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A Play List to Keep You Moving! |
 I have put together a play list of upbeat songs that will inspire you to get moving in your workouts. I hope that you enjoy the list. If you end up loving a song or two, I recommend you check out my new favorite website: Pandora.com. This is absolutely the greatest website for music lovers like me. At no charge, you can enter in either a song or artist you like then they will create a play list of like music to be played online. This is the place where I learn about new artists and music to keep me and my clients motivated during workouts.
1. Move for Me by Kaskade
2. Hot N Cold by Katy Perry
3. Let Me Think About It by Ida Corr
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Three Fitness Tips I Swear By… |
 1. The 80-20 Ratio: When trying to lean out (think six-pack or tight thighs) use the 80 to 20 ratio. The 80 to 20 ratio is (cardiovascular exercise and diet) and (resistance training). When trying to tighten parts of your body like your abs or thighs concentrate 80% of your efforts on cardiovascular training (getting up to your target heart rate and burning fat) and diet (watching your fat intake and the calories you eat). Resistance training exercises such as ab exercises should be focused on 20% of the time. Remember most people have enough muscle development; the problem is having too much fat on top of their muscles, hence the 80 to 20 ratio.
2. Never Over-eat or Starve Yourself: Think of eating on a scale from 1 to 10, with 1 being starved and 10 being stuffed. Never eat past a 7, and never let yourself get under a 2. Being hungry all the time will ultimately do a number on your metabolism so it gets harder and harder to maintain an ideal weight.
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Get Moving to Fight Fatigue! |
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 I was meeting with a group of nurses and doctors recently as part of a collaborative effort with our local medical center to help bridge the gap between medicine and fitness. Before we got started, one of the nurses was quizzing me on what type of exercises she should be doing. Like most of us, she was looking to slim down and tone up but also wanted to increase her energy. She informed me of her current program that included walking several days a week with co-workers and admitted she was still waiting for the energy to kick in. While I am one who appreciates all types of exercise, I must admit that when it comes to fighting fatigue, not all exercise is created equal.
The higher the intensity of cardio exercises you do, the more energy you will have. Of course, this is all relative to your individual fitness so there is not one specific workout I can suggest. Instead, think of taking your moderate to lower intensity workouts and put some short bursts of higher intensity work in there. Sweat! Raise your heart rate! I promise you, you will feel a change in energy shortly after as well as a gradual increase of energy over time alongside a decrease in fatigue. |
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Hi everyone, Are you serious about shaping up? A workout/nutrition journal can help you get moving in the right direction. Jotting down your health goals in a journal motivates you and helps you keep track of what is going in and how much is going out. Plus, writing it out will guide you to what is working and what is not working. It's a way of staying aware of what you are doing instead of just going through the motions. Note all your activities, your daily food intake, how much sleep you got and your general state of mind. I promise you, this works! Happy Jumping! Tressa |
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Cardio Rx for stubborn plateau's |
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Hi everyone, Hope you are all enjoying the last days of summer. I wanted to share with you a cardio workout that I used last week with some clients who were struggling to get the scale moving again. We talked about how you have to change things up push your body in a different way to get past a stubborn plateau. This workout is designed for someone who is already able to do 30-40 minutes of continuous exercise. The Program: The Biathlon challenge (elliptical trainer and treadmill)
Target Heart Rate: 70 to 85% of max heart rate (220-age x .7 and .85)
How? Warm up on treadmill with a brisk walk then a light jog. Proceed to a faster jog or run so that your heart rate gets to 85%. Once at 85%, continue for one minute then reduce speed to bring heart rate down to 70% for 2 minutes. Continue these intervals for 12 minutes then head to the elliptical trainer and maintain a pace at 75% for 10 minutes. Do this entire sequence one more time. Cool it down and stretch. This should take about 45 minutes with a goal of doing it three or four times per week. Happy calorie burning! Tressa |
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