Michelle's Fitness Blog

Create Quote

noreply@blogger.com (Michelle Kovalick) — Thu, 16 Feb 2012 15:23:00 +0000

"Every tomorrow has two handles. We can take hold of it with the handle of anxiety or the handle of faith."

- Henry Ward Beecher

SIMPLIFY! (part 3)

noreply@blogger.com (Michelle Kovalick) — Mon, 13 Feb 2012 17:15:00 +0000

Have you done it? Have you Simplified your life some. Once we are organize other things in our lives become easier as well. Just take 10 minutes a day to go through 1 drawer at a time in your kitchen. By the end of the week you will have made a huge dent in the clutter. I have had a client tell me they could not come to work out because the could not find work out clothes to wear. Whether it was an excuse or not I told her to keep 3 work out outfits together at all times which should include pants, shirt, socks, sports bra, and sneakers close by.

To good health

Michelle

Mistakes!

noreply@blogger.com (Michelle Kovalick) — Tue, 07 Feb 2012 14:07:00 +0000

"Anyone who has never made a mistake has never tried anything new."

- Albert Einstein

I have been wanting to take dance lessons for the longest time. I am so afraid of "making a mistake." I will keep you posted on how it goes. Anyone want to join me?

Have you tried something new you want to share? If so, I would love to hear all about it.

To good health and happiness

Michelle

SIMPLIFY! (part 2)

noreply@blogger.com (Michelle Kovalick) — Sun, 05 Feb 2012 17:01:00 +0000

So I have been busy going through all of my clothes (half way done). I have must have spent a lot of time at the Mall and less time outside. I'm embarrassed to tell you but I have 5 garbage bags and a very large box full of clothes, shoes, and handbags for donation. I encourage all of you to take some time to go your stuff and get rid of what you don't NEED and don't use. Here is a great tip. In your closet hang your hangers backwards. So instead of going over the rod like you would normally hang your clothes hang everything going the other way. As you wash and wear clothes hang everything the correct way then in 6 months go back and get rid of everything that you haven't worn and you'll be able to tell because the hangers will be facing the wrong way. Hope that make sense to you.
Happy cleaning and to good health.
Michelle

SIMPLIFY!

noreply@blogger.com (Michelle Kovalick) — Fri, 03 Feb 2012 16:59:00 +0000

Today I have painters at my house painting the Master bed and bath. I had to clean everything out of my closets.........I can not believe how much stuff I have. I am not by any means a pack rat but I have accumulated so much STUFF. I think we all need to take some time to clean out our closets, drawers, cabinets, and donate the things we are not using to a worthy cause. We also need to stop over buying. We all do it. With all that said when your "bored" don't go to the Mall go for a walk,a run, or a bike ride.
To Happiness and Good Health
Michelle

Lunch

noreply@blogger.com (Michelle Kovalick) — Mon, 30 Jan 2012 18:56:00 +0000

As I was driving home today from having lunch with a friend I realized that this is something I should all do more often. So I encourage you to call a friend right now and make a lunch or a coffee "date" for this week. If you only have 30-45mins to chat that is okay. Get into the habit of meeting up with a friend at least one time a week. It is good for the soul.
To good health
Michelle

noreply@blogger.com (Michelle Kovalick) — Thu, 26 Jan 2012 15:45:00 +0000

Are you watching the Biggest Loser this season? Love the theme. NO EXCUSE! Live by it. Write your excuses down on a piece of paper. Once they are written down you may not use it again. Add to the list if necessary. Live the best life you can live.
It's all good.
Michelle

Drink

noreply@blogger.com (Michelle Kovalick) — Wed, 25 Jan 2012 20:01:00 +0000

Are you drinking enough water? Always have water with you and sip all day.

Special Day

noreply@blogger.com (Michelle Kovalick) — Sun, 22 Jan 2012 20:27:00 +0000

Brother had his second baby today. Congrats to Paul, Kelly, and big sister Madyson. Wish we could hold her. Love you all.
Michelle

Couch Potatoes Arise

noreply@blogger.com (Michelle Kovalick) — Sat, 21 Jan 2012 18:16:00 +0000

http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=3135&category=1

Couch Potatoes Arise

When most of us think of ways to improve our health and lower our risk for disease, activities like aerobic exercise and resistance training come to mind. But that’s really only part of the story. Recently, scientists have begun to recognize that the time we spend doing sedentary things can also have a significant and direct impact on our health.

Specifically, recent studies suggest that adults who exercise regularly, but spend most of their days sitting, whether at work or on the couch, have greater health risks than active people who are more likely to be walking or moving throughout the day.

One Hour at the Gym, Five Hours on the Couch

Recent data from the Nielsen Organization report that a typical American adult watches more than 151 hours of television per month. They also spend 27 hours surfing the Internet monthly and seven hours watching time-shifted television (i.e., DVR, TiVo). And most adults drive their cars to work and sit behind a desk all day. It is clear that all of this time spent doing sedentary activities may partially explain the obesity epidemic in the U.S.

It is becoming clear that even people who have found a way to incorporate regular vigorous activity into their lives should look for strategies to reduce the time they spend sitting or relaxing. Research suggests that people who spend long, uninterrupted periods doing sedentary activities are at the greatest risk. So it may be helpful to look for strategies to break up the time spent in a low-energy state. Setting an hourly alarm to prompt you to go for a brief walk may help.

More Television = Unhealthy Habits

Additional studies have found that for some people, watching television can also be a cue to snack and mindlessly consume unneeded calories. Furthermore, those who watch more television report consuming fewer fruits and vegetables than those who spend less time channel surfing. That’s why it’s a good idea to plan ahead and stock up on healthy snacks to nibble on while watching your favorite shows, sporting events or movies. Or better yet, skip the snacks and get up and move around during commercial breaks (just don’t head to the fridge).

You might also consider setting daily television and Internet allowances, which has proven to be effective in reducing sedentary time. After all, many of us may watch shows that are of little interest—or drive others crazy by constantly changing the channel—while waiting for something interesting or entertaining to come on. Instead, an evening walk or bike ride would prove to be more enjoyable—and certainly more healthful—alternative to lounging on the couch.

6 Ways to Be More Active While Watching Television

Throw the remote away and get up to change the channels.
Walk up and down the stairs (or around the room) during commercials
Perform exercises using resistance tubing.*
Get a treadmill, exercycle or other equipment so you can exercise while you watch
Stand up and iron your clothes
Sit on a stability ball instead of the couch

* see Additional Resources

Do you know Hungry Girl?

noreply@blogger.com (Michelle Kovalick) — Fri, 13 Jan 2012 16:54:00 +0000

Hungry Girl is not only on Food Network, I love her series of Hungry Girl Cookbooks too! Make all your favorites at home with half the fat and calories. This Sunday she is cooking up one of my favorites, Chinese Food. I will be posting a few of her recipes on my 'recipe page' soon!

"Chinese Food"

An All-New Episode Airs Sunday, 1/15, at 10am/9c on Food Network! Tune in for guilt-free egg rolls, lo mein & sesame chicken, plus a Chinese restaurant survival guide!

How to Train for a Half-marathon

noreply@blogger.com (Michelle Kovalick) — Fri, 13 Jan 2012 01:55:00 +0000

Your specific approach to half-marathon training will depend on multiple variables: the time available to train, running background (novice vs. experienced runner), current fitness level and mileage, willingness to commit to a training plan and ability to learn to listen to your body.
That said, if you’re patient and willing to put in the time to develop the endurance to run 13.1 miles and learn how to fuel correctly, crossing the finish line can be a memorable and fun experience. To help you get started, here are some general guidelines for half-marathon training.

Before you start running, visit your local running shoe store to pick the right shoe for you, which is the first step to avoid injury.
Look for a training plan online from a reliable and credible source, such as www.runnersworld.com, www.running.about.com, or www.teamintraining.org, work with an ACE-certified Personal Trainer, or contact your local running club to inquire about half-marathon training groups.
Find a friend or partner to run with to keep you motivated and accountable.
Avoid doing too much, too soon. This can lead to injury or burnout. Gradually build the endurance to run 13.1 miles over 10 weeks or longer, but don’t increase your long run by more than 10 percent over the previous week. Build endurance before working on speed.
Most training plans recommend running at least three days a week, with each run having a specific purpose: speed, tempo or distance. The speed work helps you get faster; tempo runs help you maintain a faster pace during the event; and the long-distance runs will increase your endurance.
- Long-distance runs: These runs are designed to gradually build up your long runs to 12 miles. You should be able to talk during these runs, keeping the pace at a low-to-moderate intensity level. Use these runs to test your fluid and fuel intake needs to see what works best for you.
- Speed work (for experienced runners): Practice repeats of 400, 800 and 1600 meters on a track. These workouts should be 30 minutes or less with an active recovery period (light jogging or running, or if needed, walking) between each set. Never do any speed work, if you’re injured, feel sore, aren’t recovered from a previous run or feel like you may be getting injured.
- Tempo runs: These range from 2 miles to 8 miles at a faster-than-normal training pace, or 15 seconds faster than your targeted half-marathon per-mile pace. They should be at least 25 percent shorter than your long run. Some people prefer running by time, such as doing two repeats of running for five minutes at tempo (at lactate threshold, or where talking is difficult) with two minutes of active recovery (or jogging) between each five-minute run. You should run for no more than 30 minutes.
The National Athletic Trainers’ Association recommends drinking 500–600 mL (17–20 oz) of fluids two hours prior to exercise and 200–300 mL (7–10 oz) of fluids every 10–20 minutes during exercise. For workouts lasting longer than 60 minutes—which will be the case during your long runs—switch to a sports drink to replace sodium and carbohydrates. Some runners prefer consuming energy gels with water.
Train to race: At half-marathon races, you will find aid stations supplying you with water, sports drinks and nutrition. Find out during training, which fluids and foods you can stomach—literally.
Cross-train: Biking, strength training and yoga or other flexibility training will help you become more fit and, likely, a better runner. However, it will not substitute for putting in the miles of running.
Visit www.mypyramid.gov for nutrition guidance.
Wake up early on race day and eat a light breakfast two hours prior to your race, such as oatmeal or a bagel with a banana (test different breakfasts before your long training runs), to give you the energy you need to run 13.1 miles. Avoid eating solid foods just prior to your race. This can cause stomach issues or diarrhea. Fiber is not your friend on race morning.
Never try any new footwear or apparel on race day, since they may rub, fit too tightly, chafe or be uncomfortable.
Finally, don’t get caught up in running out too fast on race day. Run at your own pace and pick up speed during the last six miles to finish strong.

http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=3133&category=16

Additional Resource

Runner’s World: www.runnersworld.com

Don't Skip Breakfast to Cut Calories

noreply@blogger.com (Michelle Kovalick) — Mon, 09 Jan 2012 02:02:00 +0000

Don’t Skip Breakfast to Cut Calories

When you’re trying to lose weight, cutting out breakfast may be tempting. You figure you’re saving yourself some calories and you get a couple extra minutes to snooze. But research has consistently shown that the people who successfully lose weight are the ones that wake up and eat! Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. So it seems that breakfast really is the most important meal of the day.

Eat Early, Weigh Less Later

Why does eating breakfast help people lose weight? It defies common sense that eating all those calories in the morning instead of simply skipping them would help.

Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.

Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day and help people make better food choices at other meals. While it might seem as though you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of people who skip breakfast, and they eat more at lunch and throughout the day.

Another theory behind the breakfast–weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful weight losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off for at least one year. Some 80% of the people in the Registry regularly eat breakfast (and also follow a calorie-controlled, low-fat diet).

It’s worth noting that most studies linking breakfast to weight control looked at a healthy breakfast containing protein and/or whole grains—not meals loaded with fat and calories.

Eating breakfast also gives you energy to do more physical activity and be more productive in everything you do, which is also vital to weight control. So make the effort to get up in the morning and fix yourself a healthy meal.

Maintaining Your Diet

Before you get too excited and go out for a Denny’s™ Grand Slam Breakfast, keep in mind that your breakfast should consist of healthy items that are in line with your current dietary weight-loss goals. Members of the National Weight Control Registry report eating cereal and fruit for breakfast. While these are certainly healthy options, eggs have also been shown to offer several benefits.

Eggs have a greater satiety value than cereal and white bread. This means that they are more satisfying in giving you that feeling of fullness, while you may actually be eating less. One of the reasons for this is that eggs are high in protein, which is known to increase satiety. Proteins also have a higher thermic effect, meaning that it takes more calories to digest them. Studies have compared an egg breakfast to a bagel breakfast of the same caloric value and weight. Researchers at Louisiana State University’s Pennington Biomedical Research Center discovered that people who ate the eggs for breakfast ate less at lunch and less throughout the rest of the day compared to people who ate the bagels, even though they had the same amount of calories for breakfast.

In the past, eggs have had a bad rap because of their high cholesterol content. However, eggs today have lower cholesterol counts than in the past due to the healthier feeds given to chickens. Additionally, research has shown that moderate egg consumption of about 1 per day does not increase the risk of coronary heart disease in healthy individuals. If the cholesterol count is a concern, then egg whites, which are free of cholesterol yet rich in protein, are a good alternative. Eggs are also a good source of essential nutrients riboflavin, vitamin B12, phosphorus, selenium and protein.

If you aren’t too keen on eggs, try low-fat or non-fat dairy products like yogurt, which are also high in protein. High-fiber complex carbohydrates like whole-grain breads and cereals will keep you satisfied. Fiber also increases that sensation of fullness. Overall, whether you choose eggs, cereal or fruit, your breakfast should fall in line with your dietary weight-loss goals. Choose foods that fit your lifestyle and that you will enjoy.

http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2671&category=13

Additional Resources

National Weight Control Registry: www.nwcr.ws
Weight Control Information Network—Weight-loss and Nutrition Myths:www.win.niddk.nih.gov/publications/myths.htm