Best Ever Fitness

Ask the Trainer: I am trying to tone my butt and legs. Is walking on a treadmill gonna do it?

2011-12-13T08:30:00.000-05:00

Walking on a treadmill is great exercise but it probably won't give you the results you're looking for. The treadmill will help you burn calories and lose body fat but the best way to tone and shape your legs and butt is with resistance training. Two of the best exercises for this are lunges and squats.

Beginners should strive to complete one set of 10-15 reps for each exercise and work toward completing two to three sets. You'll want to do these exercises 2-3 days a week on non-consecutive days. Use dumbbells or resistance bands to add resistance and keep the exercises challenging as you get stronger.

"Keep Moving" Is The Key To Cardio

2011-11-22T17:30:00.000-05:00

I'm in the middle of a round of P90X and I wanted to comment on something that Tony (createor of P90X) says during many of the workouts. He often suggests hitting the pause button. I think this may be an OK thing to do during the strength training workouts.

Not necessarily a good strategy during your cardio workouts like Plyo. My Plyo session today was great. I was really tired by the end and of course had a good sweat going. I kept up with Tony and the kids pretty well. Though I didn't go as fast as them on everything I didn't have to march in place at any point either. Marching in place is what I do when I'm too tired to do an exercise during a cardio session. I think that pushing pause is a mistake.

If you're really exhausted, you feel dizzy or sick, then of course, pause the workout and do what you need to do to feel better. However, if you think you can recover by simply backing off a bit, then keep moving! Maybe you reduce your speed, modify the move in some way or just march in place or pace around the room. The only thing hitting pause does is make the workout longer. As long as you're keeping your heart rate up is doesn't matter if you're following the workout exactly. You still get the benefits and before you know it you'll be keeping up with Dom.

Ask the Trainer: What is the one piece of equipment you couldn't go without?

2011-11-15T13:59:00.000-05:00

Answer: Since I workout almost exclusively at home I'll answer in terms of home fitness equipment.

If we're going to keep it really simple then I'd say a pull-up bar. This is because I can work almost every muscle group effectively with body weight exercises alone. The exceptions are back and biceps. However, with a pull-up bar you can use your own body weight for resistance to work the back and biceps muscles as you pull (or try to pull) yourself up on the bar.

Either resistance bands or a set of dumbbells would also be a good choice. They would allow you to work all your muscle groups including your back and biceps and broaden the range of exercises you could do. So, they'd give you a good full body workout and by expanding the list of exercises that would be available to you they would help create variety.

Week in Review - P90X Week 13

2011-11-14T12:04:00.001-05:00

I seem to have skipped by a few weeks in my "Week in Review" series. What happened? I started a round of P90X in March. Somewhere around week 7 I got burned out, lost my motivation, [fill in standard excuse here], and I stopped doing the program for a while. I was still working out, some. The weather was nice. So, I went skating and walking and kayaking. Then, I'd get motivated again and I'd jump back into P90X right where I left off.

You might question whether this is an OK thing to do. However, I know the program and myself well enough to know if I'm up to the workouts. I was still feeling fit enough to make a decent go of it and so I continued on.

Then, I lost my motivation again. I took some time off and came back and jumped in again where I had left off. This cycle is how I slowly worked my way through P90X over the last several months.

I guess I have a bit of a love-hate relationship with exercise. I believe in it and often times I actually enjoy it. Other times I just can't stand even the thought of it. I haven't figured out exactly what the issue is but I keep working on it. If nothing else when it comes to fitness, you have to keep going. It would be nice if I could keep going consistently but, my inconsistent approach will have to do for now.

As for doing P90X in the start stop fashion that I did... I would not recommend this as a strategy for someone who is doing P90X for the first time especially if you're not already in pretty good shape. I would also not recommend it to anyone who is looking for dramatic results from this program. In order for that to happen your best bet is to follow it straight through and follow the nutrition plan.

Anyway, I did finally finish my round of P90X. So, what am I doing now? I started another round of course! I'm going to fore go any attempts at weekly updates. I proved that, for me at least, it was not very effective for creating adherence to the program based on accountability. It was a good experiment though.

Today begins week 2 of the current round. So far. So good.

Hitting the Wall In Your Workout Program

2011-04-27T11:51:00.004-04:00

I watched a movie the other night called Run Fat Boy Run. It starred a bunch of people I like and it looked like it could be funny. It was about this totally out of shape guy who decides to run a marathon to win back his ex-wife. One thing I got from this movie was an understanding of something called "hitting the wall". I had heard this term before but, I never really knew what it was. Hitting the wall is a term typically used in endurance sports. It means, in the simplest terms, that the body has run out of energy. The science behind it has to do with the process of how the body burns it's fuel and what resources are required to do that. When it happens to someone it is a pretty intense experience. Legs feeling like lead, thinking may become confused, and the person will be overcome by the impulse to just stop. Not so good in the middle of a marathon!

It occurred to me that physically hitting the wall is not so different from psychologically hitting the wall. Since I'm not an endurance athlete, the psychological version is usually what stops me in my tracks in my fitness program. Sometimes it's boredom. Sometimes it's dreading the pain of an intense workout. You have no energy or enthusiasm and even a good guilt trip doesn't seem to work. You come up with a dozen "good" excuses why you should skip the workout but, the reality is that you just don't have the will to do it. That's how it feels to hit the wall psychologically.

You know you don't want to just give up your fitness program all together but, what if you can't get past this hitting the wall feeling? You may just need a day off. Take the pressure off yourself just for today. Take a break and don't worry about it. Do your best to eat healthy and let it go. You may even need a few days off. That's OK too. In fact, if you've been pretty consistent with your workouts, every few months it's good to take a few days off from exercise in order to let your body fully heal.

If you're still feeling stuck then there are a couple of things that might help. Try focusing on why you want to stick with an exercise program. Why did you start? What benefits does it give you? Maybe it's time to set a new goal. If you've been in maintenance mode for a while then you may just need a new challenge to get you going again. Finally, try something new. If you've been doing a particular type of training then pick something else to do. With the warm weather setting in, getting outdoors adds plenty of options. A little variety can make a world of difference.

The most important thing is to give yourself the space to hit the wall. Realize that it's just a part of the ups and downs of your fitness journey. Then, get back to it as soon as you can.

The Road To Fitness Is Not Paved With Perfectionism

2011-04-25T19:12:00.000-04:00

As someone who believes in exercise as an absolutely critical part of living a quality life you'd think that I would love exercising. Well, sometimes, I do. Other times, I can't stand the thought of it. Last week it was the latter. I just needed to not work out. I did go for a few walks but I didn't go at an intensity level that I would call a workout.

Today I started back on P90X with Yoga X, an hour and a half long yoga marathon. After about 40 minutes I had had it. I was done. I looked at the clock to see there was still 50 minutes left and I just turned the DVD off. My heart wasn't in it. It was hurting too much and not in a good way. I decided 40 minutes was good for today. Since I had guilted myself to even do the workout at all I didn't want to pile on more guilt to get myself to finish. I knew that if I made myself continue it would be that much harder to get myself to workout tomorrow. Since the long term is what really counts here, I gave myself a break.

Now, don't get me wrong. Doing a half assed workout is not usually acceptable. Pushing yourself and getting the intensity up is important and it's important to do it most of the time. The thing is that perfectionism and torturing yourself with guilt are not going to serve the long term goals. The most important thing is that I'll be back at it tomorrow because I know I need to but also because I didn't make myself hate it today. And, since I didn't beat myself up today I should have plenty of energy tomorrow to "bring it!".

Week in Review - P90X Week 6

2011-04-15T17:56:00.002-04:00

I'm very late with this post. In fact, it's almost time for the next one! I don't know where this week went but, I suppose, better late than never.

Week 6 continues to leave me with the impression that the phase 2 strength training workouts are much harder than the phase 1 workouts. The slow-mo push-ups in Chest, Shoulders and Triceps are brutal! I'm still consistently doing all the reps in Ab Ripper X. I've even gotten to the point with it where it's still challenging but I am now strong enough that I can get through the whole thing even on my off days. It's more painful on those days but I can do it. Seeing this type of progress is great for helping to keep my motivation up.

I stuck to the phase 2 diet and was very happy to do so. I like the balance of protein, carbs and fat in this phase. The best thing is that there is plenty to eat in all phases of the P90X nutrition plan. The only time I ever get really hungry is when I've been too busy to eat. I know I need to get better about making time for that. One alteration that I do make to the diet is with the afternoon snack and the recovery drink. I will often just have one or the other depending on how hungry I feel and what my schedule is like that day. I know the recovery drink has a specific purpose but, I just don't always feel the need to have it. Maybe I'm cheating myself of better results...

Speaking of results, they were good this week. I lost 1 pound. I admit I'd like to see more but one pound is better than nothing. This puts me at a net loss of 4 pounds. That's 4 pounds in 6 weeks. Not too bad actually. More importantly, I feel thinner and I'm starting to see some muscle definition, even in my abs! I'll do measurements at the end of phase 2 to get some concrete data and get a better idea of what's really going on.

Question: Do mushrooms have any nutritional value?

2011-04-08T14:04:00.000-04:00

Answer: Mushrooms are actually a great source of potassium. Potassium, among other things, plays a role in controlling blood pressure and neuromuscular function. Mushrooms are low in fat, carbohydrates and calories (only 15 calories per cup). Which makes them a good food for weight loss too.

The Week In Review - P90X Week 5

2011-04-04T14:57:00.001-04:00

Week 5 was the first week in Phase 2. The ads make such a big deal about all the variety but, in truth, only two workouts change from Phase 1 to Phase 2. This said, I couldn't believe how much of a difference it made! I really never noticed before how sore I got after the new strength workouts in week 5 as compared to the week 2 and 3 workouts. Maybe I just wasn't paying attention before.

I'm feeling much stronger now. I'm also psyched to say that I did all the reps in Ab Ripper X all three times last week. Feels good to finally be back to that level. The first time I did a round of P90X... first of all I only made it to day 60 and second, I never completed all the Ab Ripper reps. So, for anyone who's really struggling with that workout, you're not alone. It doesn't matter how long it takes. Just keep trying and give it your best.

Pull-ups are another story. My number were up but, I still can't do them unassisted. I'm seriously thinking about getting a Pullup Revolution Pro. I like that it's adjustable in terms of length and amount of assist. I also like that it's let's you do pull-ups in a position and at an angle that more closely resembles how you'd do them unassisted.

I switched over to the Phase 2 diet which is my favorite of the three. Very happy to be getting more carbs. Often times when I'm not doing P90X, but still working out regularly, I'll eat a diet pretty much the same as the Phase 2 plan. The P90X nutrition guide says that once you start it, you can stay on the Phase 2 diet all the way through and not switch to the Phase 3 plan if you don't want to. Something to consider.

As for results, this week is just a weigh in. I lost two pounds. That puts me at a net loss of 3 pounds so far for the program. I expect the results to pick up from this point on, although losing 2 pounds a week is really an ideal rate for weight loss.

I've got to get away from this computer and go workout. I'm procrastinating because Chest, Shoulders and Triceps is a killer!

The Week In Review - P90X Week 4

2011-03-28T11:25:00.000-04:00

Week 4 marks the end of Phase 1. It was a great recovery week. I'm not sure what it was but, it was the first round of P90X where a recovery week actually felt like recovery. In the past the recovery weeks have seemed almost as tough as regular weeks and not much of a break at all.

The Core Synergistics workout was my favorite by far. I had a blast with it both days. That was new too because usually, I don't love that that routine. I was also feeling like I've made some progress with the Yoga workout. I'm not doing everything perfectly yet, but it was feeling much better. I'm almost up to doing the full minute of Crane which is kinda cool.

I stuck to the Phase 1 diet pretty closely. Another unusual thing for me is that I'm not even sick of it yet. Normally by week 4 I'm desperate to switch over to the Phase 2 nutrition plan. One reason for this is that I changed up the protein at lunch. Instead of tuna and egg whites I first did turkey burgers, then salmon burgers. A small change but, it made a difference.

I also think that my attitude is different this time around. Having the mindset that this is the beginning of working out every day for the rest of my life is giving me a different perspective. If I look at it as 90 days that I need to "get through" then it's a struggle. If it's just another day of fitness, like any other day then it's not a burden. It's like making coffee in the morning or brushing your teeth. It's just part of the routine.

This doesn't mean I want to workout everyday. Some days I don't. However, it seems a little easier to just go ahead and do it when I look at it as just another part of the day to day.

Now for the good stuff, the results. Total weight loss for Phase 1... 1 pound! So, annoying. Four weeks of hard work and clean diet and I lose a pound. Despite the other measurements not showing much better than the scale, I do feel a lot better. I lost 0.5% body fat. I also lost about half and inch in several areas. So, nothing dramatic but progress none the less. On to Phase 2!

The Week In Review - P90X Week 3

2011-03-21T17:25:00.000-04:00

Week 3 was a tough week for me. It started out great but on Thursday I wasn't feeling well and could not drag myself into the home gym. I went to bed early and slept straight through 'til morning. I didn't workout the next two days either. Just didn't have the energy. I felt bad that I had skipped these workouts but, it seemed like the right thing to do at the time.

I still ate well and followed the diet with a few modifications. One change was that I had some extra carbs. The phase 1 diet is very low carb and I was craving carbs. So, I did what my body asked and it did seem to help. Beating yourself into the ground is not the way to get super fit. On the other hand, pushing yourself hard is OK. The key is to know where the line is between the two. Since I was feeling better and was heading into a recovery week which would not have any strength training workouts, I decided to make up for the missed Legs and Back (and Ab Ripper) workout on Sunday.

So, I finished the week on a good note. I even lost a pound, in spite of the missed workouts. One thing that helped was adjusting my diet accordingly. It's really important to reduce your calories for the day if you miss a workout.

I was a bit worried when I was on my third day of not working out. I thought that I might have blown it and completely lost my momentum. But, I kept in mind the idea that I mentioned last week, that this is a lifetime thing, not just a 90 day project. In the scheme of things, a few missed workouts is no big deal. You just have to recommit to it and keep on going.

10 Things To Love About The Total Gym

2011-03-16T16:03:00.000-04:00

The Total Gym is one of my favorite pieces of home fitness equipment. As a trainer I'm always happy to see them in my cleints' homes because it usually means greater follow through with their exercise programs and more fun with the the workouts. So, here's my list of 10 things to love about the Total Gym.

Working out on the Total Gym is fun. It's built around a cushioned platform that glides along it's track. This creates a smooth controlled movement that allows you to do things like jumping for a plyometric type exercise without the high impact. Because you're secure on the platform there's no worry about falling and no heavy weights to worry about dropping. You can just enjoy the workout and reap the benefits.
Learning to use it is easy. Changing the incline and switching between the different attachments may take a little time to get used to but, it's easy and simple to do and the more you use the Total Gym the more effortless it becomes.
Incredibly versatile in the range of exercises you can do. The Total Gym lends itself to doing dozens of different exercises which will give your workouts variety, keep them interesting and help keep you motivated.
Great total body workout. You can work all the major muscles groups on the Total Gym. You can strengthen everything from the large muscles of the legs and back to the smaller muscles of the shoulder and rotator cuff.
Stretching on the Total Gym is part of the way the exercises work but, you can also do flexibility specific moves
This is a Quality piece of equipment that will give you great workouts for years to come
Once you own the Total Gym they offer a ton of Resources that help guide you to get the most out of using it. It comes with DVDs that go through several different workouts including ones for Pilates. It comes with exercise cards with exercises for all the major muscle groups and more workout programs. Finally there is an whole library of Total Gym exercises with visual cues on their website.
The Total Gym is adaptable. The different incline levels will keep workouts challenging as you get stronger. Then there are all kinds of different attachments available to help you create different exercises and you can even add weights for more resistance.
Workouts on the Total Gym are efficient. The machine is light weight and can be quickly adjusted from one setting to the next as you move through the different exercises in your workout. In some cases you can move from one exercise to another without any adjustment at all. This keeps you moving, which helps burn more calories and saves you time.
Convenient to workout because it's right in your home. No worries about traffic or closing times or looking presentable. Just put on whatever workout gear feels the most comfortable, walk down the hall or down the stairs, hop on the machine and you're working out! When you're done there's no locker room to deal with and no commute back home.

It may seem like a luxury to have such a great piece of workout equipment at your disposal but, working out is vital for your health. It's an investment in your well being. Having a piece of equipment that you actually like to use will keep you coming back to workout and that makes all the difference.

The Week In Review - P90X Week 2

2011-03-14T12:46:00.038-04:00

Well, I made it through another week of P90X. The good news is that I did every workout. The bad news is that I went away for the weekend and did not follow my diet and the two pounds I lost last week are found.

I followed the meal plan 100% during the week and I didn't go crazy with what I ate this weekend. I even got in a short workout at the gym while I was away. My portions were very reasonable. I know it's not that I ate 7000 extra calories this weekend (3500 makes 1 pound). Anyway, my experience has been that the weight comes off very gradually, even reluctantly, in the first phase of P90X. In past rounds of P90X, following the diet perfectly the whole time, I've come out of the first 30 days having lost only 2 or 3 pounds. Fortunately, I know that the weight will come off faster in phase 2 and even more so in phase 3. Not knowing that makes it really hard to stick with all the hard work. I think that's one reason a lot of people don't make the full 90 days.

As for the workouts in week 2... I was happy with how I did. I could see a little progress from week 1. Although I did have a couple low energy days. My guess is that it had to do with my eating schedule. I had a late lunch on those days that left me hungry at the wrong time for my workout.

One important thing that I'm doing this time around with P90X is to remind myself not to think of it as just 90 days. It's too easy to get caught up in the idea of finishing the program and getting through the 90 days. Then when 90 days is up and the structure of the P90X program is gone, it can leave you feeling a little lost. This happens for people with any kind of goal. The key is to start thinking about what you might like to accomplish next so you can keep the momentum going.

My goal for week 3 is to be able to do all the reps in the Ab Ripper X workout by the end of the week.

Is P90X For The 40 Something Woman?

2011-03-12T09:55:00.077-05:00

The P90X fitness program is dubbed as a 90 day extreme home fitness program. That sounds pretty intense to a lot of people. Maybe too intense. It seems as if the biggest draw to this program is for the 20 something male but, a woman in her forties can benefit from it as well as any 20 something can.

There are several great reasons to give P90X a try even if you're feeling a little intimidated.

It's a comprehensive program that covers all the important aspects of fitness, including strength, cardio, balance, flexibility and nutrition.
It challenges you to work at a level that triggers your body to improve at a deep cellular and hormonal level. In effect it helps slow and even reverse the ageing process.
It takes the guess work out of your fitness program for 90 days.
You will learn a ton about how to take care of your body that you can use after the program is over.
All the exercises are easy to modify.

A Comprehensive Program
P90X includes cardio, resistance training, flexibility and balance. The cardio routines are structured to give you interval training. This means you are doing the kind of cardio that burns the most fat and calories and improves your cardio vascular health faster. Use a heart rate monitor to keep yourself working at the proper intensity level. Resistance training won't make you bulky, but it will help to bulk up your bones. Flexibility and balance are more important now than ever to keep you injury free and prevent falls in the future.

Higher Intensity Workouts Are Beneficial
Working out at the higher intensity levels in P90X pushes your body to work hard which benefits your health in ways that low and moderate intensity exercise cannot match. The hormonal response to intense exercise causes the body to repair itself. It helps initiate the process of clearing out the old and building up the new and effectively making your body younger.

No More Guess Work
Ever walk into a gym with the intention to do a workout and find yourself feeling a bit overwhelmed? You have some idea of what to do but, there are so many options and you don't want to waste your time. You want to do what gets results. P90X gets results. It simplifies the process of getting fit because to get results all you have to do is follow the program.

Long After 90 Days Is Over
Fitness is something that you need to take on as a life long pursuit. A 90 day program is only the beginning. The real value in P90X is that you will learn so many of the tools you need to continue on your fitness journey whether you ever repeat the 90 day program or not. You will learn a lot of great strength training exercises. You will understand how to push yourself to an intensity level that gets real results. You will also learn, from the nutrition plan, about eating a healthy diet. Eating right is such a critical part of health and fitness. The more you can learn the better.

Modify, modify, modify
Everything in P90X can be modified to work for you. You can modify any exercise to make it doable no matter what you're level of fitness today. Push-ups can be done with your knees down. Pull-ups can be done with a resistance band. You can keep your feet on or close to the ground in Plyometrics. Since you're working out at home, no one is there to tell you that you're not working hard enough or criticize you for what you can't do. It's all about what you can do. Follow the program as best you can but, don't be afraid to make adjustments when you need to.

The benefits of intense exercise are for everyone. As women hit their forties they may think that they're supposed to slow down in the physical arena. Maybe you're out of shape and it feels like your body wants to slow down. The truth is there is no better time to rev things up. This is the time to set the tone for your physical fitness for the future. It's about deciding what you want the next few decades to look like for you.

Cardio Is Only The Beginning

2011-03-09T15:08:00.000-05:00

I have noticed that, particularly with women, cardio is the go to form of exercise for weight loss. Cardio is great. It's important and necessary. It can burn a lot of calories while you're doing it which helps you lose weight but, it is only the beginning of a complete fitness program.

For one thing, there are different types of cardio. Basic steady state cardio is a good start. At some point, however, you should think about adding in some intervals. Interval training is a great way to boost the calories you burn during your workout. It helps you improve your cardio vascular fitness more quickly than steady state. You can also do a little bit shorter workout when you do intervals because of the high intensity level.

Next, you need to do some strength training. Strength, or resistance, training will not bulk you up. If you have fat to lose that is covering up your muscles that might make it seem like the strength training is bulking you up. Really, your just building muscle under that fat which is making you look bigger. Losing the fat solves the problem. The good news is, you wanted to do that anyway.

This brings me to a common idea that you should lose the fat before you being strength training. Don't wait. Strength training will help you lose the fat. Although the strength training workouts themselves do not burn a ton of calories, there are lots of good things going on after the workout is over. The body will use up energy (aka calories) to repair the muscles after a strength training session. Then, the new muscle tissue you have built will burn extra calories around the clock just to maintain itself. Muscle tissue burns a lot more calories than fat tissue does.

The last thing in terms of exercise that I'll mention here is stretching. Muscles worked during cardio and strength training sessions get tight and that can cause all sorts of problems. Make sure to stretch on a regular basis. As a rule, after every workout, stretch the muscles you just worked. This will help keep you injury free and able to keep up with your workouts.

A varied, well-rounded exercise program will get you the results you want and a whole bunch of other benefits that will help you not just to lose weight but to experience a better quality of life.

The Week In Review - P90X Week 1

2011-03-07T14:19:00.003-05:00

Yesterday, I finished my first week of P90X. To be honest, this is not my first, first week. I've done P90X a few times before, although I don't always make it the whole 90 days. The last time, I tried journaling the experience like I'm doing now, I didn't publish the weekly posts because I wanted to wait and make sure I made it to the end of the program first. Is that a set up for failure or what? Big surprise that I didn't finish that round. So, this time around I'm going to publish the posts as I go. They say a little accountability goes a long way.

Week 1 I chose to hold back a little bit and give myself a chance to get used to the intensity of this program. That's probably why I wasn't as insanely sore as I expected. Did I cheat myself by holding back? Maybe, but not significantly and not in relation to what I gained by making that choice. I still worked very hard. I was sore in every muscle group that got worked. I even lost two pounds. Since I didn't go overboard the first week I'm actually looking forward to week 2.

Starting back after some time off it was no surprise that my reps on all the max rep exercises like push-ups and pull-ups were at the lower end of my range. I was using lighter weights than before on several exercises. I wasn't able to do everything in the Plyo workout but, I did manage to keep up in Yoga X and Kenpo X. My flexibility has decreased a bit too. I think that was the most worrisome part. When you lose your flexibility you lose range of motion, balance and strength and you increase your risk of injury.

As for the diet... I did not start it on day one. I had food in the fridge that needed to be used up first. I still ate healthy, just not the P90X meal plan. By day 5 I was on the diet 100% with one exception. I normally have tuna and egg whites for my protein at lunch but, for some reason I just couldn't stand the thought of eating those foods. I had a coupon for turkey burgers. One burger is the right number of calories to replace the two servings of protein I was getting from the tuna and egg whites. However, the turkey burgers are high in fat. I should have found a lower fat option but, the turkey burgers appealed to me. Since the calorie count is still on track it shouldn't affect my results.

Week 2

FindingTthe Yoga Mindset

2011-03-04T20:13:00.001-05:00

I've done a few different yoga classes over the years but, the most extensive experience I have with it is the Yoga X workout in P90X. This is a tough hour and a half workout. It begins with a little warming up and stretching. Then, it moves in to an increasingly difficult series of vinyasas or pose sequences. This is followed by a segment including some intensive stretching, core strengthening and balance poses. Finally, it ends with a few minutes of relaxation poses and ohms. Although I've done this workout many times I continue to feel challenged and there are still a few moves I have not completely mastered.

Most of the time when I workout the pace is much faster than in yoga. Cardio is all about moving quickly to get your heart rate up. Strength training is a little calmer than cardio but there's still a sense of perpetual movement. This is true when I work out on my own and even more so when working out to a video or taking a class. So, it's no surprise that when I went to do yoga, I had the impulse to move at my usual workout pace.

Yoga does not work that way. Even when you are moving in yoga doing vinyasas the pace is still relatively slow. A lot of the time is actually spent not moving at all. Yet, while you're not moving you're holding some pose or other that feels incredibly unnatural. Your muscles are working to hold the poses and being impatient wondering when it's going to end, and how much longer you have to stay still, does not help. In fact, it makes it much harder.

The thing I finally "got" the last time I did Yoga X was to be patient. I'm not sure how I missed it all the times I did yoga before. I knew intellectually that I was supposed to feel centered and calm doing yoga but, I never felt it. I was never able to internalize it. There was always an undercurrent of anxiousness, nervous energy and, well, impatience before. Being patient in yoga means letting go the need to rush and get it done. It means not worrying about what you're doing next and just paying attention to what you're doing in that moment.

I'm not sure why it clicked for me this time. So, I'm looking forward to the next yoga workout to see if I can do it again. Mainly because it was a much more enjoyable experience that way. Also, because I know I got a lot more out of it. So, instead of dreading the yoga workout, I might actually start looking forward to it. Imagine that.

What's The Difference Between Shake Weight and Bodyblade?

2011-03-03T15:05:00.001-05:00

The shake weight is one of the latest fitness gadget crazes to hit the market and for the most part I hear two different reactions about it. The ad people must be doing something right because the general public seems really intrigued, even enticed, by it. The fitness professionals seem to think it's junk.

I tend to side with the fitness professionals. Then it occurred to me that a few years back a gadget, called the Bodyblade, which is based on a similar principle of movement was accepted and is still considered a valid and useful piece of equipment. So, maybe the Shake Weight deserves another look.

Comparing the Shake Weight and the Bodyblade there are some obvious differences. Their shapes are totally different. There's also a big difference in cost. The Shake Weight costs about $20 while the least expensive Bodyblade is around $50 and the original model goes for over $150.

The question that remains is, "What's the difference between the two products in terms of their ability to work your muscles and improve body?".

The principle they both work on is something called dynamic inertia. This type of training has it's place but it will not give you the results promised in the infomercials. First of all, it will only create strength in the position at which you are holding the device when doing the exercise not throughout the range of motion. It will not do much to help you lose weight and it will probably not get you very far toward having toned, sculpted arms.

The Bodyblade has been adopted by some physical therapists as a tool to aid in rehabilitation of the shoulders. I also know of a well respected fitness and athletics equipment supplier (check them out at Perform Better) that sells the Bodyblade (but not the Shake Weight). This makes me think it's a well made product that's not going to fall apart on you after a couple of months. It also implies that it does have it's place in the world of fitness and athletic training though in a supplemental role.

The Shake Weight on the other hand does not have the test of time or the endorsement of physical therapists behind it. Though using it generally won't hurt you and it may be a way for new exercisers to get started. I think anything that gets you interested in exercise and helps you start making it a part of daily life cannot be all bad. However, for the money you'll get a lot more mileage (and results) out a pair of good old fashioned dumbbells, kettle bells or resistance bands.

Is It OK To Workout With Sore Muscles?

2011-03-02T14:36:00.000-05:00

This is an important question, especially for new exercisers. When you first start working out is when you are most likely to have sore muscles and least likely to have enough experience to know what your body can handle.

The standard advice is to rest sore muscles and return to exercise only when they are healed. While this approach will keep you from injury it may also derail you from your fitness plan. It's hard to start an exercise habit if you have to take days off all the time because the exercise made your muscles sore.

I would say that working out with sore muscles is not always a bad thing. In fact, a workout can often make the sore muscles feel better, at least for the duration of the workout. When you workout with sore muscles it's tough getting started but, soon the muscles warm up and the stiffness and soreness lessens, even disappears... at least until afterward.

So, how do you decide if you're OK to workout when your muscles are still aching from the last session? Consider the level of pain you're experiencing and how much it's hindering your ability to move. If you're really sore and some (or just about all) movements are excruciating then take the day off. However, if you're moving reasonably well and the soreness pain is moderate or less it may be worth seeing if you can get through the warm-up of your workout. If you get to the end of the warm-up (which should last 5 to 10 minutes) and you don't feel any better then take the day to rest. Chances are though that you'll be feeling a bit better by the end of the warm-up. In that case just pay attention to your body as you go through your workout and hold back a little on your intensity level.

Another thing to consider when deciding whether to workout with sore muscles is the focus of the workouts. What exercises did you do that made you sore? Was it an arm workout? Then you're fine to do cardio. Was it a leg workout that made you sore? Then you're fine to workout your upper body. As long as today's workout does not focus on the same muscles as the workout that you're still feeling from a day or two ago then it's probably just fine to go ahead and make some new muslces sore!

After the workout, the best thing you can do for sore muscles is apply ice (or any kind of cold pack). If you decided to take the day off to let your muscles heal, applying ice is still a good idea. By reducing inflammation in the muscle tissue it helps you heal faster.

Finding the "Why" As You Begin P90X (or any other fitness program)

2011-02-28T13:08:00.001-05:00

Getting ready to begin a fitness program can be intimidating but, in a way it's the easiest part. At the beginning you're full of motivation. Kind of like when you start a new relationship. Everything is new. All your energy and attention are engaged in this new experience. You may have one or two specific goals when you start out, like getting to a certain weight or fitting into a particular size pants. If you see some early results that helps keep you going too.

Eventually, though, you'll hit a plateau, you'll get bored with your workouts or the food and your motivation will start to wane. When that happens, if you don't know the whys behind your goals, if you don't know the deeper reasons for putting in the effort, then you will probably get off track or quit all together.

Take the time now, as you're getting started, to think about what will motivate you when you don't feel like eating right and working out. Here are some questions you can ask yourself to help you get to the core reasons that will keep you going.

What is it about your goal that excites you? What exactly do you think you'll gain by achieving your goals? What would you appreciate about your improved health and fitness, even if no one else ever noticed? Write down your answers. Refer back to them regularly. Update them as needed. Over time your perspective will change and you may find that different things become important to you.

Try asking yourself the following questions when you find yourself debating over whether to stick to your fitness program. How will I feel when I accomplish my goals? How will I feel if I don't accomplish my goals? Answering these questions can really help you get clear in the moment and put that internal debating to rest.

The Healing Power of Ice

2010-12-13T19:53:00.002-05:00

I often tell my clients that the best, non-pharmaceutical, way to treat their aches and pains is "ice it". For a number of reasons they are invariably resistant to this idea. When we were growing up, most of us were taught to apply heat to injuries and sore muscles. Using a cold treatment flies in the face of our intuiton. After all, heat is comforting and soothing. Conversely, cold makes us shiver and tense up.

Using ice or other type of cold pack to treat aches and pains is definitely counter intuitive but, it makes sense once you understand what's going on below the surface. Typically, what's causing your pain is some type of inflammation. When tissues in the body become inflamed they swell and take up more space which creates pressue and friction which translates to pain. Also, when there is inflammation there is usually increased fluid retention and blood flow in the affected area which generates heat.

So, how does cold help? Applying cold helps to cool down the area and reduce the swelling. Because the injured area is warmer than normal the cold actually feels soothing. Like relieving the heat of a fever or a hot flash, it feels good. The cold also causes that increased blood flow to the area to pull back a little. As the swelling reduces the friction in the tissue reduces, the pain reduces and you will find that you will begin to have greater range of motion. 15 to 20 minutes is all you need per treatment. Cold treatments can be done several times a day.

A great example in my own experience recently was when I overdid my biceps workout. My biceps were so sore I couldn't straighten my arms. After two or three days of this I realized it was not getting much better and I finally applied a cold pack. When I first put it on it felt like relief. I wasn't aware of extra heat in that area though I was very aware of the tightness and pain. While I had the cold pack on my arm I was able to fairly easily and almost painlessly straighten my arm. When I removed the cold my arm did start to tighten up again but, the next morning I noticed a big improvement in my level of pain and my range of motion. That was just one treatment. If I'd been smart and started the cold treatments on day one I'd probably be completely healed already.

One last thing about applying "ice". I actually never use ice. It's too messy and it's too easy to give yourself freezer burn. I have found that the various eye pillows and neck pillows filled with things like lavender or corn kernels work great. They sell a lot of these things for heating up and applying warm but I just throw them in the freezer and use them cold. They are super comfortable. They conform to your body. There's no melting, dripping, condensation and no freezer burn. Put them in plastic, Ziploc type, bags to keep them clean and keep them in the freezer so they're ready when you need them.

There Is No Such Thing As A No Carb Diet

2010-12-07T19:25:00.000-05:00

Actually, that's not entirely true. You could eat absolutely no carbs. However, you wouldn't feel too well, because the body, especially the brain needs carbs to function. So, what are people talking about when they say "no carb"? Well, what they really mean is LOW carb, not NO carb. Although I'm pretty sure they don't know that. This certainly isn't the only expression out there that doesn't adhere to the literal meaning (btw don't get me started on the rampant misuse of the word literal!) and most of those expressions don't bother me. What's so bad about this one?

The issue I have with it is that it's part of a much bigger problem. In all my discussions with people about nutrition over the years it has become clear that the average person has absolutely no idea about nutrition. To make it worse, what they do "know" is usually wrong.

Let's take a look at what an actual no carb diet would consist of. In order to eat no carbs your diet would include meat (beef, chicken, pork), fish, oil, and butter. There are some cheeses that fit the bill but, not all. Even eggs have about half a gram of carbohydrate each. I admit, I'm being extreme here but, I think you get the point.

Most foods have at least some carbs in them and many, many foods are primarily made up of carbohydrates. So, what are people actually referring to when they call something a no carb diet? They mean a diet that excludes foods that are high in carbohydrates and high on the glycemic index. Some examples are bread, rice, pasta, cake and cookies.

The truth is that, even excluding these high carb foods does not necessarily mean you're eating low carb. It is likely you are still eating a diet that is mostly carbs. Fruits, vegetables and legumes are all in the carbohydrate category.

The real goal in terms of carbohydrates is not no carb or low carb. It's no bad carbs. Bad carbs are the ones that are high in starch, low in fiber, have little nutritional value (vitamins and minerals) and convert quickly into sugar in the blood stream. If you want to make it worse take one of these "bad" carbs and load on some saturated fat (think french fries).

The key is to stick to the good carbs. It will make a real difference in you health and your waistline. The good carbs include vegetables with dark or deep rich colors (e.g. spinach, tomatoes, butternut squash). Most fruits are also good. Just remember, the less processing the better. An orange is much better than orange juice. A whole, fresh pineapple is much better than one in a can or jar. Beans are a good choice. Just watch the sodium content. When it comes to grains (breads, cereals, rice, etc.), brown is better. Learn to read the labels and make sure to choose grains with the most fiber.

So, now you know some of the basics of carbohydrates. Maybe it won't stop you from using the term "no carb diet" but, at least you'll know what it means.

Tips and Tricks - Getting the Most Out of P90x Strength Training - Revised

2010-10-11T14:12:00.003-04:00

As a P90X customer who is also a personal trainer I am always watching and listening for proper cuing during exercise classes and videos which helps people make the exercises as effective as possible and helps prevent injury. P90X trainer Tony Horton has a lot of ground to cover, considering how packed this program is with challenging, limit pushing, exercises that are considerably less common than your standard biceps curl. I thought he did a fantastic job, which is part of what makes P90X a great program but, I did come up with a few suggestions.

There are a few biceps curl exercises that involve twisting the weight up. I noticed when I started with P90X that if I wasn't really careful to control the weight I would feel in my shoulder or elbow. Really focus with these exercises on keeping the weight within a controlled range of motion. Back off if you feel any joint pain. Consider starting with a little lighter weight than you think you can do to make sure that you have the form right before you go all out.

Their techniques for doing assisted pull-ups are great but, I have another variation inspired by the assisted pull-up machine at the gym. Rather than having the chair in front of you, place it behind you. Your start position is hanging from the bar, knees bent, toes resting on a chair. If you are concerned about your grip then let one leg hang down ready to catch you if you slip. Be aware that it becomes much harder when one leg is off the chair. I find that doing pull-ups with the chair behind me is a lot more challenging than having the chair in front. I also feel that the angle of movement is better when the chair is behind creating a movement closer to an unassisted pull-up.

Decline push-ups are a great exercise that I modify by putting using a stability ball instead of a chair. This is a great way to do it for a couple of reasons. First you can adjust exactly how far you are extended off the ball. This allows you to do the exercise whatever your current level of strength and fitness and allows you to build up the intensity and difficulty over the course of the program. The second reason I love using the ball for this exercise is that it adds instability and forces your core muscles to engage even more than with your feet on a chair. All the seated exercises work great on a stability ball too.

The one thing to take note of is when Tony gives the cue to "bend at the waist" on a couple of the exercises. If you look at the way they're all doing the exercises you can see that they actually bending at the hip not the waist. When you're doing any weighted exercise that requires you to bend forward always bend at the hip, not the waist, bend you knees and keep your back flat.

These are a few of the tips and tricks that have made a difference for me in working out with P90X. I hope they will help you get the most out of your workouts.

Laura Lawson is a certified personal trainer who is dedicated to helping people live better through fitness. Visit http://www.besteverfitness.com/ehf.html and http://www.besteverfitness.com to find out how you can get into your best shape ever.

P90X At The Gym - Can You Make It Work?

2010-10-09T19:00:00.001-04:00

P90X is designed as a home fitness program but, what if you'd rather go to the gym? You can take at least some of your P90X programs with you to the gym and get the same great results you would at home. It just takes a little planning. There are a few things that you should keep in mind in order to make it work.

First of all, you'll need the log sheets so you'll know all the exercises for the workouts. You also need them to record what you do just like you would at home. Then you need to know the order that they do the exercises. For example, in Chest and Back they cycle through all the exercises once. Then, they cycle through them all again switching odd numbered ones with evens. In the Arms and Shoulders workout they do two sets of each exercise cycling through in groups of three. It's not the end of the world if you don't do them in the exact same order but, it keeps the workouts true to the way they were designed. You can also get the list of exercises from the Fitness Guide. This you will have to do for Core Synergistics, Legs and Back and Ab Ripper X.

It is very important that you are competent at performing the strength training exercises with good form. The nice thing about the gym is that they usually have mirrors all over the place so you can check your form. This is actually one advantage the gym has over most people's home workout spaces. Try to find a time at the gym when it's not too busy so that you can get to the pieces of equipment you need when the workout calls for them. You will also need to make sure that your gym has sufficient open floor space and mats available, especially for Ab Ripper X and Core Synergystics.

The next question is whether you will want to attempt the Yoga and cardio workouts at the gym. For a number of reasons I think this would be tough to do. My suggestion would be to find substitutes. A spin class could be a great alternative to Plyometrics. Spinning is an intense cardio workout that involves interval training but, you take out the high impact. A reasonable stand in for Kenpo might be something like a step class. It's not exactly the same. You won't throw punches or kicks but you'll get your heart rate up and step class will certainly challenge your coordination the way Kenpo does. You can replace Yoga X with a Yoga class. Just make sure the Yoga class is focused on building strength and balance like Yoga X and not an hour long savasana.

The X Stretch workout can pretty easily be done at the gym. Have a list of the stretches with you. You can improvise on some of them as long as you're stretching the intended muscles. At the gym there are lots of ways you can use the equipment to help you get a better stretch. If your gym has one of those stretch cages then you can really do a lot of the workout there.

Last but not least you may be concerned that doing P90X at the gym is sort of like spending money twice for the same thing. Not at all. P90X is only about $130. When you bring those workouts with you to the gym it's like bringing along your own personal trainer. You would pay at least $30 a session for a trainer and usually way more. By the fifth session your cost with a trainer would exceed the cost of P90X. This means that P90X pays for itself in less than a week.

P90X is designed for working out at home but, don't let that stop you from taking it to the gym. With a few modifications you can make it work.

Best Ever Fitness

The Key To Fitness And Weight Loss Success Is To Keep Challenging Yourself

2010-09-25T08:43:00.000-04:00

Health and fitness are simple to achieve, not easy, but simple. This distinction is the main reason why so many Americans are over weight. We all know what to do or have more than ample resources to find out. Yet many of us don't do it because it's work. It takes discipline. The results are not immediate. All things that make the lure of quick fixes so appealing.

The truth is that old school healthy eating and exercise are a sure bet. No pill or gadget can take the place of the basics.

Working out is hard. At least when it's done right! For example, I'm a big P90X fan and one thing that I began to notice, once I was in good enough shape to notice anything other than how hard it was, was that the people in the DVDs were working hard too. They are out of breath. They're sweating, grunting and struggling through the workout just like I am. These are super fit people. Many of whom have done these workouts before. Yet, they are still working hard, still pushing themselves. The workout is not easy for them because a workout should never be easy.

You need to push yourself no matter how fit you get. Can you imagine Olympic athletes coasting through their workouts? I don't think they'd win any medals that way. Even the fittest people in the world find ways to make their workouts challenging.

I've worked with people who get frustrated because the workouts never get easier. Once we discuss it they understand that the reason it never gets easier is because I keep changing the workouts to push them at their new levels of fitness. It helps to have them think about the ways in which their daily lives have changed as their fitness increases. All kinds of daily activities become much easier including getting dressed, because their clothes fit better. The workouts are always hard but a lot of other things are now easy. The real frustration with exercise comes for people who don't push themselves during their workouts and don't get results.

The reason that our workouts must continue to evolve in order to be challenging is that the body is an incredible machine which adapts to our activities and becomes efficient at them. This means that the same workout over time will burn fewer calories. When you challenge the body it takes more effort, burns more fuel, and you get better results.

Once you accept that your workout is a time of physical challenge and not something that should be easy you begin to reset your brain. You create an expectation of what your workout should be. Over time you will also begin to create new associations. You'll associate challenging workouts with getting leaner, stronger and fitter. You may begin to think of your workouts as a stress reliever and a mood lifter.

Whatever workout you're doing, regularly check-in with yourself. Ask yourself if you feel like you're working at a good intensity level or are you coasting. If you're coasting then find a way to make it harder, change it up whether it's a new twist on an old activity or something brand new.

Keeping your workouts challenging benefits your body and gets you better results but it also benefits your mind as it keeps you engaged and connected to your body. Make your workouts something worth your showing up.

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