The other day, between training sessions, I watch as a steady stream of exercisers paraded past the front desk; most of them purchasing one sport drink or another. Often Gatorade, of Powerade, or Propel. It really is astonishing how many members purchased these drinks...some even had two or three! I'd be willing to bet sports drinks outsold water by 2-to-1!
The desire to consume a beverage like this is likely fueled by smart marketing, and savvy advertising - the average recreational exerciser is making a mistake by drinking these; for several reasons.
First, these drinks are often laden with sugar, or sugar substitutes. Both of which are equally bad for you, for a variety of reasons. Sugar is a HUGE enemy in the fight to lose weight, and maintaina healthy weight. Sugar substitutes are little more than laboratory chemicals, whose long term effects we're not just beginning to understand.
Also, many sports drinks have sodium in them. This added sodium is actually there for a good reason: It induces thirst, so you drink more water. However, few actually drink water - they simply reach for another Gatorade.
I'm sure this all sound confusing...so let me explain. Sports drinks are designed for athletes exerting themselves at an extremely high level. These drinks include sugar for fast energy, sodium to induce thirst (and thus more water consumption for hydration), and electrolytes. The electrolytes are there to replace what is lost through sweat.
The issue with recreational exercisers drinking these sports drinks is that many simply don't exert themselves at a level necessary for a sports drink. The sugar only adds calories, making weight loss and weight maintenance more challenging.
So? What should you drink? Water. And for those of you who insist on replacing lost electrolytes, there are electrolyte enhanced waters (Smartwater). These enhanced waters give you the hydration benefits of the sports drink without any sugar, and without any calories.
Now I'm sure people will argue this point with me, and that's fine. Please feel free to email me: Info@fit2youfitness.com. I'm always up for a lively debate.
As always - If you've got it, flaunt it. If you don't, get it with us! Now get up, get out, and get fit!
--The Fit2You, Fitness team - Philadelphia's premier provider of health, wellness, and personal training...we come to you!
Sunday, October 4, 2009
Friday, September 25, 2009
If it's in your head, go head. If it's in your chest,, take a rest.
When you're sick, exercise may make you feel tremendously better or tremendously worse.
Training while your ill is wholly dependent how sick and what sick. I know it seems like that sentence makes no sense, but I promise you it does.
An easy rule of thumb: If it's in your head, go ahead. If it's in your chest, take a rest. Exercise may actually reduce the severity and duration of a simple head cold (IE: Runny nose, stuffy ears, sore throat). Exercise stokes your metabolism, increases blood flow, and flushes toxins from the body. In a broader sense, exercise enhances your own immuno-defenses - those little parts of your body responsible for fighting off illness.
Now, if your hacking up a lung, puking your brains out, and "painting the porcelain", your best bet is to remove yourself from the gym until you are ALL better. Chest colds are often exacerbated by increased heart rates, and heavier breathing. Other types of sicknesses often cause dehydration and prevent you from eating properly; thus making you prone to dizziness, light-headedness, or even faint, while exercising.
One side note - if you're really sick, stay away from the gym. The gym is a breeding ground for viruses and bacteria. Everyone touches everything, people share water-fountains, and benches. The gym is the perfect place to spread illness.
So, remember - if it's in your head, go ahead. If it's in your chest, take a rest. I'll keep working on a rhyme for "vomit" and "diarrhea"...until then - if you have either, just stay away...from all of us!
If you have any questions, email us at info@fit2youfitness.com - a member of the team will respond very quickly.
--Fit2You Fitness, LLC
philadelphia and main-line provider of in-home, apartment, residential, and corporate fitness, health, and wellness service.s
Training while your ill is wholly dependent how sick and what sick. I know it seems like that sentence makes no sense, but I promise you it does.
An easy rule of thumb: If it's in your head, go ahead. If it's in your chest, take a rest. Exercise may actually reduce the severity and duration of a simple head cold (IE: Runny nose, stuffy ears, sore throat). Exercise stokes your metabolism, increases blood flow, and flushes toxins from the body. In a broader sense, exercise enhances your own immuno-defenses - those little parts of your body responsible for fighting off illness.
Now, if your hacking up a lung, puking your brains out, and "painting the porcelain", your best bet is to remove yourself from the gym until you are ALL better. Chest colds are often exacerbated by increased heart rates, and heavier breathing. Other types of sicknesses often cause dehydration and prevent you from eating properly; thus making you prone to dizziness, light-headedness, or even faint, while exercising.
One side note - if you're really sick, stay away from the gym. The gym is a breeding ground for viruses and bacteria. Everyone touches everything, people share water-fountains, and benches. The gym is the perfect place to spread illness.
So, remember - if it's in your head, go ahead. If it's in your chest, take a rest. I'll keep working on a rhyme for "vomit" and "diarrhea"...until then - if you have either, just stay away...from all of us!
If you have any questions, email us at info@fit2youfitness.com - a member of the team will respond very quickly.
--Fit2You Fitness, LLC
philadelphia and main-line provider of in-home, apartment, residential, and corporate fitness, health, and wellness service.s
Tuesday, September 8, 2009
One step at a time...
Fast, intense changes tend to lead to failure. Fast, intense changes make you dumb. Small, consistent changes lead to success. Small, consistent changes make you smart.
Every so often someone will tell me a story. They'll tell me about their New Year's resolution, or their Fall-Fat reduction plan, they'll tell me about how they threw out all their ice cream, and potato chips, bought only chicken, broccoli, and brown rice. They'll tell me how well they did, how much weight they lost, how great they felt. Then they'll tell me how they fell off the wagon. How they tired of the diet, how they lost focus on what they were working for.
At this point it's my turn to tell them a story. I'll tell them about the Fit2You "1-step at a time" program. I'll tell them how making small, weekly changes over the course of a number of months will lead them to success. I'll tell them how they should only throw out ONE bad food, and replace it with ONE good food. I'll tell them how they should buy chicken, and broccoli, and brown rice, and they should also buy ice cream OR potato chips. I'll tell them how well they're going to do, how much weight they'll lose, and how great they'll feel. A few months later, they always tell me how well they're doing, how much weight they've lost, and how great they feel. Then a few more months later, they tell me the same. You get the point...
These fast changes lead to burn-out. It's just too easy to give up one yourself, when you give up everything you know, everything that comforts you. That's the bottom line, food comforts us. We give up comfort, we fail.
The Fit2You "1-Step at a time" program breaks your life into chunks. We look at your lifestyle, and we make a few changes - right away. If, for example, you drink only coffee all day, we'll make a simple change: substitute one coffee for a bottle of water. Maybe your only exercise is the one or two days you meet with your trainer, we'll make a simple change: take 1-20 minute walk after dinner each week.
Over the course of several months you begin to adapt to your new schedule. You begin to adapt to, more meals, fewer calories, more protein, fewer carbs. And even better, you'll succeed. You'll work hard, you'll find lasting success.
The Fit2You "1-step at a time" program isn't a diet - it's a lifestyle. So, like I said: Fast, intense changes tend to lead to failure. Fast, intense changes make you dumb. Small, consistent changes lead to success. Small, consistent changes make you smart.
Work smart...contact us - info@fit2youfitness.com
Read more of our blogs: www.fit2youfitness.com/blog
--BA
Fit2You Fitness, LLC - Philadelphia's Premier Provider of Fitness and Wellness Services; In-home, corporate and residential.
"If you've got it, flaunt it. If you don't, get it with us."
Every so often someone will tell me a story. They'll tell me about their New Year's resolution, or their Fall-Fat reduction plan, they'll tell me about how they threw out all their ice cream, and potato chips, bought only chicken, broccoli, and brown rice. They'll tell me how well they did, how much weight they lost, how great they felt. Then they'll tell me how they fell off the wagon. How they tired of the diet, how they lost focus on what they were working for.
At this point it's my turn to tell them a story. I'll tell them about the Fit2You "1-step at a time" program. I'll tell them how making small, weekly changes over the course of a number of months will lead them to success. I'll tell them how they should only throw out ONE bad food, and replace it with ONE good food. I'll tell them how they should buy chicken, and broccoli, and brown rice, and they should also buy ice cream OR potato chips. I'll tell them how well they're going to do, how much weight they'll lose, and how great they'll feel. A few months later, they always tell me how well they're doing, how much weight they've lost, and how great they feel. Then a few more months later, they tell me the same. You get the point...
These fast changes lead to burn-out. It's just too easy to give up one yourself, when you give up everything you know, everything that comforts you. That's the bottom line, food comforts us. We give up comfort, we fail.
The Fit2You "1-Step at a time" program breaks your life into chunks. We look at your lifestyle, and we make a few changes - right away. If, for example, you drink only coffee all day, we'll make a simple change: substitute one coffee for a bottle of water. Maybe your only exercise is the one or two days you meet with your trainer, we'll make a simple change: take 1-20 minute walk after dinner each week.
Over the course of several months you begin to adapt to your new schedule. You begin to adapt to, more meals, fewer calories, more protein, fewer carbs. And even better, you'll succeed. You'll work hard, you'll find lasting success.
The Fit2You "1-step at a time" program isn't a diet - it's a lifestyle. So, like I said: Fast, intense changes tend to lead to failure. Fast, intense changes make you dumb. Small, consistent changes lead to success. Small, consistent changes make you smart.
Work smart...contact us - info@fit2youfitness.com
Read more of our blogs: www.fit2youfitness.com/blog
--BA
Fit2You Fitness, LLC - Philadelphia's Premier Provider of Fitness and Wellness Services; In-home, corporate and residential.
"If you've got it, flaunt it. If you don't, get it with us."
Friday, September 4, 2009
Don't ask me about that, if you're not doing this...
Every so often, okay just often, clients, friends, and acquaintances approach me with questions. More often than not, these questions start with "What do you think about..." and usually involve some sort of diet pill, fat-busting pill, muscle-building pill, or miracle powder. I listen intently, and give the same advice: Don't worry about that, because I know you're not doing this.
I know, that seems overly simplified, so I'll take some time to explain. I'll start anecdotally: I held a seminar for prospective clients. A short, informal discussion with a handful of individuals who had either reached out to Fit2You, or who were referred by existing Fit2You clients. I spoke in generalities, about the importance of diet and fitness, about the importance of health habits like taking the stairs, and the importance of consistent, intense, and varied exercise.
Midway through the seminar, a pleasant young woman raised her hand. She was skittish, and overweight. I called on her, and she asked a simple question: "I've been considering a Conjugated Linoleic Acid (CLA) supplement, I hear it helps burn belly fat...what are your thoughts?" Now, these questions tend to frustrate me; but I can't expose that frustration to clients. So I steadied myself, tamping down my frustration, and addressed the question calmly. I simply responded by asking "how many calories are you consuming each day?". She didn't know the answer.
I knew she didn't know. I knew she didn't know before she asked. I knew she didn't know because she was looking for the easy way out. She was searching for a pill, or a powder, or a potion of some sort, that would magically melt away belly fat. They don't exist. This article isn't about the benefits of CLA, but generally speaking...nothing, aside from clean eating and exercise, exists to melt away fat.
So there we all sat. As I explained to her that she shouldn't be asking about fat burning supplements, she should be asking about fat-burning diets and workouts. I explained that a pill that may, possibly, reduce belly-fat by a percentage or two, is nothing compared to calorie reduction, and consumption of functional foods.
My point is this: gimmicks are gimmicks, they have never worked and they will never work. Those who grace the covers of magazines, swim-suits ads, and shirtless ads for beer, work hard for what they have. Sure they may take supplements that, again may possible, help melt fat away. But they also eat well, work hard, and pay attention to what goes in their bodies.
In the future, don't ask about creatine if you don't know how much protein you're eating. Don't ask about electrolytes if you're not drinking enough water. Don't ask about a miracle pill if you're not eating fruit and vegetables every day. In other words - don't ask me about that, if you're not doing this...and you all know what "this" is.
I know, that seems overly simplified, so I'll take some time to explain. I'll start anecdotally: I held a seminar for prospective clients. A short, informal discussion with a handful of individuals who had either reached out to Fit2You, or who were referred by existing Fit2You clients. I spoke in generalities, about the importance of diet and fitness, about the importance of health habits like taking the stairs, and the importance of consistent, intense, and varied exercise.
Midway through the seminar, a pleasant young woman raised her hand. She was skittish, and overweight. I called on her, and she asked a simple question: "I've been considering a Conjugated Linoleic Acid (CLA) supplement, I hear it helps burn belly fat...what are your thoughts?" Now, these questions tend to frustrate me; but I can't expose that frustration to clients. So I steadied myself, tamping down my frustration, and addressed the question calmly. I simply responded by asking "how many calories are you consuming each day?". She didn't know the answer.
I knew she didn't know. I knew she didn't know before she asked. I knew she didn't know because she was looking for the easy way out. She was searching for a pill, or a powder, or a potion of some sort, that would magically melt away belly fat. They don't exist. This article isn't about the benefits of CLA, but generally speaking...nothing, aside from clean eating and exercise, exists to melt away fat.
So there we all sat. As I explained to her that she shouldn't be asking about fat burning supplements, she should be asking about fat-burning diets and workouts. I explained that a pill that may, possibly, reduce belly-fat by a percentage or two, is nothing compared to calorie reduction, and consumption of functional foods.
My point is this: gimmicks are gimmicks, they have never worked and they will never work. Those who grace the covers of magazines, swim-suits ads, and shirtless ads for beer, work hard for what they have. Sure they may take supplements that, again may possible, help melt fat away. But they also eat well, work hard, and pay attention to what goes in their bodies.
In the future, don't ask about creatine if you don't know how much protein you're eating. Don't ask about electrolytes if you're not drinking enough water. Don't ask about a miracle pill if you're not eating fruit and vegetables every day. In other words - don't ask me about that, if you're not doing this...and you all know what "this" is.
Saturday, August 29, 2009
I'm going to rant for a moment...
Ok...I'm feeling frustrated and I'd like to share some thoughts. It is no secret that the key to weight management is diet. This is true whether you want to lose fat weight, or gain muscle weight. You need to eat right. Exercise is crucial, but secondary to diet when it comes to weight loss.
Exercise has so very many benefits; heart health, cancer avoidance, increased bone density, enhanced energy levels, enhanced self-esteem, enhanced body image, and myriad more. But exercise is only one small component to weight-control.
I'll illustrate my point: An hour of vigorous cardiovascular exercise may burn between 750 and 1000 calories. The equivalent of a starbucks mocha-whatever, and a blueberry muffin - which I'm sure you can scarf down in about 10 minutes. So you just worked SUPER hard for an hour, only to end up with a zero calorie deficit, because you just ate it all back.
Putting it another way: If you work out for 1 hour every day, you're still NOT working out for 23 hours every day. That's roughly 4% of your day exercising, and 96% of your day not exercising. Simple percentages easily demonstrates that your lifestyle and diet are the predominant factors here.
Again, I stress exercise is CRUCIAL. Weight training builds muscle, which in turn generates a faster metabolism. This leads to more calories burned through a process called "muscle maintenance". Your body actually burns calories just maintaining all that muscle. But without a proper diet, you just won't find success.
While proper diet will help you lose the fat-weight, it's the weight-training and cardio-training that sculpts your body, shapes your muscles, and gives the desired "toned" look.
I had this discussion with a friend, and colleague, the other night. Every trainer recognizes that to put on muscle (IE: "Get Big") you need to eat right. You need to eat more calories, more protein, all from the proper food sources. But, and I decided to test this theory, I doubted whether every trainer recognized that diet was the key to weight loss as well. So, I conducted my own informal poll.
I talked to a number of trainers and "fitness professionals". I asked them their opinion of which was more important diet or exercise, when it came to losing fat-weight. A resounding majority said exercise. My astonishment turned to disappointment, my disappointment turned to frustration.
I found an article in Time magazine you my like to read: http://www.time.com/time/health/article/0,8599,1914857,00.html --
Yet another illustration of the need to choose your fitness professional carefully. Ask questions that you know the answer to...below you'll find a list, with answers.
1. Which is more important for weight loss, diet or exercise? Diet
2. Will weight-training or cardio-training assist my weight loss the most? Weight training, because of the "muscle maintenance" we talked about above, and the "muscle repair" process (which continues to burn calories for up to 24 hours after a workout).
3. For the average person, is it better to train one muscle-group per day, or perform full-body workouts,? Full-Body workouts, or an upper/lower split, is best. Body part per day workouts are antiquated, and really only benefit a body-builder.
4. Should I perform cardio before or after my weight-training? Ideally, perform them on separate days. If necessary, perform cardio after weight training. But of course, something is better than nothing - so if you must, cardio before weight training is OK, but you'll only tire yourself out - risking injury.
So, I was a little angry, a little frustrated, and I had to get the word out.
There you have it folks...4 simple questions. I have plenty more, if you'd like more email me at BA@Fit2YouFitness.com
Remember, if you've got it flaunt it, if you don't...get it with us. Fit2You Fitness, Philadelphia In-Home, Corporate, and Residential Personal Training.
Exercise has so very many benefits; heart health, cancer avoidance, increased bone density, enhanced energy levels, enhanced self-esteem, enhanced body image, and myriad more. But exercise is only one small component to weight-control.
I'll illustrate my point: An hour of vigorous cardiovascular exercise may burn between 750 and 1000 calories. The equivalent of a starbucks mocha-whatever, and a blueberry muffin - which I'm sure you can scarf down in about 10 minutes. So you just worked SUPER hard for an hour, only to end up with a zero calorie deficit, because you just ate it all back.
Putting it another way: If you work out for 1 hour every day, you're still NOT working out for 23 hours every day. That's roughly 4% of your day exercising, and 96% of your day not exercising. Simple percentages easily demonstrates that your lifestyle and diet are the predominant factors here.
Again, I stress exercise is CRUCIAL. Weight training builds muscle, which in turn generates a faster metabolism. This leads to more calories burned through a process called "muscle maintenance". Your body actually burns calories just maintaining all that muscle. But without a proper diet, you just won't find success.
While proper diet will help you lose the fat-weight, it's the weight-training and cardio-training that sculpts your body, shapes your muscles, and gives the desired "toned" look.
I had this discussion with a friend, and colleague, the other night. Every trainer recognizes that to put on muscle (IE: "Get Big") you need to eat right. You need to eat more calories, more protein, all from the proper food sources. But, and I decided to test this theory, I doubted whether every trainer recognized that diet was the key to weight loss as well. So, I conducted my own informal poll.
I talked to a number of trainers and "fitness professionals". I asked them their opinion of which was more important diet or exercise, when it came to losing fat-weight. A resounding majority said exercise. My astonishment turned to disappointment, my disappointment turned to frustration.
I found an article in Time magazine you my like to read: http://www.time.com/time/health/article/0,8599,1914857,00.html --
Yet another illustration of the need to choose your fitness professional carefully. Ask questions that you know the answer to...below you'll find a list, with answers.
1. Which is more important for weight loss, diet or exercise? Diet
2. Will weight-training or cardio-training assist my weight loss the most? Weight training, because of the "muscle maintenance" we talked about above, and the "muscle repair" process (which continues to burn calories for up to 24 hours after a workout).
3. For the average person, is it better to train one muscle-group per day, or perform full-body workouts,? Full-Body workouts, or an upper/lower split, is best. Body part per day workouts are antiquated, and really only benefit a body-builder.
4. Should I perform cardio before or after my weight-training? Ideally, perform them on separate days. If necessary, perform cardio after weight training. But of course, something is better than nothing - so if you must, cardio before weight training is OK, but you'll only tire yourself out - risking injury.
So, I was a little angry, a little frustrated, and I had to get the word out.
There you have it folks...4 simple questions. I have plenty more, if you'd like more email me at BA@Fit2YouFitness.com
Remember, if you've got it flaunt it, if you don't...get it with us. Fit2You Fitness, Philadelphia In-Home, Corporate, and Residential Personal Training.
So I just got married...
Today, I've been married for three weeks. Stefanie and I had a week-long destination wedding in South Florida. Have you any idea just how hard it is to stay on a clean-eating, and regular work-out schedule when you're at resort with all of your closest friends and family, and many other guests whom you either don't know or wish you didn't know? The answer is it's HARD!
From the moment you arrive friends are buying drinks, families are having dinners, room service is ordered, alcohol flows, and bar-snacks monopolize your pool-side field of view; well - bar snacks and BFB's (Big Fake Boobs). And allow me to point out that you'll never find me complaining about the latter. I should note that I'm grinning widely now, as I reminisce.
Even with access to a gym, the barrage of nachos, wraps, pizzas, beers, mojitos (a personal favorite), shots, burgers, fries, and wings, it's nearly impossible to stay clean. So...what do you do?
The answer is short - go for it. What? I've gone mad, quite mad. No, I've gone realistic. There are always going to be times that you just can't stick to your clean-diet. What you can do is minimize your exposure.
I'm not saying skip french fries, or chicken wings, I'm saying have a few. I'm not saying eat only Salads, I'm saying try to have one for lunch. I'm not saying skip the drinks, I'm just not that cruel. Just limit the times of day, rather than ALL day, to drink. Let's break it down. You can eat three relatively good meals each day, and then intersperse those healthy meals with the not so health stuff.
The easiest meal to "make healthy" is breakfast. Every hotel has a restaurant serving breakfast, and if you're in a downtown area you'll find at least half a dozen breakfast joints within a few blocks. Every breakfast menu will feature fruit, egg-whites, and oatmeal. If you're looking for high-protein options try Canadian Bacon that, while high is sodium, is high in protein, and low in fat. Also look for Yogurt (even full fat yogurt is no where near as bad for you as scrapple, bacon, sausage, or pancakes).
Lunch really isn't impossible, although it may be more challenging. By this point in the day, if you're anything like me, you've found yourself a nice spot by the pool or on the beach to ogle the various exhibits presenting themselves: from the pretty ladies in skimpy bikinis, to the overweight hairy men..in, well, skimpy bikinis...there's always good people watching. You're in your swim suit, wet, covered in sand, or both; an outfit that doesn't lend itself well to sitting down in a restaurant. This usually leaves you with limited options: the hotdog car, or the pool bar.
The pool bar is the mecca of all things mouthwateringly good. You'll find cheese-fries, nachos, fried chicken fingers, pizza, burgers...all the good stuff. But EVERY pool bar has a salad option...you will choose this. Try it was grilled chicken on top, maybe Tuna or Mahi-Mahi...whatever you might like. The pool bar may even have a sandwich option - shoot for whole wheat, or rye bread, avoid mayo and go crazy on the rest. See -- this really isn't so hard.
Dinner, this is where it gets tough. When you're at a wedding there are events, like rehearsal dinners, and friend dinners, and the wedding reception. You have no control over what you are given to eat. You do have control over how much you eat...but this is a wedding, and one night of gluttonous indulgence isn't going to kill you. Ok, I'll need to provide a little clarification, you might die...who knows from what cause, unlikely from the food, but I'm sure stranger things have happened.
My advice is go for it. Food is celebration to us. For centuries families and friends have celebrated with food. That is what a wedding reception is. Celebrate with those whom you love the most. Drink the wine, eat the cake, dance, and celebrate. I assure you no weight will be gained, no muscle lost, no fat added. You'll leave feeling good, may even rejuvenated.
I stayed in South Florida for about a week. I worked hard to make good choices, but I had a cheeseburger here and some french fries there. I'm no worse for it. I enjoyed a time in my life that I knew was fleeting...I encourage you to do the same.
From the moment you arrive friends are buying drinks, families are having dinners, room service is ordered, alcohol flows, and bar-snacks monopolize your pool-side field of view; well - bar snacks and BFB's (Big Fake Boobs). And allow me to point out that you'll never find me complaining about the latter. I should note that I'm grinning widely now, as I reminisce.
Even with access to a gym, the barrage of nachos, wraps, pizzas, beers, mojitos (a personal favorite), shots, burgers, fries, and wings, it's nearly impossible to stay clean. So...what do you do?
The answer is short - go for it. What? I've gone mad, quite mad. No, I've gone realistic. There are always going to be times that you just can't stick to your clean-diet. What you can do is minimize your exposure.
I'm not saying skip french fries, or chicken wings, I'm saying have a few. I'm not saying eat only Salads, I'm saying try to have one for lunch. I'm not saying skip the drinks, I'm just not that cruel. Just limit the times of day, rather than ALL day, to drink. Let's break it down. You can eat three relatively good meals each day, and then intersperse those healthy meals with the not so health stuff.
The easiest meal to "make healthy" is breakfast. Every hotel has a restaurant serving breakfast, and if you're in a downtown area you'll find at least half a dozen breakfast joints within a few blocks. Every breakfast menu will feature fruit, egg-whites, and oatmeal. If you're looking for high-protein options try Canadian Bacon that, while high is sodium, is high in protein, and low in fat. Also look for Yogurt (even full fat yogurt is no where near as bad for you as scrapple, bacon, sausage, or pancakes).
Lunch really isn't impossible, although it may be more challenging. By this point in the day, if you're anything like me, you've found yourself a nice spot by the pool or on the beach to ogle the various exhibits presenting themselves: from the pretty ladies in skimpy bikinis, to the overweight hairy men..in, well, skimpy bikinis...there's always good people watching. You're in your swim suit, wet, covered in sand, or both; an outfit that doesn't lend itself well to sitting down in a restaurant. This usually leaves you with limited options: the hotdog car, or the pool bar.
The pool bar is the mecca of all things mouthwateringly good. You'll find cheese-fries, nachos, fried chicken fingers, pizza, burgers...all the good stuff. But EVERY pool bar has a salad option...you will choose this. Try it was grilled chicken on top, maybe Tuna or Mahi-Mahi...whatever you might like. The pool bar may even have a sandwich option - shoot for whole wheat, or rye bread, avoid mayo and go crazy on the rest. See -- this really isn't so hard.
Dinner, this is where it gets tough. When you're at a wedding there are events, like rehearsal dinners, and friend dinners, and the wedding reception. You have no control over what you are given to eat. You do have control over how much you eat...but this is a wedding, and one night of gluttonous indulgence isn't going to kill you. Ok, I'll need to provide a little clarification, you might die...who knows from what cause, unlikely from the food, but I'm sure stranger things have happened.
My advice is go for it. Food is celebration to us. For centuries families and friends have celebrated with food. That is what a wedding reception is. Celebrate with those whom you love the most. Drink the wine, eat the cake, dance, and celebrate. I assure you no weight will be gained, no muscle lost, no fat added. You'll leave feeling good, may even rejuvenated.
I stayed in South Florida for about a week. I worked hard to make good choices, but I had a cheeseburger here and some french fries there. I'm no worse for it. I enjoyed a time in my life that I knew was fleeting...I encourage you to do the same.
Thursday, August 27, 2009
DailyFit
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Each activity today is a “giant set” – similar to a circuit, giant sets are 4 exercises performed back to back without rest. Perform each giant set at least twice, resting 2 minutes in between, before moving on.
1. Travelling Lunge – 15 reps/leg
2. Incline Dumbbell Press – 15 reps
3. Cable Row – 15 reps
4. Crunches – 15 reps
5. Stiff-Leg Deadlift – 15 reps
6. Cable Lat Pull-down -15 reps
7. Stability Ball Pec-Fly – 15 reps
8. Flutter Kicks – 15 reps
9. Mountain Climbers – 15 reps
10. Dumbbell Shoulder Press – 15 reps
11. Biceps Dumbbell Curl – 15 reps
12. Triceps Cable Press-down – 15 reps
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Each activity today is a “giant set” – similar to a circuit, giant sets are 4 exercises performed back to back without rest. Perform each giant set at least twice, resting 2 minutes in between, before moving on.
1. Travelling Lunge – 15 reps/leg
2. Incline Dumbbell Press – 15 reps
3. Cable Row – 15 reps
4. Crunches – 15 reps
5. Stiff-Leg Deadlift – 15 reps
6. Cable Lat Pull-down -15 reps
7. Stability Ball Pec-Fly – 15 reps
8. Flutter Kicks – 15 reps
9. Mountain Climbers – 15 reps
10. Dumbbell Shoulder Press – 15 reps
11. Biceps Dumbbell Curl – 15 reps
12. Triceps Cable Press-down – 15 reps
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
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