September is National Childhood Obesity Awareness Month
by Pamela | September 2nd, 2010 at 10:38 am
Growing up, I was the fat kid. I was the book worm who would rather go to the library than go play outside.
I remember very clearly in elementary school there was myself and one other fat girl in my grade. She was a bit bigger than me but intelligent and kind. We were often picked last for teams in P.E. and were the last two to finish doing the mile run. (Or for us it really should have been called the mile walk).
It was miserable being that girl.
What worries me today, in most grades and schools, there is not just “that girl”. Or two. Or even three. Now it may be a quarter or a third of the class that falls into that obese category. A child born after 2000 has a 1 in 3 chance of developing type 2 diabetes, high blood pressure and heart disease. In the United States 23 million children and teenagers between the ages of 2 and 19 are obese or overweight.
Those are pretty scary statistics.
So what can we do? Just like any problem, we have to start with baby steps. I want you to check out this web site:
http://www.healthierkidsbrighterfutures.org/about/
September is National Childhood Obesity Awareness Month and the web site above is filled with information, links and tips on how you can help turn the tide on this epidemic. It will take each one of us taking action to make a difference.
So here are a few tips I have based on what I know as a trainer and as a former obese child.
- Kick the soda habit. I, unfortunately, lived on the stuff growing up. It’s what my whole family drank so I really didn’t know any better. Kick it for your health and for your child’s.
- Keep kid friendly snacks in the house. Have fruit, nuts, low fat cheese, low fat yogurt, nut butters, whole grain breads and pre cut veggies at the ready. I would always reach for what was easy in my house. That was normally Little Debbie cakes, cheese (not low fat) and crackers, chips or white bread with fatty lunch meat. Limit these things in your house.
- Don’t let your child set the menu or meal times. Know what your child likes but also set boundaries for their unhealthy favorites. Make healthier versions of their favorite fast food treats like chicken fingers or pizza.
- Be active together. Have a Wii sports tournament for the whole family or get everyone out for a hike or bike ride.
- Don’t make it about losing weight. Make it about being healthy. Encourage healthy eating and physical activity. Be a good example of both.
Okay healthy parents, what other tips can you share to help combat this issue one family at a time?
Please help me out by Retweeting or Liking this article on Facebook...thanks, Pamela!
Related Posts:
Power Circuit Training with Jackie Warner DVD Review
by Pamela | August 30th, 2010 at 10:12 am
Ready for another exercise DVD review? It has been awhile since my last one, but I finally found another video I wanted to give a try.
This time it is Power Circuit Training with Jackie Warner
Back to the DVD. This is a resistance training workout done at a fast pace to work your muscles and get your heart rate up at the same time. My kind of workout. You can choose a long full body program (40 minutes) or a short full body program (15 minutes) as well as short upper body, lower body or abs workouts. I actually have used this DVD twice, the first time doing the short full body and abs and the second time the upper and lower body programs.
Here is what I liked:
- You are working those muscles! You need at least one pair of dumbbells, two is ideal. You will feel a muscle burn.
- You don’t have time to get bored. You’re doing multiple exercises in a circuit fashion quickly. The 15 minutes is up before you know it.
- You can do a full body workout in 15 minutes. Not ideal, but if you are pressed for time it would be great.
And what I didn’t like:
- The cool down was too short for me. I really like to stretch everything. I skipped hers and I did my own.
- If you do the short full body workout there isn’t a lot of instruction on form. If you’ve never done a dead lift before and you do them with bad form at her pace you will hurt yourself. Beginners beware.
- I didn’t like the full sit ups in the abs workout. I worry, again, about beginners doing full sit ups with weights. They are hard on the body and, again, there is a risk of injury.
I really liked this workout. Good variety which made it go quickly. I’m a fan of efficiency and this was one efficient workout. I give this a rating of 7, with a word of caution to beginners. Anyone else checked out this DVD and want to share their thoughts?
Please help me out by Retweeting or Liking this article on Facebook...thanks, Pamela!
Related Posts:
Fat Burning Zone – VideoBlog Ep.14
by Pamela | August 20th, 2010 at 2:56 pm
Please help me out by Retweeting or Liking this article on Facebook...thanks, Pamela!
Related Posts:
Weight Loss vs. Fat Loss
by Pamela | August 19th, 2010 at 10:57 am
Let’s cut to the chase. When someone says they want to lose weight, what do they really mean?
image by Pink Sherbet PhotographyThey want to lose FAT.
I have yet to meet anyone who had the goal to lose lean muscle. When we say weight loss, we really mean fat loss.
How you achieve fat loss can be very different than how you achieve weight loss. This is one of the reasons I say diets don’t work. A diet means calorie restriction, many times without exercise. Sometimes it can mean severe calorie restriction, far below recommended levels for health. When you follow this route you’ll lose weight, but more often than not it will be more lean tissue than fat.
Real life example, I finally got to do a body composition analysis on someone who was doing the current hormone based fad diet of the moment whose name I won’t speak. This person had one “round” left to go and a goal to lose 10 lbs. In two weeks they met their goal. However using before and after tests, their 10 lbs of weight lost was 8.5 lbs lean mass and only 1.5 lbs fat mass. This person, unlike most others on this program, was exercising as well.
Not the results they were hoping for.
I realize this was a somewhat unscientific study with only one data point, but it is very much in line with the research on weight loss.
On average with calorie restriction alone, 25% of weight lost will be muscle mass. We know this is not good because muscle mass fires our metabolism, so losing it will slow it down in the long term.
If our true goal is fat loss, then exercise (particularly strength training) has to be part of the equation. Cardio is good for us. It burns fat and improves our health but it does not preserve muscle mass. By adding strength training you can work to preserve, and in some cases add, muscle mass.
So when you are thinking about your goals ask yourself this: Do you just want to be a smaller version of your squishy self or do you want to be a new leaner and stronger you?
Please help me out by Retweeting or Liking this article on Facebook...thanks, Pamela!
Related Posts:
What Makes an Athlete?
by Pamela | August 16th, 2010 at 10:14 am
image by Craig MaccubbinI’m not sure when the day came exactly, but there came a time not too long ago that I started calling myself an athlete.
I really never thought that term would apply to me. I never played sports, organized or otherwise. Well, except for a brief flirtation with joining the junior high basketball team. One day of sprints and I changed my mind. That and I’m only 5’3”. But except for that brief blip, I have never played on a team or competed in anything fitness related.
I do work hard. I push myself, sometimes to do things l never thought possible. Like running a 5k last year. Running was always a big mental challenge for me, but once I set that goal I prepped and trained just like I was getting ready to compete at the Olympics. I was dedicated to accomplishing that goal.
I think that is what defines an athlete. It’s not about a team or a trophy, although that can be part of it. It’s a dedication and discipline to keep going after something, to keep striving for better while pushing yourself a little harder every day. I think by that definition I actually became an athlete a long time ago.
Do you call yourself an athlete? If not, why?
Please help me out by Retweeting or Liking this article on Facebook...thanks, Pamela!
Related Posts:
Kettlebells for Dummies Review
by Pamela | August 5th, 2010 at 12:19 pm
Something that I have recently gotten a lot of questions about are kettlebells. You know what kettlebells are right? They are those things you see sitting on the weight room floor that look like cannonballs with handles. If you are like some of the people who have been reaching out to me lately, you probably have wondered at least once, “What in the world do I do with those?”
I admit I didn’t know much about them myself until I was lucky enough to receive a copy of Kettlebells For Dummies
Kettlebells for Dummies really opened my eyes. Even as a fitness professional, I did not realize all that went into learning how to work with kettlebells. I appreciate the author’s (Sarah Lurie, RKC, CSCS) thoroughness. She spends a great deal of time helping you learn form, breathing and proper bell size before you even attempt to pick up an actual kettlebell.
Being a newbie to this form of training, I decided to try out some of the tests and exercises working up to the classic kettlebell move, the swing.
Just like traditional weight training, form and breathing are extremely important. Before I even picked up the kettlebell I walked through her exercises to find my stance and practice my “hip snap”. It took a little work, but I finally found my rhythm. Once you find it, as Lurie states, it feels pretty natural.
Then I picked up the kettlebell. If I doubted the book’s claim that a few moves in a short full body workout would get your heart rate up and your metabolism moving, my mind was changed after practicing the two arm swing.
It was more challenging than I, a seasoned exerciser and trainer, thought. Using your whole body to move the bell, not just your arms, is key. And that takes every muscle you have. After only a warm up and a few reps, my heart rate was already elevated.
Integrating the swing with your hip snap takes some practice. While I don’t have my moves perfected, thanks to Lurie’s great instructions, I feel like I did okay my first time out. Moreover, I want to keep working at it because I can see know how intense it can be. Now I have a tool that will help me learn to do it correctly and safely.
Kettlebells for Dummies has detailed yet easy to understand descriptions of all the basic moves, plus many advanced ones. I read the book, now I want to go back and practice the book. Not that I plan on giving up my ‘traditional” weight training workouts, but I believe kettlebell training can be a great compliment if done on a sensible rotation.
So if you don’t have access to a certified kettlebell instructor and want to learn how to use them I would highly recommend this book. I give it an 8 on a scale of 1-10. While there may be a few issues, in my opinion with the writing (organization and repetition of phrases), the instructional information is very sound and useful.
Any kettlebell fans out there? If you’ve seen this book I would love to hear the perspective of someone with kettlebell experience.
Please help me out by Retweeting or Liking this article on Facebook...thanks, Pamela!
Related Posts:
Active Rest
by Pamela | July 19th, 2010 at 10:31 am
Something that often gets us into trouble is the idea that more is better. That is certainly the issue with food in our super size society, but I am actually referring today to exercise. I sometimes have clients who, when we start working together, tell me they are working out 7 days a week. One of the first things I tell them to do is take a day off.
image by MiiiSHLike telling someone to eat more to lose weight, telling them to take a day off from exercise is a perplexing thought. How does not exercising help me get stronger, healthier and burn fat? I can see that question in their faces as I outline a program for them were they may only be working out 5 or 6 days a week.
The first thing I have to do is remind them that muscles get bigger and stronger during the recovery process. So a rest period between weight workouts (typically a day in between working a group of muscles, but sometimes longer depending on intensity) is very important to making progress. The second thing I explain to them is rest does not mean turning into a couch potato for 24 hours.
On days we aren’t doing a formal workout, we should still be active in some way. These are the days to enjoy things like walking or sports, things we do for enjoyment and that get us moving but may not be the all out effort we expend during our formal workout. I recommend doing things that work on flexibility, like yoga, team sports or lighter cardiovascular activities like walking or leisurely biking.
Activity is often missing from our daily lives. We spend too many hours in front of the television, at a computer and/or sitting at a desk. Our bodies are designed to move. Getting in our weight and cardio workouts are very important and I think everyone should be at least doing some form of strength training. Often what pushes people further down the road in their journeys, what really gets them to the healthy and fit place they want to be, is finding other ways of being active in their day.
image by johcSo when I recommend a rest day, it is not a day to sit and do nothing. It is a day to move your body in less formal ways, like playing for adults. Get out and walk for the sake of walking and enjoying a nice evening. Or join a softball league to move and have fun with others. It’s about giving your body a break from high intensity and giving it an opportunity to play - something we adults need to do more of.
What’s your favorite active rest activity?
Please help me out by Retweeting or Liking this article on Facebook...thanks, Pamela!
Related Posts:
Increasing Your Resting Metabolism
by Pamela | July 12th, 2010 at 1:37 pm
If you have been reading my blog for awhile, or have worked with me personally, you already know that I believe weight training is the key to losing fat and maintaining a healthy weight.
image by Greg WestfallFor a long time, the prevailing theory has been that adding extra muscle makes all the difference to your metabolism. Muscle tissue is more metabolically active than fat tissue. However, in most cases, it is not enough to explain the increases in resting metabolism.
I recently read some research that may help explain why weight training is so important. In the ACSM’s Certified News, Dr. Wayne Westcott recently published an article that helped break it down in a new way.
He described a recent study that theorizes the answer is not so much how much muscle you have but the act of participating in a regular weight training program to maintain and grow muscle, remodeling it so to speak. The study, published in the Journal of Applied Physiology, included 16 participants. The participants performed a resistance training program of eight sets of 6 repetitions of 8 basic exercises.
After the training session, the resting energy expenditure of the participants was measured at 24 hours, 48 hours, and 72 hours. The participants averaged an 8% elevation in resting energy expenditure over the 72 hour period.
So what does this mean? Well, if you look at it logically the participants couldn’t have gained enough muscle mass in a 72 hour period to justify an 8% increase in metabolism. What they were experiencing during that time, however, was the remodeling of muscles tissue. Weight training causes microscopic tears in the muscle. The body works to repair those tears and it is this process that actually causes the muscle to get stronger and grow.
image by Greg WestfallBased on the team’s findings, they believe that it is this healing and remodeling process that causes the boost in resting energy expenditure. The body needs more energy to repair and strengthen the tissue. So it’s not so much how much muscle you add to your frame, but the routine of regular strength training that increases your metabolism.
I find this research fascinating and encouraging. For those of us who struggle to add mass (most females), this means that weight training is still extremely beneficial. A regular weight routine that is challenging will help keep fat at bay, preserve lean mass from the aging process and keep us healthy, even if we don’t increase lean mass substantially.
Moral of the story, keep picking up those weights! Change your routine every 4-6 weeks to keep it challenging and make sure you weight train at least 2 times a week to keep your metabolism humming.
Please help me out by Retweeting or Liking this article on Facebook...thanks, Pamela!
Related Posts:
Top 5 New to Fitness Mistakes
by Pamela | June 28th, 2010 at 11:10 am
Lately I have noticed that there are two busy seasons for fitness professionals and gyms. The one we are most familiar with is New Years. The post holiday rush, filled with the promise of a “new year, new you” and the regret of post holiday over consumption brings a lot of new faces to the gym.
image by ericmcgregorThe second one, I have found, is right about now. It starts just after Memorial Day as the weather is getting warmer and people are starting to venture to lakes and beaches. They are pulling out clothes from last summer that suddenly don’t fit or they put on their bathing suit for the first time of the season and are suddenly very body conscious.
I would like to offer some advice to those of you who are starting a fitness program for the first time (or perhaps restarting one after a long absence).
These are my top 5 new to fitness mistakes.
- Not having a plan.
If you don’t have a clear goal and clear objectives to meeting these goals, including a workout plan that is designed to help you meet your goals, you will just end up being frustrated. Make a plan, seeking the help of a professional ideally, document it and stick to it. - Overdoing it.
Delayed Onset Muscle Soreness (DOMS) is very normal when starting a new workout. Generally it lasts two to three days then subsides. However, I see many people flushed with new found enthusiasm try to lift too much or go too far who end up feeling it for many days, even weeks. This can lead to injury and creates a negative feeling from exercise instead of a positive one. Ease into it, take it slow at first. Concentrate on getting the basics right before moving into complex or lengthy workouts. - Trying to be a morning exerciser if you’re not a morning person.
This also applies to those who commit to an after work workout and are not naturally energetic at that time. Don’t try to force yourself to be something you aren’t, at least in the beginning. Over time your commitment to health and fitness might change those patterns, I know it did for me. When asked what time is the best time to work out, I always say the time you will actually do it. - Not sharing your goals with those closest to you.
If you are really going to make this work you have to get a buy in from your spouse or significant other. You need their support or at the very least they have to be aware of your goals so they don’t accidently derail you. - Working out hard but still eating junk.
In my opinion the biggest part of the battle is your nutrition. You can’t out train a bad diet, so starting an exercise program and changing your nutritional habits go hand in hand. Running 30 minutes then eating a muffin and drinking a giant whipped coffee drink will not get you where you want to go.
For those of you out there who are not new to fitness, what would you like to share that you wish someone had told you when you started your journey? I would love to hear your stories and advice.
Please help me out by Retweeting or Liking this article on Facebook...thanks, Pamela!
Related Posts:
Recovering From Your Vacation
by Pamela | June 21st, 2010 at 10:44 am
I just got back from vacation and I am so glad to be home. It’s not just getting to sleep in my own bed or having all my creature comforts around me. It’s getting back to my normal. Namely getting back to home cooked healthy food and my workouts.
image by lrargerichI timed my vacation week to be my recovery week from weight training. No workouts for me for 5 days. The closest thing to a workout was all the walking (we must have went up and down Michigan Ave. at least 20 times) and a little time playing in the pool. By day 3 I felt different. Maybe it’s all in my head, but I felt like I had lost a little of my bounce without my workouts. Normally when I take my week off from weights I still do cardio, yoga or other active rest type activities. Not this week, my activity was limited to walking from shop to shop and around museums.
Then the food was almost always at a restaurant. The first day in Chicago I did make a visit to Whole Foods and stocked up on Greek yogurt and fruit. So every morning I had a clean breakfast and some green tea. This was a great way to start the day. The rest of the day, however, was another story.
I love Gino’s East deep dish pizza. Since I make it to Chicago maybe once every two years I do not deny myself the things there I love. So I had my deep dish, brunch at Grand Luxe Café and a giant BBQ “Beef” (otherwise known as seitan) sandwich with sweet potato fries at the Chicago Diner. The night before we left I couldn’t sleep because my stomach was very grumpy with me about what I had eaten. Going on vacation can be a time to indulge a bit, but also a great reminder of why I don’t eat any of what I just described normally.
image by kevindooleyI was also a bit “puffy” from the higher sodium intake and resulting water retention. Restaurant food has so much sodium in it, so different than how I cook at home. After one meal in particular I had a salty feeling in my mouth hours later. Yuck.
Needless to say, I really did enjoy myself and there is nothing wrong with that. If we eat clean and live fit 360 days of the year, then indulging for 5 is not a big deal. However, the day we came home, before I even got back, I started getting closer to a normal nutrition plan. Lunch at the airport was steamed veggies, steamed rice and spicy tofu. I then had a protein bar on the plane instead of some other snack I could have grabbed in the airport (like Garrett’s Popcorn). At home, the next day, I was already starting to feel like myself again. The puffiness was diminishing and I loved eating my favorite Egg White and Spinach Omelet for lunch.
This morning I got up and decided to do sprints in the park. It felt good to move, to sweat, and to feel my heart pounding. I really miss it when I don’t work out. After that workout today and a couple of days back into my normal clean eating, I really feel like myself again with the added bonus of being a bit more rested since I got away from home and the PC. I am ready to take on the world again.
Please help me out by Retweeting or Liking this article on Facebook...thanks, Pamela!
Related Posts:
