Missing My Abdominals

I posted this on my FaceBook page but wanted to share on my blog too! I was 24 or 25 in this picture.

Dear Abs, It's been sooooo long since I have seen you. Please come visit me for the summer.

http://www.fitforcefitness.com/

Trainer or NO trainer, you decide!

If your work outs go like this:

I might get up and work out...or not

I am going to try and work out for 60 minutes...or not

Maybe I will get these extra reps...or not

Maybe I should increase my weights for arm curls...or not

Then you need a Personal Trainer:


You WILL show up for your appointment

We WILL always get a full 60 minutes work out in

We WILL always get the last few reps

We WILL increase your weights if needed

Enough said!

http://www.fitforcefitness.com/

STRENGTH TRAINING FOR WEIGHT LOSS

I hate when people use the word “Diet”. To me this means eventually you will go off the “Diet”. You need to change your eating and physical activity behaviors for good.

When someone tells me that they lost 12 pounds in two weeks, I think 12 pounds of what? Losing muscle is a bad thing. Muscle burns a lot of calories. Inactive adults can lose up to 1 pound of muscle a year. If they continue to eat the same...the extra calories (not being burned) will get stored as fat. A pound of fat takes up more room than a pound of muscle.

Muscle burns more calories than fat. Your metabolism is closely linked to the amount of muscle you you have. Adding muscle to your frame will greatly increase the chance the weight loss will be maintained.

Strength Training is more important to fat loss than aerobic exercise. The reason lies in the amount of calories that are burned when you are not exercising. Aerobic exercise will raise your  resting metabolic rate temporarily for an hour or so after. Compare that to strength training that will raise your resting metabolic rate permanently.

Don’t think that you have to spend 2 hours a day in a gym to strength train. Gains can be made with a 30 minute work out, 2-3 times per week. This could be the key to successful weight control.

Below is a picture of 5 pounds of muscle and 5 pounds of fat. Which would you rather have?

GO GREEK!

Have you tried Greek Yogurt yet? If not you are missing out. One serving is a measly 130 calories, and a whopping 12 grams of protein. It is one of the best things you can put into your body. If you drink protein shakes after a work out, next time add a GREEK yogurt to that shake. You can also use the plain GREEK yogurt in place of sour cream, so much more nutritional value than sour cream or even the fat free sour cream.

Have you gone GREEK yet?

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Winter Warning

Somebody forgot to tell mother nature that spring is here. I was actually going to run my first 5k race of 2011 on Sunday...but I opted out because it is suppose to be cold with a snow/rain mix. YUK, This is not an excuse, I will run indoors.


Found some of this information on the Cleveland Clinic site and wanted to share. 

I know our tendency in the winter is to curl up in front of the TV and wait for better weather.  But it’s a good idea to get up off the coach and get moving. That’s because there is correlation between the hours you spend in front of a screen and your risk of death or disease.

Adults who spend four hours a day on screened based entertainment had a 48 percent increased risk of death from any cause and a 125 percent increased risk of heart disease. This is compared to adults who spent less than two hours a day on screened entertainment.

Excess screen time is part of an unhealthy life style. The medicine is simple...limit your screen time and increase your exercise and other healthy behaviors. Exercise in NOT an option.

I have to get off this computer now and go rescue my kids from X-Box and save all of our lives!

Here is a way to to get you moving!

http://www.fitforcefitness.com/