Tag: personal training

How To Find Exercise You Like

Is exercise guilt haunting you?

Find it hard to motivate yourself to stick to your routine? Or, maybe you are feeling guilty about blowing off your workout for another activity you enjoy more. If you are struggling with your exercise routine, maybe it’s not right for you.

There are many ways to exercise. Unfortunately, formal and more restrictive workouts have been promoted as the way to get the fittest, healthiest, and best looking body.

This couldn’t be farther from the truth.

Have you ever noticed how fit most surfers, horseback riders, or hikers look? These are examples of people who use recreation to stay fit. They usually spend very little time on formal exercise — just enough strength training per week to keep them in top shape for what they truly enjoy — their sport!

Choosing activities that are more recreational in nature is really good for your body. Recreational activities tend to move the body in more natural ways than some of the more formal “workouts” in the gym. Moving your body in a sport-like manner serves the purpose of improving function in your every day lifestyle activities.

So, while you are having fun and burning calories, you are actually improving your functional fitness as well.  Functional fitness is really important because it trains your body for “real life” situations.

Find exercise you like — the best exercise for you!

1) Ask yourself what you  enjoy. What do you like to do that’s physical? Give YOUR answer. Avoid saying what you think your friends or personal trainer wants to hear. It’s usually something you either did in the past or have a desire to try. I’ve had clients tell me everything from paint ball to line dancing. The most important thing is finding something physically active you will do consistently.

2)  What do you REALLY want? So often we let the media influence us to think we should look like the model on the cover of a magazine. Remember, they get paid for it. While most of us love our work, we all have a “chore” that we endure because it’s part of our job, or part of creating a better product. This is the same for celebrities. Many of them look at their formal workout as “part of the job.”

Copying another person’s life isn’t very motivating! Try different things and see what you gravitate towards. What exercise makes you feel the most energized? Evaluate anything that feels like a chore to see if it’s worth doing.

3)  Just go for it! The most important thing is that you get moving. No matter what you choose, if you know you can stick to it than it is the right exercise for you. The ideal exercise program will feel more recreational in nature and less formal.

4)  Do not feel guilty! We all have that friend that does marathons or bike rides 100 miles. That’s great! They’re wired that way! Do NOT feel guilty that your idea of “working out”is a stroll around the waterfront and picking up a coffee. Focus on your own health and fitness goals and be a cheerleader for them. That type of intense activity is not for everyone.

It’s important to remember that it doesn’t matter what the latest and greatest workout fad promises. The best workout for you is the one you will actually do. Finding something you enjoy — or can at the very least stay consistent with is key.

I encourage you to get creative. Step outside the box and have some fun!

Have an exercise routine that you enjoy and would like to share? Please comment below! I enjoy hearing from you!

Blessings!

Jennifer

 

Cravings Vs Hunger, How To Tell The Difference!

Is this scenario familiar? The kids are in bed, you’ve settled in to watch your favorite show, and now you’re craving something to eat. Or, you’re in your office and you start dreaming of that other 1/2 sandwich you left in the fridge. You try to suppress it until you just can’t stand it any longer and head for the kitchen. Don’t worry, this happens to everyone at some point!

It’s important for you to know when it’s a craving and when you are experiencing real hunger. Knowing the difference between the two can help you lose weight and maintain it for life. When the craving or potential hunger signal occurs all you have to do is ask yourself a few questions.

How to tell if it’s hunger or a craving in 30 seconds or less!

1)  Check the time!  Ask yourself when was the last time you ate? Your blood sugar begins to drop within two hours after eating so, after about 3-4 hours you are justifiably hungry.

2)  Did you eat enough? If you are hungry within two hours after eating you may not be eating enough calories during your meal. A meal should be a minimum of 300 calories for a woman and 450-500 calories for a man.

3)  Are you satisfied?  I am a huge believer in portion control versus dieting. However, you also need to satisfy your body so that it feels full. Super small portions of high calorie foods make it difficult to feel full. Choose high volume low calorie meals for optimal results. Eat a balanced meal of veggies, whole grains, and protein so your body has to take time to digest or “burn off” the meal.

One of the best ways to get high volume low calorie foods is to meal plan with light recipes. You can cook them yourself using magazines like Cooking Light and Eating Well, or you can order pre–made low cal meals from companies like Magic Kitchen.

4)  Are you dehydrated? If after going through the above checklist you’ve decided you really shouldn’t need more food, try drinking an 8 oz glass of water. See if the hunger disappears. A dehydrated body can send hunger signals!

5)  Do you need to get some rest?  When you lack sleep, the body tends to crave sugar for a pick me up.

6)  Are you bored? I know it’s hard to believe that anyone can be bored these days! However, just because you’re busy doesn’t mean you are not bored with the task at hand. Procrastination and boredom can send you right into the kitchen. Ask yourself if you are trying to avoid something or are looking for something to do.

7)  Are you stressed? About 50% of the population turn to food when they are stressed. The other 50% don’t eat at all.  Stress can trigger cravings for things like sugar, salt, & fat. Pay attention to stressful situations that come up. See what types of eating patterns the circumstances  trigger.

If  after asking yourself the above questions you have determined that you really are justifiably hungry — eat! Do not starve yourself! If your larger meal is in the next hour or two or you just had dinner, then have a light snack to tide you over before the larger meal or bedtime.

Some examples of good snacks are a single serving of crackers with hummus, yoghurt with a sprinkle of granola, a single serving of chips and salsa with 1/4 cup of yoghurt, a piece of fruit, oatmeal, or a piece of toast with a tablespoon of peanut or a 1/2 tablespoon of butter.

Hopefully these tips will help you tell when you are experiencing cravings versus hunger. If you have determined that you are craving food without being hungry, do not worry! You are normal! In my next article I am going to teach you how to manage and satisfy your cravings without sabotaging your weight loss/management. So stay tuned!

Please let me know if you have any questions about cravings versus hunger. Or, please feel free to share your own personal weight loss tip.  I want to hear from you!

To your health!

Jennifer

The Best Ab Exercise

 

Only Five Minutes a Day!

“What’s the best ab exercise?” That’s a question I’m constantly being asked. After 22 years in the fitness industry, I know that abs are the most talked about body parts. I know people want to know an easy answer so they can go do it for 1-5 minutes and be done with it. And that’s a good thing! You can accomplish a lot with a few simple ab exercises five minutes per day.

The Best Ab Exercise

In a minute I’m going to show you the best ab exercise. But first I want to share some vital information you need so you don’t injure yourself.

There’s a ton of great abdominal exercises out there that will strengthen, flatten, and tone.  I’ve got my own personal favorites. But, have you ever heard an instructor say “engage your core”  or “navel to spine” while you do the exercise and have no clue what that really means?  If so you are not alone.  After years in the fitness world and working with hundreds of clients I began to realize that few instructors, videos, and trainers take the time to show you how to engage the core properly.  It is assumed that you already know this.  It is so simple yet almost always gets skipped.

Do you know how to engage your core?

There’s a ton of great abdominal exercises out there that will strengthen, flatten, and tone. I’ve got my own personal favorites. But, have you ever heard an instructor say during a class, engage your core, or navel to spine  — yet have no clue what that really means?

If so you are not alone. After years in the fitness world and working with hundreds of clients I began to realize that few instructors, videos, and trainers take the time to show you how to engage the core properly. It is assumed that you already know this. It is so simple, yet almost always gets skipped.

If you have been taught how to engage your core properly, I applaud that trainer/instructor. However, when choosing the best abdominal workout, you still need to know what’s appropriate for your body to avoid injury.

Here are some things to think about before starting a new abdominal routine.

1)  Previous or current injuries. No exercise program should hinder the healing process. For example, if you have experienced a back or shoulder injury there are certain exercises that are not safe for you.

2)  Have you had a surgery? If you recently had any type of surgery (this includes C-section) or if you have recently given birth, there are great post-surgery ab exercises that you can do but a qualified professional should be showing you.

3)  Are you pregnant? Exercising when you are pregnant is a lot more popular now.  You definitely want clearance from your doctor first. Then, make sure you are working with a trained professional in pre-natal exercise.  Doctors recommend that you don’t start any new exercise routines while pregnant.

4)  Does your back hurt while or after you are doing the exercise? Pain is an indicator. It is your body telling you to stop and address the pain. It may be that the exercise is too advanced and should be modified. For example, if you are new to formal exercise, then a “boot camp” level workout is usually not a safe place to start. Work at your current level and advance when you feel strong enough.

Even if none of the above apply to you, always check with your doctor or medical professional before starting ANY new fitness routine.

With a whole month, and in some states several months of summer ahead of us I know you want to get started on that ab routine right away. That’s why I made a video for you .

In this video I teach you how to “engage your core” and use your abs safely. You can perform this exercise anywhere and any time to achieve a stronger, more toned abdominal area. This is the first exercise I teach my private clients and it is the foundation that all other core work is built on. It’s my gift to you. I hope it gets you on the road to the best abs ever.

Please let me know if this has helped you by commenting below. If you would like to see me release more videos with ab exercises or other strength training, please comment as well! I’m here to help you succeed!

Click here for your video link!

To your health and fitness!

Jennifer