We just wrapped up Week 3 of the Fall Shape Up Challenge. How is everyone feeling about the workouts? Are you starting to feel stronger?
I had some requests to post the workout from this week on the blog, so here it is:
We did 1 minute intervals of each of the following exercises. In class, we used a medicine ball, but you can use any weighted object that you would like (safely, of course!):
1) Squat --> Shoulder Press
2) Squat --> Side to Side Shoulder Press (rotate torso, pivot on opposite foot)
3) Plank (hands on medicine ball)
4) Side to Side pushups
5) Split Squat with shoulder stability
6) Jumping Jacks/Biceps Curl
7) Oblique Twists
8) WoodChop Squat
9) Front push
10) Crunch touch-ups with legs extended
Not sure what I'm talking about? Well, you should have come to class ;-)
We also did max bench press repetitions/pushups (depending on what group you're in) and chin-ups, so remember to keep practicing those this week on your own.
Let me know any comments or suggestions for next week!
Wednesday, October 24, 2012
Wednesday, October 17, 2012
Make your health a priority
You know what I'm going to ask you next weekend: "So, how have your workouts been this week?"
The usual response: "Uhh umm not too good. I was busy/tired/didn't have time".
I'm going to be blunt, and hopefully not rude. You do have time and you can't be that tired (unless you have some sort of medical condition). It's a matter of priority. Everyone prioritizes tasks and activities throughout the day. Some of us put family first, others put work first, or maybe going out and having a good time takes priority.
What would happen if you made your own health your priority? What if EVERYONE made their own health a priority? I argue that if this were the case, we would have significantly less hospital stays, cheaper insurance, and a much lower overweight/obesity rate.
I understand that exercise has quite the negative connotation. Have you ever asked yourself why? Is it really that bad? Most importantly, is it bad enough to cost you thousands of dollars and potentially decades off your life?
Exercise gives you energy. It gives you confidence. It pushes you toward a goal. It's a time when you can be free from the stresses of life and just focus on you. "But what about a relaxing day at the spa?" First of all, imagine what going to the spa everyday would cost you. Now think about the cost of a gym membership. Not even a gym membership - think about the cost of doing jumping jacks, squats, pushups, and crunches in your own home or apartment. Or the cost of walking or running outside.
Sometimes I feel like my clients are like dogs with an electric fence. They know the fence is there because they get zapped if they go past it. The freedom of the world is so alluring, though, that they either forget and try to run past it. Same with people and food/not exercising. They do so well inside the fence and then when that chocolate cake is brought into work, they try to make a run for the fence. They might take a bite of cake and "get zapped" into reality, or they may say "screw this" and keep eating.
Exercise is movement and we were made to move. Food is fuel and is supposed to fuel movement. Not enough exercise and too much food is the commonality nowadays. Make a change today, not tomorrow. Get moving!
The usual response: "Uhh umm not too good. I was busy/tired/didn't have time".
I'm going to be blunt, and hopefully not rude. You do have time and you can't be that tired (unless you have some sort of medical condition). It's a matter of priority. Everyone prioritizes tasks and activities throughout the day. Some of us put family first, others put work first, or maybe going out and having a good time takes priority.
What would happen if you made your own health your priority? What if EVERYONE made their own health a priority? I argue that if this were the case, we would have significantly less hospital stays, cheaper insurance, and a much lower overweight/obesity rate.
I understand that exercise has quite the negative connotation. Have you ever asked yourself why? Is it really that bad? Most importantly, is it bad enough to cost you thousands of dollars and potentially decades off your life?
Exercise gives you energy. It gives you confidence. It pushes you toward a goal. It's a time when you can be free from the stresses of life and just focus on you. "But what about a relaxing day at the spa?" First of all, imagine what going to the spa everyday would cost you. Now think about the cost of a gym membership. Not even a gym membership - think about the cost of doing jumping jacks, squats, pushups, and crunches in your own home or apartment. Or the cost of walking or running outside.
Sometimes I feel like my clients are like dogs with an electric fence. They know the fence is there because they get zapped if they go past it. The freedom of the world is so alluring, though, that they either forget and try to run past it. Same with people and food/not exercising. They do so well inside the fence and then when that chocolate cake is brought into work, they try to make a run for the fence. They might take a bite of cake and "get zapped" into reality, or they may say "screw this" and keep eating.
Exercise is movement and we were made to move. Food is fuel and is supposed to fuel movement. Not enough exercise and too much food is the commonality nowadays. Make a change today, not tomorrow. Get moving!
Wednesday, October 10, 2012
Portion Distortion
Imagine that you're at your favorite restaurant. You order your favorite item. Close your eyes and picture how the plate looks - what size is it, how much food is on the plate, what is the proportion of meat to veggies to grains..
Chances are, the portions on this plate are completely out of whack, especially when you consider that these are the serving sizes for the food groups:
Grains: 1/2 cup cooked or 15 grams of carbohydrate
Proteins: 1 oz or roughly 7 grams of protein (about 1/3 the size of a deck of cards)
Fruits and Vegetables: 1/2 cup or 1 medium piece of fruit (about the size of a tennis ball)
Dairy: 8 oz milk or 6 oz yogurt or 1 oz cheese or 300 mg calcium
These numbers show you ONE SERVING of each of the food groups. To find out how many servings you need, it is helpful to meet with a Registered Dietitian who can take into account your gender, age, physical activity level, and general fitness/wellness goals. You can also visit myplate.gov to get a general guideline.
Here is a general guideline for both genders:
Grains: 6-8 servings
Proteins: 5-6 servings
Fruits: 2-4 servings
Vegetables: 3-5 servings
Dairy: 3 servings
Now think back to your plate: how many servings of each food do you think is on there? What percentage of your total servings does this include? Most of the time, a single meal from a restaurant can cover over half of your grain and protein intake.
Here are two strategies for holding yourself accountable for the proper portion size:
1) DINING OUT: Ask for half of the entree to go, or order a half size if they have the option. If it's a small restaurant or you feel comfortable, I've also asked for less rice/pasta/etc. and more vegetables.
2) EATING IN: Use the Plate Method: using a smaller plate than you might be used to (about 4-5 inch diameter): Fill half of your plate with fruits or vegetables, 1/4 with whole grains, and 1/4 with lean proteins
This should be roughly 2 servings of fruits and vegetables, 2 servings of grains. and 2 servings of protein.
You're essentially making your own "TV Dinner" - customizable with your favorite (healthy) foods!
Chances are, the portions on this plate are completely out of whack, especially when you consider that these are the serving sizes for the food groups:
Grains: 1/2 cup cooked or 15 grams of carbohydrate
Proteins: 1 oz or roughly 7 grams of protein (about 1/3 the size of a deck of cards)
Fruits and Vegetables: 1/2 cup or 1 medium piece of fruit (about the size of a tennis ball)
Dairy: 8 oz milk or 6 oz yogurt or 1 oz cheese or 300 mg calcium
These numbers show you ONE SERVING of each of the food groups. To find out how many servings you need, it is helpful to meet with a Registered Dietitian who can take into account your gender, age, physical activity level, and general fitness/wellness goals. You can also visit myplate.gov to get a general guideline.
Here is a general guideline for both genders:
Grains: 6-8 servings
Proteins: 5-6 servings
Fruits: 2-4 servings
Vegetables: 3-5 servings
Dairy: 3 servings
Now think back to your plate: how many servings of each food do you think is on there? What percentage of your total servings does this include? Most of the time, a single meal from a restaurant can cover over half of your grain and protein intake.
Here are two strategies for holding yourself accountable for the proper portion size:
1) DINING OUT: Ask for half of the entree to go, or order a half size if they have the option. If it's a small restaurant or you feel comfortable, I've also asked for less rice/pasta/etc. and more vegetables.
2) EATING IN: Use the Plate Method: using a smaller plate than you might be used to (about 4-5 inch diameter): Fill half of your plate with fruits or vegetables, 1/4 with whole grains, and 1/4 with lean proteins
This should be roughly 2 servings of fruits and vegetables, 2 servings of grains. and 2 servings of protein.
You're essentially making your own "TV Dinner" - customizable with your favorite (healthy) foods!
Monday, October 8, 2012
Staying on Track
Shape-Up-pers!
You guys did an amazing job your first week of the challenge! Those of you who train with me on a regular basis or attend my classes were probably anticipating the workout, while others of you may have been a bit surprised by the intensity?? Remember, do what you can - I'll never fault you if you give it your best shot!
Each week, I'll give you a new set of daily challenges as well as an overall nutrition challenge. I'll post more about the nutrition challenge tomorrow.
DAILY FITNESS CHALLENGES
These challenges can be completed all at once, or divided up throughout the day. For example, if the challenge is 100 pushups, you can do 100 at once, or 50 in the morning and 50 in the evening, or 10 every hour for 10 hours...etc etc etc :)
These challenges are not meant to replace your exercise, rather, I want you to complete them in addition to your normal routine.
MONDAY: Time yourself either on the treadmill or outside for your time either walking, jogging, or a combination of both for 1 mile.
TUESDAY: 5 minutes of plank (can be divided up, remember!)
WEDNESDAY: Time yourself for the same mile, but try to beat your time by 1 minute.
THURSDAY: 5 minute wall sit (back against wall, knees at 90 degree angle and HOLD!)
FRIDAY: Time yourself again and at least match your time from Wednesday
SATURDAY: Walk or jog an extra 20 minutes outside (weather permitting)
SUNDAY: Try these stretches: http://www.mayoclinic.com/health/stretching/SM00043&slide=4
Please comment with how you're doing with the challenges - what are your strengths, weaknesses, what motivates you to complete them?? Your responses will for sure inspire others!!
Have a happy and healthy week!
Rachel
You guys did an amazing job your first week of the challenge! Those of you who train with me on a regular basis or attend my classes were probably anticipating the workout, while others of you may have been a bit surprised by the intensity?? Remember, do what you can - I'll never fault you if you give it your best shot!
Each week, I'll give you a new set of daily challenges as well as an overall nutrition challenge. I'll post more about the nutrition challenge tomorrow.
DAILY FITNESS CHALLENGES
These challenges can be completed all at once, or divided up throughout the day. For example, if the challenge is 100 pushups, you can do 100 at once, or 50 in the morning and 50 in the evening, or 10 every hour for 10 hours...etc etc etc :)
These challenges are not meant to replace your exercise, rather, I want you to complete them in addition to your normal routine.
MONDAY: Time yourself either on the treadmill or outside for your time either walking, jogging, or a combination of both for 1 mile.
TUESDAY: 5 minutes of plank (can be divided up, remember!)
WEDNESDAY: Time yourself for the same mile, but try to beat your time by 1 minute.
THURSDAY: 5 minute wall sit (back against wall, knees at 90 degree angle and HOLD!)
FRIDAY: Time yourself again and at least match your time from Wednesday
SATURDAY: Walk or jog an extra 20 minutes outside (weather permitting)
SUNDAY: Try these stretches: http://www.mayoclinic.com/health/stretching/SM00043&slide=4
Please comment with how you're doing with the challenges - what are your strengths, weaknesses, what motivates you to complete them?? Your responses will for sure inspire others!!
Have a happy and healthy week!
Rachel
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