running

How to determine what workout will WORK for you…

photo

This is probably one of my all time favorite topics.  I love trying to help people determine what will help them get into the BEST shape of their life.  Whether you have no weight to lose and want to tone up, or lose 100lbs, you should follow a few basics in order to determine what works best for you.  Bottom line is this…if you have been doing the same program for a while now with the same results, you may need a change.

#1.  Do you put muscle on easily?  I do NOT fit into the “puts muscle on easy” club.  I have always been one of those people that even when I lift, I still look a little “softer.”  This is good and bad.  It’s good because I really didn’t “bulk up” in college when I was lifting my heaviest.  It’s bad because I have to work harder to gain muscle when I want it.  If you fall into either category you may need to alter the amount of weight you are lifting to get the results that you want.

#2.  What look am I going for? I am not in competition.  I don’t want to look like a body builder.  But, I do want to look lean and toned.  I want to look feminine, but strong.  A nice balance would be ideal.  If you know what your goals are then you will have a better idea to what you need to do to get there.  If I decided in question #1 that I put muscle on easier and I want to bulk up then lifting heavy is what I need to do.  Or if I want the more feminine and “cut” muscles then I need to lift lighter weights for higher repetition.  Now, what’s funny about that is that I am not a muscle girl.  So I can lift heavier in order to get the right amount of toned.

#3.  Cardio vs. Resistance Training?  If you have been following this blog for a while you know my stance on this.  Though I love to go out for a nice run every now and then, running, or plain cardio is NOT the best route if you are trying to cut fat and tone  your body.  It just isn’t.  Your body needs muscle to burn fat.  That is just the science of it.  Any way you slice it, to get the best out of your workouts to burn fat you MUST put on muscle.  If it weren’t the case every episode of Biggest Loser would look the same.  They would diet and get on the elliptical machine and treadmill.  You see them on the ground, moving their bodies around, and lifting things the majority of the time am I right?? Cardio isn’t the key.  Get out of your comfort zone and try something with resistance training or weights.

Let me show you a few pictures that really caught people’s eye recently.  On the left I was only running. I ran like 4 times a week for about 30 to 40 minutes.  On the right is my “after” picture where I have done mostly resistance training.  Weight lifting, yoga, and circuits have gotten me to the body on the right.  I really only do “cardio” one day a week.

photo(5) photo(5) copy 2

#4.  It HAS to be fun.  You don’t always have to be miserable during your workouts.  One of the biggest misconception about working out is that it’s torture.  You are in control over what workouts you do.  I get a lot of clients that tell me how much they love Zumba.  That is a great and fun workout!!!  I’ve tested out Zumba classes, however for me it just wasn’t enough.  I struggled with some of the moves and it was hard for me to get my heart rate up.  Luckily, there are other options out there if “dance” is your thing.

***The best way to cut fat is always to improve your diet, but when you are done dieting you want their to be something fabulous for everyone to see.  And that is NOT the look of loose skin.  Putting muscle on as you diet is the absolute key.

Now, here are a few programs that I recommend.  These are workouts  I have PERSONALLY tested out and loved.  These are great workouts for STRENGTH and TONING!!!!!  They will help you cut the fat!

Les Mills PUMP

les-mills-pump-dvds

***This is basically an at-home version of “Body Pump” barbell class that is common at the gym.  If you’ve never tried a body pump class you need to get to a gym and try this out immediately.  You will be hooked.  It is an amazing way to SCULPT your body and feel strong again.  I really love that you can determine how much weight to use too.  This makes it a workout for anyone.  If you are in either group, the one that puts muscle on easy or the one that struggles, you can alter your workout accordingly.  Those muscle builders can put a light amount of weight on the bar.  Those that need to go heavier can do that too.  The main attraction to Les Mills PUMP is the “rep effect.”  You get a ton of reps in during the workout.  This is the workout that has changed my body.

Chalean Extreme

chalean-banner***I like this workout as a start up to those new to lifting weights.  The way that Chalene Johnson breaks it down into three phases is amazing.   Burn, Push & Lean are the three phases that help you get the sculpted look you are after.

 Turbofire

tfbanner

***If dancing is your thing this workout combines Dance moves with kickboxing in an intense, but forget that you are working out type of atmosphere.  Another Chalene Johnson program and one of my all time favorites.

Jackie Warner DVDs

72e48aab082addecb2d87158fe888280Personal-Training-with-Jackie

***Two of my favorite workouts.  They are quick and effective.  The downside is that it’s not a “program” so  you are doing the same thing OVER and OVER again.  But, still a great piece to put into your collection.

If you ever have questions about what workouts will work the best for your body type just ask.  Not everyone is the same.  Not everyone LIKES the same things.  Do your research and see what is available.  Know your goals and you will be more successful!

 

Haley Signature

 

Top 10 Gadgets for Fitness and Travel

fitnessgadgets

Today I want to talk to you about some of my favorite technology gadgets that help to make fitness fun.  AND these are great for the Holidays since a lot of us travel to see our family.  They can be used ANYWHERE to make sure that you get your workout completed no matter where your head is hitting it’s pillow.

1.  Nike Training Club App.

NikeTrainingApp

Tell it your fitness level and goals, and this multidimensional app pops up a list of appropriate workouts. It’s based on 130 dynamic training drills designed to work on cardio, build strength, and tone your core. Step-by-step instructions and video demos lead you into 30- and 45-minute full body workouts. Audio coaching and your own playlists keep you motivated throughout. And as you track your history and progress, you can earn rewards that unlock exclusive workouts from celebrities like Lea Michele, professional athletes like Shawn Johnson, and Rihanna’s personal trainer, Ary Nuñez. It can be used anywhere.  Don’t miss a workout with this amazing app.

How Much: Free

2.  Fitness Blender YouTube Channel

<iframe width=”853″ height=”480″ src=”//www.youtube.com/embed/fcN37TxBE_s” frameborder=”0″ allowfullscreen></iframe>

If you are on the go this youtube channel is a must.  There is a variety of workouts.  Some short, some long.  It also gives you an estimate on the number of calories you could burn if you work your buns off (literally).  Check it out.  I’ve done several of these on days where I just didn’t know what I wanted to do.

How Much:  Free

3.  GymBoss Interval Timer App

screen480x4802screen480x480

I have talked about the GymBoss app before when showing you how to create your own circuit training workout.  It is a fantastic app that allows you to set your interval and the number of rounds you want to complete.  It’s so easy to use, AND it’s loud enough to hear over your music that is playing on your phone, which is the trouble that I’ve had with other interval timers in the past.

How Much:  Free

4.  The “Hipssister.” Create pockets when you don’t have any.

hipssister

The joy in this beauty is that it’s not JUST for working out.  Sometimes I use mine at work when I don’t have an outfit that has pockets.  It can be added to ANY outfit to hold your possessions.  I use it when running to hold my phone and listen to my music.  I’ve never been a big fan of headphones or ear buds when working out.  This allows me to keep my phone close and dry, and surprisingly it stays put pretty well.  If I have REALLY slippery pants on it will move, but I don’t know that anything would stay put on those suckers.  Find it HERE

How much:  $26.00 – $35

5.  MyFitnessPal app.

myfitnesspal1-208x300

This is not a new app, but just in case you haven’t heard of it before I couldn’t NOT tell you about it.  This app is great for tracking your caloric intake daily.  Most people have done the hard work for you.  It even has food from restaurants AND a scanner option to scan the barcode of your food immediately.  It is by far my favorite food tracking app.

How much:  FREE

6.  Polar FT4 Heart Rate Monitor

PolarFt4

I know that I have also talked about the Heart Rate Monitor and how it changed my life in workouts.  I never really knew what I needed to do to burn calories before using mine.  I thought I knew, but I wasn’t always right.  The heart rate monitor can be taken anywhere and used in any type of workout.  All you do is enter in your height and weight and it does the rest.  If you are stuck in a rut this is a great way to really figure out what kind of calories your workouts are burning.  You may be surprised at what you find out.  I bought mine HERE.

How much:  around $60

7.  Valeo Neon Jump Rope

Neon Jump Rope

This “old school” but effective piece of workout equipment is a great way to strengthen your legs and kick up your cardiovascular ability.  Its small and easy to bring ANYWHERE.  Its a staple in my workouts, especially when I make my own circuit.  It can be found HERE.

How much:  $7.00

8.  Mr. Tea tea infuser

mrtea mrtea2

This tea infuser is adorable.  I am putting this on my Christmas list as I attempt to learn more about tea and the health benefits.  It, also, can be taken anywhere.  It can be found HERE.

How much: $10.00

9.  Nike Fuelband

Nike-Fuelband

There are many fitness trackers available out there, but none may be as fun as the Nike+ Fuelband ($149). It turns everyday activities into a game where the object is to rack up as many points as possible.

How much:  $149

10.  Nathan Strobelight

nathanstrobelight

The Nathan Strobe light is an effective way to stay safe while running outdoors.  Especially now that it gets dark so early, sometimes the only time you can go is after dark.  It can be easily attached to jackets and shows drivers that you are on the road too.  It can be found HERE.

How much: $10.00

So, when you are on the go this Holiday season, there is no reason you can’t find something to do.  Some of these could also make great stocking stuffers for the fitness friends on your list.  Happy Holidays and happy shopping!!!!!!!!!

Haley Signature

The Half Marathon…

Ok…so I’m taking a huge risk here.  I am going to talk about something that I don’t understand.  I am hoping to not UPSET anyone, but to maybe have someone shine some light on the obsession that is the “half marathon training.”

Let’s not be confused.  I understand what training for a half marathon is.  I understand the long runs and the short runs.  I understand the process that it takes in order to train for the race.  And I also understand the accomplishment factor.  I love that there are people that use this as a motivation to do something AMAZING.  Something that is difficult.  They set a goal and they can check it off of their bucket list.

What I do NOT understand is how many people are trying to use the half marathon as a method for weight loss.  It’s simply just not enough.

You have NO idea how many clients when talking recently have expressed to me that they are training for a a half marathon.  Or they WERE training for a half marathon and they quit at some point.  They either had joint pain or they weren’t getting the results that they needed.

This is what I mean.

Now before I go any further I have to announce that I LOVE RUNNING.  I enjoy it.  My own sister hosts a running and/or walking challenge EVERY month.  I love the feeling after a great run.  The sweat pouring off of my body, and face.  The pounding of the pavement under my feet, and the ability to think about whatever I want when I’m out there.  I also know that I am done after about 3.5 miles.  As a 31 year old woman I can say without ANY bit of sadness that I have NEVER IN MY LIFE ran more than 4 miles straight.  EVER.  I have never tried or attempted to run more than that, and I have no desire to do more than that at any time in the near future.

This is not because I am afraid to set a goal and not make it.  The only thing that stops me from even attempting such a thing is my ability to run and play with my grandchildren when I’m 60 years old.  I am afraid of the pounding and wear and tear of my body.  I am a HUGE believer in cross training.   My definition of cross training is this…exercise A.D.D.  Keep your body guessing and continuously trying something new.  I may run twice a week and do workout videos the next.  I may jump on the bike one day and do a HIIT workout the other days.  My limit for the day is 55 minutes.   I don’t think our bodies were made to do more than that over and over again.  I don’t think we should require our bodies to do more than that.

If in order to be healthy I have to do more than 2 hours of exercise…I am not happy.  And, I don’t have that kind of time.

Take a look at the picture below…

IMG_1333

To me, this is eye opening in so many ways.  You burn around 1300 calories when running a half marathon.  WOW.  That is amazing and mind blowing all at the same time.  The thing that gets me is that the person training for this would have to burn some serious calories as well.  But, as a weight loss plan this becomes a problem.  99% of the people that are training this way are burning off their muscle instead of fat.  This is why after training for a half marathon I still have people contacting me because their body isn’t making it to the results that they want.  And, some of the heavier women that go this route end up with a lot of joint pain.

Your body CRAVES muscle.  Give it what it wants.  And training for a half marathon is not the way to get it.

I am NOT the expert on all things half marathon.  Like I said, I have never done one.  But, what I do know is that a weight loss plan is best designed around resistance training and diet.  Cardio is an added bonus.  I know I have shared this picture before and I will share it again because I am obsessed with it.

cleaneating

Again, I truly hope that this post doesn’t upset anyone.  I am only expressing my opinion on a subject.  And like I said, I love the fact that so many people are setting a goal and going after it.  My life revolves around setting goals and helping others set goals and reaching them.  I am not trying to talk anyone out of what they TRULY want to do.  But, if you look at the science behind WEIGHT LOSS the half marathon may not be the perfect fit.  It’s not just about calories in versus calories out.  It’s about what you are forcing your body to do and with what kind of energy.

I would love to hear more opinions and ideas on this subject.  Do you agree or disagree?  Leave a comment so we can discuss.

Haley Signature