Does your fitness routine need a tune-up?

Does your fitness routine need a tune-up?
We tune pianos, tune-up our cars but often engage in the same fitness routine expecting different results.  It may be time for a fitness makeover.

Studies have shown that varying your workout can help boost your metabolism and break a weight loss plateau.  When you start a new exercise routine your body has to readjust or change to accommodate the new routine.  Your muscles are rebuilding and readjusting in different ways.  This confuses the muscles so to speak, and this in itself increases caloric output.  Once your body adapts again you end up burning fewer calories doing the same routine.  Your body goes on auto-pilot and requires less energy. As you get bored so does your body.  Below are some effective methods of exercise training you can incorporate to jumpstart your metabolism again and give your fitness routine a new beginning:

Strength Training 
The more muscle the higher the metabolism, even at rest.  According to the American Council on Exercise,  “ Strength training has been shown to be very effective in helping people manage their weight because the added muscle helps to offset the metabolism-lowering effect of dieting and losing weight. “  To start any strength training program you want to start out with a light weight (two to five pounds) of one set (consisting of eight to twelve repetitions).  Be sure to incorporate all muscle groups starting with the larger groups such as chest, back and legs then moving to the smaller muscles such as the arms. There are also many exercises using your own body weight or a stability ball that can increase strength as well. Consult with a fitness professional if you are not comfortable starting a program on your own..

 Cross Training
Mix it up!  If you routinely use the treadmill try biking or swimming.  If you enjoy the treadmill or have access to only one activity mix that up.  Change the pace, the intensity the time in regular intervals.  This will keep your metabolism on its toes.

Un-training
Many times exercising too much can be detrimental.  Your body does not get a chance to recuperate and engage in rebuilding the muscle.  Overtraining can also leave your body prone to injury.  Choose gentler activities to balance your more intense routines.  Try Tai Chi or yoga. Or choose a more recreational activity such as dancing or gardening.  Even a leisurely stroll has positive health benefits. Aim for thirty minutes of enjoyable activity that engage your body.

The bottom line is giving your fitness routine an occasional review, and adding to your menu options of exercise increases the likelihood of long term weight management success.  Be sure your fitness program incorporates aerobic activity and flexibility exercises along with strength training.  This overall well balanced approach to fitness is not only most effective but safest.

If you have been inactive for awhile talk with your doctor especially if you have any pre-existing or chronic health conditions.

Banish Exercise Boredom

Banish Exercise Boredom

It's 6 a. m. and you want to exercise, but your face feels like it's permanently planted to the pillow. A little motivation helps battle boredom and will get you out of bed, even when the sheep beckon you to stay. Even the most dedicated exercisers occasionally get bored with their routine. Waning motivation, cutting workouts short and not having your old enthusiasm are all signs of a stale exercise regimen. So take a close look at your program and determine what's causing the exercise ennui. Working out alone can be an oasis of solitude on a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner. You won't skip a workout if someone is waiting on you. Plus, you might just give it that extra push when someone you know is watching. Just about every sport or activity has a club, too. To find one, ask around at gyms or local community centers. Keeping up with the crowd also means you'll be challenged to improve your skills.

Ask about organized workouts and races offered by local track clubs, as well as group rides hosted by cycling clubs. Many exercisers workout simply to stay in shape, but setting a goal, such as finishing a 10K race or completing a rough-water swim, will give your daily workouts more meaning. Try some of the new "toys." Small exercise gadgets aren't necessary, but they can make your workouts more fun and challenging. Heart-rate monitors, pedometers and safety equipment are just a few items to consider.

Find out which new training gadgets are available for your favorite activity. Sometimes you do need time off. In that case, cut back on your usual routine, and substitute other activities. You might even find one that you enjoy more than your old favorites! You can substitute your formal routine with yard work, cleaning out the garage or helping a friend move. All of these add up to calories burned and help your routine grow even stronger. And remember that even the most dedicated exercisers have slumps in motivation. It's been said that the average endurance athlete starts and stops a fitness program 13 times before getting hooked. The initial phase of breaking into a fitness lifestyle are often filled with frustration, discouragement, aches, and pains. Most people claim the best part of their workout is when it's over! The results feel good, but the joy of the process somehow gets lost in the shuffle. We don't love what we are doing and it's natural to stop doing what we don't love. There is no magic required for staying motivated and excited for your workouts on a daily basis. Look to the bigger picture of your health and an energetic body. Simple awareness of the blood pumping through your vessels can motivate you to continue and feel good about the process itself.

To increase your pleasure, consider the following:

Create the time.

 Many of us feel we don't have enough time to workout. Give yourself one hour a day to do some kind of exercise, more if you have it. Taking the time to workout will give you more energy and better focus in other aspects of your life, including work and family.

Become affiliated.

 Join a group with similar interests. You'll encourage each other to show up and complete workouts.

Compete in an event or join a fund raiser.

 It will not only foster improvement and a sense of accomplishment, but also offer rewards for motivation such as medals, ribbons, certificates, prizes and helping out a bigger cause.

Vary your routine.

 Pleasure increases when you change your routine and environment. Seek opportunities to alter where and how you train. This will boost excitement, enthusiasm and joy.

Be less rigid.

 If you feel forced to exercise, you'll be miserable. Go with the flow. Sometimes it's better to just take off a day or two when you're feeling burned out.

Cross train.

 If you run, for instance, ride a bike or swim once a week to balance the system and give certain muscle groups a rest.

Add variety to your program.

 The cross-training concept is one that works on many levels and can help you break through boredom. Ideally, any exercise program includes elements of cardiovascular exercise, weight training and flexibility. Try a boxing workout or running intervals on the track.

Set goals.

 Goals are natural motivators, especially those that bring pleasure. For example, schedule your next event or competition in a beautiful location and combine it with a family vacation.

Be patient.

 Give yourself the chance to gradually develop as an athlete.

Keep perspective.

 Lighten up when you begin to take yourself too seriously. Your purpose is to have fun and enjoy the process. Otherwise, it becomes a burden.

So, if you're ready to get rid of your exercise boredom, toss out the excuses and reset some goals. Setting goals will encourage you to develop new skills and strategies to improve and focus attention on the task you want to accomplish. True failure only happens when you're unwilling to take the risks to grow and improve. You never want to look back with regret and wish you had taken the risk to go all out and find how good you can be!

Try these affirmations when the going gets tough:

•Failures are lessons from which I learn and forge ahead

•Success doesn't guarantee happiness; failure need not be misery

•Performance is a roller coaster

• Stop, look, and learn

• Adversity leads to inner strength. I am better because of it

• I act instead of reacting; I learn from failure

•Setbacks are my teachers, they help me to go beyond my limits

Finally, use the tool of visualization to guide you to success.

Remember to keep perspective whenever you face boredom, any kind of setback or failure. You've realized tremendous physiological benefits from your workouts.

Not only are a few failures and setbacks inaccurate indications of your abilities, they may very well be the key to your greatest breakthroughs and success. Today's failure won't matter in 10 years, but failing to go forward might.

GREAT RESULTS @ Healthy Body Fit Mind

Habits Make You Fat

Habits Make You Fat

Overeating is the result of habits and if you can target those habits and resolve them then the overeating and subsequent weight gain will be a thing of the past. Humans are habitual beings and most things we do in life are the result of habits. The problem with habits is the fact that they generally start with very small changes in our life and more often than not we don't even notice them. Once they become habits though it is very hard to break the cycle and make changes.

Many people who are overweight have a number of habits that all combine to create the state that they find themselves in. And what makes matters worse when food is involved is the way that it reacts with our body and in particular those foods that are low in nutritional value causing hunger and the need for ever increasing quantities in an attempt to keep us satisfied. How often do you find yourself eating due to the particular emotional state of mind that you are in? It is common for people to eat when they are feeling sad, depressed, lonely, happy and so on, as all these emotions can trigger the desire for food.

These emotional related eating 'habits' are very often difficult for people to break simply because most of the time we are unaware of the fact that they are present. Sure you can see the pattern when you think about it or when it is mentioned to you but most of the time you don't even consider these habits as the focus is directed on the need to feel better and the belief is that food will bring about that change. Unfortunately this is not the solution and all it does is lead to more problems that in turn continues the cycle of overeating and weight gain.

Come by Healthy Body Fit Mind and we can help you form better habits to help you lose weight...and keep it off. 

Age is not an excuse

Age is not an excuse

There's no doubt about the fact that the body changes as we age and fat is stored in places that we didn't have to worry about when we were younger. The metabolism slows and the digestive system doesn't work as well as it once did. Hormonal changes in the body can also affect the shape that you are in but there is one thing that always remains the same at all ages - If you eat too much food and drink too much alcohol you will gain weight. Many people use their age as an excuse for being over weight but this is not acceptable.

Consider how many elderly people there are who are still slim, fit and healthy and you will see that age is not an excuse. Lifestyles create the body we have to live with and the effects of poor lifestyle choices are multiplied as we age because the abuse that we have been giving our body through poor food choices throughout our life accumulates with fat and other health related problems due to poor nutrition. You can and should expect to keep your fat percentage at an optimum level throughout your life. The health benefits from doing so will pay dividends with a better quality of life and reduced dependence on medication and other health related expenditure as you age. At any stage in your life, no matter how old you are you can benefit from improved nutrition and exercise. Anything that will reduce the excess levels in your body fat will assist in helping you to live longer and to enjoy that time more.

Starting on an exercise program and taking care to improve your nutrition is the best way to turn back the body clock and it is never too late to start winding back the years. Obviously the sooner you start the better but starting is the essential ingredient that you need right now.

8 Minutes to Muscles

8 Minutes to Muscles

If you are like most people, you are time deprived and don't want to spend hours in the gym, but want to look as if you do.  Improving your life and health does not need to take a lot of time if you have a plan and use effective and proven techniques.  In a time urgent world getting in a full fitness routine may not be in your regular schedule.  You can make a significant difference in your muscle size, strength, posture, appearance and self esteem with a minimal time investment. 

Commit to taking 8 Minutes a day 7 days a week to reshape your body.  Start by choosing the 5 body parts that need the most attention.  For example the Abs, Chest, Legs, Shoulders and Arms.  Monday Through Friday perform 8 minutes of strengthening exercises for the given body part.  Using the abdominals as an example, start out with the following 8 exercises on a Monday; basic crunch, reverse crunch, double crunch, bicycle maneuver, oblique crunch, long arm crunch and vertical leg crunch.  Perform each one for 45 seconds, resting for 15 seconds and then proceed to the next exercise.  At the end of 8 minutes you will have stimulated the waist which in time will help to decrease back pain, improve you posture, give you the appearance of a leaner look and bring in your belt a few notches.

On Tuesday through Friday, do the same for each muscle groups you would like to focus on.  Be sure to perform each exercise slowly and with perfect form.  As you get stronger, add more resistance to the strengthening exercises.  Set a consistent time of day to reserve your 8 minutes of exercise.  First thing in the morning may be best.  Getting up 8 minutes earlier is certainly worth the results it can produce.  Strength training will help to add lean metabolically active muscle which will help you to burn more calories while you sleep. 

On Saturday, take 8 minutes to perform 10 stretches for the major muscle groups.  This will help to enhance your range of motion, decrease risk of injury, relieve stress in the muscles and prevent future loss of flexibility.  Perform the stretches after you get out of the shower when you body is the warmest. Hold each stretch for 30 seconds and when appropriate repeat on the other limb.  Be sure to inhale and exhale deeply with each stretch. 

On Sunday opt for 8 minutes of meditation.  That can mean different things for different people.  For some it may be going for a solitary walk taking in the fresh air and beautiful scenery.  For others it may be sitting in your favorite chair taking deep breaths and focusing internally.  The purpose is to relax your mind, reduce your stress and release physical tension. If you are able to sneak in an additional 8 minutes throughout the week, strive to get your heart rate up by walking briskly to balance out your program.  The endorphin rush will give your mood a boost.  Your 8 minute cardio sessions do not have to be consecutive with your strength sessions.  You can do several 8 minute bouts a day. 

Keep in mind that 8 minutes can make a difference in your physical fitness and mental health, but when possible, treat yourself to a longer workout session.

9 Secrets of Weight Loss for Baby Boomers

What do you mean when you say you want to lose weight?

When people say they want to lose weight they usually mean (even if they don’t always know it at the time) the following:

I need more energy (for myself, my family)

I want to be healthier (lower blood pressure, lower cholesterol, etc,)

I want to feel better about myself

I want to live healthier and age gracefully

I want to be independent

I want to wear my favorite pair of jeans, again!

I want to play with my grandkids (and not get winded)

What usually happens is you “diet” so you can lose a few quick pounds.  You lose weight alright, but if you’re only dieting (especially if not a healthy diet) you actually lose lean muscle mass versus fat.  Who cares, you say?  You just want to lose a few pounds, what difference does it make.  The big difference is, you want to keep it off!  What you really want is to lose fat, not muscle and you want to manage your weight thereafter.

It’s really a matter of choices; lifestyle choices.  You can hire a personal trainer and a personal chef like many of the celebrities do BUT even they relapse so to speak without making the everyday little decisions that can make a big difference.

Here are small simple and sensible choices you can start to make towards a healthier lifestyle:

• Drink water – whenever you’re thirsty go for the water first.  When you sit down at a restaurant ask for water first.  If you feel hungry, drink water first.

• Get up 15 minutes earlier – use those fifteen minutes to stretch.  Get your body used to moving. 

• Take the stairs – seriously, not just when the elevator is broken, not when the escalator is too full, just take the stairs.  If you have to go many levels, take the stairs a couple of flights, then hitch a ride on the elevator the rest of the way.

• Do not use ANY store bought salad dressing.  Make your own.  All you need is olive oil, lemon, any kind of vinegar and your favorite spices.  If you want to substitute oil for lemon flavor fish oil (Omega 3 bonus) you can skip the olive oil and lemon.

• Dance….whenever, wherever and however long you can!  No one has to see you and you don’t even need music.  Just dance!

• Take your dog for a walk.  If you don’t have a dog, take your neighbor’s dog or go with your neighbor. 

• Try anything new---challenge your brain to learn something you always wanted to do.  Dig into those memory banks, what did you always wanted to do when you were little and never got to try.  Many local community centers offer affordable classes on an array of subjects both physical and mental.

• Get plenty of sleep – since you’re getting up fifteen minutes earlier, and moving throughout the day, you can go to bed 15 minutes earlier and get at least 7 – 8 hours of sleep. 

• The better you feel, the more you can do to enjoy your family and any free time you have in this generally hectic world! 

© 2009This article is compliments of MaryAnn Molloy of Healthy Body, Fit Mind  www.HealthyBodyFitMind.com

 

MaryAnn Molloy has been in the health and fitness business for over 20 years with a background in fitness, personal training, behavior modification and weight loss.  She is a contributor  to many local publications in Maine has a personal training studio in South Portland, Maine and is certified through the American College of Sports Medicine.  She may be contacted by email at info@healthybodyfitmind.com

The Benefits of Exercise for Menopausal Symptoms

The Benefits of Exercise for Menopausal Symptoms

During menopause hormone production begins to decline in the ovaries.  This begins in the mid to late thirties, increases in the forties and by the fifties menstruation usually ceases altogether.  Menopause is an extremely individual experience that varies from mild to radically life-altering (or even haltering for some).  The shifting and fluctuating of hormones can create symptoms such as:

• Hot flashes
• Irritability
• Sleep disorders
• Depression, stress and anxiety

When experiencing these symptoms, consult your health care provider. Many symptoms can mask other underlying issues such as osteoporosis and cardiovascular disease.

The biggest common symptom for most women is weight gain. Women can gain a minimum of ten to fifteen pounds during the menopausal years. The gain tends to accumulate in the abdominal region which poses even more health issues if not addressed. 

Maintaining weight during this time is difficult; losing weight even more so. The good news is there are lifestyle changes you can make now that will provide important health benefits going forward that can assist in weight management and even weight loss.  These changes include calorie reduction, portion control, avoiding fad diets, drinking sufficient amounts of water and increasing physical activity through exercise.

The focus on exercise is very important as a woman ages on many levels. During these years however it is often most difficult to adhere to regularly.  Regular exercise strengthens your heart and bones; helps control your weight, and can help alleviate stress and bouts of depression. Exercising or being physically active must be done consistently in order to prevent your metabolism from slowing down.

Based on a recent study in the Journal of Women and Aging, the Arthritis Foundation states that “Exercise produces similar benefits to Hormone Replacement Therapy.”  Exercise increase estrogen levels which in turn help control or even eliminate hot flashes.

Partaking in aerobic activity can increase your metabolism and burn fat. Aerobic activity also increases levels of serotonin, often referred to as the “feel good” hormone.  This helps relieve stress, anxiety and mild depression. One of the simplest ways to incorporate aerobic activity in to your life is through walking.  Increase the duration in intervals; start at ten minutes a day and increase by one minute a day.  Easing into it will help make it more of a habit.  Other aerobic activities that increase your heart rate are dancing, speed cleaning, swimming, gardening, cycling and chasing the grandchildren.  There are also a lot of fun group fitness classes for these days from Zumba to Nordic Walking and Kettle balls. 

Strength training is equally important for several reasons.  Strength training exercises involving resistance or weights increase lean muscle and help prevent osteoporosis. Strength training (involving resistance such as rubber bands, hand weights or your own body weight) increases bone density, increases metabolism and burns more fat, even at rest.

There are many benefits to including exercise as a tool to address any menopausal symptoms.  Just as important to consider regardless of menopause is that physically inactive women are more likely to suffer from heart disease, obesity, high blood pressure, diabetes, and osteoporosis.   If you are not sure where to begin, just start out slow and get moving more than what your usual normal daily routine entails.  Consulting a Certified Personal Trainer or joining a health club also options to consider.

MaryAnn Molloy is an ACSM certified personal trainer with over fifteen years experience in the health and fitness field. She runs Healthy Body, Fit Mind of South Portland, which helps Baby Boomer and senior women with fitness, weight loss and lifestyle management.

 To contact her email maryann@healthybodyfitmind.com or visit www.healthybodyfitmind.com