Tuesday, December 29, 2009

Your Fat Burning Workout Routine - Women's Health Magazine

Everyone has her own workout routine, and while we approve of the "workout," the "routine" has us worried. Familiarity might be comfortable, but it's not effective — certainly not when it comes to a sweat session. Doing the same thing over and over lulls your muscles into an I-can-do-this tedium and lessens your calorie burn.

The good news: You don't need to ditch your current workout to see more weight loss success results. You just need to learn how to rev it up. Follow these tips from some of the top trainers around the country for an ultra-efficient workout that zaps more calories and burns more fat. For calorie-torching foods and exercises, check out WH's Best Fat-Burning Foods and workout "Accelerate the Burn."

How to Burn Fat FastThe Treadmill

Your Comfort Zone
Flipping channels on the tube, you lope along, either running or walking, at the same ho-hum speed you were at yesterday. And the day before. And the day before that.

Blast More Fat
Don't bounce. You're not in an allergy-drug ad, running through fields of flowers. Keep your movement forward, not up and down, says Los Angeles-based personal trainer Gunnar Peterson. "Anything vertical is wasted energy: It doesn't help you." By focusing on what's ahead, you'll go faster and burn more calories in a shorter period of time.

Squeeze your glutes. "Do it as you push off your toes," says Jan Griscom, a personal trainer at New York City's Chelsea Piers. By focusing on your backside, you'll contract — and tone — the muscle (and make it, not the fat surrounding it, the star of your Sevens). And the more muscle you have, the more calories you'll need to maintain it — and the more fat you'll burn.

Challenge your muscles. At the end of a workout, slow your speed to 2.5 to 3.5 miles per hour. Skip for 30 seconds, walk for 30; walk backward for 30, forward for 30; stand sideways and shuffle with your right foot leading for 30 seconds, walk for 30, and repeat with left foot leading. "You'll call into action other muscles that don't work while going forward," Peterson says. "Which means they'll be surprised" — as will the person on the treadmill next to you — "and add to the calorie burn."

Tread lightly. Runners should land lightly to minimize impact on the joints; you shouldn't be able to hear your foot strike over your iPod. If you can, pretend as if you're landing on eggs and don't want to break them; you may need to slow the speed to get control of your strides.

Elliptical Trainer

Your Comfort Zone
Gliding along at a medium pace, your legs are on autopilot. And, if the machine has arms, your upper body is too.

Blast More Fat
Never stop working. To maximize fat burning, don't let the machine's gliding momentum dictate your pace. Your leg muscles should push the pedals around. If there are rails, lightly rest your hands on them — but no white-knuckling, since you may end up supporting your body weight that way.

Use intervals. During every third song on your MP3 player or every commercial break, ramp up the intensity and go as hard as you can. "A steady pace at a sustainable speed burns calories consistently, but intervals blast up the count," Peterson says.

Use your whole body. Every other minute, concentrate on strengthening your arms or core — you'll recruit more muscles and incinerate more fat. For example, if you're on a full-body machine, consciously engage your arms; push and pull with the same intensity as you're using for your legs. If it's a lower-body machine, put your arms in an athletic position — elbows bent, upper arms close to your ribs — to strengthen your core. For tips to blast your buns at the gym, see WH's "Rump Shakers."

Make sure your knees are pointing in the same direction as your toes. "Don't let your knees fall inward," says Mark Nutting, CSCS, NSCA-CPT, fitness director at Saco Sports & Fitness in Saco, Maine, "That puts severe stress on your ligaments."

Stair Stepper

Your Comfort Zone
You're bent forward at the hips, elbows locked, hands on the rails to ease your load on your beloved hills program, where you've been slogging away at level 7 since Christmas.

Blast More Fat
Stand up straight. Pretend you're squeezing a balloon between your shoulder blades, says Brooke Siler, author of The Ultimate Pilates Body Challenge. Use the rails for balance only, not support. Picture-perfect posture forces your core and back muscles to contract — great for toning. And engaging more muscles means burning more fat.

Mix up the depth of your stepping. In doing so, you'll surprise your muscles, which leads to an increased calorie burn. If you're a short stepper, add 1 minute of long, slow steps every 5 minutes. "Challenge your leg muscles in a way that they're not used to being challenged," Peterson says. If you usually go long and slow, pick up the pace and shorten the step to about 6 inches to make your muscles react and therefore adapt — that's where the change comes in.

**WEB EXCLUSIVE add some weights.
Integrate this 10-minute total body challenge, suggested by says Brooke Siler, author of The Ultimate Pilates Body Challenge, into your stair-stepping workout to tone and challenge muscles and blast more fat. Each section lasts two minutes. For a back and shoulder workout, extend your arms from your shoulders and do small circles in one direction for 10 counts, then reverse directions for ten.
To build shin strength, use just the balls of feet to push down the pedals (don't lift heels); For hamstrings, use just heels on the pedals (keep your toes lifted).
For an abs workout, holding a 3- to 5-pound weight in each hand. Bend your elbows and palms close to your abs and twist slowly from side to side as you keep your abs engaged. For the last two minutes, increase the machine speed and keep twisting.

Tuck your glutes under your hips. And make sure your feet are flat on the pedals. If you originate all movement in your core, not your legs, it will (a) hurt like a bitch and (b) work new muscles hard [see (a)], giving you — you guessed it — a more intense burn.

Spinning Class

Your Comfort Zone
Forget sweating — you haven't even started glistening yet. And you're about to start the cooldown. What was that about indoor cycling being such a good workout?

Blast More Fat
Crank it up. God created the resistance knob for a heavenly reason. Use it, especially on hills, to whittle your thighs to swimsuit-worthy slimness. Dixie Douville, R.N., a master Spinning instructor with Mad Dogg Athletics in Flanders, New Jersey, advises a pace of 60 to 80 revolutions per minute on hills. Find yours by counting how many times one foot goes around in 15 seconds and multiplying by four.

And keep it there. On flat terrain, aim for 80 to 110 rpm. That way, you'll use your muscles, not the momentum of the weighted front wheel, to power the bike. Go faster and you risk momentum taking over. "If you're going above 110, you need to increase resistance" until you're back in the 80 to 110 range, Douville says. "That makes the workout much harder and the calorie burn more significant than just pedaling faster."

Sit when you climb. This increases your muscular endurance and incinerates more fat. When you stand, you can use your whole leg for leverage and your body weight for momentum; sitting means you have to push more weight around with less help. "Unless you increase the resistance significantly, standing is basically bailing out of a climb," Douville says.

If the bike doesn't fit your frame, you won't get the maximum benefit from your ride (you will, however, get a massive back ache.) If you've got petite feet, don't cram them into the toe cage. "The ball of your foot should be over the pedal," she says Douville, "Otherwise, your arch supports all your weight and your foot goes numb." Your seat should be high enough so your knee bends slightly at the bottom of a pedal stroke, and it should be far enough away from the handlebars so that, when the pedals are at 3 and 9 o'clock, your knees are directly over your ankles. "Most people have their seats too close to their handlebars, and that puts tremendous stress on the knees," says Douville.


Your Comfort Zone
You pass the yellow house 7 minutes into your run, the coffee shop 10 minutes later. Thirteen minutes after that, you're home — where you take off your shoes so you can find them tomorrow to do the exact same route.

Blast More Fat
Run tall. Even more important, think about running tall. "Doing that immediately stops you from slouching and forces your arms to go front to back, not side to side," says Greg McMillan, a personal trainer and running coach in Austin, Texas. "Your hips stay tucked under, your butt doesn't stick out, and as a result, your stride is much more effective: You go farther with less energy expended." The result? You can suddenly run longer — and burn more calories.

Mix it up. Run your regular route in the opposite direction so your body doesn't know when to expect the hills. Better yet: Change your speed. "People shuffle when they run at the same pace all the time," McMillan says. "The body gets very efficient and doesn't have to work." If you typically run 30 minutes, try this 3-day routine: Day 1, go slower than your usual pace, but run for 40 minutes. Day 2, speed it up a notch, but run for only 20 minutes. Day 3, throw in some intervals: Run fast for 1 minute, easy for 2, and repeat 6 to 10 times. "Not only does that make the workout go by fast," McMillan says, "but it also burns more calories."

Drill it in. At the end of a workout, slim down your legs, bump up your heart rate, and build speed by doing drills. For 15 seconds, do knee pulls: Pull one knee high until your quads are parallel to the ground, then alternate with the other knee in rapid succession. Jog for 1 minute. Do 15 seconds of butt kicks: Try to hit your glutes with your heel. Jog for 1 minute. Finally, do grapevine (moving sideways, step your left foot over your right foot, then your left foot behind your right foot). Do 15 seconds, leading with one foot, then 15 seconds with the other. Jog for 1 minute, then cool down. As your strength increases, add sets.

Weight Training

Your Comfort Zone
Intimidated by heavy metal, you stick to the light stuff — nothing more than 10 pounds, please — then saunter over to the watercooler for an extended drink.

Blast More Fat
Pop some veins. Forget vanity. The weight you're hoisting should leave you red-faced and weak. "By the last rep, you should feel as though you have to put the weight down," says Brad Jordan, a personal trainer in Dayton, Ohio. "Three sets are plenty." Each day you lift, change it up. On one day, choose a weight you can lift for 8 to 12 reps; the next session, go with a lighter weight and lift 12 to 15 reps; on the last session, increase the load and lift only six to eight reps. It won't make you huge. It will build more muscle, which (all together now) burns more fat.

Minimize downtime. Allow 1 minute between sets for maximum burn. You'll keep your heart rate elevated and your metabolism juiced — both helpful calorie-burning boosts.

Recruit all muscles. To use as many muscles as possible, stand instead of sitting. Or, even better, stand on a Bosu or balance board. Don't let machines be an excuse to rest, Griscom says. For example, on the chest press machine, don't let your back touch the seat (or drop the seat all the way down). Get into a squatting position and do the reps from there.

**WEB EXCLUSIVE: Form Fix Just say no to the inner- and outer-thigh machine, what Nutting calls, "the most overused and under-needed piece of equipment. The inner and outer thighs get a much better workout when you do squats, lunges, step-ups and leg presses; anytime you have to keep your knee tracking forward, they get a workout.
Your Fat Burning Workout Routine

Sunday, December 27, 2009

Staying Fit-Focused

I have to say, I am proud of myself. It's been a long journey/struggle through many holidays, and although I'm not perfect, I am focused and committed to my health. I spent one week limiting my beverage consumption to water (plus one or two lite beers). By the time the Christmas holiday came around, I was ready for what was to come. And I gotta say, I did pretty well. I limited my second serving of dinner to much smaller portions than I had in the past. I was even able to say "no thank you" when it came to desserts. There's a first time for everything. So let me be the first to congratulate myself for setting limits, staying focused and staying in control. Let me also congratulate you for having the self-control to say "No" to that second (or third) slice of apple pie. No matter where you're at... congratulate yourself. That's the start of your new focus on fitness.

Saturday, December 12, 2009

It's Time to Get Serious About Ab Work

http://www.extreme-fitness-now.com/images/woman-flat-stomach.jpghttp://cm1.theinsider.com/media/0/201/41/usher-abs.0.0.0x0.415x600.jpegI have made the decision to give myself a hardcore upcoming workout week. I have already changed my lifestyle - eating, exercising and meditating. However, my dedication to my abs has not been up to par. When I go to the gym, I find it easy to work the upper body (chest, arms, shoulder, etc...) and to do 20-30 minutes of cardio (yes I've been improving). Unfortunately, I let my ab workout slip from my regimen. I am not sure how it happened. It could have been lack of time, boredom with the workout, or maybe it simply slipped my mind. Regardless, next week I am kicking my butt into gear.

I am going to push myself like I haven't done in the past. Eating habits must change, workout has to be revised. This is for the good of me. Abs are the core of the body. It is the midsection that keeps the upper body (including the back) and the lower body strong and balanced. It is also very important in keeping the posture straight. In general, different sections of your body depends on your stomach muscles.

http://images.askmen.com/money/keywords/abs_965764.jpgThe first thing I am going to do is increase my water intake and decrease other beverages. Drinking water helps flush fat by helping to create a more efficient metabolism. Research has shown that 75% of body is made up of water. By consuming more water we increase our metabolism and burn more calories. That starts now.

I will also plan out my meals and design an exercise regimen that fits my lifestyle and schedule. This is doable. This is not a crash diet, fad, or temporary solution. This will become my life- giving me a longer life.

What can you do to live a longer life? Shouldn't you put your foot... and your fork down and live your life?! Why not start today.

Thursday, December 10, 2009

Top Ten 'Move Your Body' Workout Songs

Okay, so you made it to the living room, picked up your weights and you are ready to move your body; but somethings missing. Hmmm, everything seems to be in place, but suddenly you realize that their is an uninspiring melody playing in your head... or on the television. These sounds can be negative self-talk, a Hostess Cupcake commercial, or some very slow... take a nap (or gettn busy) type music. No, no, no... this will definitely not work.

Music (especially if it drowns out the negative self-talk) can be a very important part of your work out. That's why aerobic instructors work diligently to ensure that they have the most inspiring and effective music for their class. Michael Jackson for Step Class, Flo Rida for Spin, and Uman for Yoga. You pick your style, your tunes and your workout. Let the music complement your workout goals.

Here is Mind Ur Body Fitness' top 10 workout songs. These songs are great for cardio and weighttraining.

1) Forever - Chris Brown
2) Shake It - Metro Station
3) Let It Rock - Kevin Rudolph (feat Lil Wayne)
4) Don't Stop the Music - Rihanna
5) Disturbia - Rihanna
6) All Nite - Janet Jackson
7) Just Dance - Lady Ga Ga
8) Dreamer - Chris Brown
9) Eye of the Tiger
10a) He Ya! - Andre 3000
10b) Move Along - The All-American Reject

What do you think? What's on your playlist?

Biggest Loser's Bob Harper Fitness Advice

I created a few motivational montage videos on youtube using audio and video clips of Bob Harper. Check it out at the link below.

Tuesday, December 8, 2009

Work Out The Way You Want To

Flat Stomach Workout for Women
Originally uploaded by mewall82

Despite what you hear, read or are told what to do, when you exercise you have to make it fun. And by making it fun, I mean do it your way. Talk to your trainer, research exercises online, or sit back (for now) and watch ExerciseTv.


Because in order to stay motivated you have to create a workout plan that fits your lifestyle and more importantly, your interests. Find exercises that are in line with your daily habits, hobbies, etc. If you like to walk, then take a walk. If you like basketball, volleyball, dancing, etc. then make time with some friends and get out there and do it. And who can forget that good ole' New England snow? Shoveling anyone? That's a great exercise.

Trainers can very helpful in helping you discover exercises that fit your personality. They will also teach you the proper form when starting the program. But like I said you can also find some great online tutorials. So get out there and get active... And Have Fun!

Sunday, December 6, 2009

From fat to gym rat, woman loses 200 pounds

From fat to gym rat, woman loses 200 pounds

By Steve Almasy, CNN
December 4, 2009 11:17 a.m. EST
  • After topping scale at 352 pounds, Oregon woman lost 200 pounds over six years
  • Her escalating blood pressure proved a motivating factor to change diet, improve fitness
  • She says always have a plan for what to eat, cut out sugar
  • To lose weight, you need to form a positive self-image and do things to reinforce that notion, she says
(CNN) -- These days, Becky Griggs starts her morning well before the sun comes up, in time to meet her clients at the gym at 5:30. It's a big change from six years ago, when she was 352 pounds and, as she calls it, engaged in a "slow form of suicide."
She said that growing up, she was always the pudgy kid, but in hindsight, she was only slightly overweight. In her mind, though, she was a fat girl.
"We are taught what is slim and skinny and pretty and right," she said recently by phone, "but in reality, what is fit and healthy is a different thing."
Positive self-image means a lot, she said, and it has been the key to her losing more than 200 pounds.
Name: Becky Griggs, a 43-year-old fitness trainer from Oregon City, Oregon. She teaches four days a week. Before she became a trainer five years ago, she operated a yarn shop. She is a married mother of two children in their early 20s.
Background: One of the things that began to worry Griggs as an adult was her blood pressure. For years, it was low, but when it started to climb, that really caught her attention.
She also was worried about needing help from her husband. Just walking back from the bathroom in the middle of the night became a nightmare. She would return to bed and worry that she was going to pass out and die.
"I used to lay in bed awake, and my heart was racing so hard that I was afraid, and I wanted to make sure that if I needed help that I was cognizant of that," she said.
How much she lost: At her heaviest, she was 352 pounds. When she competed in a body-building contest this year, she weighed 139 pounds. Most of the time, she weighs about 150.
iReport: Share your weight loss success story
How she lost it: "Calories in versus calories out," she said. Like many overweight people, she had a bookshelf of diet plan books. But she needed to go back to what she called a super-simple plan of five small meals a day, focused on protein and something "God grew." About 80 percent of what she ate to lose weight was protein.
Weight loss success stories
Sugar and flour were out. She refers to it as clean eating. It sounds easy, she says, but when you start reading labels closely, you see how many foods have sugar in them. That includes most protein bars, which Griggs says are basically candy bars.
How she's keeping it off: She's not always eating clean, she said. But she plans ahead to counteract the moments of being "naughty."
"Food doesn't control me anymore, I control it," she said. "And I work out."
She loves being fit, she said. Muscles burn more fat, and they fit better in your clothes, she pointed out. Working out and getting sweaty is the best thing you can do for yourself each day, she said.
Read about other success stories at CNN's Fit Nation
It's more important to lose body fat, she said. All the students in her classes have their body fat pinched at the beginning and pinched again each month. She says it is a much better measure of your health than the height-and-weight charts put together by the government.
She became a fitness trainer to keep her in the gym. She didn't want to go back to "being that other girl," she said. To ensure that she would be faithful to her workouts, she became a trainer.
"It's taken time, but I know now that this me is the me who I am, and that fat girl, she is not me anymore," she said. "I am me because of her, but I won't ever go back to being her."
Advice for others: You have to believe that you can improve your health before you can make dietary and fitness changes. Put positive images in your mind, she said. Picture yourself putting down that hamburger and getting off the couch. And keep doing it.
She also said that morbidly obese people need to come to a reckoning about their weight. Many people who are that overweight are terrified of what they will become if they lose all those pounds, she said. Instead, they hide behind the fat and the food.
She also recommended finding like-minded people. When she was losing weight, she serendipitously found those folks at the gym, and they are a source of positive feedback, too. She also found support at a ballroom dance class.
Also, be careful around family members. "We moms, we're pushers," she said. Especially around holiday meals. Here's where positive self-image comes into play again.
"I tell clients and people in my classes that when you can look me in the eye and say, 'Oh my gosh, I had brownies and ice cream last night, and it was so good, that's when you have it,' " she said. "If you pick it up and start to eat it, and the negative self-talk starts ... that's when you put it down and say, 'No, thank you.' "

From the CNN Website

Winter Workouts And Winter Excercises To Stay In Shape During Winter - AOL Health

Winter Workouts And Winter Excercises To Stay In Shape During Winter - AOL Health

Wednesday, December 2, 2009

Lose that Baby Fat

Kelli and Child
Originally uploaded by 1tommyb

Say you just gave birth, baby's out and about, and you take your time walking over to the mirror- hoping to see that pre-pregnancy body staring back at you. Sorry, but more than likely, you're not going to see it. You have to remember that your body has gone through approximately ten months of reshaping, stretching and preparing for delivery. You have housed another life inside your body, and although it is possible for you to return to that lean physique you so desperately miss, its going to take a little effort on your part.

According to my Female Health Advisor, Rochelle W., new moms should start off slow if they want to regain the body they are looking for. "The female body is designed to have children." Women who have children "have to allow their bodies time to return to their natural state.  But you must be proactive."

There are a number of exercises that are beneficial to healthy weight loss. Especially kegel exercises, which help tone the pelvic floor muscles that were over-stretched during birth. So please, stay away from those crash diets; they can do more harm than good. Like with all exercise regimens, this should be a lifestyle change. My wife, and the mother of my 6-month old daughter, was at her wits end when she discovered that after she gave birth her body didn't magically return to its pre-pregnancy size. Although she heeded her doctor's advice to wait, my wife anxiously wanted to return to her active lifestyle so that she could feel good about herself and her appearance.

Luckily she followed her doctor's advice by doing very mild activities, she was avid about breastfeeding (which really helped), and after being cleared by the doctor she allowed me to train her again. (I also bought her a Wii Fit). But one of the best things she did was to begin taking yoga. She said that yoga provided her with the peace of mind she needed. It gave her a few minutes out of the house (or in a separate room while our daughter was asleep) to focus on herself, her breathing and her life as a new mom. After a few weeks, she dropped 20lbs. Now, six months later she has lost the full pregnancy weight (give or take a few pounds) and fits comfortably into her new pair of Express Skinny Leg jeans.

Losing weight post pregnancy should be a natural progression, not a quick fix. You should also get your doctor's OK before beginning any exercise program.

Tuesday, December 1, 2009

Reasons to Live... Healthy

So tired!
Originally uploaded by Katy Gartside Photography
What are you doing tomorrow morning? Maybe I should start with this very moment. What are you doing right now? What can you do to make yourself healthier this very moment? Put down the candy bar and replace it with some fruit, move away from your desk and take a stroll around the office, take the stairs instead of the elevator... or if you are on your way out, park as far away as you comfortably can from your destination and then walk the distance. It's these little things that count. It doesn't have to be painful and it doesn't have to cost anything. But the benefits are improved mental and physical well-being, improved sex drive, and improved mood.

So here's something to think about the next time you need some motivation: If you have children, a pet, or someone you are close to, think about how much more you can do with them if your health is greatly improved. You will be less dissatisfied with life and less "crabby". Improved health means improved life... now isn't that what it's all about?!

One last suggestion for motivation: Take a picture of your newborn baby girl, your five-year old son, your Irish Terrier, or your significant other and place it in your wallet, post as your desktop wallpaper, or place it as the background on your phone or ipod touch. So when you want to be active but lack the push, just look at the image and get moving!

Monday, November 30, 2009

The Fat Facts

Originally uploaded by Orrin

It is a known fact that in order to get the body, health, and brain functioning we want, we must combine exercise with proper eating habits. Although many of us have been encouraged or even "warned" by doctors and friends, we still have the hope that by some chance we will reach our goal by simply following one path over the other. Sorry, but it's not gonna work.

Let me take that back. It may work, depending on your body type or your genetics. We all hate... I mean, know, those individuals who can eat anything they want and still maintain that perfect shape. But if you're like the other 95 percent of the us, you may need to modify your diet by eating healthier meals, and get in a few good workouts each week. Bob Greene, Oprah's trainer says that "Exercise can’t be negotiable if you want to lose weight. If you don’t exercise to offset the amount of calories you’re consuming you’re going to gain weight."

But the foods that you eat are just as important. Running on a treadmill for 30 minutes is great for burning calories. However, if your after-workout meal is a Hostess cupcake, you've negated your exercise completely.You have to eat healthy foods and cut out empty calories. Brain foods such as blueberries, salmon and dark green leafy vegetables are good for both the body and the mind. And more importantly, it doesn't take a lot of effort to eat well and it doesn't have to break your pockets. Eating Healthy on a Budget.

So get to healthy eating and get off the couch. It's the only way to a longer life and a healthier you.

Below is a link to a recipe from Women's Health Magazine that I would like to try. If someone beats me to it, leave a comment letting me know how it tastes.


Saturday, November 28, 2009

It's Not Too Late to Start a Food Journal

Although you may have overdone it at the dinner table on Thanksgiving Day, you may still be nibbling on those tastly leftovers. Jilliam Michaels shows you how to keep track of what you are eating.

Thursday, November 26, 2009

Men's Fitness: Beat the Holiday Bulge!

Men's Fitness: Beat the Holiday Bulge!

How to beat the holiday bulge

How to beat the holiday bulge

Courtesy of Courtney H. Diener-Stokes
Debbie Davis of Amity Township at Curves, Douglassville. Her tip: "Moderation! Watch what you eat; you can probably find low-fat recipes out there if you want to eat and make cookies. Watch your portions and then get up and do something, like go for a walk to get your mind off of food." 

It's that time of year, when weight gain can creep up on you. Here are some tips for coping with temptations through the Halloween, Thanksgiving and Christmas seasons.

By Courtney H.Diener-Stokes
Reading Eagle correspondent

Before you sneak a treat out of your child's Halloween goodie bag, think again or, maybe not. Some Berks County fitness buffs revealed the cookie monster that lies within and how they cope with holiday temptations. Others talked about how to keep themselves in check without falling off the wagon. And a local fitness expert provides tips on customizing a strategy that works best for you, based on the state of your current weight and physical activity regimen.

Do you deserve to splurge? Read on to find out if you can afford to indulge in all of the holiday goodies soon coming your way.

Michael Good, 57, Reading, goes to the Yoga Inlet, West Reading, two days a week to take yoga and meditation classes along with private yoga therapy sessions. He has been practicing yoga for eight years. Otherwise, he spends his time walking and engaging in healing arts.

Due to a recent change in his eating habits, the holidays will be different for Good this time around.

"This year I'm going to be better," he said, in contrast to holidays of the past where he has been indulgent. "A few months ago I gave up white sugar, white flour and most meat."

Consistency will be key to enable Good to keep his focus on what he thinks is best for him at his age.

"I keep doing yoga and trying to meditate twice a week, and I try to keep doing that during the holidays," he said.

Good emphasized he's at an age where he needs to be more careful and aware of what he eats.

The temptation to resist comes with its share of challenges.

"Everyone I know tries to give me homemade cookies for Christmas; everyone wants to feed me all the time," he said, adding he usually receives sweets in lieu of gifts because he doesn't need any knickknacks and he doesn't like people to pick out clothes for him.

Growing up Pennsylvania Dutch, where food has always been an emphasis in his family, makes the change in eating habits very drastic for Good. The biggest point he makes to combat all of the temptations you're offered during the holidays is don't be afraid to say no.

Chad Arnold, a personal trainer/director in training at Gold's Gym, Wyomissing, talked about the excess of food one is confronted with during the holidays.

"Typically, the Thanksgiving and Christmas holidays consist of at least one large meal with family or friends; however, before or after that meal, other food and drink options that are not normally available during other times of the year are usually offered," he said. "Sometimes, people tend to subconsciously indulge in these items throughout most of the day when not even hungry."

Debbie Davis, 42, Amity Township, who works out at Curves, Douglassville, four to five times a week, had a confession to make.

"Cookies are my weakness," she said.

However, Davis, who generally does circuit training along with a weighted hula hoop for her daily workout, is all for indulgence in moderation.

Despite eating a cookie here and there, like Good, Davis also recently changed the way she eats.

"I watch the fat in what I eat," she said. "I make it healthier, so I don't deprive myself. Cookies are my favorite, so it's really hard, especially at Christmas time. If I do want something, I eat it because otherwise if I eat something else, I'll go get it anyway."

Aside from being more aware of her fat intake, Davis has replaced soft drinks with water and milk.

A strategy she uses for not overindulging on holiday cookies is to make cookies that are family favorites, not just her favorites. So she rules out chocolate chip.

"I would eat the whole batch," she said with a laugh.

Davis also avoids buying treats to have around the house that would be too tempting to resist.

On Halloween, she buys packages of animal crackers for trick-or-treaters and figures if she has some, it's at least a healthy snack alternative.

Whatever she's doing, it's working. When she started going to Curves she weighed in at over 140 pounds and now she is down to 134.

"I just feel that watching what I eat and watching the portions that I eat and exercising, it works," Davis said.

Davis suggested offsetting your indulgences with physical activity and not abandoning your fitness mind-set during the holidays.

"Watch your portions and then get up and do something," she said.

Arnold agreed.

"Eating the correct portion sizes of food is one way to allow oneself to indulge without overeating," he said.

Michael Jackson, 29, Mohnton, works out at Gold's Gym, Wyomissing, three to four days per week. His workout is a combination of cardio and weight lifting. He has been committed to fitness since he was 16.

However, his dedication to fitness hasn't kept his hand out of the cookie jar. Like Davis, Jackson likes to indulge in a cookie here and there, admitting, with a smirk on his face, that he had two earlier in the day for lunch.

So it's no surprise that Jackson opts to go for the splurge on holidays.

"I just feel like it's a day you set aside to just eat whatever you want and just make up for it later," he said. "If you work out and you stay with it, you are going to burn it off in a couple of days."

Jackson said he tries to eat healthy most of the time.

"There are 365 days of the year I can eat right and exercise, and those two days aren't going to kill me," he said of Christmas and Thanksgiving.

In addition, Jackson feels he has youth on his side.

"I figure I'm still young and I can make up for it later, and I wouldn't feel too guilty about it personally," he said.

He said people shouldn't feel bad about indulging over the holidays if they go into the gym and work out hard.

So whether you opt to keep your focus on fitness by meditating through the holidays or feel you deserve to eat everything in site, Arnold offered some encouragement.

"There are about five months between Christmas and beach season, and therefore, there is definitely time to lose those extra pounds gained during the holiday season," he said, stressing it's still no excuse to eat everything in sight, noting portion control and maintaining physical activity are key.

Despite the encouraging remarks to those of you who are licking your chops, Arnold offered this reality check.

"Calories consumed should equal calories expended in order to maintain weight, and if someone is consuming more than he or she is expending, those extra calories will eventually lead to unwanted weight gain," he said.

Contact Courtney H. Diener-Stokes at life@readingeagle.com.

How to beat the holiday bulge

Wednesday, November 25, 2009

The Mark Margarit Workout

Here is the conclusion to the three-part interview Mark Margarit. Discover the secrets to his lean physique in this final installment...

Strike a Balance Diet
Mark’s eating habits are very important attributes to his physical stature and health. It is important to be conscientious about what you are eating. And it’s important to cut corners. For example, “try Smart Balance light instead of butter.” It’s the little things you can do to cut corners… “and little things add up.”

 “I will eat an entire pizza from Upper Crust Pizzeria in one sitting,” Mark admits. “That’s eight slices.” Mark also knows that the more the food looks like it came straight from the ground, the better it is for you. Cheez-its, one of his favorite snacks, is heavily processed. It’s not a healthy snack, he says, “but it tastes good.” It’s okay if you eat something that’s not so great once in a while. But you have to exercise too. His daily workout regimen and lifestyle help him burn the calories gained from his unhealthy binges.

Don’t overdo it and cut everything out. That’s when people start binging regularly. They set unrealistic goals and then end up binge eating. Mark limits his bad eating habits to once a week and he is dedicated to his daily workout schedule, so he doesn’t feel guilty about it. It’s about moderation. Make your eating and cooking experience fun.

Be a Smart Consumer
Mark enjoys Googling and Bing-ing, especially when it comes to what he’s eating. He admits that although he doesn’t LOVE vegetables, he eats them daily. Mark watches the Food Network and he tries different recipes. He also spends Friday and Saturday mornings picking up produce, specifically colored vegetables that he wouldn’t generally buy, from Haymarket in Boston. “They have a lot of vegetables that you may not find at the supermarket.”

From his Google searches, Mark discovered that colored vegetables have a lot of the vitamins you don’t generally hear about. Vitamins you don’t know about. Thanks to his research, Mark cut back on regular white potatoes and has introduced sweet potatoes to his diet.

Know Your Limit
“I’m always trying to find ways to improve in all aspects of my life,” Mark says. However, you shouldn’t set unrealistic goals… and know your limit. It’s easy to give up if you overdo it. Start off slow. Although he has the time, Mark doesn’t spend a lot of his time at the gym. He’s able to stay pretty fit without being a workout nut. Keep it fun.

“My life comes before going to the gym. People and experiences are more important.”

Tuesday, November 24, 2009

Forecast for Good Health - The Interview with Mark Margarit - Part II

Here is part two of the Awesome Mark Margarit workout interview where the WHDH meteorologist discusses his workout regimen, and gives tips on how we can all stay lean and mean like Wolverine. Bad lead in, I know.

Balance Your Workout:
Mark usually runs 3 to 4 miles every other day, from his starting point to the Massachusetts Avenue Bridge. Sometimes, he’s finds himself running an extra 2 – 3 miles and ending up near the Museum of Science. This is an ideal place to run. You have the city on one side and the serenity of the Charles River on the other.

On alternate days, Mark goes to the gym where he does a ten-minute run on the treadmill and then an hour of lifting. “Doing a 10 minute or so cardio workout, such as running, can get your heart rate up and make your lifting experience a little more effective,” Mark says.

When lifting, he focuses on specific areas each day and tries not to overdo it. He doesn’t want to over-train and cause injury to his body. Day one, he focuses on chest and triceps, the next day shoulders and biceps. On the third day, he dedicates his workout to lats and to the core.

Self-Motivated Pressure
Although there may appear to be pressure from the media to stay healthy and fit, Mark says that his pressure is self-motivated. There’s also social pressure. There are expectations for young single guys to workout all the time. Mark, who graduated magna cum laude in 2004 with a Bachelor of Science in Atmospheric Science from SUNY Albany with a minor in Broadcast Meteorology, says that there is an added pressure during the college years. Guys in fraternities religiously go to the gym.

Mark has been physically active since he was a kid. He ran short distances, and sprints while attending East Bridgewater High School. But over the years he says that he has gotten a lot better. He’s become more educated about proper workout techniques, and also regarding healthy eating. “There’s something to say for maintaining your health now, while you have it.”

Do a Little and Gain… A Healthy Future
Working in the news industry can be tricky. And after arriving to the station around 3am, he can be too tired to workout. “You need some drive to stay fit.” It is a definite payoff for Mark. He says that he hardly ever gets sick.

It is important to find ways to maintain a healthy weight. “It is an investment in your future. If you gain a lot of weight, it is hard to lose it.” But it’s not a simple exercise routine that helps Mark maintain his healthy lifestyle. Whenever possible, he takes the stairs instead of an elevator or escalators.

Little things go a long way. “Do a little… a lot more of the time.”

Tomorrow, get ready for the conclusion to this workou interview. In part III, Mark talks about his eating habits and how it contributes to his lean physic.

Monday, November 23, 2009

Forecast for Good Health - The Exclusive Interview Workout with WHDH's Mark Margarit

Admittedly, I was running a few minutes late for my first official Mind Ur Body Fitness blog interview, and I was slightly embarrassed. Who would have expected to bump into so much traffic on a Sunday afternoon?

Okay, okay we’re in Boston. There’s almost always traffic in Boston.

I texted Mark Margarit, and I was relieved to find out that he too was running a few minutes behind. The exhausted meteorologist had just finished his shift at NBC's Boston affiliate, WHDH Channel 7, and was now preparing to give me an interview and show me a mini-workout. We agreed that for this particular interview, and because it’s his preferred exercise routine, I would join him on a run through the city.

I met Mark outside of the Channel 7 studios where he was already doing warm-up exercises. Immediately, I joined in and thanked him for doing the interview. At age 27, Mark wakes up in the morning by 3 and is at the station by 4 to prepare graphics and the weather report for his forecast. So while we stretched, I wondered how he was able to find so much energy. Where does he find the motivation to maintain his healthy lifestyle?

Mark agrees that it is “important to do what you can and not stress it.” When you stress about the workout, “it’s no longer fun.”

I followed Mark towards Whole Foods, down some side streets, and then to the front of an apartment building. This route, he explained, helps him avoid the traffic in the city; specifically the traffic on Cambridge Street and Storrow Drive. We began our run starting at the buildings, crossing the bridge over Memorial Drive, and then along the Charles River. The end point was the Hatch Shell along the Charles. That’s about two miles.

The weather was unseasonably warm and thanks to Mark’s earlier forecast, I was dressed appropriately for the workout. Although Mark and I have completely different careers and are at different stages in our lives, we have similar goals. Staying healthy and staying fit.

Tomorrow find out Mark does to stay fit, trim and strong.

This interview will be posted in three parts.

Sunday, November 22, 2009

Gettin Jiggy With It

Thanks to Mark Margarit, I was able to get in a Real Workout. Take a look at the moves on this guy. Enjoy these classic moves and have a ball.

Just Kidding. I wish I still had moves like that. Don't forget to check out my Exclusive Workout Interview with Mark Margarit.

Tomorrow - Gym Day!

Tomorrow, I will finally get a chance to get myself back into the gym! Can you tell I'm excited?! I've been waiting for this moment for two weeks now. Waiting for my wife to have a day off so that I can sneak out at 5:30am to get in an early morning workout at the gym.

Before you start a workout regimen, you need to know one thing. You need to know you. For example, I know me. I know that if I don't work out in the morning, before I start my day, then I won't workout at all. This actually refers to weight training. I'll run afterwork, and I'll go to Jiu Jitsu Thursday nights, but I won't weight train. Makes no sense? Well like I said, you need to know YOU not ME. I know ME and I know that I won't lift weights in the evening. LOL. Actually, after work I'm usually too tired to lift weights. I'd rather spend time with my family, by either kicking back on the couch or going for a wog (walk/jog).

What about the At-Home Workout I so often talk about?
Okay, yes I work out at home. But for me there's no comparison to being in a gym with the unlimited access to machines and weights. I admit that I am a self-starter, I am self-motivated, and I usually do my workout alone, but there is something about the atmosphere of the gym that motivates me to work a little harder. It could be due to the fact that... "I got myself here now I have to do something." It could also be just knowing that my buddies are there to offer moral support- especially the older guys who remember back when they were new dads trying to make time for a workout.

Regardless of what causes the euphoric emotions that run through me, the fact is I am happier with my workout when I am there. Even before I place one foot on that treadmill, the endorphins are already running amok through my system. I actually think they started running when I found out that my wife had the day off.

Woo Hoo! I'm going to the gym! Now I have to make sure that my alarm is set. It would be embarrassing after writing all of this, and then it doesn't happen. Let me not put that out into the Universe. I Am going to Milton Hills Sport and Spa tomorrow morning to get in a nice workout. I may even decide to schedule a massage. My back is in desperate need of one, and it is waaaaayyy overdue.

Excerpt from the Exclusive Workout Interview with WHDH's Mark Margarit

"Don't set unrealistic goals, and know your limit," says Boston's own Mark Margarit, weekend Meteorologist at WHDH 7 News. "It's easy to give up that way. Start off slow. I have the time, but I don't spend a lot of my time at the gym. I'm able to stay pretty fit without being a workout nut. Keep it fun."

The full interview with Mark Margarit will appear on Monday, November 23rd.

The Motivating Factor

Many of us have issues with starting an exercise routine, and then after a few weeks, we lose motivation and quit all together. Then we become upset with ourselves. Over the past few months, I've been trying to identify that "one" thing that would keep me going or motivate me to start an exercise regimen (i.e. my subscription to Men's Health Magazine, my vision board, finding a personal training or a workout buddy). But then I realized that there is no "one" thing. It can be all of the above... or none of them.

You have to know yourself and what motivates you to keep you moving or to even "restart" an exercise regimen. A trainer is ideal because he/she can help you define your goals and he/she can also be a motivating factor in your life.

The other key is to ensure that your goals are realistic and attainable in the time allotted. During my interview with Mark Margarit, he stressed the importance of starting off slow and keeping the exercise fun. When you overdue it, it can lead to a loss of motivation.

One simple way, that I've discovered, to get back on the exercise bandwagon is to start doing something that you enjoy. Something that's not strenuous, that won't take much emotional, physical or cognitive stress. I started off with wogging (walking/jogging) and weight lifting, Mark Margarit runs, my wife does yoga, a few of my friends play basketball, and my other buddy does Jiu-Jitsu.

What is it that you like to do, something that won't take much energy to get you off the couch and involved? Can't think of anything? Well I have something for you. The next time you go to the mall or to the grocery store, park as far away as comfortably possible. If you take public transportation, if possible, get off at the train or bus stop before your usual dropping point. And then walk. The next time, power walk.

Check out the full interview with Mark Margarit on Monday.

Friday, November 20, 2009

Robert Pattinson was a workout fiend prepping for Twilight

And finally... the Adonis of the Twilight series. Apparently Robert Pattinson was a workout fanatic while preparing for the film. This is the final Twilight workout entry. I hope you enjoyed this dedication to the successful series and now it's time to go out and enjoy the new film.

Twilight star Robert Pattinson was recently named one of People magazine's 100 Most Beautiful People in the World for 2009. The news came as no surprise to Rob's legions of female fans, who have helped catapult the previously unknown British hunk to overnight A-list status.

The lanky 6'1" Pattinson, who spent this spring in Vancouver and in Italy filming Twilight sequel New Moon, isn't a workout fanatic. But he stepped up his workout and diet regimens in 2008 after landing the role of the dashing vampire Edward Cullen in Twilight.

For two months, Pattinson, 23, ran two hours a day and did three hours a day kickboxing to get in shape to play Edward, a physically perfect specimen described as an Adonis. Rob also temporarily quit drinking alcohol and slashed his meals to just one a day.

"I was just trying to lose every ounce of body fat, so when I took off my shirt, I would look like an alien," Pattinson recalls. "I thought that kind of worked for the story. The idea of taking my shirt off and looking like some sort of Adonis? Everyone would just laugh."

But Rob gave up his extreme weight-loss regimen after Twi director Catherine Hardwicke became alarmed with his skeletal build during filming. "I just looked so different," Pattinson recalls. "I was so much more muscular than I had ever been in my life, but I looked weird." So Rob gave up his dieting and admits during filming, "I was on a full cheeseburger diet." 

Rob is currently in New York, filming the drama Remember Me, co-starring Emilie De Ravin (of the hit ABC show, Lost).

New Moon, which co-stars Twilight cutie Kristen Stewart, comes out in November.

Robert Pattinson was a workout fiend prepping for Twilight

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Thursday, November 19, 2009

Enter the Blogging Dragon

Originally uploaded by RafaelPassos
I finally made it to my first Jiu Jitsu class. A buddy of mine had been going for a number of weeks, and has been inviting me to come along on a Tuesday or Thursday night. I promised that one night I would. And I finally made good on my promise... it took a little convincing on my part. 

I decided to do it for my blog. It would be an interesting topic to post since, again, it was my first time. Starting from a beginners point of view and then talking about the experience. Sounds good enough to me... so there was my motivation.

In all honesty, I had no idea what to expect. How many guys would be there, how intense it would be, would I survive!?! I asked my buddy as we arrived to the trainer's house, how bad it was going to be.

"Ken's cool," my buddy said describing the trainer. "Rounds are tough, though. You get exhausted."

That was enough to scare the crap out of me. The pain, I wasn't worried about. I was more concerned with getting tired and embarrassing myself. However, when we got inside, everything seemed very cool. My tension faded as I observed the third member of the class, and then finally, the instructor. These were semi-private lessons, with three students (including myself). At that moment, I decide that this was going to be fun. And it was.

Ken, the instructor was very welcoming, ready to answer any questions I had before we began. He allowed me to keep my sweats on, instead of wearing a gi since it was my first visit. He even waived the $10 fee that he generally charges.

We started off with forms of yoga as a warm up and slowly moved into some Brazilian Jiu Jitsu. Ken demonstrated techniques such as the Guard position, the Arm Bar, and the Arm Triangle before having us practice them. He was there watching and training with us. Apparently I picked a few of the techniques up pretty fast, but I am no where near the other two guys. the good thing is, we all worked together, and no one over did it.

My favorite move of the day? The tap out. I learned very quickly that it is not good to try and be "The Man" and take the pain. Not only will it begin to hurt, it could cause injury. So I learned how to tap out early, especially when I did a 5-minute round with Ken. I wasn't taking any chances. Ha ha.

But my buddy was right. The rounds were killers. Luckily, my first round was with him. He didn't rough me up... this time. My second round was with Ken. I don't remember much but the thought of pain, and the early tap outs.

So will I return? Most definitely. The workout was great; cardio was awesome. I'm already looking into buying my own gi. I also think it's about time I start looking into some tournaments.  Can I get a Woop Woop?!?

I'd recommend this exercise to pretty much anyone. All ages, genders and sizes. I attached a video so you can get an idea of what some of the techniques looks like.

New Moon's Ashley Greene: I'm doing mixed martial arts training

New Moon hottie Ashley Greene says she did mixed martial arts (MMA) training to prep for the intense fight sequences in Eclipse and Breaking Dawn, the final two installments in the Twilight saga.

Like her co-stars Taylor Lautner, Robert Pattinson and Kellan Lutz, the gorgeous Greene worked out and trained like an athlete for her role as vampire Alice Cullen.

"I worked my butt off because I absolutely love Alice," Ashley, 22, says in the Dec. issue of Maxim. "She’s sweet, sexy, and a killer!"

Eclipse ramped up the action sequences. "I get to fight in Eclipse," says Greene. "My trainer is teaching me MMA right now. So. Cool."

She adds: "But I feel if I was in a real fight, I’d get my a-- kicked. We’re just now moving up to more advanced stuff, toward being able to actually kick somebody’s a--.”

Greene, who recently made headlines after racy nude photos of her surfaced online, says her dream role is to be a James Bond girl. “I want to hit up James Bond," she says. "That would be awesome.”

For now, Ashley and her young co-stars will be busy until at least 2010, filming and promoting all the Twilight sequels (Eclipse wrapped shooting Oct. 30, and Breaking Dawn is next on tap).
New Moon comes out Nov. 20.

New Moon's Ashley Greene: I'm doing mixed martial arts training

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Wednesday, November 18, 2009

Stephen Moyer Checks Out Wii Gold’s Gym Cardio Workout

I know I only promised the dedication to the Twilight New Moon Workout, but I feel that it is only fitting to include one of the hottest vampire shows on television. After all, a vampire's workout is never done.... can I get a Woop Woop?!

April 29, 2009 by Ollie Chong aka AdoreBill
smgreatbodWith Season 2 of True Blood returning on June 14, 2009 it only makes sense that Stephen Moyer is taking the time in his busy schedule to keep in shape. Back in season 1 Stephen’s character, vampire Bill Compton was seen playing Wii golf so it is only fitting that Stephen would check out the latest Wii game to hit the market.
The latest Wii game to come out is Gold’s Gym Cardio Workout which promises to give you a sweat-inducing, fat-melting workout, and Stephen was spotted getting an up-close and personal look at the game during a Wii fitness event held earlier this week in Southern California.
It includes running, boxing and other heart-pumping activities, tracks your calories burned and bodyweight, and it’s compatible with the Wii Balance Board. Plus, included inside the game is a free seven day pass to your nearest Gold’s Gym, so you can check out classes you can’t take at home.
Fans of Stephen Moyer are sure to agree that he looks fine whatever he is doing and can’t wait to see more of him this summer on season 2 of HBO’s True Blood.
Source: True Blood Net

New Moon star Kristen Stewart: I don't diet or exercise

originally posted by: http://www.examiner.com/
Twilight's gorgeous star Kristen Stewart doesn't diet or exercise and says her thinness is genetic.
"You should see my brother [Cameron (see below)]; he's, like, emaciated," Stewart tells the Nov. issue of Allure. "We both just happen to be really skinny. I don't exercise. I'm skinny-fat. I worry about being too skinny." Kristen Stewart older brother Cameron
Kristen, 19, skyrocketed to international superstardom last fall after Twilight became a worldwide box-office sensation.
Since then, Stewart and her hunky co-stars, Robert Pattinson, 23, and Taylor Lautner, 17, have been on countless magazine covers as their fans eagerly await the release of Twilight sequel New Moon in November.
Despite the media hype, Kristen maintains a down-to-earth existence. "I go outside, and I'm wearing a funky T-shirt and my hair is dirty, and people say, 'What's wrong with her? She needs to invest in a hairbrush,'" says Stewart.  New Moon star Robert Pattinson kissing Kristen Stewart
But the naturally beautiful Kristen says she has always been a low-maintenance gal. "I'm like, don't you get it? I'm not that girl! Like, I never was that girl," she says. "It's not like I was really clean-cut last year."
Stewart recently took a break from the Twilight saga to film a biopic about rocker Joan Jett, who broke down barriers for female musicians while fronting for Joan Jett & the Blackhearts and The Runaways.
“I love the way Joan Jett dresses,” says Kristen. “She’s the epitome of cool. My style: t-shirts. My favorite ones are my brother’s old ones that they’ve worn out. I [also] have a sneaker fetish.”
Meanwhile, rumors are swirling that Stewart is dating co-star Robert Pattinson. While she rubbishes such talk, the chemistry between the attractive on-screen couple is undeniable.
As for the future, Kristen--who started out as a child actor--remains level-headed. "Sure, Twilight is really huge right now and everybody's freaking out over it," she says, "but it will go away soon and I will be back to doing what I'm used to doing: weird little movies that nobody sees."
It's doubtful that Kristen will slip away into obscurity anytime soon. New Moon hits theaters Nov. 20.

New Moon star Kristen Stewart: I don't diet or exercise

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Step Up 2: The Streets

Not the movie, but the movements. I was so inspired by Mark Margarit's workout interview and decided to get my run on. Two miles!! Can I get a Woop Woop!

Well, I didn't exactly run for the full two miles, I did my famous wog (walk/jog), well it was more of a run/walk. I put my iPod on, found some cool tracks.... well okay, I played a Jonas Brothers song. Don't ask me why it's on my iPod. I will just say that my 5-month old daughter is crushing on Nick.

That song got me a few blocks. Maybe even half a mile. I then walked a few blocks. Then ran, then walked. I made it all the way to Shaw's Supermarket to pick up a small item for my smoothie.

Unfortunately I forgot a few important things regarding this trip.

One - When you run in the winter, you have to remember that you're wearing extra pounds of clothes and they will weigh/slow you down.

Two- If you jog to the store, your return trip will include a few items that will also weigh/slow you down.

Because of that, the journey home was a little challenging, but I did get a few runs in. So of course I was/am proud of myself. The total run/walk was 2 miles. I can say I ran for approximately 1.25 miles today. I used to run the full two miles, but I have to remember that I'm starting from my baseline.

Like I said, I owe this run to my workout interview with Mark Margarit. During our two mile run, he told me that he only started running a few years ago. He didn't start off running two miles (he's actually averaging 3-5 miles every other day). Mark was a sprinter while at East Bridgewater High School, but now he does distance runs. "You have to be consistent," he told me. In order to increase your distance, "you have to run often." Add a little more distance in future runs. "Start off slow.. and don't set unrealistic goals," he stresses. "Keep it fun."

 Don't forget, I'm posting the interview with Mark Margarit next Monday, November 23.

Smoothie Recipe
1/2 cup blueberries
1/2 cup orange juice
1/2 cup low-fat vanilla yogurt
1 Tbs flaxseeds
1/2 cup ice

picture originally printed by http://weblogs.sun-sentinel.com/features/health/theskinny/blog/smoothie.jpg

Tuesday, November 17, 2009

**New Segment - The Weekly Exercise Plan

Okay, okay, I've been walking for about two weeks now, and it's time to step it up. It's time to get to some actual workouts, or else, whats the purpose of this blog, right?!

The following workout regimen is directed at individuals at all fitness levels. No matter where you are right now, you can comfortably do this exercise routine. Like with walking/wogging, the intensity, weights, and resistance depends on your level of fitness.

The program should be done 3 days a week. The circuit training training part of the exercise should be done using all four exercises. Start with the first, do one set of each (8-12 reps) and then stop. Take a 30-60 second break, and then start again. Do three sets of this circuit.

Whether you are using gym equipment or not, you will be able to do these exercises. So take it easy your first time out... or if you're a pro, it may be time to switch it up. Do the following exercises at your own pace and please consult your doctor before beginning any new workout program.Also, it is very important that you warm up before you exercise.

Power Walk on a treadmill  for 7 minutes with a 3 minute cool down (total of 10 minutes). At Home Alternative: Power Walk through your neighborhood or on a walking trail.

Elliptical at a comfortable resistance level (I recommend level 3 for beginners) for 10 minites (including 1 -2 minutes going in reverse). At Home Alternative: Walk up and down a flight of stairs.

Circuit Training (3 sets of each)


Shoulder press (upper body) use between 5 - 10 lb dumbbells for beginners. 10 reps. At Home Alternative: Use two filled water bottles.


Lunge rotation (lower and upper body) use between 5 - 10lb dumbbells for beginners. 10 reps. At Home Alternative: Use one filled water bottle.

Reverse wood chop(abs) use between 5 - 10 lb dumbbells for beginners. 10 reps. At Home Alternative: Use one filled water bottle.


Squat (legs) use between 5 - 10 lbs dumbbells for beginners. 10 reps. At Home Alternative: Use two filled water bottles.

Water bottles are a good substitute for dumbbells. You can either fill them up with water or sand. They provide effective resistance for your exercise.

So enjoy your workout. Do this for the next two weeks and leave me some feedback letting me know how you feel.