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Strength Training is Strong in Your Exercise Program

Cathy — Thu, 13 Nov 2008 14:34:58 +0000

Strength training does more than make your muscles stronger. Strength training will help to build stronger bones, boost your metabolism, raise your self-esteem, shape and tone your muscles, improve your posture, decrease back pain and help to improve the endurance of your muscles.

All of these benefits for strength training. Yes, cardio is important but strength training definitely deserves a VIP place in your fitness program.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

To Eat Before Or After…That Is The Question

Cathy — Fri, 17 Oct 2008 12:55:18 +0000

Many fitness experts now consider post-exercise eating one of the most crucial factors influencing a workout’s results. Their recommendation: Eat a small meal or snack as soon as possible after exercising, and make sure the meal includes both complex carbohydrates and protein.

The ideal is to eat within 30 minutes of your workout, but if you don’t eat within that time frame, aim for as soon as you possibly can.

The reasons behind this strategy: It is during the several hours after exercise that your muscles respond to the exertion, becoming stronger or more aerobic (depending on whether your workout has been strength-training or cardiovascular). By eating during this important window of opportunity, you’re giving your muscles the nutrients they need to rebuild.

Honestly, the best time to exercise is when you will do it. The statistics may tell you that morning or evening is the best time. However, what is the best time for you is when you will exercise regularly and consistently. Here’s a concept – when do YOU like to exercise? When is the best time for you and your schedule? The answer to those questions as to when you like to exercise and what works best for your schedule are what is most important. The answers that are personal to you are all that matters.

For me, I like to exercise when as few people as possible are in the gym. I don’t like waiting for equipment or having people talk to me when all I want to do is work out. I have a treadmill at home which is great. I work out when it is best in my schedule. Sometimes, depending on my appointments and meetings, I prefer exercising early before things get into full swing. Other times, I like working out in the evenings. Depending on the weather, I’ll take walks in the day AND in the evening. So, the answer for me is dependent on my schedule and how I feel. When do I want to do it? As long as I exercise and am active in some way, that is what matters to me.

Rather than go by the statistics and research along with the opinions of many experts, go by what is best for you. After all, what matters is what is best for you!!

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back on Track Facilitator

Inner Reasons to Exercise

Cathy — Wed, 17 Sep 2008 10:57:11 +0000

We all know about the health benefits to exercise. There is less of an emphasis on the inner reasons to exercise. There are many, many inner reasons to be as fit inside as outside.

Begin shifting your perceptions of movement from something that you have to do to lose weight or change your body, to more immediate gratifying internal factors:

* instant gratification of enhanced psychological well-being.

* movement feels good.

* social aspects of exercise (work out with a friend or trainer).

* stress reduction.

* connection with body.

* better sleep.

* relaxation.

* eating better.

* opportunity to be outside.

* breathing fresh air.

* thinking clearer.

* movement is something you want to do (not something you should do).

Another main difference is that active people expect fitness to be fun, while inactive people dread the event. Of course, it you haven’t been active in a while, it may take a while for exercise to feel good. It’s normal that you’ll be out of shape, out of breath, and have a tendency to get sore if you overdo it. So how do you take an activity that’s foreign and give it a positive spin? Go slow and don’t overwork things in the beginning.

Treat your body gently and with loving kindness. Find ways to focus on the IMMEDIATE payoffs of the exercise itself, such as feeling better, learning new skills, or having fun, or better yet — reward yourself. Develop a daily, weekly, and monthly reward list. Get a tape recorder and stroke yourself with “Yes I can” messages. Pay yourself, and enlist others to contribute to your fund. Our partners are always asking how they can help us achieve our goals, so involve them somehow in the process. Make this time for yourself and being with yourself or exercise with others. Mostly, make it enjoyable!

As you exercise, check in with yourself. How are you feeling – a higher self-esteem, feeling better about yourself, having fun??? Remember these wonderful feelings so you’ll actually want to enjoy them again!

Believe In Yourself,
Cathy, CLC,
Certified Life Coach, Weight Loss Surgery Coach
Back On Track Facilitator

Tone in Traffic

Cathy — Fri, 01 Aug 2008 12:36:26 +0000

Stuck in traffic? Rather than become frustrated, use this time to your advantage. Practice isolating and tightening some muscle groups. This works for your abdominals, fluteus maximum (rear end) and thighs. Tighten and hold for three seconds, relax and repeat several times. Accompany this exercise with deep breathing to enhance this relaxation technique.

By the way, don’t attempt this while driving!!

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach

Drink Up To Work Out

Cathy — Tue, 22 Jul 2008 10:51:43 +0000

Keeping your body well hydrated impacts not only your exercise performance, but also how you feel about it as well. Studies show that getting enough water and other fluids have concrete benefits:

- YOU EXERCISE BETTER. People who are well hydrated work out with more intensity, in terms of both strength and endurance.

- YOU EXERCISE WITH MORE SATISFACTION. Hydration levels seem to affect people’s perceptions of their workouts. People who are even slightly dehydrated describe their workouts as more difficult.

- YOU BURN MORE FAT. When your body is well hydrated, the body’s processes involved in fat burning are maximized.

So, drink up and work out!

Believe In Yourself,
Cathy, Certified Life Coach
Weight Loss Surgery Coach

Double Bonus of Muscle

Cathy — Fri, 18 Jul 2008 12:32:43 +0000

Weight bearing exercise promotes increased muscle mass and helps to speed up your metabolism!! The more lean body mass (muscle) you have, the more calories your body burns! Bring it on!! What a deal!

Why? Because muscle is more metabolically active than fat! Add light weight training to your daily exercise program. You’ll not only like the way you feel but you’ll like the way you look too. Double bonus!

Believe In Yourself,
Cathy, Certified Life Coach
Weight Loss Surgery Coach