A Better Me

5 Things Parents Can Do to Foster Healthy Body Image in Children

Amy — Wed, 16 May 2012 19:56:39 GMT

5 Things Parents Can Do to Foster Healthy Body Image in Children

1. Focus on positive body image. Girls are developing eating disorders as young as 5 and 6 years of age. They learn from your example. Enlist a “no-diet talk” rule in your household. This includes things like talking about how fat you feel and changing your clothes to many times when getting ready for a night out. Keep all negative self-talk to yourself and teach your child to love and care for the body they have been given.

2. Keep an open line of communication with your child. They will undoubtedly have times of poor body image and low self-esteem. Remind them they can always talk to you and that what they see on TV and even at school may not be a realistic portrayal of body image. Focus your praise on her thoughts and accomplishments and not body image.

3. Encourage your child to be active. If they have an interest in a sport help them get involved. Research shows kids in sports have improved self-confidence and self-esteem. If sports are not their thing introduce them to other athletic activities such as kick-boxing, strength training, etc.

4. Lead by example. If you want your child to be active you need to be active yourself. Start early by implementing family activities such as a weekend bike ride or nature hike. Play games like tag or just dance and move together. The key is to teach them that exercise can be fun. If they complain about being active remind them that exercise gives you more energy, stamina and makes you strong. It is not something you do because you have to but because it feels good to move everyday!

5. Teach your child the importance of good nutrition by preparing healthy meals and including them in food preparation. Be sure not to label foods as “bad” or “good”. Whatever you do please do not tell them that certain foods will make them “fat”. Use words such as healthy and unhealthy and explain why when appropriate. Example: carrots have lots of vitamins and minerals that help us see better or cookies have a lot of sugar and too much sugar makes our organs work harder then they need too. Remember everything is okay in moderation.

Remember, if you act as a positive role model for your child it is likely that they will develop into happy healthy adults. So, take time for your personal health and well-being!!! Eat well and exercise.

Sick of Turkey Sandwiches for lunch? Here are some healthy alternatives, no recipe needed.

Amy — Wed, 09 May 2012 20:36:02 GMT

Lunch can be a bit tricky and often times we choose quick, high-fat, unhealthy fast food because we are in a rush. Or, just as bad, we skip lunch all together and then totally pig out at dinnertime. It doesn't have to be this way. With a few staples and a little planning you should have no troubles coming up with a quick and easy lunch plan. Here are some of my favorites.

1. Salmon, Goat Cheese, Spinach, and Avacodo on an 100% Whole Grain English Muffin. Add some carrots, cucumbers, or sliced red pepper on the side.

2. Natural Nut or Sun Butter and Whole Wheat Bread or Rice Cake. Add some bannana slices if you wish. Throw in some raw veggies on the side and your done.

3. Eggs. Yes you can eat eggs for lunch. Saute some spinach, onion, and garlic and throw in some eggs. Lunch is served.

4. Use your left over rice or quinoa and toss in a can of black beans, a can of diced tomotoes, some cilantro, and some frozen corn. Delicious and will keep for a few days.

5. Mediteran more your style. Take your leftover quinoa here and add some sauteed spinach, grape tomatos, a little olive oil, some feta cheese and some fresh basil. YUMMY.

6. Cottage Cheese, raw veggie slices w/hummus, and an apple.

Experiment. Think what can I do with my leftovers like, rice, quinoa, veggies? If I have veggies in my fridge that are getting a little old I often cook up some pasta, quinoa, or rice use a little olive oil and a little bit of cheese and toss in as many veggies as I can and TA-DA lunch or dinner is served. The trick is making sure you always have some fresh veggies on hand and a few staples like, olive oil, brown rice, quinoa, black beans and diced tomatoes.

Smokin' HOT Arms

Amy — Mon, 30 Apr 2012 21:08:01 GMT

So summer is almost here and I don't know about you but I HATE covering my arms when it is hot out. I can't stand that sweaty pit feeling and the sweat circles that show up on your shirt. I would much rather wear a tank top and layer with a sweatshirt or light sweater if I am cold. Maybe this is just one of those weird pet-peeves of mine but regardless, I am sure you too, want nice looking arms.

So, here are my favorite arm defining moves and you can do these outside without equipment.

1. Tricep Pushup-Instead of having your arms wide lower as in the traditional pushup keep your elbows in close as you lower towards the ground. At the bottom of the move your chest should fit nicely between your hands and your elbows will be in nice and tight to your sides.

2. Pull-up or Body Weight Row-Ok for this one you need a bar or something you can pull yourself up on if a pull-up is to hard. Try the body weight row. You just need something stationary that you can get underneath and with an underhand grip pull your chest to the bar. The lower to the ground the harder the exercise will be.

3. Plank-Ok this exercise will make just about any list but there are so many ways to modify it and it works your shoulders and your core. Try a side plank, lifting one arm out in front, up/down from elbow to forearms, walking etc.. Key is to keep your hips from rocking by engaging your core and oh yeah, no rounded spines or turtle necks.

BONUS, these exercises work not only the arms and shoulders but the core, back, and chest as well. Do 2-3 sets of each exercise for 10-15 reps 2 to 3 times each week and you will have some smoking hot arms!

What You Need To Do to Be "Swimsuit" Ready.

Amy — Wed, 25 Apr 2012 18:34:22 GMT

Swimsuit season is almost upon us. Here are some things you can do to shape, tone, and trim your waistline in time for bikini season.

1. Ditch the sugar.   It causes your blood sugar to spike and not only leaves you feeling tired and "blah" it makes you want more. It is a vicous cycle. The excess glucose floating around the body leads to a build up of acetyl-COA, which is used in the body to form new fat. Especially around the middle. THIS IS NO GOOD FOR BIKINIS.. If you need ideas on how and where to cut sugar let me know.

2. Increase your fiber intake. You should aim to eat between 25-35 grams of fiber each day. This will help with bloating and constipation.  A great place to get fiber is from fruits and vegetables. Examples: a medium apple has 4 grams, a cup of raspberries has 8 grams and, a cup of cooked peas has 8 grams. A typical slice of whole wheat bread only has 2 grams of fiber per slice.

3. Make sure you drinking an adequate amount of water. Water is necessary to allow nutrients into your blood stream but also to excrete waste.   This is especially important if you are doing step #2 and eating a high fiber diet. Things to remember: fruits and vegetables have a lot of water in them and things like coffee and pop are dehydrating. If you work in extreme heat or exercise excessively you need to ingest even more water then the standard 1/2 your body weight in ounces guideline.

4. Include multi-joint strength training exercises 2 to 3 times per week. These type of exercises will not only shape and tone your muscles it will also burn calories. Calories during the workout and depending on intensity your metabolism will be raised slightly for up to 48 hours after you finish exercising.    Examples of this include squats with a dumbbell curl and press, lunges with a row and pushups. Try a circuit of these three exercises 2 to three times for 15 repetitions.

5. SLEEP. If you are tired your body will crave sugar, you will be to tired to exercise and you will make bad choices. GET YOUR REST. You should try for 7 to 9 hours of quality sleep each and every night.

6. Get your stress level in check. Too much stress rather good or bad leads to a build up of cortisol in the body which in turn makes it want to hang onto fat (just in case it needs it).   So, if your stress levels are too high doing all of the above things might not be giving you the results you long for.   If you need some tips on how to better manage stress I might be able to help or refer you to someone that can.

Ok, so with all that said. Eat well, drink lots of water, exercise, and go enjoy the weather just be sure to get to bed early!

Is Obstacle Course Racing for You?

Amy — Mon, 16 Apr 2012 17:32:17 GMT

A new trend in the fitness arena is obstacle course races. I new challenge for those loving outdoor endeavors such as triathlons and marathons, and even 5K and 10K events. But, you might be wondering what does this entail and is it for me. I experienced my first of these events last year and loved it but here is what you need to know.

1. You most likely will be running/walking on uneven and very hilly terrian.   Most of these events in the midwest
    are held at ski slopes! So, you must train hills and/or be prepared to do some walking.

2. You will get dirty. Most events have you running through and/or crawling through mud at some point
     throughout the course. So, whatever you wear for this event will probably be ruined.

3. You will be climbing, pulling, and jumping on and over things. So, you should be able to push/push pull your own
     bodyweight. I strongly recommend doing pushups and bodyweight rowing during your training.

4. You will probably get to jump over fire and this is pretty cool.

So, if you like variety and challenge and are not afraid to get dirty, try new things, and test your limits then this is for you. You do not need to be an elite athlete or insanely strong but you need to be willing to have fun and do things that you otherwise, would never do. Here are some links to events being held in the Twin Cities this summer. If you need training advice please let me know. Otherwise, have fun getting dirty!

http://www.herorush.com/events/minnesota/
http://www.theoriginalmudrun.com/
http://www.ruggedmaniac.com/events-details/items/rugged-maniac-5k-minneapolis-2011.html
http://www.warriordash.com/register2012_minnesota.php

Stretches and strength moves to prevent running injuries and improve performance.

Amy — Mon, 09 Apr 2012 19:30:24 GMT

Spring is upon us and many of you will take it outside for some spring running. So, often people wind up with injuries because they do nothing but run. You must remember to stretch after you are done and here are some basic strength exercises that if done 2-3 times a week will improve your endurance and help prevent injuries.

Running Guidelines

Run upright or with a very slight lean forward.

Focus on landing with mid-foot.

Run with relaxed arms and shoulders. Arms should not cross body and should be bent at 90 degree angle from elbow with hands moving near hips.

Do not let ankle pronate (roll in)or knees knock.

Key Stretches

Hip Flexor

Quadriceps

Hamstrings

IT Band

Glutes

Calves

Great Strength Exercise to Help with Running Endurance

Plank, Walking Plank, Side Planks

Walking Lunge

Squat

Pushups

Standing Abs-Elbow to Knee

Twist with Band

Turkey, Quinoa, and Goat Cheese Meatballs

Amy — Mon, 19 Mar 2012 19:18:13 GMT

It makes about 24 meatballs so I freeze half. These can be left in the refrigerator for two days before cooking. They also reheat nicely. I serve them with whole wheat spaghetti and a marinara sauce.

1 lb groud turkey
1 cup cooked quinoa
1/3 cup fresh parsley
4 tbsp of goat cheese
2 tbsp of ground flaxseeds
1 tsp sea salt
1 tsp fresh ground black pepper.

Mix everything together. Coat your hands with olive oil and form into balls (about 2 tbsp each). Cook meatballs at 400 degrees until lightly browned about 10 minutes.

You can also add sage or italian seasoning as desired to add flavor. I often use italian seasoned ground turkey or you can substitute the turkey for lean ground beef or do 1/2 beef and 1/2 turkey.

Another Healthier Cookie Recipe

Amy — Thu, 17 Feb 2011 19:56:00 GMT

I don't know about you but sometimes an apple and string cheese just doesn't cut it in the snack department. I like myself a little bit of dessert every now and then (okay daily) and so do my kids. So, I am constantly trying to find recipes for classic favorites like chocolate chip cookies that are just a little less "bad for us" but taste just as good. Here is what I found. I am reposting this recipe from www.EatingWell.com/recipes/bevs_chocolate_chip_cookies.html.

I compared this recipe to the traditional recipe found on the back of the chocolate chip bag and although this recipe makes only 1/2 the cookies as the traditional recipe there are some serious improvements. Here is what I discovered in my comparison. Assuming you doubled this recipe you would use 2/3 less butter, almost 25% less sugar, 1/4 cup less flour. You are also using whole wheat flour instead of white flour and adding a small amount of fiber with the addition of the oatmeal. I also use unsweetened apple sauce in place of the oil.

Enjoy these in moderation!!

Bev's Chocolate Chip Cookies

3/4 cup rolled oats
1 cup whole-wheat flour
1/2 tsp baking soda
1/2 tsp salt
1/4 cup butter, softened
1/4 cup canola oil - I substitute unsweetened applesauce for the oil
1/3 cup granulated sugar
1/3 cup brown sugar
1 large egg
1 tsp vanilla extract
1 cup chocolate chips

Preparation:

1. Preheat oven to 350 degrees. Coat 2 baking sheets w/cooking spray (or use stoneware and no cooking spray).
2. Grind oats in food processor or blender. Transfer to medium bowl and stir in flour, baking soda, and salt.
Beat butter in large bowl until fluffy. Add oil, sugars, egg, and vanilla; beat until smooth and creamy. With the mixer running, add dry ingredients, mixing on low until just combined. Stir in the chips.
3. Drop the dough in heaping teaspoonfuls at least 1 inch apart, onto the prepared baking sheets. Bake 1 sheet at a time for approximately 15 minutes, until firm around the edges and golden on top. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely. Makes 2 1/2 dozen cookies.

Nutrition:

Per cookie: 99 calories; 5 g fat; 2 g saturated fat; 2 g monounsaturated fat; 11 mg cholesterol; 12 g carbohydrates; 1 g protein; 1 g fiber; 64 mg of sodium; 55 mg of potassium.

Exchanges: 1/3 starch; 1/3 other carb; 1 fat

Health Challenge Started Yesterday!!

Amy — Tue, 05 Oct 2010 13:07:00 GMT

The October Health Challenge started yesterday. Now is your chance to look and feel better while earning discounts on personal training! Take a peek.

Contact me with your questions or to tell me how great you are doing with this.

Amy
612-968-0564
amy@abettermefitness.com

A Better Me Fitness Health Challenge

This is your opportunity to improve your health by adding or eliminating things and/or habits that are either negatively impacting your health or might positively impact it. By doing so you will feel better and you can earn credits towards your next personal training package. This is intended to be fun, motivating, and rewarding.

Here is how the challenge works.

You must complete each challenge for 7 consecutive days. The dates are as follows:

Monday 10/4 – Sunday 10/10

Monday 10/11 – Sunday 10/17

Monday 10/18 – Sunday 10/24

Monday 10/25 – Sunday 10/31

You will earn $5 credit for each challenge you complete but must complete a minimum of 4 challenges during the 4 week time frame. You can complete the same challenge for four consecutive weeks or various challenges for a minimum of one week to reach your four challenge total.

Minimum credit will be $20 and maximum credit value will be capped at $100 regardless of how many challenges you complete. All credit will be applied to your next personal training package and has no cash value.

The Challenges are as follows: (Each challenge is based on the 7 day increments above).

Eliminate added sugar from your diet. Naturally occurring sugar found in fruit does not count but any other sugar added does. You will need to read labels!!
Complete a minimum of 3 cardio workouts.
Complete 2 strength workouts.
Limit TV and computer time to no more than 5 hours for the entire week.
No pop or caffeine.
No processed food, including fast food, boxed and pre-packaged food.
Eat a minimum of three servings of vegetables each day.
Get 8 hours of sleep each night.
Try one new recipe or vegetable.
No alcohol.
30 minutes of relaxation or “you” time each day. This can include meditation, yoga, recreational reading. Basically anything you do for yourself to reduce or relieve stress.
Eliminate white stuff…no white flour, bread, or pasta.
Eat breakfast each day.
Include a lean protein, healthy carb, and healthy fat at each meal.
Keep a food, exercise, and water journal.

Choosing the Right Trainer

Amy — Wed, 29 Sep 2010 21:10:00 GMT

I am always surprised when a potential client comes to me and doesn't ask anything about my background, trainer style, or experience. Unfortunately, there are many trainers today that are not educated or truly qualified to be considered "experts" in the industry. Many took a weekend certification and/or do not even have a current certification. So, I have taken the time to put together a list of some things to look for and ask a potential trainer. Rather that person is me or someone else you want a trainer with experience and a personality that will motivate and encourage you.

IDEA Fitness has created a new website that is trying to regulate the industry and make it easier for you to get most of these questions answered even before you meet with a potential trainer. The site is called Fitness Connect and trainers can include bios, education, and certifications and these certifications can be verified by the site so you know that what they say is true. This site will help maintain authenicity in the industry. Check for yourself at www.fitnessconnect.com.

1. Do they have a current certification and if so with whom? There are alot of companies out there offering certifications but a quality certification will be accredited by a third party association called NCCA (National Commission of Certifying Agencies.) A few of the most well known, and most well respected certifiying bodies are ACE (American Council on Exercise), NASM (National Academy of Sports Medicine), ACSM (American College of Sports Medicine). All of which are NCCA accredited. If you are confused ask about their certification. How long did it take to obtain, what is the renewal process, how long have they had it etc?

2. Do they have a degree in exercise science, physical education, kinesiology or other movement related program? Although, this is not a MUST for all trainers it does show that they are committed to fitness and have a higher level of education then some?

3. What is the trainers experience? Have they worked in fitness facilities, taught group exercise, ran weight loss programs, were they an athlete?

4. What are the trainer's specialties? Do they work with mostly athletes, women, pre/post natal, children, elderly, etc? A good trainer will be able to tell you who their typical client is and rather or not they are a good fit for you.

5. Can they offer references, testimonials, success stories?

6. Are they reasonably and competitively priced? Although, beware if the trainer's prices are much lower then others in the area.

7. How will the trainer motivate and hold you accountable? Do you want a drill sergeant type of trainer or someone more gentle? Remember you will be spending alot of time with this person and sharing some of your biggest fears and goals so you need to feel comfortable with this person.

8. Lastly, are they conveniently located and will there schedule work with yours?

I am sure that I have forgotten something here but the main thing is to take the time to research your choice and feel comfortable with the trainer that you choose. This is a big decision and committment.

Good luck.

Amy

Health Challenge

Amy — Tue, 21 Sep 2010 19:22:00 GMT

Here is your chance to improve your health and earn credit towards the purchase of personal training. Check it out.

A Better Me Fitness Health Challenge

Here is how the challenge works.

You must complete each challenge for 7 consecutive days. The dates are as follows:

Monday 10/4 – Sunday 10/10

Monday 10/11 – Sunday 10/17

Monday 10/18 – Sunday 10/24

Monday 10/25 – Sunday 10/31

You will earn $5 credit for each challenge you complete but must complete a minimum of 4 challenges during the 4 week time frame. You can complete the same challenge for four consecutive weeks or various challenges for a minimum of one week to reach your four challenge total.

Minimum credit will be $20 and maximum credit value will be capped at $100 regardless of how many challenges you complete. All credit will be applied to your next personal training package and has no cash value.

The Challenges are as follows: (Each challenge is based on the 7 day increments above).

Eliminate added sugar from your diet. Naturally occurring sugar found in fruit does not count but any other sugar added does. You will need to read labels!!
Complete a minimum of 3 cardio workouts.
Complete 2 strength workouts.
Limit TV and computer time to no more than 5 hours for the entire week.
No pop or caffeine.
No processed food, including fast food, boxed and pre-packaged food.
Eat a minimum of three servings of vegetables each day.
Get 8 hours of sleep each night.
Try one new recipe or vegetable.
No alcohol.
30 minutes of relaxation or “you” time each day. This can include meditation, yoga, recreational reading. Basically anything you do for yourself to reduce or relieve stress.
Eliminate white stuff…no white flour, bread, or pasta.
Eat breakfast each day.
Include a lean protein, healthy carb, and healthy fat at each meal.
Keep a food, exercise, and water journal.

Record your results and get them to me by 11/15 to redeem your credits.

Good luck.

Amy
612-968-0564
amy@abettermefitness.com

Selecting the Right Running Shoes

Amy — Tue, 14 Sep 2010 17:03:00 GMT

This is my favorite time of year for outdoor running and a great time to ramp up your cardio routine and your fall/winter wordrobe and fitness gear. The proper footwear is key in preventing injury and providing comfort and support while exercising.

Here are a few pointers on how to select the best shoe for your foot. If you are an avid runner I also suggest visiting a specialty store and have your gait assessed and a professional help you select the right shoe. I prefer Gear West in Long Lake but there are many stores throughout the Twin Cities that could help you.

First, off you need to find out if you have high, low, or normal arches. You can find this out by standing in a shallow puddle of water and then stepping onto a paper bag and see what your foot print looks like. If you see a curve inward that stops about mid-foot you have normal arches, if your curve only goes in about as far as your second two you have low (flat) arches and if the curve runs all the way to the other side of your foot you have high arches.

In general most people will have normal or low arches. If you have low (flat) arches this can be a potential problem and lead to overpronation, or to much rolling inward of the ankle. Common injuries associated with this include plantar fascitis and Achilles tendon pain. The most important thing to look for in a running shoe if you overpronate is one with good stability. If you have normal arches you want a shoe with good cushioning.

The last type of foot is the high arch and this person tends to supinate, ankle tends to roll outward and landing is on the outside of the foot. This is the least common type of foot and you will often see greater wear on the outside of your shoes. This person tends to take to much shock through the lower leg and needs a good cushioning shoe even more so then the normal arch person.

Remember, a good shoe does not need to be "broken in" and should fit right from the start. Make sure it is wide enough or narrow enough for your foot shape and is the proper shoe design for your activity.

Good luck and happy running this fall.

Healthier Cookies

Amy — Tue, 07 Sep 2010 19:26:00 GMT

So, as many of you know I have a huge sweet tooth so here is a recipe I stole from Bethanney Frankel for Banana Oatmeal Chocolate Chip Cookies.

Ingredients

1 1/2 cups oat flour

3/4 cup rolled oats

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 cup raw sugar

1/3 cup chocolate chips

1 teaspoon canola oil

1/3 cup soy milk

1/2 cup banana puree (1 medium-size banana)

1 teaspoon vanilla extract

Cooking Directions

Preheat oven to 375°F.

Combine all the dry ingredients in a bowl.

Combine all the wet ingredients in a separate bowl. Mix the dry and wet ingredients together, until well combined.

Use a medium-size ice cream scoop or a large spoon to scoop batter onto a cookie sheet covered with wax paper.

Bake for 12 minutes, rotating the pan halfway through cooking, or bake until the edges of the cookies are light brown.

Short Burst Interval Training: The Golden Ticket to Weight Loss?

Amy — Fri, 27 Aug 2010 20:30:00 GMT

Short Burst Interval training is all the buzz right now and it is not just for athletes anymore. It is said to produce the same results as longer, lower intensity cardiovascular exercise. One study showed the same results in fat loss over a 2 week period for a group exercising for 2.5 hours using the SBT (short burst training) and an endurance group training for 10.5 hours. So, if you are looking for quick results in a short period of time this might be the way to go. Here are a few more things that studies have shown that might encourage you to give this a try for more details on the studies cited read the following article posted by IDEA Fitnesshttp://www.ideafit.com/fitness-library/short-burst-training?utm_source=IFJ%20August&utm_medium=email&utm_campaign=T1.

How do I do this type of training you ask? Warm-up for 5 minutes at a moderate pace and then complete 60 seconds at a high intensity, all out effort. Follow this with 4 minutes of lower intensity strengthening, stretching, or corrective exercises. Then complete two 30 second bouts of high intensity training with 30 seconds of rest between each bout.

Repeat this circuit 2-3x and cool down for 5 minutes. This whole workout will take between 20-30 minutes to complete. Try doing this 2-3 x per week.

For more guidance on exercise selection please contact me.

Good luck and enjoy all that extra time you will have by adding this to your fitness regimen.

Amy

Things to Eliminate or Add To Your Diet to Reduce Sugar Intake

Amy — Tue, 17 Aug 2010 13:04:00 GMT

The average American eats roughly 34 teaspoons of sugar each day. The American Heart Association recommends that we eat no more then 10 teaspoons per day. Preferably, 6 teaspoons for women. One teaspoon is equal to 4 grams. So, in other words we should be eating no more then 40 grams of sugar per day. Start reading your labels and you will quickly realize that we eat way too much sugar. For example a 6 oz container of low-fat Yoplait flavored yogurt contains 27grams of sugar this is as much sugar as a Snickers Bar!!

Here are some tips on what to eat or not to eat to help reduce the amount of sugar in your diet.

1. Eliminate soda and juice from your diet. A 12 oz can of Coke has 40.5 grams of sugar.   This is your whole days worth of sugar!!!
     An 8oz serving of the average 100% juice apple juice from concentrate has 27 grams of sugar. A medium apple contains about
    11 grams of sugar.

2. Avoid light and low-fat items. This might mean less calories but it might not and in the yogurt example above you are often getting tons of sugar in place of the fat.

3. Eliminate artificial sweeteners. Lots of studies are now being done showing that these sweeteners intensify sugar cravings and are harmful and unrecognizable to the human body.

4. Avoid processed foods. Start reading labels and you will be amazed at some of the sugar contents in boxed crackers, cookies, frozen entrees, cereals, and breads. READ YOUR LABELS.

5. Eliminate caffeine. This can lead to spikes and crashes and blood sugar levels and cause sugar cravings.

6. Eat protein. It will help you better digest the sugar and it will make you feel fuller thus avoiding the sugar crash.

It is amazing how stable your energy levels will be by cutting your sugar content. Give it a try. It is not easy to eat less then 40 grams of sugar per day but can be done by eating lots of whole fruit and vegetables and lean proteins.

Let me know how it goes.

Amy

Great Core Workout

Amy — Tue, 10 Aug 2010 02:24:00 GMT

So, I have been summarizing what the core consists of and explaining some basic core exercises in the last few blog postings. ACE Fitness has an amazing core workout with photos and great descriptions of the exercises so if you are ready for a really intense core workout. Check out this link. http://www.acefitness.org/workouts/5/#program.

I have personally used all of these exercises at one time or another with my clients. Let me know what you think!!

Amy

Abdominal Anatomy: Train every muscle!!

Amy — Thu, 29 Jul 2010 15:11:00 GMT

We have four main abdominal muscles and each can be trained by diffrent exercises. Doing crunches all day long will not hit them all. So, I will give you a brief description of each muscle, what it does, and one exercise that will work that particular muscle.

Rectus Abdominus- This muscle runs vertically and flexes the spine in crunching motions such as getting out of bed. The typical crunch is good for this muscle. Try them on a stability ball to eliminate "cheating".

Internal and External Obliques- These muscles run diagonally along the side of your torso and help in flexion of the spine, extension of the spine, and spinal rotation. The best exercises for these muscles are rotational movements. These can be hard to isolate and care must be given to not tweak the back on twisting motions. My favorite exercise is actually an isometric standing exercise using exercise tubing. Place the band, using a door attachment , at shoulder height.  Standing next to the tube pull the band straight out in front of your chest with arms extended and band to floor. Hold for 20 to 30 seconds. You should feel the tension on the side of your torso opposite the band.

Tranverse Abdominus- This is your "girdle" .   This muscle runs horizontally and wraps around your body. It acts to stabilize the spine and protect your low back. This is a deep muscle and is best activated by "drawing-in" and breathing deeply. To find this muscles lye on your back and force out a fake cough. You will feel these muscles contract. Then put your hands on your hips while in this position and breath deeply watching your belly rise and fall and pulling in this muscle as if zipping up a pair of tight pants.

Hope this quick anatomy lesson sheds some light on this complicated and hard to train region of your body. For even more great exercises give me a call or reply to this post with your own thoughts and ideas.

Amy

Training the Core

Amy — Mon, 19 Jul 2010 20:10:00 GMT

Everyone wants flat abs and hears the phrase "strengthen the core" but what does this mean and how do you do it?

First, the core is all of the muscles that connect at the pelvis, this includes, your butt (glutes), diaphragm (breathing muscle), hip flexors, and the abdominal and spinal muscles. The key to training the "core" effectively is teach all of these muscles to work together and to the right degree. Often times things such as the hips or low back are too strong and things such as the transverse abdominous are weak.

You need core strength for proper body function and you want these muscles to activate before movement begins. Example: if you are picking up a heavy box you want to make sure your core is activated and strong otherwise, it is likely you will only use your low back to get back up and the result if often injury.

My first step with all of my clients is to make sure that they know what neutral spine is and are able to activate the transverse abdominous which are deep muscles that act as a corset to spine and help protect the low back and aid in posture and trunk stability.

Here are two exercises to activate the transverse abdominous:

1. Drawing In- Start lying on your back with your knees bent and feet flat on the floor. Do not flatten your spine to the floor and do not arch the spine. There should be a small space between your low back and the floor. Then place your hands across your hips, below your belly button and inhale slowly. Feel your belly expand. Then exhale and feel your belly flatten as you pull it toward your spine. Perform this 10-15 times. Your pelvis should not move during this movement.

2. Superman- Begin on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Then raise one arm straight out and parallel to the floor and the opposite leg parrallel to the floor. Hold for 5 big breathes and then switch. Try not to shift your weight as you alternate limbs. Envision a pole running down your spine and you do not want it to fall off as you move.

If done correctly these exercise are not easy. They are intended to create awareness and should not be painful.

Next time, I will get more specific as to the abdominal muscles and how to target each area of the stomach.

For now, practice this as it is the foundation, and if you do not know what neutral spine is please, please, contact me. Otherwise, you will never have strong, flat abs.

Amy

Portion Size Guidelines

Amy — Wed, 14 Jul 2010 14:29:00 GMT

So, often times I get this..."I think I eat pretty healthy but I just eat to much." Or if you are exercising and eating well but not losing weight maybe you are just eating to much. Often times the portion sizes we are accustomed to eating and often served at resturants are 2-3 x more then what a single portion truly is. So, here are some guidelines for eyeballing portion size that I found on WebMD. To print a copy of the guidelines here is a link.. www.healthyeating.webmd.com. />
First get in the habit of filling your plate 1/2 vegetables, 1/4 lean protein, 1/4 whole-grain carbs or starch. Also, using a smaller plate is always a good idea.

Basic Guidelines:

1 cup=baseball
1/2 cup=lightbulb
1/4 cup or 2 tbsp=golf bal
1 tbsp=poker chip
1 slice of bread=cassette tape
3 oz of chicken or meat=deck of cards
3 oz of fish=checkbook
1 oz of lunchmeat=compact disc
3 oz muffin or biscuit=hockey puck
1 1/2 oz of cheese=3 dice

The website offers more detailed items for example 1 brownie is the size a dental floss package (YIKES). 1 bagel is the size of a 6 oz tuna can (YIKES again).

So, take a look at this and then think about what you are eating and see if your portions are in line or not. You might be eating a lot more then you think.

Let me know if you have questions or unable to print the portion guide and I can get you a copy.

Amy

Essential Fatty Acids

Amy — Fri, 09 Jul 2010 20:25:00 GMT

Essential Fatty Acids, also know as, EFA's. These are fats that your body cannot manufacture and you most get them from the food you consume. The two main types are Omega 3 EFA's and Omega 6 EFA's.

Omega 3 EFA's are known to have anti-inflammatory properties and are considered a "good fat" that positively impacts diseases such as hypertension, heart disease, arthritis, Alzheimers, diabetes and more. They are thought to help preserve bone health and help with mental function and clarity so they are important to menopausal women and children. I personally notice and improvement in my skin complex and reduction in dry itchy skin when I take a quality Omega 3 supplement. The best sources for obtaining Omega 3 EFA's are from fatty fish such as salmon, sardines, and albacore tuna. It is recommended to eat these type of fish twice per week. Pregnant women need to be careful though due to high mercury levels in some of these fish. Other good sources are flaxseed, pumpkin seeds, canola oil, walnuts, and hempseed oil.

Omega 6 EFA's are often labeled "bad fat" and favor inflammation. However, it is an essentail fat that our body needs and the problem is not the fat it's self but the fact that we simply have to much of it in our diet. We often get 10 times more Omega 6 then we do Omega 3. The better balance would be a ratio of no more the 4:1 Omega 6 EFA to Omega 3 EFA's. The reason for this imbalance is because or reliance on highly processed foods containing vegetable oils, corn fed animal products and the overabundance of soybean oil, hydrogenated, partially hydrogenated, and transfat. PLEASE do not buy packaged foods with these last three things listed in the ingredients.

I hope this helps you better understand the reason we need Omega 3's EFA's in our diet and could go into much more detail about specific benefits or supplementation but will save that for another time.

Consider having some fish for dinner tonight!!

Amy