When most people come to the gym with any intentions, about 95% are here for the same reason, weight loss. There are many tools and gimmicks, supplements and literature out there that claim to be the ‘IT’ product. And although these tools might aid in weight loss, they are not the complete answer.
When it comes down to it, the formula is simple, 80/20. What does that mean exactly? It means that 80% of your weight loss efforts need to come from nutrition and 20% from exercise and activity. It is not an exact formula, but it does go to show just how important the nutrients we consume everyday impact our overall efforts.
Think about it this way. How many times a week do you workout? If you count your weight sessions, which should be about 2-3, and your cardio sessions, which should be about 4-5, that’s about 7-9 sessions per week. Now think about how often you eat. If you are eating 5 meals/snacks per day, that is 35 opportunities to directly impact your goal. Changing this formula by working out more and eating less will have even more negative impacts on your health.
It goes to show just how important the food is that we consume every day. How much, how often, and what we eat, are the biggest factors in that 80%. So, if you are consuming high caloric, poor choice meals and trying to ‘work it off at the gym’, your efforts might assist in increasing your endurance, but will not assist in decreasing your waistline.
Next time you want to reach for that piece of cake or that morning donut, remind yourself what you are trying to achieve and don’t forget the 80/20 rule. What goes into your mouth accounts for 80% of how you look!
Kristi Smith
Certified Personal Trainer, Nutrition and Wellness Specialist
Not sure where to go from here? Book a complimentary consult with me and get started on A New You today!
Monday, September 19, 2011
Tuesday, August 30, 2011
New Aerobics Schedule for September
We have made some changes to our Aerobics Schedule for September.
Check it out!
http://www.womensclubfitness.com/img/aerobics%20schedule%20new%20sept%202011.pdf?ref=ts
Check it out!
http://www.womensclubfitness.com/img/aerobics%20schedule%20new%20sept%202011.pdf?ref=ts
Monday, August 15, 2011
WHY ARE YOU SKIPPING WEIGHT TRAINING?
As a personal trainer and fitness instructor, I've heard almost every reason under the sun for why people "can't" be active, let alone do something specific like lifting weights for the recommended 20 to 30 minutes twice a week. However, outside of an actual health condition and a doctor's note saying that strength training isn't recommended, lifting weights is so beneficial to the majority of people that all excuses are busted pretty quickly.
The benefits of weight training are numerous, including increased muscle strength, balance, bone density, lean muscle mass, insulin sensitivity and cardio endurance—not to mention that strong, lean muscles simply look better! So if you've been making excuses and opting out of weight training, read on to get the (nice) kick in the workout pants that you need to start benefiting from regular strength training.
Busting 7 Common Strength Training Excuses
Excuse #1: Strength training is boring. If you get bored easily or like activities that are a little more fast-paced and engaging, then strength training really is for you—the sky is the limit! From group classes that pair lifting weights to fun music, to suspension training with the TRX, workout DVDs, free weights, kettlebells, circuit training (more on that below) and even using your own body weight at home while watching TV, the options are endless—and certainly not boring.
Excuse #2: I don't have time for strength and cardio. The best thing about strength training is that it can double as cardio if you do it the right way! There are three basic ways to do this. First, you can add some cardio moves, such as mountain climbers or jumping jacks or marching in place, between different strength exercises to get your heart rate up and keep it elevated through your entire workout. Second, you can do a circuit-training type format where you have no rest between exercises and perform moves that work major muscle groups (such as lunges, squats and push-ups which target multiple muscles). This also keeps your heart rate elevated, giving you a high calorie burn and working your cardiovascular system. Third, you can do strength moves that work the lower body with the upper body (for example a lunge with a bicep curl), to really get your heart pumping.
Excuse #3: I don't know what to do. You didn't think you'd get away with that excuse did you? Talk to a trainer to see what works best for you. The machines at the gym are a place to start, but need to be weened out to continue to see progress and change. Simply movements can create huge results.
Excuse #4: I'm intimidated by the gym. The gym can be intimidating at first, but it doesn't have to be. At a women's only facility, 95% of the population have the same goal in mind, weight loss. It is a very comfortable environment and the staff and personal trainers are more than happy to show you around the gym, showing you how the different strength equipment works.
Excuse #5: I'm afraid of bulking up. Man or woman, lifting weights for 30 minutes a few times a week will not bulk you up. In order to get "beefy," men have to lift very heavy weights for multiple times a week (the big body builders spend hours a day in the gym). Women do not even have enough testosterone to build huge muscles unless they very carefully control their diet and spend hours and hours in the gym (and possibly take unhealthy supplements and illegal drugs, as well). For the everyday person, lifting weights a few times a week will definitely not bulk you up, so don't let that stop you from reaping all of the benefits of lifting weights!
Excuse #6: I don't want to get hurt. Moving your body in new ways and lifting weights can certainly make you more susceptible to injury. But, if you warm up properly, lift weights using proper form, understand the difference between soreness and pain and really listen to your body (not pushing it too hard, especially in the beginning), the benefits of strength training far outweigh the risks.
7. I'm trying to lose weight, so cardio is more important. When it comes to weight loss, a calorie burned is a calorie burned, no matter how you go about it. And the whole idea behind losing weight is cutting calories through both diet and exercise—not just cardio exercise either. In fact, many strength workouts like bootcamps, kettlebell training and circuit training can count as cardio and help you burn more calories than easy- to moderate-intensity cardio does. In addition, strength training adds muscle to your body, which boosts your metabolism, as muscle burns more calories per ounce than fat. It can also help to reshape and tighten your body.
Bottom line: If you're using excuses to keep you from lifting weights, it's time to drop the nay-saying and just try it. Strength training is an essential activity for overall health that will help your body composition, thereby making weight-loss easier. So don't delay; try strength training today!
The strength-training workout for you: Sign up for a session with a certified personal trainer to show you the basics of strength training including proper form, breathing and appropriate weight selections.
Yours in health, Kristi
The benefits of weight training are numerous, including increased muscle strength, balance, bone density, lean muscle mass, insulin sensitivity and cardio endurance—not to mention that strong, lean muscles simply look better! So if you've been making excuses and opting out of weight training, read on to get the (nice) kick in the workout pants that you need to start benefiting from regular strength training.
Busting 7 Common Strength Training Excuses
Excuse #1: Strength training is boring. If you get bored easily or like activities that are a little more fast-paced and engaging, then strength training really is for you—the sky is the limit! From group classes that pair lifting weights to fun music, to suspension training with the TRX, workout DVDs, free weights, kettlebells, circuit training (more on that below) and even using your own body weight at home while watching TV, the options are endless—and certainly not boring.
Excuse #2: I don't have time for strength and cardio. The best thing about strength training is that it can double as cardio if you do it the right way! There are three basic ways to do this. First, you can add some cardio moves, such as mountain climbers or jumping jacks or marching in place, between different strength exercises to get your heart rate up and keep it elevated through your entire workout. Second, you can do a circuit-training type format where you have no rest between exercises and perform moves that work major muscle groups (such as lunges, squats and push-ups which target multiple muscles). This also keeps your heart rate elevated, giving you a high calorie burn and working your cardiovascular system. Third, you can do strength moves that work the lower body with the upper body (for example a lunge with a bicep curl), to really get your heart pumping.
Excuse #3: I don't know what to do. You didn't think you'd get away with that excuse did you? Talk to a trainer to see what works best for you. The machines at the gym are a place to start, but need to be weened out to continue to see progress and change. Simply movements can create huge results.
Excuse #4: I'm intimidated by the gym. The gym can be intimidating at first, but it doesn't have to be. At a women's only facility, 95% of the population have the same goal in mind, weight loss. It is a very comfortable environment and the staff and personal trainers are more than happy to show you around the gym, showing you how the different strength equipment works.
Excuse #5: I'm afraid of bulking up. Man or woman, lifting weights for 30 minutes a few times a week will not bulk you up. In order to get "beefy," men have to lift very heavy weights for multiple times a week (the big body builders spend hours a day in the gym). Women do not even have enough testosterone to build huge muscles unless they very carefully control their diet and spend hours and hours in the gym (and possibly take unhealthy supplements and illegal drugs, as well). For the everyday person, lifting weights a few times a week will definitely not bulk you up, so don't let that stop you from reaping all of the benefits of lifting weights!
Excuse #6: I don't want to get hurt. Moving your body in new ways and lifting weights can certainly make you more susceptible to injury. But, if you warm up properly, lift weights using proper form, understand the difference between soreness and pain and really listen to your body (not pushing it too hard, especially in the beginning), the benefits of strength training far outweigh the risks.
7. I'm trying to lose weight, so cardio is more important. When it comes to weight loss, a calorie burned is a calorie burned, no matter how you go about it. And the whole idea behind losing weight is cutting calories through both diet and exercise—not just cardio exercise either. In fact, many strength workouts like bootcamps, kettlebell training and circuit training can count as cardio and help you burn more calories than easy- to moderate-intensity cardio does. In addition, strength training adds muscle to your body, which boosts your metabolism, as muscle burns more calories per ounce than fat. It can also help to reshape and tighten your body.
Bottom line: If you're using excuses to keep you from lifting weights, it's time to drop the nay-saying and just try it. Strength training is an essential activity for overall health that will help your body composition, thereby making weight-loss easier. So don't delay; try strength training today!
The strength-training workout for you: Sign up for a session with a certified personal trainer to show you the basics of strength training including proper form, breathing and appropriate weight selections.
Yours in health, Kristi
Friday, August 5, 2011
A little bit about me...
It was about 5 years ago that I really got into fitness. I thought I was at my peak, my leanest, and my healthiest. Then I had some measurements taken and realized I had a lot of room to still work with. It was also at this time that my grandmother had taken ill and I decided I wanted to be the healthiest I could be. So, I got some help from a Personal Trainer. Over the 2 years that I worked with her, I dramatically improved my nutrition, increased my strength, changed the shape of my body, my energy was through the roof, I was building lean muscle mass, and felt the best I had ever felt. I loved the challenge, the knowledge and the inspiration she had given me. I even continued to train right up until I was 9 months pregnant, making the experience that much more amazing.
After losing my job in the auto industry, I decided that Personal Training would be a new avenue that I would like to explore. I got my certification and jumped right in to this new profession. It was a little scary at first, but with time, education, and having the privilege to work with all types of BODIES, I have realized this is what I love. The last 2 and a half years have educated me and given me the tools to help make a difference in people’s lives.
I don’t claim to be a miracle worker or to have all the knowledge, but I do believe that I can make a difference in anyone’s life who allows themselves the challenge. In this industry, I am always learning and growing. I can give anybody the tools for change. All anyone needs to do is know what it is that they want and why they want it. If you use the tools given to you, you will start to see change and be another step closer to becoming A NEW YOU!
Yours in health, Kristi
After losing my job in the auto industry, I decided that Personal Training would be a new avenue that I would like to explore. I got my certification and jumped right in to this new profession. It was a little scary at first, but with time, education, and having the privilege to work with all types of BODIES, I have realized this is what I love. The last 2 and a half years have educated me and given me the tools to help make a difference in people’s lives.
I don’t claim to be a miracle worker or to have all the knowledge, but I do believe that I can make a difference in anyone’s life who allows themselves the challenge. In this industry, I am always learning and growing. I can give anybody the tools for change. All anyone needs to do is know what it is that they want and why they want it. If you use the tools given to you, you will start to see change and be another step closer to becoming A NEW YOU!
Yours in health, Kristi
Get moving
Physical Activity – How much, how long?
Everybody needs to be active. We need to keep our bodies healthy, not just through nutrition, but also through movement and vice versa. Being active helps prevent things like diabetes, heart disease, osteoporosis, high blood pressure, certain types of cancer, and premature death. So what do we need to do?
Resistance Training – muscle and bone strengthening activities
Weights, body weight, machines, bands, etc
How often: 2-3 times per week
Cardiovascular training – moderate to vigorous activity
Moderate – Brisk walking, Bike riding Vigorous – Jogging, cross-country skiing
150+ per week, a minimum of 10 minutes each time (to start)
Flexibility training – stretching and relaxation
Recommended to be performed 4-7 days per week for 5-10 minutes each time
Where are you now? Do you follow the guidelines? Need help getting started?
Your health can't wait any longer. Get your complementary evaluation today!
e-mail me at: anewyou.kristi@gmail.com
Everybody needs to be active. We need to keep our bodies healthy, not just through nutrition, but also through movement and vice versa. Being active helps prevent things like diabetes, heart disease, osteoporosis, high blood pressure, certain types of cancer, and premature death. So what do we need to do?
Resistance Training – muscle and bone strengthening activities
Weights, body weight, machines, bands, etc
How often: 2-3 times per week
Cardiovascular training – moderate to vigorous activity
Moderate – Brisk walking, Bike riding Vigorous – Jogging, cross-country skiing
150+ per week, a minimum of 10 minutes each time (to start)
Flexibility training – stretching and relaxation
Recommended to be performed 4-7 days per week for 5-10 minutes each time
Where are you now? Do you follow the guidelines? Need help getting started?
Your health can't wait any longer. Get your complementary evaluation today!
e-mail me at: anewyou.kristi@gmail.com
Thursday, August 4, 2011
Follow me on FACEBOOK
Are you an avid Facebook user? You can now follow me on Facebook too!
http://www.facebook.com/pages/A-New-You-by-Kristi/212597628775608?ref=ts
Follow me today to better your chance of winning some FREE Personal Training!
http://www.facebook.com/pages/A-New-You-by-Kristi/212597628775608?ref=ts
Follow me today to better your chance of winning some FREE Personal Training!
How to make Hummus
A healthy and filling middle eastern dip! Eat it as an appetizer or snack with some fresh veggies. I even like to mix mine with canned tuna. Why buy your hummus ready made from the store, when you can make it yourself?
INGREDIENTS
2-15 ounce cans of chickpeas, drained and rinsed
Juice of 1 small lemon (seeds removed, pulp optional)
1 tablespoon extra virgin olive oil
1 tablespoon tahini (sesame paste, you can find it in the "international" aisle in the grocery store or more cheaply in a middle eastern specialty shop)
2 small or one large clove of garlic, finely grated
Water to adjust consistency
Sweet Hungarian paprika to garnish
A strong blender or food processor.
DIRECTIONS
1. Drain and wash the chickpeas, add to blender or food processor.
2. Add grated garlic, olive oil, tahini, lemon juice, and about 2 tablespoons of water.
3. Puree until there are no whole chickpeas, and the hummus is a thick paste.
4. Remove from bowl of mixer and garnish with a sprinkle of paprika. You could drizzle some olive oil and toss some chopped tomatoes on top of it if you desire. Serve with veggies.
This dish makes a lovely addition to a middle eastern appetizer platter, the centerpiece for a tray of veggies, or an amazingly filling snack. You can add all sorts of things to your hummus.
Number of Servings: 14
Nutritional Info
• Per Serving
• Calories: 69.3
• Total Fat: 2.0 g
• Cholesterol: 0.0 mg
• Sodium: 138.5 mg
• Total Carbs: 9.4 g
• Dietary Fiber: 3.1 g
• Protein: 3.1 g
INGREDIENTS
2-15 ounce cans of chickpeas, drained and rinsed
Juice of 1 small lemon (seeds removed, pulp optional)
1 tablespoon extra virgin olive oil
1 tablespoon tahini (sesame paste, you can find it in the "international" aisle in the grocery store or more cheaply in a middle eastern specialty shop)
2 small or one large clove of garlic, finely grated
Water to adjust consistency
Sweet Hungarian paprika to garnish
A strong blender or food processor.
DIRECTIONS
1. Drain and wash the chickpeas, add to blender or food processor.
2. Add grated garlic, olive oil, tahini, lemon juice, and about 2 tablespoons of water.
3. Puree until there are no whole chickpeas, and the hummus is a thick paste.
4. Remove from bowl of mixer and garnish with a sprinkle of paprika. You could drizzle some olive oil and toss some chopped tomatoes on top of it if you desire. Serve with veggies.
This dish makes a lovely addition to a middle eastern appetizer platter, the centerpiece for a tray of veggies, or an amazingly filling snack. You can add all sorts of things to your hummus.
Number of Servings: 14
Nutritional Info
• Per Serving
• Calories: 69.3
• Total Fat: 2.0 g
• Cholesterol: 0.0 mg
• Sodium: 138.5 mg
• Total Carbs: 9.4 g
• Dietary Fiber: 3.1 g
• Protein: 3.1 g
Sunday, July 31, 2011
Just how important is sleep?
Question: I only sleep 5-6 hours each night. Is this really a big deal?
Answer: Sleep is instrumental to good health and even weight loss. A disruption in your hormones and your different metabolic processes has all kinds of adverse effects. Your fat cells respond to the food you eat differently, based on your hormones. Sleep loss affects the level of certain hormones, putting your body in a position to gain weight.
Sleep loss also can cause a lack of desire to achieve goals because you feel fatigued and "run down." Sleep is also important in developing lean muscle tissue. When you work out, you are actually tearing your muscle - sleep and proper nutrients help re-build the muscle. Yes, sleep is a big deal!
Time Involved: At least 8 hours. Set a bed time for yourself, based on 8 hours of sleep.
Body Benefit: Energy, Improved weight loss, Balanced hormones, and more!
Answer: Sleep is instrumental to good health and even weight loss. A disruption in your hormones and your different metabolic processes has all kinds of adverse effects. Your fat cells respond to the food you eat differently, based on your hormones. Sleep loss affects the level of certain hormones, putting your body in a position to gain weight.
Sleep loss also can cause a lack of desire to achieve goals because you feel fatigued and "run down." Sleep is also important in developing lean muscle tissue. When you work out, you are actually tearing your muscle - sleep and proper nutrients help re-build the muscle. Yes, sleep is a big deal!
Time Involved: At least 8 hours. Set a bed time for yourself, based on 8 hours of sleep.
Body Benefit: Energy, Improved weight loss, Balanced hormones, and more!
Monday, July 25, 2011
Exercising on an empty stomach.
This one is from my Wellness Series on Nutrition
Working out on an empty stomach helps you burn more fat....False
In the morning, your body has gone 8+ hours since eating or drinking anything. Your blood sugar levels are lower at this point, and your body doesn't have adequate fuel to workout optimally. Usually, experts recommend eating something--even if it's just a small snack--within 2 hours before working out. When your body doesn't have proper fuel in it, many problems can result, the lesser being that your workout performance suffers, and the greater being something like passing out during exercise.
However, every body is different. Some people can workout on an empty stomach with no problems, while others would end up very sick and feel the negative effects of it. When I workout in the morning, I always eat (and drink) something first thing after I wake up. Usually by the time I start my workout it doesn't hurt my stomach to exercise with a bit of food on it.
There might have been a bit of confusion here about metabolic rates in the morning. Eating breakfast in the morning has a positive effect on your metabolism, but exercising on an empty stomach does not. Some people say that it will burn fat stores, but overall, the number of calories you burn during a workout (regardless of where they come from) is much more important. Plus, fat burns in the carbohydrate flame. This means that exercising without eating (such as after "fasting" during sleep) your body does not burn fat efficiently, or sometimes at all.
So next time you hit the gym, grab a bite to eat, your body will benefit better from it!
Yours in health, Kristi
Working out on an empty stomach helps you burn more fat....False
In the morning, your body has gone 8+ hours since eating or drinking anything. Your blood sugar levels are lower at this point, and your body doesn't have adequate fuel to workout optimally. Usually, experts recommend eating something--even if it's just a small snack--within 2 hours before working out. When your body doesn't have proper fuel in it, many problems can result, the lesser being that your workout performance suffers, and the greater being something like passing out during exercise.
However, every body is different. Some people can workout on an empty stomach with no problems, while others would end up very sick and feel the negative effects of it. When I workout in the morning, I always eat (and drink) something first thing after I wake up. Usually by the time I start my workout it doesn't hurt my stomach to exercise with a bit of food on it.
There might have been a bit of confusion here about metabolic rates in the morning. Eating breakfast in the morning has a positive effect on your metabolism, but exercising on an empty stomach does not. Some people say that it will burn fat stores, but overall, the number of calories you burn during a workout (regardless of where they come from) is much more important. Plus, fat burns in the carbohydrate flame. This means that exercising without eating (such as after "fasting" during sleep) your body does not burn fat efficiently, or sometimes at all.
So next time you hit the gym, grab a bite to eat, your body will benefit better from it!
Yours in health, Kristi
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