exercise outdoors when it is dark, wear reflective materials to ensure that you can be seen.

If the thought of getting outside to exercise makes you dive under the covers, instead choose one of the many indoor workout options. Below are just a few of the many choices.

• Walk at an indoor location, like a mall. If you need extra motivation to get yourself to the mall, join a walking group. This will help you stay accountable to someone other than yourself.
• Join a health club. This will allow you a large variety of physical activities to choose from every week.
• Create a home gym. This doesn’t have to be expensive. You can easily set-up a great workout routine with just a set of dumbbells, an exercise ball and a jump rope. Get all of this for around $50.
• If you have stairs where you live or close by, spend as little as 20 minutes at a time climbing up and down the stairs for a very intense and efficient workout.
• Get wet. Find a local indoor pool you can use. Try swimming, water aerobics, or even just walking or running laps in the water.
• Visit a library. Usually local libraries offer exercise videos you can check-out for free. Pick-up a new one to try out every time you return the previous video.

By staying fit during winter you’ll be able to avoid gaining weight, have a head start on swimsuit season, and avoid losing strength and stamina caused from inactivity. Just as tulips need winter nourishment from the Earth to strongly bloom in spring, humans need to continue to nourish their bodies during winter so they too can bloom come spring.

Copyright 2012 Lynn Bode

Many even make specific promises about their food choices by providing nutritional information guides and even list macronutrient details right on their menus. Such details have been welcomed by millions of consumers who are watching their waist line. Unfortunately, even if you adhere to ordering from these “healthy” menu offerings, you may still find yourself struggling to lose weight.

There may be a legitimate reason for this struggle; it’s been discovered that many of these so-called healthy menus are providing misleading information. A recent Scripps Television Station investigation revealed very disheartening results. The investigation uncovered huge discrepancies.

Both restaurant chains and fast food establishments were tested in the investigation. While some food menu items matched their published nutrition details or came close, others had variances such as twice as many calories or eight times as many fat grams. Yikes! That means while you might have counted that meal you ate out last night as only 500 calories, in reality it might have been a whopping 1,000 calories!

So, if you rely on self-published macronutrients from restaurants, you may be severely sabotaging your diet. Does this mean you must cook every meal you consume, seven days per week? No! This investigation’s evidence is just a reminder that YOU must always take full responsibility for understanding what is going in your mouth.

Rather than relying on caloric and fat information provided by restaurants, just stick with these tips when dining out:

.       Start your meal with a salad that ONLY consists of veggies. Have your salad dressing on the side and try to use only 3 to 4 spoonfuls of it on your salad.

.       Order your meals steamed, grilled or broiled.

.       Avoid items that are fried or sautéed.

.       When your server brings your meal to you, ask that half of it already be placed in a to-go bag. Then save that portion for another day.

.       Ask that side veggies be steamed with no added butter or sauces.

.       Choose beverages without sugar or sugar substitutes. Try water with lemon slices, unsweetened tea or caffeine free coffee.

.       Skip the bread bowl.

.       Don’t order appetizers in addition to an entrée.

.       Share a meal with a friend.

.       For sandwiches, ask for whole wheat bread.

Copyright 2012 Lynn Bode

With Autumn often comes a lot of busy days. This is particularly true if you are returning to school or you have children that are. With the extra-curricular activities that come with school, you probably find it difficult to stick to your workout routine, at least until your new Fall schedule becomes commonplace for you.

So, while Fall is often a time when more people eventually head to the gyms, there is often a period of a few weeks where workout routines get completely abandoned. Rather than punish your body for your hectic schedule, find a way to sneak a little bit of physical activity in. Try some different, fun workouts rather than the standard treadmill and gym machines. Here are a few ideas to get you started:

Check out a local bike path, walking/hiking trail or lake. Go once or twice a week for just an hour and burn some calories the fun way – by biking, walking, rollerblading, or even canoeing.

Play a sport. Maybe you enjoy the traditional games like volleyball, softball or soccer. Or, if you don’t feel you have the skills for those games try something different. How about a game of ultimate Frisbee with friends at the nearby park? When’s the last time you tried shuffleboard or bowling? Or, even try something in your back yard. Go to your local sports store and you’ll find loads of different backyard games that require little athletic skill yet keep you on your feet and provide a group of friends with an afternoon of laughs.

Do you or your spouse have a honey-do list that’s been collecting dust? Check it out and you’ll surely find some activities that will burn some muscle and increase your heart rate. Outdoor options that require pulling weeds or raking definitely fit the bill. Also, cleaning out a garage or painting a room can offer great benefits.

Organize a charity event. Helping others makes us feel mentally good. A great way to both help others and simultaneously yourself is to organize an exercise-related charity program. This doesn’t have to be complicated or time consuming. It can be as simple as getting a group of neighbors together and agreeing to walk X miles on a given day. Then ask other neighbors to donate a small amount to support your walk. All the money that you raise can be given to the favorite charity of your group.

Copyright 2011 Lynn Bode

But, it is also important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don’ts of working out in the heat, then you can fully take advantage of all the fun of summer.

What you should do:

• Drink plenty of fluids. No matter what season it is, it’s always important to stay hydrated. When the heat index is soaring, it is even more critical. If you’re thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise. Adding sports drinks to your arsenal is also not a bad idea. If you plan to exercise for an extended time period outdoors, it is vital that you stay well hydrated. For example, runners should carry a water pack with them.
• Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration because of their high water content. Also, if you workout for more than 60 minutes, then you should have a carbohydrate snack handy because carbs are quickly metabolized in heat conditions.
• Choose clothing that will help keep you cool. Wear light, loose fitting clothes that can breath. Cotton and silk are good choices. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away. In addition, choose light colored clothing versus darks.
• Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool. A hat is also something to consider. It can shield your skin from sun rays and also help prevent the sun from heating up your scalp.
• Use common sense and don’t attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.
• Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.
• Take a break. When participating in physical activity for longer periods, be sure to take frequent short breaks which can really help keep your body from overheating. Be sure to listen to your body, it does a good job of giving you cues that it is time to rest. If at anytime you feel lightheaded or nauseous, you should probably stop as that may be a sign of heat exhaustion.

What you should not do:

• Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
• Don’t adapt the “no pain, no gain” motto. Ignoring your body’s signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.
• Don’t forget to drink plenty of liquid when swimming. Use common sense. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool. Also, watch the water temperature. A pool above 80 degrees may be too warm for anything more than wading in the water.
• Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
• If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
• Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don’t spend the season cooped up, get out there and have some fun!

Copyright 2009 Lynn Bode

But, with the many, many training options to utilize, being bored should not even be an option. This is especially true when it comes to strength training. Variety with resistance training is practically endless – from different pieces of equipment, training techniques, sequences and
more.

Below are 10 ways to change up your strength workout to ensure your body is optimally challenged and that boredom is kept at bay.

• Change your exercises. It’s easy to get comfortable doing the exercises you are most familiar with but it’s important to try new ones. And, there are so many different exercises to try you could easily try new exercises every week for an entire year!
• Try different equipment. Don’t get in the exercise machine rut. Try exercises using dumbbells, resistance bands, fitness ball, and others.
• Try circuit training. This method requires you perform a series of exercise moves one right after the other with little to no rest between the exercises.
• Alter the order of exercises. Simply changing which exercise you do first, last and in the middle can have big results on the effectiveness of your routine.
• Change the intensity. If you normally push yourself to lift weights that fatigue you quickly (less than 8 reps), try lowering the weight size and simultaneously increasing the number of reps.
• Try a super set program. This type of workout technique has you perform several sets of two for agonist and antagonist muscles (opposing muscles). An example of this would be leg curls followed by leg extensions.
• Alter the speed of your training technique. A typical exercise might require 8 seconds to perform a rep. To change that up you may try 15 seconds per exercise.
• Change your workout frequency. Try increasing from 2 to 3 days per week or instead decreasing the number of weekly workouts you perform.
• Don’t ignore rest and recovery time. Sometimes you’ll want to keep your rest time between sets to a minimum and other times you may want it to be as much as 1-2 minutes. Also, some weeks you may want to allow for several days of recovery between workout sessions and others may only need 48 hours.
• Ask for help. To push yourself to your potential, you may want to occasionally try the assisted training technique. This requires you have a spotter who assists you to perform an additional 2-4 reps when you think you have reached your limit.

Copyright 2011 Lynn Bode

Research shows that 97 percent of those that resolve to make change in the new year ultimately fail. Just one week past the promise’s inception and 25 percent have already packed their resolutions away like their holiday decorations. Nicely stored and ready to be unpacked the next year to be used again.

Here’s why most resolutions end up in the trash or recycle bins.

1) Most individuals choose a goal that is not attainable. For example, resolving to drop 30 pounds in 30 days or trying to look like a super-model’s touched up magazine cover. Choosing goals like this are about as productive as searching for the fountain of youth.

2) Year after year people pick a resolution that they have been unsuccessful at achieving in years gone by. If you continue to proclaim the same, unchanged resolution as soon as the clock strikes midnight on New Year’s Eve, you almost assure yourself of failure. Even just a small tweak to your resolution could make the difference between succeeding or falling short.

3) Jumping head first into a resolution is commonplace and does not assure success. Actually, it can result in the opposite. Highly successful coaches and executives both approach their “teams” with game plans. Individuals should take their lead and plan ahead.

4) Can a valid goal be met in one or two weeks? No! Yet, impatience creeps into most minds and sabotages their goals. Giving up before a goal can become a habit will result in disappointment and unfulfillment.

5) No man (or woman) is an island. Yet, most people try to go it alone when it comes to their resolutions. Support from family, friends and even professionals improve ones odds of success considerably.

6) The excitement of a new year and fresh start can be so exhilarating to some that they end up over promising. Their resolution sounds more like a proclamation to take on the world. Lose 20 pounds, stop smoking, workout every day, etc. With too many goals to focus on, none of them receive the attention needed and that results in failure of all.

If you’ve read through all the above negatives involved in setting a resolution and yet still feel as excited and determined as ever, congratulations! Good for you. You may be in the small percentage of humans who actually benefit from resolving to change. Use the list above to educate yourself on how not to make common mistakes.

Copyright 2010 Lynn Bode

Why does fear strike these people so strongly? Because they know that it is quite common for individuals to gain 5 to 7 pounds during the holidays. And, if you already need to lose some weight, then the thought of doing the opposite for the next two months (gaining weight!) is terrifying.

So, you’ll start to see every magazine cover spouting a headline on how to “maintain your weight” during the traditional holiday season. Well, maintaining is certainly better than gaining. But, if you are someone that already needs to lose weight, well, maintaining really doesn’t get you where you need to be. It just postpones your important goals by at least a couple of months.

So, why not consider starting a diet during the holidays rather than after them. Wait! Don’t dismiss it without reviewing the compelling arguments in favor of this idea.

1.      Use the motivation you have today to start reaching your goals immediately. There’s no guarantee that come January your motivation will be as strong.

2.      You won’t get caught in the crazy New Year Resolution hype. You won’t need a resolution because you’ll already be on your way to reaching your goals. The vast majority of resolutions are broken, so why be a part of that train.

3.      In the few weeks that represent the holidays, you could lose as much as 16 pounds considering that a healthy weight loss is about 2 pounds per week. Imagine starting the new year 16 pounds LIGHTER!

4.      Don’t set yourself up for failure. Waiting until the new year may erroneously give you “permission” to blow your diet during the holidays. Thinking that you might as well indulge in one last big blowout before restricting yourself come January may result in even more pounds for you to lose. Who needs that?

5.      If you are truly, truly serious about getting more fit, then right now is the perfect time to begin your journey. Be faithful to yourself – don’t put off the inevitable until January.

6.      Experts claim it takes around four week to establish a new habit. If you start your fitness plan in November, then you could have healthy habits in place before the holiday season even ends. What a great way to keep your holiday season healthy and have a jump start on the new year. Consequently, if you wait to start your new behaviors until January, then it will be February before you can expect to have a habit formed.

Copyright 2010 Lynn Bode

Just because it is cold outside doesn’t make it open season for an excuse not to exercise. There are multiple exercise options one can choose to participate in regardless of what the outdoor thermometer reads. Depending on your location and likes, you can choose to workout inside or
outside.

All that is required for Winter-time workouts is some planning and employing all safety precautions. If you prefer to workout outside, keep the following tips in mind.

• Get warm first. A proper warm-up is critical. Cold temperatures can make your muscles tight and therefore they are more prone to injuries. So, it’s important to get them warmed-up prior to engaging in intense physical activity.
• Insulate your body. The best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away. The top layer should be both wind and water resistant.
• No sweat. Don’t assume that you have to sweat in order to get a good workout. You should avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled. Instead monitor your intensity through a heart rate monitor or the Rating of Perceived Exertion.
• Don’t strip when you get inside. While you may be tempted to immediately remove your layers when returning inside, give your body time to adjust. Post exercise hypothermia is possible. This happens when your body rapidly loses its heating stores.
• Drink up. It’s just as important to stay hydrated when exercising in winter as it is in summer, even though you might not feel as thirsty.
• Lighten up. If possible, it’s best to exercise outdoors during daylight areas. But, with shorten days that can be difficult to do. If you exercise outdoors when it is dark, wear reflective materials to ensure that you can be seen.

If the thought of getting outside to exercise makes you dive under the covers, instead choose one of the many indoor workout options. Below are just a few of the many choices.

• Walk at an indoor location, like a mall. If you need extra motivation to get yourself to the mall, join a walking group. This will help you stay accountable to someone other than yourself.
• Join a health club. This will allow you a large variety of physical activities to choose from every week.
• Create a home gym. This doesn’t have to be expensive. You can easily set-up a great workout routine with just a set of dumbbells, an exercise ball and a jump rope. Get all of this for around $50.
• If you have stairs where you live or close by, spend as little as 20 minutes at a time climbing up and down the stairs for a very intense and efficient workout.
• Get wet. Find a local indoor pool you can use. Try swimming, water aerobics, or even just walking or running laps in the water.
• Visit a library. Usually local libraries offer exercise videos you can check-out for free. Pick-up a new one to try out every time you return the previous video.

By staying fit during winter you’ll be able to avoid gaining weight, have a head start on swimsuit season, and avoid losing strength and stamina caused from inactivity. Just as tulips need winter nourishment from the Earth to strongly bloom in spring, humans need to continue to nourish their bodies during winter so they too can bloom come spring.


Copyright 2010 Lynn Bode

Researchers from the National Institutes of Health and the Medical University of South Carolina studied 195 people and found that nearly a year later 85% of the participants still had not lost that extra weight. That means that even if you only gain two pounds during the holidays, that if you consistently do that year after year you’ll be 10 pounds heavier in just five years! The study also found that overweight and obese participants gained the most weight during the holiday study compared to others.

Even small amounts of excess weight carry risks to our health. So, avoiding weight gain all together is the smart solution. “An ounce of prevention is worth a pound of weight gain,” said Dr. Samuel Klein, director of the Center for Human Nutrition at the Washington University School of Medicine in St. Louis. “Preventing the increase in weight is a lot easier and better than actually gaining weight and trying to get it off again.”

Sure, that may sound like something that is easier said than done. There are no shortages of holiday weight tips being echoed throughout t.v., radio and print. But, still people tend to gain some weight during the holidays. That doesn’t have to be the case! Let’s put some real-world reality to these tips to make them actually useful. There are reasonable ways to alter your behavior so that you can still enjoy yourself without becoming an unofficial member of the holiday weight gainers club.

Tip 1: Don’t abandon your fitness regimen during the holidays.

Sure, it sounds easy enough but even devoted exercisers can fail. During November and December many people’s time gets overtaken by holiday shopping, decorating, and family get-togethers. But, just because you abandon your normal workout routine doesn’t mean you can’t stay fit. Schedule just 10 minutes of each day for exercise. Put it on your calendar so you won’t brush it aside. 10 minutes a day can be enough to prevent gaining a few pounds. Exercises to try: brisk walks, strength training with dumbbells, resistance band exercises.

Tip 2: Allow indulgences but limit them.

Moderation is the key but in reality how many of us can stop ourselves from eating more than one cookie or resisting all the different types of homemade deserts at a family party. The key here is to remind yourself that if you eat a piece of pie you haven’t destroyed your healthy eating for the entire day. So, you can’t use that excuse and allow for a free-for-all. To keep yourself in check write down each indulgence you have. If you write it down you will see in black and white exactly what you are consuming and that should be enough of a reality check to keep you on track. You may even want to consider posting your indulgences on a public webpage that your friends and family view. Revealing this to others may further help keep you in check.

Tip 3: Stay out of the kitchen.

For those who find joy in baking treats during the holidays, this tip doesn’t sound very fun. Instead of placing police tape across your kitchen doorway, have fun baking but give the goodies away. As soon as you bake, place your items in containers. Give the containers to friends and family or to a good cause. One option is sending them to troops through Soldier’s Angels or Treats For Troops.

Tip 4: Avoid overindulging at holiday parties by eating sensibly throughout the day and avoiding the high fat foods at the buffet.

No matter what time of year, you should always strive to eat three to five meals per day. That helps to maintain a healthy weight. But, that can be difficult on a good day. When the busy time of the holidays rolls around it becomes more and more challenging. Still, with some planning it doesn’t have to be impossible. Plan one hour per week that you can take time at the grocery store and stock up on some healthy but quick foods. Try organic frozen meals you can heat in the microwave oven, roasted chicken from the prepared foods section and pre-cut vegetables.

When faced with a holiday buffet with tempting foods, try this plan. First go through the buffet line and pick only the most healthy options: vegetables with a small amount of dip, cheeses, and chicken (not fried) options. Eat those, then wait at least 10 minutes before you allow yourself to hit the buffet line again. This time choose just two less healthy options (get small portions) and allow yourself to eat those. Wait 20 minutes and drink two glasses of water during that time. Hopefully you won’t feel like returning to the buffet line but if you do you shouldn’t be too hungry and therefore should have more willpower at that time.

Tip 5: Strive for five-a-day. Ensure that you eat five or more servings of fruits and vegetables a day.

This proves to be challenging for most people. But, these days you can get very creative with the foods you eat to satisfy your five servings. The best options are eating raw fruit and vegetables throughout the day – bananas, apples, carrots, salad. But, if that just isn’t going to work for you try out some of the new fruit/vegetable juices that give you both a fruit and veggie serving in a single glass. Also, there are fruit strips that are made of 100% fruit. You can even find snap pea chips these days. Some soups have full servings in them as well.

These 5 tips give you real world examples of how you can easily execute them while still fully enjoying the holiday season. So, no more excuses – follow the tips and you should find yourself picking a new resolution come January. No need to resolve to lose holiday weight!

Copyright 2009 Lynn Bode

It’s time to face your excuses head-on so that you can overcome them and choose to live a healthier lifestyle. Here are some of the most common excuses for skipping exercise along with ways to combat them.

I Don’t Have Time: This if by far one of the most common excuses used. But, it still doesn’t hold water. People that use this excuse are actually saying that exercise is not enough of a priority to make it on their weekly to-do list. If you fall into this category, then it’s time to review your daily priority list. Certainly there is something less important that you are doing for 20 minutes every day that can be replaced with exercise. After all, exercise is one of the most important things you can do for yourself and your family to ensure that you live a long, full, disease-free life.

I’ve Tried And Failed In The Past: It’s true that it can be difficult to get motivated to try something after you’ve failed before, but isn’t your health worth another try? If you’ve been unsuccessful at exercising in the past, then re-evaluate what went wrong. Did you try to do too much, too quickly? It’s very common for new exercises to be overzealous when starting their workouts and end up either burning out or getting injured early on. Did you set unrealistic goals for yourself? Try to stick with small goals that are truly achievable. For example, that you will workout three times per week for the next month.

I Can’t Afford A Gym Membership: You don’t have to spend a single minute in a gym in order to lose weight or get fitter. Just walking outside is a great place to start. Also, home fitness equipment has become very affordable and accessible. For as little as $30 you can buy some great home equipment that will really challenge your body. A resistance band and an exercise ball allow you to work every muscle group and even get a cardiovascular workout.

I’m Too Fat (or out-of-shape): Unless your physician has forbidden exercise, then it’s very unlikely that this excuse has any validity. If you are extremely out-of-shape, then you simply need to start with baby steps. Walking is always a great place to start. You may have to start with just five minutes. That’s okay. You can gradually add more time each week. If walking is not an option, then you could try some pool exercises. At the very least, you can start by getting active while sitting. There are many beneficial strength training exercises you can do while sitting.

I Don’t Have Any Exercise Equipment: Nice try, but it doesn’t require special equipment to get your heart pumping. Don’t underestimate what you can do with things that are already in your house. For example, if you have a flight of stairs in your house then you’ve got an awesome way to get your heart rate up with through walking or running the stairs. Grab soup cans or milk jugs filled with sand to immolate dumbbells for strength training exercises. Try push-ups and tricep dips and you’ll quickly realize how hard your body has to work when just using it’s own weight.

I Don’t Know What Exercises To Do: There are literally dozens of ways to learn what exercises will help you. A great way to ensure your workouts are most effective is to hire a personal trainer or an online personal trainer. They can guide you every step of the way so that you don’t waste any time doing exercises the wrong way. Also, there are books, online websites, television shows and videos that offer loads of advice and tips.

I’m Too Old To Get Started: It may sound cliché, but you are never too old to get started. Everyone can benefit from exercising. Even if you are a senior citizen you can reap many rewards from starting an exercise program. Okay, so maybe you won’t be a marathon runner or a bodybuilder, but you’ll be able to walk the stairs easier, play with your grandchildren, improve your balance, improve your strength and more.

I Just Can’t Get Motivated: Don’t view exercise as a lifetime evil. Set small, short-term goals to help you get started. Start with a promise to just take the stairs instead of the elevator, for example. Then you might move onto scheduling 10 minutes of activity a couple of times per week. Also, make a list of all the positive benefits exercising has on your life. Your list might include giving you more energy, reducing your health ailments and more. The list should be pretty long. Post it somewhere that you will see it regularly and it can serve as a reminder to you as to why you need to workout.

I Hate Exercising: You probably think you hate it because you’ve been stuck doing activities that you don’t enjoy. Many people still have the old “no pain, no gain” mentality and think that in order for exercise to be worthwhile you have to be miserable doing it. This just isn’t true. Consider things that you really like to do. Do you prefer competitive situations? Then consider joining a recreational sports team. Do you enjoy spending time alone? Maybe Yoga or evening walks are for you?

I’m Too Tired: This excuse can create a vicious circle because the more sedentary you are then the more tired you become. Of course, the more tired you are then the less appealing exercise sounds. So, try to nip this in the bud quickly. Exercise can actually make you feel more revived then a nap. Regular physical activity increases your energy level. Plus, exercises tend to sleep fall asleep faster and sleep better, which allows you to truly feel rested every day.

When you find yourself making an excuse not to exercise, read through some of the above tips again. And, remind yourself of all the many benefits of working out: lower body fat, decreased risk of many diseases, reduced instances of depression, improved bone density, reduced risk of injuries and many more.

Copyright 2009 Lynn Bode

That is why the fitness industry is jumping on the ball bandwagon. According to the 2003 Idea Fitness Programs and Equipment Survey, 89 percent of IDEA businesses were offering balls to their customers and 71 percent had added ball group fitness classes in 2003.

Find it hard to believe that simply sitting, rolling or bouncing on a big inflatable ball can make you more fit? Read on to learn just how effective ball fitness can be.

While they are somewhat of a new craze in the public domain, the ball (commonly known as stability ball, fitness ball, Swiss ball, physio ball, etc) was used as early as the 1960s. It originally was used by physical therapists to assist with rehabilitation.

But, the ball is far more versatile and valuable then simply for re-hab use. It is a very inexpensive piece of equipment that offers a total body workout while also improving your balance. There are literally hundreds of different exercises that can be used with the ball. And, both beginners and advanced exercisers can benefit from it. Plus, children to seniors can use it.

What makes this piece of fitness equipment so uniquely effective? It works multiple muscles at one time while forcing your body to balance itself. This creates a very effective and challenging workout. For example, lying on a bench to perform tricep extensions is a good exercise but it’s limited to working primarily just the triceps. However, perform that same move on a stability ball and you have created an unstable environment. Additional muscles are activated that work to keep you balanced on the ball. That means you are now working harder and essentially getting more bang for your buck while not increasing your exercise time.

So, if you haven’t already gotten on the ball, it’s time to give it a try. You may think that your workout already provides everything you need but chances are you are focusing the majority of your exercise time on the lower body. It is essential to concentrate fitness time on your core, which is responsible for stabilizing the rest of your body. Having a strong core improves your performance in all activities, not just exercise but also daily activities like carrying groceries. The ball can help improve your posture, balance, and core strength. Virtually every exercise performed on the ball works your core area. And, yes, it can even help you get that sought-after six-pack!

Before you try out the ball be sure to choose the right size and firmness. The harder the ball is then the more difficult the exercise move will be. Therefore, beginners should probably choose a ball that is softer (e.g. not overly inflated). Also, it is important to choose the right size based on your height. The ball manufacturer or your fitness center can provide height guidelines.

As previously mentioned, the ball can be used for a total body workout. With the ball you can work your legs, arms, chest, back, abdominals and you can even get a cardio workout by doing such moves as sitting jumping jacks. Below are a few examples of the types of exercises that can be done with the stability ball.

Oblique Twist:

Begin lying with ball resting under your back. Place hands behind head for support. Using your abdominal muscles slowly raise up lifting your shoulder blades off of the ball and rotate left shoulder toward right hip. Do not strain neck by pulling on it with hands. Keep elbows out to your side. Return to starting position and repeat then switch sides.

Chest Fly:

Lie across the ball with your head and shoulders supported on the ball and your legs bent with heals about two feet from ball. Extend arms overhead with palms facing away from you. Slowly separate your arms in a circular motion and bend your elbows slightly as lower your arms down and rotate your palms to face each other. Return to start position and repeat.

Squat Against Wall:

Lean your back against a ball that is placed against a wall and stand with your feet hip-width apart and about a foot away from the wall. Keep your back in a straight position. Bend your knees and let the ball roll up your back until your knees bend to about a 90 degree angle. Keep your knees behind your toes as you bend. Return to start position and repeat.

Copyright 2009 Lynn Bode

But, finding time for regular physical activity is so important that it should be a priority placed on your calendar, just like your kids’ softball game. A parent needs to exercise not only for themselves, but also for their kids benefit.  It’s important to set a good example. If your children never see you engage in fitness or if they hear you complain about working out, then they are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them)!

The big question is how to make it a priority that fits in your schedule. Well, it’s actually easier than you may think. With a little planning you can find ways to incorporate workouts into the time you spend with your children. Regardless of what age your children are, there’s a way to find time to workout (often even with your kids)! Here are some tips based on the age of your children.

Age: Infant through pre-school

· Fit in exercise time while they are napping. Try a home exercise video, walking or jogging (if you have a treadmill), jumping rope.
· Occupy them for even 15 minutes with a video or toy while you do some toning exercises like squats and tricep dips.
· Grab your stroller and go for a brisk walk*. Or, buy a jogging stroller for more flexibility. With a jogging stroller you can walk faster, jog or even run at a fast pace. And, for veteran rollerbladers, you can even use the stroller for some skating time.
· For younger children, you can use a back carrier to transport them while walking. This can burn even more calories as the extra weight makes it more challenging.
· Turn on some music and dance together. Toddlers love dancing, especially when their parents joins in.
· Push your kid on a swing. And, after every push complete one squat.
· Use an infant carrier or bike trailer to enjoy a bike ride together.

Age: Grade School

· Try rollerblading or skating together.
· Spend an afternoon at a park with a playground, but don’t spend the whole time relaxing on the sidelines – join in on the fun. Spend some time swinging to help workout your legs. Try making it across the monkey bars – even just once (it’s a great upper body workout and you’ll be amazed that your kid does it with such little ease). Try some pull-ups using a bar on the playset. Do some tricep dips on a nearby park bench.
· Play catch with a ball or get a small group together for a kickball or softball game.
· Make Saturdays family bike outing day.
· Involve your kids while you strength train. Let them count your reps out loud for you and/or clock your rest time in-between sets.
· For pool outings, don’t just spend time soaking up the sun. Walk back and forth in shallow water while your kids have fun splashing about.
· On rainy days that force you inside, walk or run up and down the stairs. You might even make it a contest to see who can finish 5 complete rounds first.

Age: Teenagers

· Register for a fun run (or walk) event and spend time together training for the event.
· Purchase a family gym membership and workout together weekly.
· Play tennis or basketball together.
· Consider joining a community volleyball or softball team that includes enthusiasts of all ages.
· Don’t just sit and cheer your kids at their sporting events. Every few minutes do some walking or jumping jacks or squats.
· Implement a daily family walk each day before or after dinner.
· Work together in the yard raking leaves, planting flowers, trimming trees.

So, with all the above recommendations, you no longer have the “I’m a parent – I don’t have time to workout” excuse. If you implement these activities for just 30 minutes three times per week, you can easily burn an extra 450 calories or more! Plus, working out sets a great example for your children that will teach them at an early age how important (and easy) it is to make physical fitness a part of daily life. Exercising with your kids also provides the extra bonus of spending quality time together.

*For a complete stroller workout plan, visit: http://www.workoutsforyou.com/stoller_plan.htm

They in return end up “spinning their wheels”. They’re stuck at the same weight with little or no positive movement toward their weight loss and fitness goals. Yet, if just a couple of short strength training sessions were added to replace some of their cardio workout time, they could break-through plateaus and reap a wealth of health benefits.

There are many, many benefits to strength training. It has the potential to:

• Lower resting heart rate
• Reduce blood pressure
• Improve cholesterol profiles
• Reduce intra-abdominal fat, which in turn can help lower the risk of heart disease, diabetes and hypertension
• Help preserve bone mass
• Increase calories burned which helps promote weight loss

Unfortunately, many women are still either uneducated about the amazing benefits of strength training and/or afraid that they will “bulk up” and therefore they avoid resistance exercises. According to a study published in 2006 by Morbidity and Mortality Weekly Report, only 17.5% of
adult women performed strength training.

As shown above, there are numerous reasons why women should begin incorporating strength training into their workout routines today! But as history has shown, benefits such as preventing diseases and improving overall health are not usually the driving force behind change. Visible and measurable physical improvements such as a decrease in the scale tend to be the most motivational. So, let’s take a closer look at how strength training helps promote weight loss.

Moderate aerobic exercise, such as walking, has a metabolic cost of 5-7 per minute on average (in other words, it burns 5-7 calories). Moderate to vigorous strength trainings has a nearly equal metabolic cost at 5-8 per minute. So both walking and strength training can promote an equal amount of calories burned during the actual activity. But, there’s an extra benefit to strength training: you burn calories after you’ve stopped working out! Resistance training recruits both slow and fast twitch muscle fibers so the metabolic rate stays elevated longer. This means that you are burning calories long after you’ve stopped working out. One study showed an increase in metabolic rate even the next day post exercise. The study also showed that 24-hour post-exercise fat oxidation after strength training increased by an amazing 93%.

The benefits are both proven and clear, but some women still fear that they will get big, bulky looking muscles and look more masculine then they prefer. This really is a myth. In reality women simply do not have the necessary quantities of testosterone to build muscles like a man. It is a rare case when a woman has the potential for above average hypertrophy (increase in muscle size).

Also, often times a woman adds strength training to her exercise regimen and begins to see the numbers on her scale go up instead of down. This is immediately seen as a failure to many and the abandonment of the program occurs. In this case, using the scale to determine progress can be very misleading. An increase does not necessarily indicate fat has been gained. The exact opposite is more likely the cause. Muscle tissue weighs more by volume than fat tissue. A pound of fat occupies 18% more space than a pound of muscle.

Since women tend to correlate success and the scale readings so closely, it is highly recommended that women simply not weigh themselves regularly, Instead they should use other measurements, such as body fat percentage to gage progression. It’s very common for women to actually “weigh” their self-esteem when stepping on the scale rather than tracking their true health improvements.

Now that you know how important strength training is to overall health, here are some tips for getting started:

• Don’t go overboard and abandon your cardio sessions. Aerobic exercise is equally important and should be done 3-5 times per week.
• Start by adding in two strength training sessions per week.
• Choose weight sizes that will fatigue your muscle after about 8 repetitions.
• Select exercises that will work all of your major muscles.
• Include a variety of different strength training equipment like dumbbells, machines, balls and bands.

Copyright 2009 Lynn Bode

For an effective home gym, all that is required is a little bit of planning. Don’t fall into the trap of purchasing random fitness equipment because of fancy advertising for the latest infomercial fad or the great “sale” at your local fitness store. That type of purchasing leads to a house littered with equipment that’s only use is as a clothes hanger or dust collector. This often happens because the equipment is either useless, poorly constructed or quickly loses its value because it doesn’t progress with your fitness level.

To avoid having a basement filled with expensive dust-collecting equipment, keep these points in mind when making a purchase:
1) What are your fitness goals?
2) How often do you realistically think you will use the equipment?
3) What fitness level do you expect to be at in 3, 6, 9 months?
4) Will the equipment meet your needs as you get more fit (at the 3, 6, and 9-month marks)?
5) Does the equipment offer enough variations in use that you can change your workouts frequently to prevent your body from hitting a plateau?
6) Will you enjoy the exercises or will you quickly grow bored of them?
7) And, of course how much can you afford?

Once you have answered all of the above questions then you are ready to make some purchasing decisions. Of course, how much you can afford to spend may dictate what you can actually purchase.  Don’t get discouraged. For as little as $100, you can have a very effective total strength training home gym. Even for as little as $35, you can create an effective workout that will tone your entire body.

Regardless of what your fitness goals are, there are a plethora of equipment options to consider. For building muscles and/or toning-up you can choose from free weights, selectorized machines, resistance bands, benches and even no-equipment. For cardiovascular improvements (e.g. running, walking, etc),  there are even more options. They range from treadmills, to elliptical trainers, to bikes and beyond. So, answering the previously mentioned questions is very important.

To help make your decision easier, below are several recommendations based on costs and needs, along with benefits of the exercise equipment.

If you want to create a gym that will provide you with a total body workout (cardio, strength and flexibility) and you have a budget of at least $1000, consider the following recommendations:

· Treadmill – The best option for cardiovascular equipment because it can be used for running, walking, and even some leg strength training. Plus, workouts can continually be varied based on speed, incline, even direction. And, it easily progresses as fitness levels improve.
· Full dumbbell set with weights ranging from 5 pounds to 50+ pounds. – Great for light toning, to intermediate strength training to building muscles. Less expensive than selectorized machines and usually provides more flexibility and variety in workouts.
· Fitness Ball – Provides exercise options for toning, strengthening and stretching.
· Resistance Band – Provides another option for strength training. Can alternate use with free weights for a great challenge that will help prevent plateaus.
· Step Bench – Can be used for both cardio workouts and strength training workouts.

If you want a home gym specifically for building muscles (or just can’t afford cardio equipment), and can afford at least $100, consider the following recommendations:

· Dumbbell set.
· Fitness Ball
· Resistance Band
· Jump Rope – Offers very challenging cardiovascular fitness workouts at a very low price.

If you want a total body home gym but can only afford less than $100, consider the following recommendations:

· Three dumbbells sizes (e.g. 5, 10 and 15 pounds)
· Resistance Band
· Jump Rope

If you are limited to purchasing just one very affordable piece of equipment, consider buying a Fitness Ball. As mentioned above, it provides many different exercise options. With the ball you can get an upper body workout, a lower body workout, very challenging abdominal workout and a stretching/flexibility workout. And, you can get all of this for around $35.

Also, don’t underestimate what you can do with things that are already in your house, like stairs, a chair, milk jugs and others. There are a lot of exercises that require no equipment at all. For example, push-ups, tricep dips, squats, calf raises, etc. You can even create your own “weights” through milk jugs filled with water or sand.

As you can see, there are a lot of options available for creating a home gym that will meet your individual needs and will provide a lot of workout variety. Even on a shoestring budget, you can still make a wise purchase that will be invaluable in helping you get more fit and healthy. And, you’ll enjoy all the benefits of working out at home.

What are the benefits of working out at home? Well, here are some highlights:

· No wasted time driving to and from a fitness club
· No waiting in line to use the equipment
· Workout on your schedule, rather than just when the health club is open
· No expensive monthly membership fees or long-term contracts
· Motivation to workout as you pass by the equipment every day

Of course, you will need previous knowledge of how to use your home equipment or you will have to be willing to learn. But, it’s not difficult. Most equipment will come with basic instructions and a few sample exercises. You may want to enlist the help of a professional to provide additional exercise options and guidance that will ensure that you get the most out of your fitness equipment through every fitness level stage.

For an affordable workout plan personalized to your individual needs and available equipment, enroll in a WorkoutsForYou.com online fitness program.

Copyright 2009 Lynn Bode