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The Truth about Overtraining

Thu, 23 May 2013 04:00:05 +0000

When you think about overtraining, you may think it's something that comes on all of a sudden with distinct and obvious symptoms. While that can be true, overtraining can also be more subtle and many of its symptoms can mimic other mental and physical illnesses - Depression, for example, or dehydration. And, it doesn't always happen just because you're exercising too much. In my experience, overtraining or, put a different way, feeling too exhausted, tired and sore to exercise, can happen from a number of things such as:

Lack of sleep. Even if you're following your usual daily routine, losing sleep on a regular basis can leave you with some of the symptoms of overtraining, the most obvious one being exhaustion.
Weekend Warrior Syndrome. Have you ever done your regular workouts all week and then spent an entire weekend hauling mulch or raking leaves? Or perhaps taking an extended bike ride on a hot day? All of that extra activity can really zap your energy, so try to ease into warm weather activities to avoid overtraining.
Minor illnesses. Sinus infections and allergies are other common problems this time of year and may be draining you of energy without you even being aware of it.
Stress. If you're chronically stressed, you may not realize how much energy you're expending or how exhausting that battle can be. Exercise is often suggested for dealing with stress but, if you're out of energy, rest may be a better option.

When you overdo it, you may feel like you have no energy at all. Too many of us try to drag ourselves out of bed anyway, just to keep getting in our normal workouts, but that's only going to make things worse. The best option? Take a break. Even a week won't undo any of your strength and endurance gains and it may be just what you need to come back to your workouts energized and refreshed.

What about you? Have you ever experienced overtraining? Do you exhaust yourself even when you know you need to rest? Do you find it hard to take a break from exercise? Leave a comment and tell us about your experience with overtraining.

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Spicing up Your Workouts

Wed, 22 May 2013 04:00:25 +0000

The question of the day today is this: What kind of exerciser are you? Are you the type who does the same thing all the time, following the same program from week to week? Or are you the type who faints from boredom at just the thought of doing anything repetitive? Your answer probably has a lot to do with your personality...

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Exercise of the Week: Seated Alternating Band Row

Tue, 21 May 2013 05:00:36 +0000

Anyone who lifts weights for any length of time will eventually ask themselves a critical question: Is there something more out there for my lats than the usual dumbbell rows and lat pulldowns? The answer to this existential exercise question lies in today's exercise, the seated alternating row using a resistance band.

Now this exercise is another type of row, but it's a great compound exercise for a variety of reasons. First, because there's a rotational aspect, you'll get a surprising boost from the core, while you're working the lats. And, believe it or not, your quads and hip flexors get a bit of a workout as they work to stabilize your body in that seated straight leg position, which isn't the easiest position to maintain.

The key to this exercise is tension. You can add tension by using a heavier band, of course, but the other way to do that is in how you position the band around your feet. With this exercise, you don't loop the band under the feet, but over the tops of your feet. Each side of the band loops around each foot and you pull the handles through so that they're coming from the inside of your feet. That's about the best way I can figure to describe this so, if you can decipher those instructions, you're much smarter than I am.

Do it right: Sit with the legs straight out and wrap the band around the tops of your feet, looping it around each foot and pulling the handles through the inside of the feet. Sit tall and rotate to the right, pulling the right elbow towards the torso in a rowing motion (try to keep the lower body from moving). Release and rotate to the other side, concentrating on moving from the torso each time and squeezing the lats. Repeat for 1-3 sets of 8-16 reps. You may need to loop the band around your hands or grab the band closer to the feet for more tension if needed.

Vote: Does losing weight motivate you to keep losing weight?

Mon, 20 May 2013 05:00:57 +0000

It may be a strange question to consider, since there are so many people out there who want to lose weight, but here goes: Does losing weight really motivate us to stay on track with diet and exercise? In other words, does weight loss motivate you to keep losing weight?

That's obviously the idea behind most diets and many of the exercise programs out there. Follow just about any of them and you'll reduce your calories. If the program is strict enough and cuts your calories low enough, you may see significant weight loss right away - although some of that loss will be water and, possibly, muscle...which is one thing we don't want to lose. It stands to reason that the faster you lose weight, the more motivated you'll be to keep going, but is that really true?

The fact is, many of us spend a lot of our time trying to lose weight, only to gain it right back, which brings me to today's question: Does losing weight really motivate us to keep going for the long term? I've seen plenty of clients lose weight, some more than 50 pounds, only to slowly gain it back at some point. Has that happened to you and, if so, why doesn't that weight loss keep you going? Vote in this week's poll and leave a comment, telling us about your experiences.

Are You Ready to Face Your Yard?

Thu, 16 May 2013 05:00:06 +0000

If you rent or own any kind of property, there's a very good chance you have a yard to take care of. I've learned, both from a childhood of incessant yard work to an adulthood of...well, what feels like the same thing, that taking care of a yard is a lot of work. The weeds, the grass, the mulch, the trimming and cutting and raking and whatnot. It can, quite literally, be back breaking.

It's tough to really prepare your body for gardening without actually gardening, but what you can do is take some precautions to save your body, your back and your very soul:

Ease into it by doing a little at a time and giving yourself plenty of breaks. This is something almost none of my gardening clients do and something they often regret, although a day spent digging holes is a great excuse for a massage. Or, do what my neighbors do and make your kids do all the work.
Protect your back - The single most important thing you can do for yourself is to treat your back like it's the only thing holding you up...which it sort of is. That means, every time you want to pick something up from the ground, you must squat. This is hard to do but, if you practice, and you have a trainer who constantly nags you about it on a weekly basis, it can be done.
Treat your yard work like a workout - When you exercise, you warm up, you hydrate, you stretch. If you're doing a long workout, you take breaks. Do the same thing when you're working in the yard, setting an alarm for breaks if necessary.
Get and stay strong - Your body will be able to do so much more if you lift weights and exercise on a regular basis. Some good options:

And now it's your turn. Is yard work a big part of your warm weather activity each year? How do you protect your body and still get things done? Leave a comment and tell us about how you get through gardening season.

Get Ready for Summer...There's Still Time!

Wed, 15 May 2013 05:00:58 +0000

The weather is still a little iffy around the country, but I know one thing is coming. One thing that makes the parking lot at my gym so full, I can't find a parking space. One thing that makes shopping at the local mall a contact sport. One thing that, depending on the state of your body, can make you laugh or cry. Or craugh, which is a combination of laughing and crying and, if you've ever done that, you know it isn't pretty.

That one thing? Summer. As many of us frantically try to squeeze in all those workouts we've skipped in the past few weeks, the question arises: Is there still time to make a difference? With official summer just 37 days away, there's still plenty of time to get ourselves in shape. Can we work miracles in 37 days? Not unless we go the unhealthy route and do things like skip meals, starve ourselves or do a crazy amount of exercise.

However if you have realistic expectations and a good solid plan for easing back into exercise, if you've been on a break, there's quite a bit you can accomplish in the next few weeks.

So, where do you start? One place is with our Summer Shape-Up Guide, which we debuted last year. This is a great place to start for just about any goal you can think of: Boosting Your Metabolism, Eating Low Carb, or Losing Weight.

Another option is to think about what you'll be doing in the coming weeks and focus on workouts that strengthen your body for those activities. For example, if you're a golfer, you'll want to practice Golf Warm Up Exercises and strengthen your golfy muscles with a Golf Strength Training Workout.

If you're into gardening or yardwork, you'll want to strengthen your entire body with a focus on core, flexibility and endurance. Try these workouts: Core Strengthen and Stretch, Outdoor Circuit Workout and Basic Total Body Strength.

Whatever you do, go easy on yourself until your body gets used to all this extra activity. And be sure to leave a comment telling us your plans. How are you getting ready for summer? Are there any workouts you're doing in particular? Tell us about it!

Workout of the Week: Advanced Ball Workout

Tue, 14 May 2013 05:00:36 +0000

The exercise ball is probably one of my favorite pieces of fitness equipment and not just because it makes fart-like noises if you sit on it and do hip circles (which makes all my clients laugh, even the ones who don't have a juvenile sense of humor like me). I love it's versatility, more than anything. It's amazing how many exercises you can do and how many muscle groups you can target with something that costs less than $50.

That said, if you've been using an exercise ball for awhile, you may be ready for new and more challenging moves. I've just updated one of my favorite workouts, this Advanced Ball Workout. As the name suggests, these are advanced moves that challenge everything - The abs, back, arms and lower body. These moves also target muscular endurance, core strength and will test your balance in a whole new way.

If you're new to the ball, I also have a Beginner Ball Workout that includes simple moves to get you used to the ball and, for intermediate exercisers, check out the Core Workout for those of you who are familiar with the ball but aren't quite ready for the advanced exercises.

And now it's your turn. What's your favorite exercise on the ball? Leave a comment and tell us about it.

More Exercise Ball Workouts

Vote in This Week's Poll: What song title describes your exercise attitude?

Mon, 13 May 2013 04:00:39 +0000

And now it's time for my favorite blog post of the year: What song title best describes your exercise attitude these days?

Music is always an important part of our lives, especially for those of us who exercise. So, thinking about where you are in your exercise life right now, how are you feeling about things? Is the new season giving you a boost? Have you turned a corner with your workouts and feel more confident about your ability to stick with it? Or are you struggling a bit as the school year winds down? Tell us what's going on with you lately.

Vote in this week's poll telling us what song title describes your current exercise attitude.

Fitness Gift Ideas for Mama

Thu, 09 May 2013 05:00:43 +0000

Whenever my clients complain about the exercises I encourage them to do (...that's encourage, not force, no matter what they tell you), I blame my mother. It's my mother's fault that my active childhood paved the way to a fitness career that now allows me to torture others to my heart's content. So, if you're ever doing one of my workouts...

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Words of Wisdom, Encouragement and Inspiration

Wed, 08 May 2013 04:00:04 +0000

If I had to put together the ingredients we need to find success, whether that success is losing weight, creating an exercise habit we can actually live with or just learning how to accept our bodies, I would probably include a few mental ingredients like honesty and trust, forgiveness and discipline.

However, those are things we have to generate internally and there are times we need to shore up that internal strength to keep going. One way to do that is to find that encouragement, that inspiration outside of ourselves and I've found that there's no better place for that than right here with my readers. Over the years, my readers have written some amazing things in their comments...things that have stayed with me and inspired me. Things I've blatantly stolen for article ideas, client encouragement and self-encouragement. Today, I'd like to highlight some of my favorite reader comments and thank those readers for sharing their wisdom and insight.

lazermario's simple, yet powerful mantra: "My body is okay enough for today. Today I can do (insert good lifestyle choice) to make my body even better tomorrow." (Exercise Lesson of the Week: Give Yourself Time to Turn the Corner)

Deeds sharing a hard truth about losing weight: "I'm approaching 50 and I now weigh around 145 - 148...It took work to lose weight a few years ago - daily exercise, watching what I eat and I am a FOODIE for sure. Barring a true medical issue, losing weight and maintaining the loss, especially later in life, takes a LOT of discipline. If you want it bad enough, you DO IT. It is calories in vs. calories out (exercise/activity)." (Fit Question: Are We Fooling Ourselves About Our Weight?)

Sharon coming to terms with an injury and learning how to keep going: "I've had 2 major surgeries in 14 months, a knee replacement and a tendon re-attachment. I am very frustrated. I haven't walked in four weeks. But I have started physical therapy. I'm 55 years old and I love working out and I need to work out to keep in shape. Reality says that I have to go slow and that's not what I want to do. But I do not want to be back here again! So slow & steady. I do want to be the best 55 year old Sharon that I can be." (Lesson of the Week: Meet Your Body Where It Is)

Scout offering advice and words of encouragement for people having trouble losing weight: "If you are having trouble losing weight, you might want to have your thyroid checked. When I was having difficulty losing weight, I kept a food journal for a while. I realized that my portions were just too large for my current weight (I was on a plateau). I reduced portion sizes and increased the intensity of my workouts a couple days a week. The weight loss was still slow, but it worked. Don't give up. You can do it, I swear!" (Fit Question: Are We Fooling Ourselves About Our Weight? )

Loring with advice about getting back on track with exercise: "I've found that I have to change my expectations...I can't just jump right into the exercises I used to do, and I've also gotten out of the routine. Sometimes my best strategy is to just do ANY exercise to get me back into the exercise routine..." (Getting Back to Exercise)

Lydia discussing her experience with depression and offering insight into how she's gotten through depressive episodes: "When I was in my last 'black hole' about 9 years ago, my doctor insisted I walk on a regular basis to help alleviate the symptoms. In addition to going thru the questions you mentioned, I set extremely small goals, such as 'I'll just walk down this one sidewalk and back'. When I did it, it was such a sense of accomplishment, not measured by distance, but measured by 'the black hole didn't win.' In the 9 years since, exercise has become an integral part in staving off another episode." (Exercise and Depression)

lazermario's advice about dealing with depression: "For me, when experiencing intense depression, with exercise (and pretty much all other activities that seem to require motivation), I find that P.A.R.T. is a nice acronym to remember....Put more basically, allowing yourself (Permission) to feel as you do (Admission) can help to let go of (Release) unpleasant conflicting feelings (Tension)....When you feel like you're not whole, give yourself PART." (Exercise and Depression)

It's funny how the right word at the right time can really make a difference in someone's life. By leaving your comments and sharing your experiences, you're doing just that and I thank you for it.

Now, let's get more inspiration shall we? How about sharing any words of wisdom you've heard, read, seen, etc. that have made a difference in your exercise life. Leave a comment and tell us what, or who, inspires you.

Workouts of the Week - Boredom Buster Treadmill Workouts

Tue, 07 May 2013 05:00:42 +0000

I've never actually seen someone fall asleep while working out on a cardio machine, but I have seen the signs of an impending comatose state: Glassy eyes, robotic movements and the thousand-yard-stare of a battle weary exerciser. One can only pedal, walk, run or climb to nowhwere so many times before one's mind implodes.

This time of year, machine workouts can be even harder to stomach since many of us are eager to go outside to exercise. The weather? Doesn't always cooperate with that intention and that's where these boredom buster workouts come in. These workouts don't necessarily change the fact that you're on a treadmill, but they can make treadmill workouts a little less dreadful:

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Vote: What do you do instead of exercise?

Mon, 06 May 2013 04:00:33 +0000

We can always find reasons to skip our workouts and, sometimes, there are very good reasons. I'm thinking of a client who mentioned having to miss her workout because she had to help her cat deliver her babies all night long. I'm aware that, most of the time, cats don't really need our help to have babies...I just think kittens are so awesome, they probably should take priority over exercise.

There are other times it's better not to exercise but, when it comes right down to it, most of our reasons are really more like excuses. Now I'm thinking of another client who, in answer my usual question ("Did you do your workouts this week?") said, "There are so many other things to do...I just never got around to it."

Now, she had a lot of important things to do - Taking her mom to the doctor, for example - But when she mentioned the amount of time she spent watching a Dancing With the Stars marathon, I had to remind her that watching TV, no matter how awesome the show is, is not a good excuse to miss exercise (like, say, waiting for kittens to be born).

In her case, it was more that she wasn't setting a specific time to exercise and then committing to that time. For some of us, it's the feeling that we're just too busy to exercise, but is that really true? Do people who exercise have more time than others or do they just work harder at making time to workout?

What about you? Are you an exercise procrastinator? What do you do instead of your workouts? Vote in this week's poll and leave a comment telling us what you do when you don't exercise.

Fitness Roundup: Fitness Tools, Apps and More

Thu, 02 May 2013 05:00:18 +0000

This week's fitness roundup is short and sweet, but includes a few interesting things that have crossed my path in the past couple of weeks, including:

FIT Radio App for Smartphones - If someone asked me how much money/time I've spent finding, trying and buying music for my workouts, I would say, "I don't know, but I'm sure it isn't enough to finance a small country." What I do know is that FIT Radio is worth trying because it's free (you can pay $2.99 a month for an ad-free Premium version), has a variety of genres for almost any exerciser and you can totally waste the first half of your workout trying all the different stations. Which is awesome.
The Trans4mer - I haven't tried this product out, but I thought it was worth mentioning because it looks kind of awesome. You can read all about here, but in nutshell, the Trans4mer is like an adjustable medicine ball - You can adjust the weight and handles 4 different ways so that transforms into different types of equipment - a dumbbell, for example, or a kettlebell. This is a pricey option, with the basic version (which adjusts up to 10 lbs) at $145.95, but it's worth a look for exercise enthusiasts and/or trainers who want a versatile piece of fitness equipment.
Fitbit One Activity Tracker - The Fitbit has actually been around for awhile, but I mention it now because, in a word, it is pretty awesome. It tracks all of your activity in a variety of ways - steps taken, stairs climbed, miles walked, etc. and it even gives you little badges every time you achieve a goal. You can even track your sleep and calories, if you so desire. I particularly like that there's a little flower on the display that grows taller the more active you are. This makes a great Mother's Day gift...it also makes a great gift to one's self, which I can attest to. Our Walking Guide has a great review that includes more detail.

What about you? Do you know of any cool apps or gear we should try? Leave a comment and tell us about it.

Exercise Lesson of the Week: Do it now

Wed, 01 May 2013 04:00:40 +0000

On Monday, I posted a blog asking the question: What are you waiting for? Specifically, I talked about exercise and how easy it is to put it off ...

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Exercise of the Week: Plank on the Step

Tue, 30 Apr 2013 04:00:33 +0000

Of all the exercises my clients get to do (well...they may not describe it in exactly those terms...), planks are one of the most challenging and effective for strengthening the core. And when I say 'challenging and effective,' you know it's an exercise that is probably going to cause some discomfort.

What I like about the plank is that it's so versatile. You can do it on your elbows, with knee bends, on the ball or, pretty much, on any surface you can think of. In this version, I'm showing an elbow plank on a step. By elevating the upper body, you make the exercise just a bit easier. That elevation takes some of the body weight off so that gravity isn't as much of a monster as in other versions. You can make it even easier by using a higher step or doing the plank on your hands instead of the elbows.

Do it right:

Place the elbows on a step or platform (use a mat under the arms if needed) and lift the body into a plank position with the hips down, abs braced, head in alignment and body in a straight line. Hold for 30-60 seconds or take the knees down to the floor and back up again for 12-16 reps. You can also modify by leaving the knees down.

What about you? Are you a plank fan and, if so, what's your favorite version? Leave a comment and tell us what you think about planks.

Vote: Are you waiting to exercise? What are you waiting for?

Mon, 29 Apr 2013 04:00:01 +0000

This is a sentence I hear a lot from my clients: "As soon as [this particular event happens], I'm going to do my workouts." The as-soon-as events I've heard about cover everything, including:

My knee stops hurting
My mother-in-law stops her little surprise visits
It stops snowing/raining/precipitating
I get some new running shoes
You get off my back
I get over this cold
My husband/wife helps out a little more
I finally catch up on the current season of Game of Thrones

While there are times we shouldn't exercise, for many of us, not exercising becomes a workout all on its own. We end up with a long string of excuses designed to legitimately procrastinate doing what we know we need to do. But, there's almost always a way to exercise, if you're willing to go that extra step to really think about it.

For example, if your knee hurts, you could probably just do some upper body stuff or a seated workout. If it's raining or snowing outside, you could do a simple, no equipment home workout. If your mother-in-law keeps coming over, you could change the locks, move in the middle of the night or get up early and get your exercise in before she arrives.

All of this is to say the following: There's never a perfect time to exercise. And if you do find that perfect time, you should take a picture of it and savor every second because it's a rare thing.

So, thinking about your situation, are you waiting for something to happen before you start your exercise program? Are you waiting for the perfect time? Vote in this week's poll and then leave a comment telling us about your experiences.

Alcohol and Weight Gain

Thu, 25 Apr 2013 04:00:43 +0000

I was training a client recently and, after she mentioned the extra wine she'd had the previous evening, I made the mistake of bringing up a report put out by ...

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Exercise Lesson of the Week: Give Yourself Time to Turn the Corner

Wed, 24 Apr 2013 04:00:39 +0000

I've been talking a lot about change lately and how very slow it can be. Making the decision to be healthy, to lose weight is the easy part. Actually sticking with it for the long haul is where the slow part comes in and, as many of us have discovered, it can feel positively glacial.

There comes a point in the process where you may realize the awful truth: There is no shortcut to weight loss. You have to exercise and you have to eat healthy. Period.

That truth may seem awful at first and you may even fight that truth. I've done it and I've seen my clients do it, fighting the basic premise that, if we want to change our bodies, we have to change what we do every day. This fighting comes in many forms, but the most common: Restrictive diets that make us crazy, difficult workouts that put too much stress on a beginning exerciser's body and/or workout schedules that put too much stress on a beginning exerciser's life.

The concept of easing into exercise and making small changes in one's diet does not compute and, in some cases, isn't even on the table...at least, not at first. But, as we keep going, keep working on it, keep paying attention to what we're doing and why, we eventually turn the corner. In my experience, this corner-turn involves one simple thing: Acceptance. In order to make the changes we need to make, we have to find some level of acceptance. That is:

Accepting Where We Are Right Now - We're often so obsessed with the body we want, we ignore the body we actually have. But changing that body requires a certain amount of acceptance for where it is right now. Acceptance doesn't mean giving up on losing weight or getting healthy, but turning an objective eye on yourself and, without judgment or criticism, saying: "This is where I am. This is my starting point."
Accepting What You Have to Do to Change - When you accept the fact that you have to exercise, you have to eat healthy if you want to feel and look better, you stop fighting it. You stop the crazy diets and workouts and you start to embrace the process. You look for ways to make healthy eating enjoyable. You start thinking of workouts that will fit your personality rather than trying to force some program that just doesn't work for you. You start to realize that these changes aren't so bad when you take them one at a time and you find the patience and stamina to stay committed to your workouts.

When you feel like your slogging through the process, that you're treading water and not getting anywhere, that's often when the change is happening internally. If you keep going, keep trying, the corner will come.

One way to make it easier to see where you're going is to keep a fitness/food journal. Write down all the healthy things you do each day and keep track of your workouts. Periodically go back in time to look at where you were and see how far you've come. Progress is often so slow, we don't feel it at all, but a journal can show you proof that you really are doing it.

What about you? Do you think there's a point where you turn a corner and things start to make sense? Do you eventually get 'it' if you keep working at this healthy lifestyle thing? Leave a comment and tell us about your experiences in turning the corner.

Exercises of the Week - Medicine Ball Exercises

Tue, 23 Apr 2013 04:00:52 +0000

Using a medicine ball in your workouts can do a lot of great things for your body but, my favorite? Strengthening your core and improving stability. A medicine ball is a little different than your average dumbbell. The fact that it's easy to hold onto gives you all kinds of freedom to lift, swing, swirl, toss, push and pull to your heart's content all while building strength, endurance and balance. Try these moves if you're looking for something a little different:

Figure 8 Lunges

Lunges already challenge your balance and adding the figure 8 motion engages your core and increases the balance challenge even more. Both of these elements add both depth and intensity to regular lunges.

Med Ball Circle Squat

This combines a dynamic squat with a med ball circle that will challenge the entire body and get the heart rate up at the same time.

Med Ball Toe Touches

My clients like this move - it gets your heart rate up (without impact) and it's also a great way to work your arms while challenging your balance. You even get a dynamic hamstring stretch at the top of the motion, making this a great whole body exercise.

So, what's your favorite medicine ball exercise? Or do you even use medicine balls in your workouts? Leave a comment and tell us your thoughts about medicine ball training.

More medicine ball exercises

How do you reward yourself for working out?

Mon, 22 Apr 2013 05:00:00 +0000

In one of last week's blog posts, I asked readers about the most difficult, and rewarding, changes they've made in their lives. The most common answers - Quitting smoking, healthy eating, regular exercise - involve making major shifts in one's thought processes and behaviors. In fact, what many of us who've made these changes could probably agree on is this: True change is not easy, but it is worth it. It's hard to believe that sometimes when you're in the heart of the struggle, but it really does get easier if you stick with it, even when it's hard.

One way to stay on track is to make yourself feel better about what you're doing. How can you do that? Well, you can always remind yourself of your goals and you can track your progress to make sure you really are getting results, but you can also do something else: Reward yourself.

And that brings me to an interesting comment one reader had last week: "I struggle with finding a worthwhile reward for losing weight. I bought myself sunglasses after a 10-pound drop which was great, but I haven't been able to think of another 'non food' reward. Paige, maybe for a future newsletter we could ask what are everyone's favorite rewards for hitting a weight loss goal?"

I thought that was a great idea because I think we all struggle with this. Not just the concept of actually rewarding ourselves (do we really deserve a reward if we aren't perfect all the time?), but we struggle with how to reward ourselves (it can't always be food, a spa treatment or some other costly item, right?)

So, how can we reward ourselves on a regular basis? And not just for exercising, but just because it's nice to feel good and enjoy life? We may have to think about it because, as adults, rewards aren't something we spend much time thinking about. Some ideas I've thought of fall into these categories:

Time - We're all so rushed that carving out extra time can actually feel like a reward. If you gave yourself 10 minutes of free time, what could you do with it? Maybe listen to music, watch TV, take a walk. Maybe meditate, pet your dog or cat, talk to your favorite co-worker or go stare out the window. Maybe you do nothing at all.
Escape - Reward can also be about escape. Escape from stress, escape from pressure or even escape from the intensity of focusing on your health and fitness goals all the time. How can you escape from that, even just for a little while? There are the obvious - massages, pedicures, etc. - and then there are other ideas. Going to a movie by yourself, sitting in a coffee shop and reading a book, browsing a hobby shop or boutique with no pressure to buy anything, picking up a new magazine, taking a walk near a body of water or having a leisurely lunch by yourself or with a friend.
Leisure - Being healthy isn't always hard work, but it does take a lot of focus, a lot of attention and a lot of decisions. Isn't it nice to reward yourself with a little vacation from all of that work? Think of the word leisure and what it means to you. To me, it means playing hooky on a Friday afternoon, taking a nap in the middle of the morning, kicking back and watching a trashy TV show when I 'should' be doing chores or working, or it could even be doing a chore that is a little useless but satisfying - organizing my bookshelf or cleaning out my email inbox, going through a junk drawer or vacuuming all the cat hair off the couch. What does leisure mean to you?
Need - We spend a lot of time doing what we're supposed to do. So much so that giving ourselves what we actually need can feel like a reward. I'm thinking of resting when you need a day off, doing a light workout even if you have a hard workout scheduled, just because your body needs it, taking a walk instead of getting right to work, just because you need some time to get your head straight. Think about how often you do what you need to do for yourself. If it's not that often, make that your reward.

Now it's your turn to give us some ideas. Do you reward yourself for working out? If so, how does that help you stay on track? What are some non-food, inexpensive ideas for rewarding ourselves on a daily basis? Leave a comment and tell us what you think.

Finding Stress Relief

Thu, 18 Apr 2013 05:00:53 +0000

If you didn't know, April is actually Stress Awareness Month. I know what you're thinking: "Thanks for the newsflash, but I already know I'm stressed out." ...

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Fit Question: Are We Fooling Ourselves About Our Weight?

Wed, 17 Apr 2013 04:00:59 +0000

For some things in life, there's nothing better than living in denial. I'm thinking of things like pretending dirty dishes aren't, in fact, piled in the sink or that someone's dirty clothes aren't sitting on the floor instead of inside the laundry basket that is 2 inches away. Sometimes, ignoring things can make life, and marriages, a little better.

However, one area we don't want to ignore is our weight and, yet, one study is suggesting that's exactly what some of us are doing. This study involved using data from the Behavioral Risk Factor Surveillance System, which sounds slightly scary, to figure out how we track changes to our weight and our ability to "identify characteristics associated with weight changes." I've only read the abstracts, so I don't know what, exactly, those characteristics are, but I would be curious to know simply because of the conclusion of this study:

"American adults overestimated their previous weight and reported weight losses even though they had gained weight."

Now, this study followed about 394,700 adults, so I'm not sure how we well can extrapolate this to the rest of the population And, there's another issue I wonder about: Lying about our weight to third parties, which is not uncommon.

Still, this isn't the first time we've been accused of being in denial about our weight. Back in 2010, I blogged about this very topic, in which a survey confirmed that many of us were, in fact, in denial about how heavy we really were. That survey coupled with this study makes me wonder - Are we really gaining weight without realizing it? Or do we just not know what the definition of being overweight actually is? What do you think?

Leave a comment and tell us your thoughts.

Workout of the Week: Basic Lower Back Strength and Stretch

Tue, 16 Apr 2013 04:00:09 +0000

I'm always trying to think up new and crazy exercises, which is why one of my clients had this to say to me one day: "I was on your site just looking for some basic lower back exercises and I couldn't find any. Do you have something like that or are you completely focused on complicated, torturous exercises?"

She did have a point, I realized. I do have a variety of back exercises, but I realized I was missing a very basic workout with a focus on the lower back. This is so important, not just to avoid or manage back pain, but to have a simple, effective program to help you maintain lower back strength and flexibility with exercises you can take anywhere.

Thanks to my client's question, I've corrected that with my new Basic Lower Back Strength and Stretch Workout. As the name suggests, this workout includes the most basic of moves, tried and true classics that are perfect for any fitness level. You don't need any equipment for this one, although I would recommend a mat, unless your floor is cleaner than mine.

What about you? Do you have any favorite lower back exercises? Are you focused on keeping your lower back strong and, if so, how do you do it? Leave a comment and tell us about your favorite lower back exercises.

Tax Day Stress-Relief: Workouts and Alcohol...Just Not at the Same time

Mon, 15 Apr 2013 04:00:32 +0000

Today is tax day and, depending on your circumstances, you're either in an all-out panic because you're filing at the last minute, you're completely unconcerned because you filed your taxes early or you're depressed because you owe Uncle Sam some money.

I know it seems silly to suggest exercise at a time like this but it can help you. It can't pay your taxes or make sense of what your accountant is saying. It can't itemize your deductions or tell you if you can write off monthly massages since they contribute to more productivity and, thus more income. However, it can help you survive this day with a little less stress than necessary.

My husband mentioned that, while exercise is a good idea, a stiff drink or three is also a favored coping mechanism this time of year, so while I've suggested workouts for each scenario below, he has suggested an alcoholic beverage pairing appropriate to the situation. I know. I never said we made sense...it's just the way we are. We know you're not stupid, but just in case some of you are, don't drink while you're exercising. Or while you're driving. Or while you're actually doing your taxes. In fact, if you do drink, just wait till it's all over.

If you're doing your own taxes, you'll need focus, concentration and a workout that can help you control blood pressure when your tax software asks unintelligible questions ("Are you taking the alternative minimum tax?"). Best Workout Choice: High Intensity Interval Training: It's fast, it's tough and it will help you blow it out the old bloomer leg before tackling those tough tax questions. Suggested Alcoholic Beverage: Bourbon, neat. It's smooth, warm and a little bit goes a long way.
If you're meeting with a tax professional, you'll want to get rid of all the ants in your pants because you may be sitting in that chair for a long time. Best Workout Choice: A Cardio and Strength Circuit Workout: You work every muscle in the body with this one and it's long and tough, so you'll actually be glad to sit down for awhile, even if it is to discuss your taxes. It will also give you some energy...a good thing, since you'll need to be alert for all the questions you need to answer. Suggested Alcoholic Beverage: Wine. You can enjoy the tasting notes and rich bouquet while someone else does the hard work for you.
If you've already filed your taxes because you're expecting a refund, what are you worried about? Best Workout Choice: Relaxing Ball Stretch. Suggested Alcoholic Beverage: Champagne
If you're waiting until the last minute because you owe taxes, your best bet is to workout at home. It may take you all day to finish your taxes, so you'll want to make exercise convenient. Also? If you owe too much money, you may have to give up that gym membership so why not practice working out at home now? Suggested Alcoholic Beverage: Tequila. It's going to be a long night.
If you're the number-cruncher doing everyone's taxes, you're going to need short, simple workouts you can do throughout the day, just to give your mind a break and your body time to move. Every 1-2 hours, try one of these workouts: 10-Minute Body Weight Circuit, 10-Minute Low Impact Cardio, or 10-Minute Timesaver Workouts. Suggested Alcoholic Beverage: A vat of anything you can get your hands on.

What about you? Do you have any workouts you turn to for dealing with stress? What will you do when you finish your taxes...or did you get yours done early? Leave a comment and tell us about your tax day stress relief ideas.

Getting Back to Exercise

Thu, 11 Apr 2013 04:00:51 +0000

Almost every new client I meet comes in with a deep dark confession: "I haven't exercised in long time," they admit, usually listing the many reasons they haven't worked out. Some of them are quite creative. I remember one client who said she stopped exercising because of her 12-month-old-baby who, all of a sudden, had to be held all the time or she would scream her cute little head off. "When I put her down, she cries, so I have to carry her around all the time. I mean, it's really hard to walk on a treadmill when you're holding a baby." I don't have kids, so I didn't feel qualified to question that as a valid excuse. I did, however, have to tell her that carrying around a baby all the time is not really an official workout.

I know...not fair.

Most people are relieved when I inform them that, first, we all have times when we get off track and that, second, taking a break from exercise doesn't mean you're a failure. However, it sure can feel that way the first time you test your body with exercises you used to breeze through with no problem.

So how do you get past that? How do you focus on the present instead of dwelling on the past?

A while back I asked my readers to talk about how they get back to exercise after a break. I got some great responses, but my favorite was posted by About.com Guest OMPilates who said:

"When I go back to exercising after a break, I focus on the good things. For example, I'm refreshed and my technique is often better. I'm also in a place to make and see changes in my form that I couldn't when I was in my routine. It doesn't take that long to get strength and flexibility back - a few weeks maybe - so I don't worry about that."

I love that kind of positive attitude, but I'll bet most of us spend more time kicking ourselves for past mistakes than accepting where we are and going from there. If you're struggling to get back to exercise after a long winter, there are things you can do to make the process easier, and I think the most important is to admit that you are where you are and then forgive yourself for ending up at a place you'd rather not be.

What do you think? Have you gotten off track with exercise and, if so, how did you get past the guilt? Leave a comment or share your story here, telling us all about how to come back from an exercise break.