By choosing to do a resistance training program, you will be doing a workout
that will provide you many more benefits than are found in other programs. Your health with resistance training programs is greatly enhanced.
Physical fitness can come from many different forms of exercise including
aerobics, treadmills, and also by adding a strength building routine. As you
continue reading, you will see our discussion of some of the
benefits that
resistance training can offer.

Not too long ago, most of the people attending the local gym were younger
people that were working out trying to get buff. It is now well known that 
resistance training offers many health benefits including strengthening your
bones as you get older. Your body, starting in your 30s or 40s, begins to lose
bone mass throughout your skeletal system. To keep the weight off, you’re going
to have to exercise more and eat less compensate for your metabolism slowing
down. The solution is to do resistance training on a regular basis which will
help to increase your metabolism and make your bones more dense.

To get the maximum benefit out of any fitness routine that you do it must
incorporate many different elements. Creating a balanced routine can only be
done by incorporating aerobic exercise, proper dieting, and a resistance
workout. By combining half an hour of weight training with half an hour of
aerobic activity, you will have a balanced exercise routine. Dieting is
essential, especially when you are trying to build muscle mass and lose weight
at the same time.

Many women are afraid that they will gain too much muscle mass if they begin
a resistance training program. Building muscle mass using heavyweights and
supplements is something either sex should only perform sporadically if you only want to maintain your
current weight. Without significant intensity, long duration, and copious
supplementation, a female who incorporates resistance training does not have to
worry about building large “manly muscles”. To help postmenopausal
women retain and build bone mass, it is recommended that they do resistance
workouts. To fight the possibility of getting osteoporosis, resistance training
should be done by all middle-aged women.

The benefits of doing resistance training are numerous and should motivate
anyone to begin this type of routine as soon as they can. The belief that
resistance training will make you slow, clumsy, or unattractive are not relevant
especially in regard to the benefits that it can provide. The next thing you
need to do is begin your own resistance training program to make yourself
healthier and stronger.

1. Thou shalt not be perfect, or even try to be

2. Thou shalt not try to be all things to all people

3. Thou shalt sometimes leave things undone that ought to be done

4. Thou shalt not spread thyself to thinly

5. Thou shalt learn to say no

6. Thou shalt schedule time for thyself and for thy supportive network

7. Thou shalt switch off and do nothing regularly

8. Thou shalt be boring, untidy, inelegant and unattractive at times

9. Thou shalt not even feel guilty

10. Especially, though shalt not be thine own worst enemy, but thine own best friend

These are all excellent tips to help remind us that life is too complicated, full and ridiculous at times. We must learn to let go of some things in order to get other things done, but still take care of ourselves and be healthy. Couldn’t have said it better myself..well, I would have put in the bit that exercise is a proven stress reducer, too.

Here’s to a stress-free, fun-filled, energetic and playful rest of your summer!

Amy

PS- I’m an expert at 3 (more like too distracted), love to indulge in 6, need to work on 10 and resonate with number 8 from time to time. How about you?

Outside of my first thought being somebody must have put them all up to this, I quickly realized that they all honestly had been trying, but to no avail were able to remove the stubborn area around that middle.

My first question to somebody who asks me a question regarding target or specific area weight loss is, “What are you currently doing for exercise?” With the general reply being something along the lines of crunches on the floor, sit-ups, or some form of spine flexion (bringing their ribs to their hip bones) for lots of repetitions; average is 100 or more.

I continue to investigate by asking, “Outside of your targeted exercises for your mid-section, what else are you doing?” Mostly I discover that they do a minimal, steady paced form of cardiorespiratory training a few days per week, and some depending on whether they are male or female (see “Through Your Trainer’s Eyes” blog post for more specifics on this) a few more exercises for random body parts.

My last question to them, which amazingly still surprises most is, “How are your eating habits?” This last question usually brings about an uncomfortable giggle, followed by a small degree of acceptance and realization that they could be making a better effort to eat more effectively.

Considering that this question is asked of me at least 1-2 times per month by non-clientele, I have come up with some basic advice and three effective, scientifically proven tips to help them annihilate their belly and other areas of body fat for good!

Are you ready?

Tip #1- Put down the fork and start watching your daily calorie intake, serving sizes and nutritional habits. Over consumption = bigger waistline. Know your needs http://www.dietgrader.com

Tip #2- Challenge the body with some pep and vigor. 1-2 times per week incorporate intervals of higher intensity into your cardiorespiratory workouts, which burn more calories and help with weight loss all over the body, not just the belly J

Tip #3- Get off the floor! Address all movements and functions of your spine and belly’s mid-section which include: stabilization, flexion, extension, lateral bending R and L, and rotating R and L. Not only will the exercises be more effective in training the functionality of your body, but the increased lean tissue you develop from a properly developed strength program will make you a calorie burning machine.

On a side note, I know people relate whether or not a workout is effective by how sore the targeted muscle groups are, but know this: if your abs are sore because of your exercises this does not equate to belly fat melting off in that area. Spot reduction is only possible with plastic surgery, not spending 8 minutes on the floor doing trunk curls.

Additionally, doing only trunk curls will contribute to a nasty case of bad posture and rounded shoulders. It is also an ineffective means to solve a long standing problem of probably eating too much, not moving enough and looking for a quick fix to something most have worked years to put on. Yes, I’m being sarcastic.

Of course, hiring a trainer or attending a well-rounded fitness camp will assist you with these endeavors. Check out our offerings at http://www.fitnessgatherings.com for a current list of training camps, training rates and offerings.

You know what needs to be done, now the next question is, “Are you going to do it?”

Always chasing away my spare tire- Amy

Of course being physically inactive has its health ramifications. It increases one’s risk of developing chronic disease, which the CDC reports accounts for over 70% of all US deaths. Tragically, one out of every ten Americans will deal with some sort of limiting physical factor caused by these diseases and lose out on a better quality of life. The good news is physical activity is a prevention tool that individuals can use to decrease their risk of developing chronic disease, and improve their quality of life.

How do you become more active, stay active and live more active? There are hundreds of thoughts, inspirations and guidelines that you could follow but I’ve summarized them into 7 key tips to help you stay more active:

1. Enjoy it- If you don’t like the activity you won’t do it. There are hundreds of options for physical activity and everyone is bound to find something they can enjoy. Choose something that puts a smile on your face and encourages you to move at minimum 20 minutes, 3 days per week.
2. Be consistent- it takes time to see improvement, on average about 4-6 weeks, being consistent with your activity levels and less sporadic will yield quicker results and help you stick with it!
3. Keep records- document your workout activities and day to day motions using a journal or workout log. Writing down what you do helps you to focus on consistency and also provides you will a little accountability for your actions, or lack thereof
4. Know your limits- Be sure you’re working within your current levels of fitness. Often individuals are frustrated by “new” physical activity because it is too hard for them too perform and they feel defeated. Listen to your body and do what you can to your fullest without pushing yourself beyond your current physical capabilities
5. Cross train- Boredom is often sited as a reason individuals stop being physically active. In an effort to prevent this and decrease the risk of developing overuse injuries from repeated activity, incorporate a few different training modalities to cross train the body and break up the monotony
6. Break it up- Divide your physical activities into pieces throughout your busy days. Do 10 minutes in the morning, 10 minutes at lunch and finish with another 10 minutes when you get home…it all adds up at the end of the day to meet activity goals
7. Include More Day to Day Movement- Take the stairs instead of the elevator, park your car in the farthest parking space from your destination, get off the bus two stops early and walk the extra distance to work, walk around when you talk on the phone, get up and move around during commercials- better yet do some calisthenics and just plain move more when you get the chance.

Disease prevention aside, physical activity feels good, is good and will benefit you physically, emotionally and spiritually. Make the investment in yourself and use these 7 tips to get moving. Make sure you like it, can do it and stay consistent. Get on the move!

Amy Bomar, BS, CPT

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Flatter Tummy, Stronger Core, And More!
By Amy Bomar

Are you fascinated by the sight of a well-toned set of abdominal muscles? Do you ever look in the mirror and long for somebody else’s waistline? A tighter, leaner midsection is what many of us desire.

A leaner waistline is not only pleasing to the eye, but also essential to maintaining a healthy waist-to-hip ratio: the waist divided by the hip measurement. Health experts recommend that men not exceed 1.0, and women carry even less, at 0.85. Ratings higher than this carry an associated risk of developing cardiovascular disease, which does no one any good even if their midsection looks great.

If you’ve struggled to achieve your optimal toned tummy, then we have some suggestions for you to follow and assist your journey to a flatter, more flattering midsection…

By using the following guidelines and tummy focused workout 2-3 times per week you will feel the difference after a few sessions and be on your way to a flatter midsection by the end of 4 weeks.

Tummy Flattening Guidelines:

1. Picture your posture- oftentimes just improving the way your body is holding itself together can give the impression of a leaner waistline and flatter tummy. When you sit or stand, be sure to hold your head high and keep your ears floating above your shoulders, draw your shoulder blades together and down, lift the abdominal muscles up and in toward your spine, and prevent your ribs from protruding by holding the abdominal muscles in a state of slight contraction in all your postural endeavors. Practice this every day when you sit at your desk, drive your car, wait in line at the grocery store, or even perform daily tasks. You’ll not only improve your posture, but also the appearance of your waistline by holding the abdominals inward.

2. Eliminate the simple- simple sugars offer little to no nutritional value to our bodies and are huge contributors to extra pounds around the waistline and other areas of the body. Studies show that sedentary consumers of large quantities of white sugar/white flour (think of your baked goods, sugar-coated cereals, or a can of soda) have a tendency toward Type II Diabetes, heart disease, and are more at risk for obesity. If you replace your usual sugary treats with whole grains, fruits and vegetables you will not only be providing your body with better nutrition, but also less calories which will lead to weight loss and in turn a smaller looking waist.

3. Move the mass- your body is an active machine that needs to be moved on a daily basis with moderate to vigorous activity- movement burns calories. Any extra calories we consume are stored as body fat, and body fat is what gives the waistline the extra rolls, muffin tops or less than optimal appearance. Aim for daily cardiovascular activity that is large muscle, rhythmic in nature and invokes a “I can tell I’m exercising” effect on the body. Your goal should be to sustain the activity for 30 minutes total, or you can break it up into 10 minute bouts. Think a brisk walk in the morning with the dog, and quick walk during your lunch break, and another brisk walk in the evening. You can also perform cardio activities on a piece of equipment such as a treadmill, elliptical machine, or stationary bike.

4. Make it stronger- developing your tummy’s musculature will give it a more toned appearance and assist your posture muscles in providing you with a stellar stature. Be sure to work all the muscles that move the waistline: bending forward, backward, twisting right to left, and bending right and left. These 6 directions are used in daily activities, sports and are imperative to keeping the waistline healthy and lean (along with guidelines 1-3). Use the following program 2-3 non-consecutive days per week and watch your tummy flatten by the end of the month. Take into consideration results will vary based off of individual efforts, genetics and motivation levels.

TUMMY TIGHTENING MOVES: Perform all moves for 3 sets of 15 reps each; rest 30 seconds between sets.

• Stability Ball Trunk Curl
• Stability Ball Trunk Extension
• Bicycle Trunk Curl- challenge if you support lower back on a Wobble Disc (unstable prop)
• Stability Ball Side-Lying Trunk Curl- perform for both R and L sides

By improving your posture, decreasing your simple sugar intake, moving more, and challenging the muscles that surround your tummy you will be on your way to the flatter waistline by the end of a month. Remember that you get what you give, so put forth much effort and your results will be better than average and you’re tummy will be flatter than most!

~~

Amy is the NW Regional Trainer for Resist-A-Ball, Inc. and Faculty Trainer for the American Council on Exercise. Her Bachelor of Science was attained in Holistic Nutrition and is certified as a personal trainer, group fitness instructor, and yoga instructor. She also offers workshops, lectures and trainings for fitness professionals through her own company http://www.fitlaunch.com – FIT Launch as well as providing personal training services locally.

Home Core Exercise Kits

To receive free information and review health, wellness, and fitness products visit the http://www.healthygatherings.com Healthy Gatherings website.

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Many of my female clients are gym members who have been working out for years, but are no longer seeing results or are just plain bored and frustrated. They are dedicated individuals who enjoy the benefits of exercise, but are ready to throw in the towel because they are either gaining weight, losing function or just feeling stagnant.

It comes as no surprise to me because I often view them in the gym and understand why they aren’t meeting their fitness goals or seeing further improvement. There are some common mistakes among woman (trust me men are not excluded from this) that are made when it comes to working out, which can lead to these discouraging scenarios.

Are you making any one of these common mistakes?

1. Focusing too much attention or cardiovascular/cardio training-
this builds muscle endurance and burns calories, but isn’t the most effective way to build the lean tissue needed to support optimal body composition

2. Not putting enough intensity into their workouts- I don’t know if it’s fear, habit, stubbornness or just a combination of all three, but women need to up their workout intensity to burn more calories, improve their fitness levels and provide overload and progression to their current workout routines. This applies to cardio and strength routines!

3. Still doing 100′s of reps of exercises to spot reduce- spot reduction can only happen via plastic surgery. Weight loss will happen all over the body with a combination of cardio, strength and good eating habits. Doing 100 leg lifts per leg every day is called muscle endurance training and will not make the fatty tissue on top disappear.

4. Skipping exercises that work major muscle groups- they don’t like to work their back, but love to work their legs so they skip all the back exercises in the circuit, or just do the ones they like. This alone can lead to a screaming case of muscle imbalance, which can increase the risk of injury. You’ve got to train the entire body, front to back, side to side, deep and superficial!

5. Going back to old habits- doing the same routines for 20 years will lead to plateauing (no longer seeing results or change). This is why it is so important to work with a certified professional to help you change up your routines, keep you fresh, improve your fitness levels and prevent overuse injuries and boredom.

Notice a trend in any of these habits? Do you do one, a couple or all of them? It’s all fixable! Making a change to just one of these common mistakes will certainly give you some results and encourage you to start fixing the others. After all, aren’t results what you’re after?

Keep it fresh- Amy

There is still sugar in milk, honey, syrup, fruit, breads, cereals, juices, alcohol and vegetables.  You need grains, fruits, vegetables and dairy to maintain healthy dietary balance, but those other “simple” forms of sugar are often disguised in cute little names and will reek havoc on your waistline and metabolic abilities.

Just in case you’re wondering…..here is a list of some common names used to describe those “simple” sugars.  Look for them on your food labels and ingest them in moderation.

Staying sweet- Amy

Finding Sugar on Food Labels

On the contrary, with all the knowledge we have as a culture- media attention to things and such- I am still quite amazed at how misinformed many individuals are. I notice many common traits, conversations, thoughts, opinions and attention being focused, or not not focused, on an individuals exercise/wellness regimen. There are many to chose from, but I have compiled a list of the 25 most common ones I see in the gym or witness in my line of work. 

Here we go: Move it to lose it!

1. Women don’t strength train enough

2. Men don’t vary their training protocols enough

3. Most and especially Women focus too much on the “fat burning zone”

4. Most and especially Men spend too little time on their flexibility

5. 20-year workout veterans are still doing the same workouts and don’t know why they’ve gained weight

6. People still skip breakfast!!!! GASP!

7. Many people eat way more calories than they burn off

8. Many fluids contain calories but people don’t count these into their daily intake

9. Some people don’t eat enough to support their daily activities, which slows metabolism in the long run

10. People still think “Core” training is all about the abs

11. Many believe a vigorous yoga workout is enougth to improve their overall strength and power abilities

12. Weekend warriors are still getting injured by doing too much too soon

13. The principle of reversibility “if you don’t use it, you lose it” still applies

14. If you haven’t played a sport since high school, don’t expect it to be a walk in the park when you take it up 20 years later (see #3)

15. Many think weight should come off quicker irregardless of the fact it took them months/years to put on

16. Individuals skip exercises that work major muscle groups because they don’t like them..muscle imbalance calling

17. People refuse to work harder when they can and should

18. The majority of women still believe heavy weight training will “bulk them up”

19. Following a program not desgined for you (from a magazine, your friends) can possibly injure you

20. Just because a person looks good doesn’t mean they know how to workout or individually train somebody

21. Some people overestimate their current fitness levels

22. Clients can still be non-compliant even though they paid for the services of a trainer

23. It takes longer to see results if you don’t listen to your trainer’s advice/exercise guidelines

24. Sweat is OK- it’s a by product of the work your body is doing above rest

25. My knowlege doesn’t seem to matter as much as my figure and personality as a fitness professional Being superficial, yep! But I do know my stuff and I absolutely love to share it.  

Always observing- Amy

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I love reading, learning and ingesting anything I can about fitness and the latest science to support and expand my work.  It helps me to become a better trainer and fitness provider to my clients, classes and colleagues plus encourages me to try new things (my favorite) and implement ongoing progressions and current research into my job.

This info can be a bit dry to the consumer, especially if you don’t have exercise/fitness background, but I’ve been impressed with a few of the consumer magazines and want to pass this along to all of you.  A few of my favorite things include:

Fitness Magazine- mostly factual information on fitness, wellness and nutrition- plus great tips each month on exactly what to eat when.  One caution- the exercise advice is generally great, but they tend to use sound bytes of information to capture the reader and don’t go into detail about other factors such as diet, genetic factors, exercise history and commitment level when it comes to their exercise advice.  Over all, I would recommend it to anyone looking for general advice on fitness and bits of information on the current research that validates a healthy lifestyle.

Health Magazine- I really like this magazine a lot, especially for the consumer. They attack food, exercise, mind/body and other little things that the traditional magazines don’t address.  I appreciated how they addressed how sleep can effect weight, and how they listed out the top healthiest juices in order of their levels of disease fighting antioxidants: pomegranate juice, red wine, concord grape juice, blueberry juice, black cherry juice, acai juice, cranberry juice, orange juice, tea and apple juice.

Eating Well- this is my baby right now when it comes to eating.  I would recommend all my clients and readers get a subscription to it.  They support organic, seasonal and whole food eating, plus have the most amazing recipes.  Recipes include different foods, ingredients and low fat/healthy cooking variations.  My favorite thing about Eating Well is the recipe index at the front of the magazine that lists out all the recipes highlighted for the month.  You can see the calories, fat, carbs, sodium and fiber content of each recipe.  This month has some fantastic pizza recipes :-)

Grab the latest copy on the newsstand and use it along with my wellness information to improve your health and well-being!

We use terms like overload, progression, exertion, momentary muscle failure, atrophy, hypertrophy and recovery to make our points and assure our clients understand we know what we are talking about.

Although these terms have specific meaning to us, they are nothing but words to the consumer trying to get a grasp on how to workout, when to workout and the most effective ways to help them see results, quickly, I might add.

When it comes to the big picture of seeing end results I think the most important thing for everyone to know is this- VAREITY. You’ve got to do something different, and do it often.

Adding in variety is your NEW Stuff. Change the frequency, intensity, time, or type of things you do.

Make sure you include lifting stuff (muscle conditioning), stretching stuff (flexibility), and rhythmic movement stuff (cardiorespiratory conditioning) and you will see some GOOD Stuff (benefits).

GOOD stuff includes things like weight loss, improved joint range of motion, decreased lower back pain, confidence, better physical capacity, improved performance in day to day activities and I’ll throw in the better butts, bellies, arms and shoulders for the superficial consumers.

I should also mention that NEW stuff can create some SORE stuff. Our professional term is DOMS, the acronym for delayed onset muscle soreness. It creeps up around 12-24 hours after NEW stuff is introduced and peaks about 36 hours, and is usually gone within 48 hours, but can last longer if too much NEW stuff is done too soon.

SORE stuff gets easier to manage and more GOOD stuff is a by-product, thanks to all the NEW stuff.

The coolest thing about working as a fitness professional is when the consumer hires us and we create their NEW stuff in a well-rounded fitness regime for their current level of fitness. Then we get to hear them discuss their SORE stuff and watch with them as all the GOOD stuff happens.

Overloaded, progressed, hypertrophied and ready for NEW stuff!

Amy

PS- contact me at abomar@fitlnessgatherings.com for more info on group or individual training or join me in the studio for one of our monthly camps. Current schedule http://www.fitnessgatherings.com/bootcamp.htm