Everybody knows that getting a certain amount of exercise daily is a good thing. The problem is that too many people have a hard time "finding time" to exercise.
What they fail to realize, however, is that just because you're not on a treadmill or pumping iron, you can still be exercising. Chase your kids around in the backyard or go splash around at the beach. That's exercise. Take the dog for a walk or spend some time working on the lawn. Exercise. Don't drive around the parking lot looking for the closest parking spot. Park out in BFE and walk into the store. Then when you come out with the cart, take the time to walk the cart back to the corral. Exercise.
There are literally dozens of ways to get the exercise you need on a daily basis, and many of them don't require a significant time investment.
Now get off the computer, and do something to get your exercise in for the day.
Saturday, August 13, 2011
Friday, August 12, 2011
Worst Breakfast
What is the absolute worst thing you can have for breakfast? Doughnuts and some fancy coffee drink from Dunkin? A McGriddle meal from McDonalds? A grand slam from Denny's? Or my personal favorite, the three egg special from Fat Jacks?
Perhaps, surprisingly, none of these calorie and fat bombs would qualify as the worst breakfast you can eat. That distinction goes to something much smaller: nothing.
Breakfast has long been called the most important meal of the day, and for good reason. When you wake up in the morning, your body is literally in starvation mode. If you don't get some fuel into your body soon after waking up, your metabolic fire will go out and the amount of calories you burn throughout the day will be significantly reduced.
Now this doesn't give you the green light to go through the drive-thru every morning, but please make sure you get something before you leave for work in the morning. Whether it's eggs and toast or just a banana with your coffee, something is better than nothing. And you really need to have something.
Perhaps, surprisingly, none of these calorie and fat bombs would qualify as the worst breakfast you can eat. That distinction goes to something much smaller: nothing.
Breakfast has long been called the most important meal of the day, and for good reason. When you wake up in the morning, your body is literally in starvation mode. If you don't get some fuel into your body soon after waking up, your metabolic fire will go out and the amount of calories you burn throughout the day will be significantly reduced.
Now this doesn't give you the green light to go through the drive-thru every morning, but please make sure you get something before you leave for work in the morning. Whether it's eggs and toast or just a banana with your coffee, something is better than nothing. And you really need to have something.
Thursday, August 11, 2011
Best Ab Exercise
Today's quick tip deals with working on getting those nice looking abs for whatever is left of summer swimsuit season, which depending on where you live could be almost over or still have no end in sight.
While popular perception has long been that doing lots of ab exercises (crunches, sit ups, etc) is the only way to work the muscles needed to craft the sought after six-pack, as with most cases of conventional wisdom, that may not be the whole story. Most ab exercises are contraction based, meaning that as you perform the exercise the muscles are contracting. However, because the main function of your abdominal group is not a contraction movement, working those muscles using primarily contraction exercises is not the most efficient way to see improvements.
Your abs are stability muscles that connect your upper and lower body and allow the entire body to function as a unit. As stabilizers, the best way to work them is in a stabilizing or rotational manner. Therefore, front and side planks are two great ways to really tone your abs. Doing exercises on a stability ball, or just trying to sit on one for portions of the day, also works your core muscles. Twists and chops are good options as well.
Of course, the biggest factor in determining how good your abs look really has nothing to do with what kind of ab exercises you do. But that's another topic for another day....
While popular perception has long been that doing lots of ab exercises (crunches, sit ups, etc) is the only way to work the muscles needed to craft the sought after six-pack, as with most cases of conventional wisdom, that may not be the whole story. Most ab exercises are contraction based, meaning that as you perform the exercise the muscles are contracting. However, because the main function of your abdominal group is not a contraction movement, working those muscles using primarily contraction exercises is not the most efficient way to see improvements.
Your abs are stability muscles that connect your upper and lower body and allow the entire body to function as a unit. As stabilizers, the best way to work them is in a stabilizing or rotational manner. Therefore, front and side planks are two great ways to really tone your abs. Doing exercises on a stability ball, or just trying to sit on one for portions of the day, also works your core muscles. Twists and chops are good options as well.
Of course, the biggest factor in determining how good your abs look really has nothing to do with what kind of ab exercises you do. But that's another topic for another day....
Wednesday, August 10, 2011
On-Line Personal Training:How It Works
Anyone who has spent much time in many of the big time national gyms has probably been approached by a personal trainer who is interested in helping you reach your fitness goals. For the sake of argument, I'm going to assume that any and all personal trainers hired by these gyms have the knowledge and professionalism to help you reach your goals, though that may not always be the case. In any event, after talking with the personal trainer you may decide that he or she may in fact be able to help you reach your goals. Inevitably, the conversation is going to shift to what it would cost to hire this person to help you achieve your fitness goals. Depending on where you live and exactly which gym you frequent, the cost associated with hiring the personal trainer may shock you enough that you are no longer interested in what they have to provide. It would not be uncommon at all for a personal trainer to charge $20-$50 (or more) per 45 minute session. If you're a little scared of that price, you're not alone. But don't think that just because you can't spend $100 dollars or more a week on a personal trainer you can't afford to have one, you just need to take a second and think outside of the box.
A good on-line personal trainer provides you with most of the same things an in-person personal trainer provides at a fraction of the cost. In my program,months small monthly rate, you'll get customized training plans suited to you and your goals based on what activities you like to do. Don't like running? No problem. I'll never have you on a treadmill or pounding pavement again. Your program will be updated every 4-6 weeks typically, but if you need a change after a week or two, we can switch it up then. Literally everything a personal trainer provides we can provide, except we aren't there to talk to you between sets. If you can motivate yourself to get to the gym (or to just workout in your living room) I will provide you with the tools you need to live a healthier life.
At the end of the day, there is no denying that Americans are as unhealthy now as they have ever been. Many people want to take steps to get healthier, but don't know how. There are professionals out there that can give you the tools you need to improve your health, but too many have priced themselves too high for many people to afford. But the tide is changing. With the growth of the internet, more services can be delivered to you at a price you can afford, and rock solid personal training advice is no exception.
Please visit www.dkfitsolutions.com for more details about how we can work together to improve your health. Get in touch with me through the website or leave a comment on here, and the new you will be on the way.
And remember, no matter what your health goals are, we have the solution that will help you achieve them.
A good on-line personal trainer provides you with most of the same things an in-person personal trainer provides at a fraction of the cost. In my program,months small monthly rate, you'll get customized training plans suited to you and your goals based on what activities you like to do. Don't like running? No problem. I'll never have you on a treadmill or pounding pavement again. Your program will be updated every 4-6 weeks typically, but if you need a change after a week or two, we can switch it up then. Literally everything a personal trainer provides we can provide, except we aren't there to talk to you between sets. If you can motivate yourself to get to the gym (or to just workout in your living room) I will provide you with the tools you need to live a healthier life.
At the end of the day, there is no denying that Americans are as unhealthy now as they have ever been. Many people want to take steps to get healthier, but don't know how. There are professionals out there that can give you the tools you need to improve your health, but too many have priced themselves too high for many people to afford. But the tide is changing. With the growth of the internet, more services can be delivered to you at a price you can afford, and rock solid personal training advice is no exception.
Please visit www.dkfitsolutions.com for more details about how we can work together to improve your health. Get in touch with me through the website or leave a comment on here, and the new you will be on the way.
And remember, no matter what your health goals are, we have the solution that will help you achieve them.
Tuesday, August 9, 2011
Running in the Rain
As I'm sitting in the office looking out the window, sunny Florida is looking awfully rainy today. While there are a multitude of reasons to wish I wasn't working today, the fact that I'm missing a chance to get a good run in while the temperature and humidity are down is chief among them.
If you have the opportunity to get in a good rain-run this summer, I urge you to take it. You need to make sure to bring some water with you, though. Remember you are still sweating and need to rehydrate, even though temps are a bit lower and the rain is coming down.
Enjoy your time exercising outdoors this summer, and take advantage of a rainy day when the opportunity arrives. I promise, you won't regret it.
www.dkfitsolutions.com
If you have the opportunity to get in a good rain-run this summer, I urge you to take it. You need to make sure to bring some water with you, though. Remember you are still sweating and need to rehydrate, even though temps are a bit lower and the rain is coming down.
Enjoy your time exercising outdoors this summer, and take advantage of a rainy day when the opportunity arrives. I promise, you won't regret it.
www.dkfitsolutions.com
Sunday, August 7, 2011
Summer Exercise
No matter where you live, the summer heat is on us. This year, most of the country is experiencing stifling heat, and if you are exercising outdoors, some extra precautions must be taken to avoid heat issues.
First and foremost, you must stay hydrated. The summer heat takes a lot out of your body, and if you aren't putting water into your system before, during, and after exercise, you are asking for trouble. A rule of thumb is to weigh yourself before you exercise and again when you are finished. For every pound you've dropped, you need to drink 16 oz. of water to replace what you've sweated out. Whether you weigh yourself or not, make sure you are drinking plenty of cool water when you finish your exercise session.
While staying hydrated gets the vast majority of attention, eating a healthy diet is also important if you are going to be exercising in the extreme heat. A balanced diet will help your body do what it needs to do to keep you moving. While the water is important for cooling you in the heat, good food gives your body systems the energy needed to function in and extreme heat environment. Fruit and veggies also give your body the nutrients needed to repair the tissues after exercise.
Know that the heat can effect your performance. My runs this summer have hardly been good, and it's hard to see much improvement in my long runs right now. When I go out, I can usually get in about 3 good miles before the heat gets the best of me. While it's frustrating to not see much progress, as the weather cools and summer turns to fall, the improvements will come. So keep at it this summer, and reap the rewards in the future.
For what is left of this summer, please work out safe. Heat illness is preventable, and being safe is up to you. Make sure you're eating properly, drinking plenty of fluids, and keeping your goals realistic and you'll be ahead of the pack as the weather starts to cool.
First and foremost, you must stay hydrated. The summer heat takes a lot out of your body, and if you aren't putting water into your system before, during, and after exercise, you are asking for trouble. A rule of thumb is to weigh yourself before you exercise and again when you are finished. For every pound you've dropped, you need to drink 16 oz. of water to replace what you've sweated out. Whether you weigh yourself or not, make sure you are drinking plenty of cool water when you finish your exercise session.
While staying hydrated gets the vast majority of attention, eating a healthy diet is also important if you are going to be exercising in the extreme heat. A balanced diet will help your body do what it needs to do to keep you moving. While the water is important for cooling you in the heat, good food gives your body systems the energy needed to function in and extreme heat environment. Fruit and veggies also give your body the nutrients needed to repair the tissues after exercise.
Know that the heat can effect your performance. My runs this summer have hardly been good, and it's hard to see much improvement in my long runs right now. When I go out, I can usually get in about 3 good miles before the heat gets the best of me. While it's frustrating to not see much progress, as the weather cools and summer turns to fall, the improvements will come. So keep at it this summer, and reap the rewards in the future.
For what is left of this summer, please work out safe. Heat illness is preventable, and being safe is up to you. Make sure you're eating properly, drinking plenty of fluids, and keeping your goals realistic and you'll be ahead of the pack as the weather starts to cool.
Thursday, August 4, 2011
Dietary Hiccups
As a health and fitness professional, I take living a healthy lifestyle pretty seriously. I try to eat as much local and organic food as possible, and try to make physical activity a regular component of my daily routine.
In an attempt at being completely honest though, I have to say that I am human. Ergo, I am not perfect. The other day I had a major food slip-up.
Allow me to explain.
On Tuesday, for whatever reason, I wasn't feeling it when I got home from work. My wife was out of town, and after walking the dog I had no desire to make something legit for dinner. So, I pulled a frozen pizza out of the freezer and put it in the oven. 15 minutes later, dinner was served. After cutting it up, I ate what I thought would be my dinner. Then, I went back for more. Then, I just finished the whole dang thing. I sat on the couch, feeling full and completely unsatisfied. Then I went to the freezer for a bowl of ice cream.
Needless to say, when I went to bed that night I wasn't feeling the greatest. But yesterday, I was back to eating a better array of foods and have noticed no real differences in how I've felt except for the time right after gorging on Tuesday night.
So what is the point of this story? Simple. Eating a "perfect" diet all of the time is impossible. Sometimes life gets in the way of ideal, and that's O.K. The trick is to only screw up for one meal or one day once in awhile. If you eat well for most of the time, a bad choice or two won't derail your progress. Keep going forward and you'll see progress. I promise.
In an attempt at being completely honest though, I have to say that I am human. Ergo, I am not perfect. The other day I had a major food slip-up.
Allow me to explain.
On Tuesday, for whatever reason, I wasn't feeling it when I got home from work. My wife was out of town, and after walking the dog I had no desire to make something legit for dinner. So, I pulled a frozen pizza out of the freezer and put it in the oven. 15 minutes later, dinner was served. After cutting it up, I ate what I thought would be my dinner. Then, I went back for more. Then, I just finished the whole dang thing. I sat on the couch, feeling full and completely unsatisfied. Then I went to the freezer for a bowl of ice cream.
Needless to say, when I went to bed that night I wasn't feeling the greatest. But yesterday, I was back to eating a better array of foods and have noticed no real differences in how I've felt except for the time right after gorging on Tuesday night.
So what is the point of this story? Simple. Eating a "perfect" diet all of the time is impossible. Sometimes life gets in the way of ideal, and that's O.K. The trick is to only screw up for one meal or one day once in awhile. If you eat well for most of the time, a bad choice or two won't derail your progress. Keep going forward and you'll see progress. I promise.
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