I have been asked by so many people if toning shoes are worth it. I have to tell you that they are not. Why? They are just a gimmick and your money is better spent enlisting the help of a personal trainer that will motivate you and provide you with the expertise to get the results that you want and need.
Here is the Proof in the Pudding:
http://catalyst4fitness.com/index.php?option=com_k2&view=item&id=101:the-real-scoop-on-skechers-and-other-toning-shoes
Wednesday, December 29, 2010
Thursday, December 23, 2010
How can I walk faster?
Walking is one of the safest and most effective sports for
fitness, but to become fit, you have to move fairly fast. You
should exercise vigorously enough to increase your heart rate at
least 20 beats a minute more than when you rest. Walking at a
leisurely pace will not raise your heart rate very much. You can
increase your speed by taking longer steps or by moving your feet
at a faster rate.
To lengthen your stride, swivel your hips so that you reach
out further forward with your feet. This causes you to twist your
body from side to side, which forces your toes to point to the
outside when your feet touch the ground. By pointing your feet
forward after your heel strikes the ground, you will gain a few
inches. To move your feet at a faster rate, you have to move your
arms at a faster rate also. Every time one leg moves forward, the
arm on the same side moves back and the arm on the other side
moves forward. For every step forward, there is an equal number
of arm movements forward. To move your arms faster, you have
to keep your elbows bent. The fulcrum of your arm swing is at your
shoulder. The straighter your elbows, the longer your arms swing
as a pendulum from your shoulder, reducing the frequency of arm
swings. Bending your elbows shortens the swing and allows you to
move faster.
fitness, but to become fit, you have to move fairly fast. You
should exercise vigorously enough to increase your heart rate at
least 20 beats a minute more than when you rest. Walking at a
leisurely pace will not raise your heart rate very much. You can
increase your speed by taking longer steps or by moving your feet
at a faster rate.
To lengthen your stride, swivel your hips so that you reach
out further forward with your feet. This causes you to twist your
body from side to side, which forces your toes to point to the
outside when your feet touch the ground. By pointing your feet
forward after your heel strikes the ground, you will gain a few
inches. To move your feet at a faster rate, you have to move your
arms at a faster rate also. Every time one leg moves forward, the
arm on the same side moves back and the arm on the other side
moves forward. For every step forward, there is an equal number
of arm movements forward. To move your arms faster, you have
to keep your elbows bent. The fulcrum of your arm swing is at your
shoulder. The straighter your elbows, the longer your arms swing
as a pendulum from your shoulder, reducing the frequency of arm
swings. Bending your elbows shortens the swing and allows you to
move faster.
Thursday, December 2, 2010
December Goals and Prescriptions
Trishla: Goal: Overall Toning and work on diet. PT 1x/wk, GT 1x/wk, Running 4 miles per week, Additional Cardio on your own 45 minutes per week.
Stephanie: Goal: Lose 5 lbs. Bike trip in Nova Scotia this summer. RX: Train with husband 2x/wk. Cardio on own 120min./wk as well as abdominals, biceps, and tricep exercises every non-training day.
Diane M: PT 2x/wk. Walk on own 60 minutes per week. Do Leg Raises & Plank 2x/wk. Food Diary to Ellen weekly.
Rosemary - Goal: Lose 10 Lbs. RX: PT 3x/wk. Cardio on own 90 min/wk. Follow diet plan from Michelle.
Bob Wein: Goal:To Climb Old Rag MT. In Shenadoah. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk
Isabel Wein: Goal:To be a size 4. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk
Meg - Goal is to work up to 10,000 steps and increase to 3 to 4 workouts per week. PT 1x/wk.
David - PT on Tues at 8 pm. WT 2x/wk. Cardio 120 min/wk.
Cecilia - Zumba (2x/wk), WT routine on own (2x/wk). Goal: Lose weight, feel better,and lose love handles.
Todd - PT 2x/wk; Boot Camp 1x/wk, WT on own 1 x/wk. Run 4 miles per week.
Danielle - 10,000 steps, food diary,walk 3.5miles, 5 days/wk, trekking, yoga 2days, body pump 2 days, portion controll, weight watchers program.
Ken -Goal: Look better by the holidays RX: Train 6x/month with trainer. 5,000 steps per day.
Cori- PT 1x/wk. Cardio on own.
Kathy- Goal: Fit into suit by Dec. 16th RX:PT on Mon, Wed, Fri 7:30 am. Cardio on own 10 min before PT.
Carol - PT Wed and Fri 8:30 am. Expresso Bike on own 120 minutes per week.
Phebe & Allie: RX:PT 2 x wk, Cardio on own 60min. /wk
Fran: RX: PT 2x wk; Trekking 1x wk; Warm up prior to PT session. Eat small meals throughout the day.
Neil - Mon WT on own & 1 mile TM. Wed Trekking. PT Fri 10:00 am (one mile TM warmup).
Qunicey & Helene - PT Tues 11 am. WT routine on own 2x/wk as prescribed by Ellen. Goals: Quincey - Not to slide back from where he is. Helene - Keep on toning. Firm abs.
Sherry - PT Tues & Thurs 12:30 pm. TM walking 1 mile 2x/wk on own.
Sally - PT One day per wk as decided. WT routine on own 2x/wk as prescribed by Ellen. Food diary recorded. Win Fitness Pool.
Diane Frasier: Goal: Lose weight RX: PT 2x/wk - Cardio on own 60min/wk
Jill - PT 1x/wk; Follow directions per Melissa.
Group Training
Maryl: RX: WT 2x wk; Spin 2x wk; Pilates 2x wk; Trekking 1x wk. Vegetarian dinners 4x/wk. Portion control. Plank 1min per. day with Pat and not to gain any weight.
Pat: GT: Goal: Lose weight and get strong. RX:GT1x wk; cardio 3x wk for 45 min. Bike (15min.), Arc Trainer (15min.), TM (15min.) Responsible for keeping food diary for her and Maryl.
Karen - Record what eat on Spark People 3x's per week. Mon GT 10am. Trekking Wed 10 am. Spinning Thurs at 9 am. Cardio 30 min/wk
Cris: RX:GT 2x wk; cardio 90 min/wk. Take lunch to work 3x/wk.
David G - Get healthy so can get back to training consistently. Spin 2x/wk. GT 1x/wk. Fitness Pool!
Diana - Mon GT 10 am with Ellen; Wed 10 am Trekking; Thurs 9 am Spinning; Fri Kickboxing, Sat Heavy lifting, Sun Spin. Food Diary to Ellen on Mon. NO eating after 8 pm.
Tara: Mon GT 10am. Wed. circuit training , 1x wk pilaties, 1x wk spin & Cardio 150 min/wk. Food diary on Mon.1 healthy starch at dinner.
Diane Fitzgerald: Goal: To lose same stinking 5 lbs. and get biceps “guns”. RX: WT 3x/wk;spin 2x/wk; Cardio 120min/wk.
Ayesha - GT Wed 6:15 pm &; FT Sat 8 am. Goals: To workout and eat breakfast.
Joan: Goal to do more on her own during the week. RX: GT Sat. ; Cardio on own 60min. /wk (10min. ea day)
Julie - Spin (1), WT (GT or on own 2-3x/wk), Stairs (60 min), Win Fitness Pool.
Carol - Lose 4 pounds by Xmas. Spinning 2x/week. Cannot run due to strained arch muscle.
Kimya - WT (2 x/wk), Spin 2x/wk. Cardio on own 60 minutes per week. Continue to lose weight. Weight Watchers. Win Fitness Pool!
Mary - Goal: Build endurance back up. GT(1); Spin (2); Walk 4x/week. Trekking 1x/wk. Weight Watchers.
Donna - Goals: Do more upper body and ab work. GT Thurs 6:15 am, Spin (1), Aerobics classes on Mon &Wed nights.
Deb - Goals: Increase cardio endurance, improve strength. WT w/Alfred Mon 12 pm; GT(1); Spin (2), Trekking (1), 90 min Treadmill. Yoga one time per week.
Helen- GT Fri 5pm. ,I would like to increase my strength training to 3X times a week for 25mins. Go from 15 push ups to 20. 20 situps to 30. Continue Cardio for 3-4 times a week/1hr including Zumba (Thursday). Work on smaller meals and NO stress eating.
Heather- GT Fri. 5pm, Run 15 miles per week, eat small meals throughout the day. Do strength training on own 3 x’s per week. Goal: Overall strength
Stephanie: Goal: Lose 5 lbs. Bike trip in Nova Scotia this summer. RX: Train with husband 2x/wk. Cardio on own 120min./wk as well as abdominals, biceps, and tricep exercises every non-training day.
Diane M: PT 2x/wk. Walk on own 60 minutes per week. Do Leg Raises & Plank 2x/wk. Food Diary to Ellen weekly.
Rosemary - Goal: Lose 10 Lbs. RX: PT 3x/wk. Cardio on own 90 min/wk. Follow diet plan from Michelle.
Bob Wein: Goal:To Climb Old Rag MT. In Shenadoah. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk
Isabel Wein: Goal:To be a size 4. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk
Meg - Goal is to work up to 10,000 steps and increase to 3 to 4 workouts per week. PT 1x/wk.
David - PT on Tues at 8 pm. WT 2x/wk. Cardio 120 min/wk.
Cecilia - Zumba (2x/wk), WT routine on own (2x/wk). Goal: Lose weight, feel better,and lose love handles.
Todd - PT 2x/wk; Boot Camp 1x/wk, WT on own 1 x/wk. Run 4 miles per week.
Danielle - 10,000 steps, food diary,walk 3.5miles, 5 days/wk, trekking, yoga 2days, body pump 2 days, portion controll, weight watchers program.
Ken -Goal: Look better by the holidays RX: Train 6x/month with trainer. 5,000 steps per day.
Cori- PT 1x/wk. Cardio on own.
Kathy- Goal: Fit into suit by Dec. 16th RX:PT on Mon, Wed, Fri 7:30 am. Cardio on own 10 min before PT.
Carol - PT Wed and Fri 8:30 am. Expresso Bike on own 120 minutes per week.
Phebe & Allie: RX:PT 2 x wk, Cardio on own 60min. /wk
Fran: RX: PT 2x wk; Trekking 1x wk; Warm up prior to PT session. Eat small meals throughout the day.
Neil - Mon WT on own & 1 mile TM. Wed Trekking. PT Fri 10:00 am (one mile TM warmup).
Qunicey & Helene - PT Tues 11 am. WT routine on own 2x/wk as prescribed by Ellen. Goals: Quincey - Not to slide back from where he is. Helene - Keep on toning. Firm abs.
Sherry - PT Tues & Thurs 12:30 pm. TM walking 1 mile 2x/wk on own.
Sally - PT One day per wk as decided. WT routine on own 2x/wk as prescribed by Ellen. Food diary recorded. Win Fitness Pool.
Diane Frasier: Goal: Lose weight RX: PT 2x/wk - Cardio on own 60min/wk
Jill - PT 1x/wk; Follow directions per Melissa.
Group Training
Maryl: RX: WT 2x wk; Spin 2x wk; Pilates 2x wk; Trekking 1x wk. Vegetarian dinners 4x/wk. Portion control. Plank 1min per. day with Pat and not to gain any weight.
Pat: GT: Goal: Lose weight and get strong. RX:GT1x wk; cardio 3x wk for 45 min. Bike (15min.), Arc Trainer (15min.), TM (15min.) Responsible for keeping food diary for her and Maryl.
Karen - Record what eat on Spark People 3x's per week. Mon GT 10am. Trekking Wed 10 am. Spinning Thurs at 9 am. Cardio 30 min/wk
Cris: RX:GT 2x wk; cardio 90 min/wk. Take lunch to work 3x/wk.
David G - Get healthy so can get back to training consistently. Spin 2x/wk. GT 1x/wk. Fitness Pool!
Diana - Mon GT 10 am with Ellen; Wed 10 am Trekking; Thurs 9 am Spinning; Fri Kickboxing, Sat Heavy lifting, Sun Spin. Food Diary to Ellen on Mon. NO eating after 8 pm.
Tara: Mon GT 10am. Wed. circuit training , 1x wk pilaties, 1x wk spin & Cardio 150 min/wk. Food diary on Mon.1 healthy starch at dinner.
Diane Fitzgerald: Goal: To lose same stinking 5 lbs. and get biceps “guns”. RX: WT 3x/wk;spin 2x/wk; Cardio 120min/wk.
Ayesha - GT Wed 6:15 pm &; FT Sat 8 am. Goals: To workout and eat breakfast.
Joan: Goal to do more on her own during the week. RX: GT Sat. ; Cardio on own 60min. /wk (10min. ea day)
Julie - Spin (1), WT (GT or on own 2-3x/wk), Stairs (60 min), Win Fitness Pool.
Carol - Lose 4 pounds by Xmas. Spinning 2x/week. Cannot run due to strained arch muscle.
Kimya - WT (2 x/wk), Spin 2x/wk. Cardio on own 60 minutes per week. Continue to lose weight. Weight Watchers. Win Fitness Pool!
Mary - Goal: Build endurance back up. GT(1); Spin (2); Walk 4x/week. Trekking 1x/wk. Weight Watchers.
Donna - Goals: Do more upper body and ab work. GT Thurs 6:15 am, Spin (1), Aerobics classes on Mon &Wed nights.
Deb - Goals: Increase cardio endurance, improve strength. WT w/Alfred Mon 12 pm; GT(1); Spin (2), Trekking (1), 90 min Treadmill. Yoga one time per week.
Helen- GT Fri 5pm. ,I would like to increase my strength training to 3X times a week for 25mins. Go from 15 push ups to 20. 20 situps to 30. Continue Cardio for 3-4 times a week/1hr including Zumba (Thursday). Work on smaller meals and NO stress eating.
Heather- GT Fri. 5pm, Run 15 miles per week, eat small meals throughout the day. Do strength training on own 3 x’s per week. Goal: Overall strength
Friday, November 26, 2010
Two Drinks Per Day or Save them Up for a Big Party?
One of my favorite Gurus of all time happens to be Dr. Gabe Mirkin who has been around since I started working in the fitness industry - close to 30 years! In his latest newsletter, one of his readers asks if it is OK to save up all of the drinks in a week and drink them in one day. Here is the question and answer (I felt that this subject was apropos to the Holidays):
Dear Dr. Mirkin: Is it OK to have two drinks a day and can I save them all up for a big party on the weekend?
No! Binge drinking doubles your risk of heart attacks. A study of 9,758 men in France and Ireland over a ten-year period shows that men who binge drink have nearly twice the risk of heart attacks and deaths from heart disease as regular drinkers, even though they drink about the same amount of alcohol per week. (British Medical Journal, November 23, 2010).
When you pour alcohol on a cut, it hurts because alcohol damages cells by dehydrating them. If you add a cup of alcohol to cup of water, you get far less than two cups of fluid because alcohol draws water into its cell structure.
The liver is the only organ that has acetaldehyde dehydrogenase, the enzyme that breaks down alcohol. The liver can break down alcohol at a steady rate of one drink per hour (a drink is 12 ounces of beer, 5 ounces of wine or 2/3rds of shot glass). The higher the blood level of alcohol, the more likely it is to damage cells.
Exceeding two drinks in a day can cause blood alcohol levels high enough to damage cells, increasing risk for heart attacks, impotence, cirrhosis of the liver, dementia, chronic pancreatitis, and certain cancers. However, up to two drinks per day has been associated in some studies with decreased risk for heart attacks.
Dr. Gabe Mirkin has been a practicing physician for more than 40 years and a radio talk show host for 25, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is one of a very few doctors board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology.
Dear Dr. Mirkin: Is it OK to have two drinks a day and can I save them all up for a big party on the weekend?
No! Binge drinking doubles your risk of heart attacks. A study of 9,758 men in France and Ireland over a ten-year period shows that men who binge drink have nearly twice the risk of heart attacks and deaths from heart disease as regular drinkers, even though they drink about the same amount of alcohol per week. (British Medical Journal, November 23, 2010).
When you pour alcohol on a cut, it hurts because alcohol damages cells by dehydrating them. If you add a cup of alcohol to cup of water, you get far less than two cups of fluid because alcohol draws water into its cell structure.
The liver is the only organ that has acetaldehyde dehydrogenase, the enzyme that breaks down alcohol. The liver can break down alcohol at a steady rate of one drink per hour (a drink is 12 ounces of beer, 5 ounces of wine or 2/3rds of shot glass). The higher the blood level of alcohol, the more likely it is to damage cells.
Exceeding two drinks in a day can cause blood alcohol levels high enough to damage cells, increasing risk for heart attacks, impotence, cirrhosis of the liver, dementia, chronic pancreatitis, and certain cancers. However, up to two drinks per day has been associated in some studies with decreased risk for heart attacks.
Dr. Gabe Mirkin has been a practicing physician for more than 40 years and a radio talk show host for 25, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is one of a very few doctors board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology.
Thursday, November 25, 2010
Tips from your Trainer to Avoid the Slug Feeling post Thanksgiving Dinner
I know that many of you don't want to hear from me. It is the day to eat everything you want. But be aware, in this weekend alone you could gain 3 to 5 pounds according to my friend, Dr. Roy Heron who runs a weight loss center in the DC area. Even if you think that you won't put on that much in a day or weekend of eating, think of all food deprivation and hard work that you did exercising to lose a pound in the last month. It ain't easy because there are 3500 calories in a pound. So, please, don't undo what you have worked so hard to lose in one day or weekend.
Here are some tips from myself and Dr. Roy Heron:
# 1 On my list - Wear control top panty hose and/or tight belt/pants. You won't be able to fit as much in and will full faster.
#2 Don't starve yourself all day. You will just indulge at Thanksgiving Dinner.
#3 Have a piece of fruit or raw vegetables with a glass of water an hour before dinner.
#4 Drink 2 glasses of cold water during your Thanksgiving dinner.
#5 Eat dinner on a dessert plate and not a dinner plate.
#6 Avoid white bread, pasta, or rice like the plague.
#7 No Second Helpings!
#8 Portion Control
Enjoy your family and friends and don't make eating the highlight!
With warm hugs,
Ellen Yates and Dr. Roy Heron
Here are some tips from myself and Dr. Roy Heron:
# 1 On my list - Wear control top panty hose and/or tight belt/pants. You won't be able to fit as much in and will full faster.
#2 Don't starve yourself all day. You will just indulge at Thanksgiving Dinner.
#3 Have a piece of fruit or raw vegetables with a glass of water an hour before dinner.
#4 Drink 2 glasses of cold water during your Thanksgiving dinner.
#5 Eat dinner on a dessert plate and not a dinner plate.
#6 Avoid white bread, pasta, or rice like the plague.
#7 No Second Helpings!
#8 Portion Control
Enjoy your family and friends and don't make eating the highlight!
With warm hugs,
Ellen Yates and Dr. Roy Heron
Saturday, November 13, 2010
Lower Back & Abs Routine for the Home
I wanted to share with you a little routine that I will do this morning in N2SHAPE's 9 am Group Training. It is for the lower back and abs and is a routine that you can do at home with just a stability ball. If you don't have a stability ball, you can skip that exercise so that you have no excuses.
Bridge with Leg Lift
Lie face up on the floor, knees bent. Push body into a bridge position, supporting your weight on your feet and arms. Straighten one leg up, heel flexed and slowly lower leg out to the side a few inches without moving the rest of the body. Use the abs to stabilize your body and don't hold your breath. Complete 12 reps before switching sides.
Balancing Ab Twist
Begin by lying on your side and push up so that your body is supported by right arm, feet stacked. Straighten left arm and balance for a moment, then sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place. Squeeze the abs and hold for 2 seconds, then go back to starting position. Repeat for 12 reps before switching sides. To modify, rest the bottom knee on the floor.
Ball Rollouts
Place your arms on the ball, parallel to one another. Pulling your belly button towards your spine and tightening your torso, slowly roll forward until your chest touches the ball. Keeping form, slowly pull your body back using your arms and abdominals. Don't collapse as you roll forward. Repeat for 12 reps.
Bicycle
Lie face up with lower back pressed to the floor. Cradle head in your hands, elbows out, and bend right knee, pulling it towards your chest while touching the knee with the opposite elbow. Begin a slow pedal motion by touching opposite elbow to opposite knee, alternating each side. Keep the abs pulled in (don't let them bulge out) and breath continuously. Repeat for 12 reps (one rep is to the right and left).
Back Extensions
Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts and lower. Repeat for 12 reps.
Bridge with Leg Lift
Lie face up on the floor, knees bent. Push body into a bridge position, supporting your weight on your feet and arms. Straighten one leg up, heel flexed and slowly lower leg out to the side a few inches without moving the rest of the body. Use the abs to stabilize your body and don't hold your breath. Complete 12 reps before switching sides.
Balancing Ab Twist
Begin by lying on your side and push up so that your body is supported by right arm, feet stacked. Straighten left arm and balance for a moment, then sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place. Squeeze the abs and hold for 2 seconds, then go back to starting position. Repeat for 12 reps before switching sides. To modify, rest the bottom knee on the floor.
Ball Rollouts
Place your arms on the ball, parallel to one another. Pulling your belly button towards your spine and tightening your torso, slowly roll forward until your chest touches the ball. Keeping form, slowly pull your body back using your arms and abdominals. Don't collapse as you roll forward. Repeat for 12 reps.
Bicycle
Lie face up with lower back pressed to the floor. Cradle head in your hands, elbows out, and bend right knee, pulling it towards your chest while touching the knee with the opposite elbow. Begin a slow pedal motion by touching opposite elbow to opposite knee, alternating each side. Keep the abs pulled in (don't let them bulge out) and breath continuously. Repeat for 12 reps (one rep is to the right and left).
Back Extensions
Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts and lower. Repeat for 12 reps.
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