Time Availability

Poor time management is a real deal breaker no matter what you are trying to accomplish. To be honest, with over 40 years in the corporate environment, it is one of my "pet peeves".  Don't get me wrong, I understand the constant push and pull of today's demanding lifestyle. It's truly a juggling act everyday and prioritizing is a must, and usually that scheduled workout or trip to the gym falls to the bottom of the list. It's easy to rationalize your decision to miss that workout, based on the fact that you just ran out of time.  However, that cancelled workout is actually a casualty of poor planning.

Here's what I mean.  This goes right back to my second post on the most common road blocks to your  fitness goals "No Plan or Accountability".  Time Management will always be a challenge.  This is exactly why your fitness activity plan should include flexible alternatives or, if you will, a plan B and maybe even a plan C.

Let's take a look at a few examples:

1. It's been a stressful day and I need the time to unwind.
This is all about accountability and the level of importance you place on your overall health. It has been proven that exercise is one of your better stress relievers.

2. I had to work late today and by the time I go home eat, change, and go to the gym. It will be too late.
You just need to be prepared. Keep a packed gym bag with workout clothes, water, and a nutritional snack in your car at all times so you can go straight to the gym. This way you keep the momentum from your workday, increase your energy levels, and earn that sense of accomplishment.

3. Something came up and I won't have time to go to the gym and complete my workout. So, I'll just cancel today.
Again, you just need to be prepared. You can design shorter workouts that you can sprinkle throughout the day to address that unexpected interruption. These shorter workouts are effective and will keep you in touch with your fitness goals. For example:

• Squats - 30 Seconds (Lower Body)
• Jumping Jacks or Jump Rope - 30 Seconds (Cardio)
• Push Ups - 30 Seconds (Upper Body)
• Planks - 30 Seconds (Core)

We could keep going because we can always find an excuse, but these are the three most common. What's even more concerning is that these excuses have a tendency to snowball and before you know it, your fitness goals are out of reach. "I just don't have the time" in any shape or form is not a viable obstacle or excuse.  It's all about the value you place on your overall health and the adjustments you are willing to make.

For additional suggestions and insight:
1. No Plan or Accountability
2. Fitting in your workouts
3. Don't let your New Year's resolution become a casualty

Until next time, enjoy your workouts

Lack of Guidance and Don't Know What To Do At The Gym

This is something that most people don't really think about when they decide to hit the fitness and better health trail.  It's usually - OK I'm going to get in better shape, joining the gym, problem solved. Then you walk into the gym for the first time and rather than "problem solved", it’s confusion and anxiety. There is a lot of activity, fitness and cardio equipment, all types of weights, classes and it looks like everyone knows what they are doing but you. You may be right, but you are not alone and many can't get past this road block. With that in mind, you can take the quick way out and quit or you can take a look at how to minimize this obstacle and reach your fitness goals.

It's all about the planning. Ask yourself these questions.  What do you want to do? What needs to happen to get you there?  What available options work best for you? After you answer those, you develop a road map that best supports your efforts, encourages accountability, and provides the needed flexibility to help adjust when needed to ensure your plan's longevity.

Let's say you have thought about the available options for your workouts and have decided that the gym provides the atmosphere and structure you need.  With that in mind, here are some key points you need to consider when putting together your plan:

• Understand this is a learning process and it doesn't happen overnight. Turn your mistakes and misunderstandings into positive adjustments that will enable you to move forward.
• Choose a gym that provides options and introductory guidance plans that will help you through the learning process.
• Start slow and rely on cardio equipment and structured classes to get you on the right track.
• Keep in mind that a successful exercise program should include the right balance between workouts, rest, and consistency. Consistency doesn't mean you need to be at the gym every day.   Consistency is how you maintain the right balance and maximize results. Here's what I recommend for my clients: 
• Keep workout sessions to 45 Minutes working all muscle groups in a vertical circuit.
• Always have at least one day of rest before your next workout.
• Cardio works best between workout days at 20 minutes per session.
• Mix it up by replacing a workout or cardio day with a yoga or Pilate's class.

Bottom line, there is a lot to know and understand to make sure your workouts are successful and the DIY method doesn't work for everyone and can be very discouraging.  If this is you, here are a couple of other suggestions:

1. Invest in a personal trainer:  Do your research.  Avoid the pre-packaged deals, and make sure the trainer you choose illustrates the proactive approach to invest in your needs and is competitively priced.  The going rate today is $60.00 for a 1 hour session.  In many cases, personal trainers have their own training sites and you wouldn't need to invest in a gym membership.

2. Invest in a remote personal training program: Again, do your research. For your reference, I have included a link to my site which includes an overview of my remote training program. Just click here and select services. You will find that my remote program is very interactive, sensitive to your needs and provides the needed support, benchmarks, and encouragement to ensure you get results.  Take a look, I think you will find it compelling and please message me from the site if you have any questions.

If you are one of the many that quit because you just didn't know what to do, I sincerely hope this gets you back in the game. Fitness for better health is a lifestyle with a real future.

Until next time, enjoy your workouts.

Feel Out of Place & Intimidated by Others at the Gym

This is bigger than you would think and deters many people before they even get started. Does this sound familiar? You have decided to get fit. Your plan is to join the gym, workout four times a week, and everything will work itself out. However, when you get to the gym for the first time everything changes.

1. You feel like all eyes are on you and they all know this is your first day. (It’s the newbie.)
2. You're really not sure what to do.
3. You compare yourself to others in the gym.
4. You feel like everyone is judging you.
5. You get that uncomfortable feeling you don’t belong.

Trust me, you are not alone. Truth be known, we have all been there to some degree. What and
how you approach what you do at the gym needs to be part of your master plan with designated
benchmarks towards accomplishing your ultimate fitness goal. This is exactly what we discussed in my last post.  So, if you plan your visits accordingly, it will change the dynamic of your gym visits dramatically. Here are a few things to consider when you plan your gym visits:

1. Write down what you want to do. (list of exercises, a class, cardio, etc.)
2. Bring a friend or workout buddy.
3. Avoid peak hours so you don’t have to wait for equipment.
4. Don’t be afraid to ask for help.
5. Keep in mind everyone is there for the same reason, to workout, not watch you.

A sixth consideration would be to invest in a personal trainer until you feel comfortable designing and completing your own workout sessions. Personal trainers provide a great support system, the latest workouts, and that needed buffer between you and the initial intimidation.

Now, if you still feel that the gym atmosphere is just not for you.  Don't let that affect your progress towards better health and fitness. The gym is just one of many available resources that will help you stay on track and reach your ultimate potential. Let's take a look:

Set Up Your Own Gym At Home: You really don’t need a lot of space or money, and it can be just as effective as the gym.  If you are not sure what to get or how to use workout bands, stability balls, etc., click HERE for my post on setting up a home gym and remote training.

Go Outside: Ride a bike, walk, run, hike, jump rope, swim, and climb. During the colder months, any of these can be accomplished inside.

Community Sponsored League and Team Sports: softball, soccer, basketball, volleyball

Alternate Exercise Memberships: martial arts, kick boxing, pilates, yoga

I'm sure there are many more options so find what's right for you.  It's like anything else in life. If you feel out of place, you just need to find the right fit and establish a plan to eliminate those road blocks. As you can see, your options are just about limitless. Just find your balance, keep it simple, and get results.

Until next time, enjoy your journey to better health and fitness.

No Plan Or Accountability

So why do you need a plan? OK, let me throw out a few reasons to see if I ring any bells.  How about procrastination, time management, consistency, or accountability? Now that we are on the same page,  let's take a look at what a plan should be:

"A plan is typically a diagram or list of steps with timing and resources used to achieve an objective."

Simply put, your plan should be the road map to your ultimate fitness goal. Now that you have decided what you want to do, how are you going to do it? Let's take a look at what you need to consider when developing your fitness goal plan.

The biggest challenge will be time management. You need to decide how much time you are going to invest, where will it fit comfortably in your current lifestyle, and commit to those time frames. Next, you need to consider how you are going to use that time to ensure you take full advantage of that investment. Then prioritize and create the right balance between exercise (weight training, cardio, group classes, etc.) rest, and diet guidelines that coincide with the benchmarks you established within your ultimate goal. Keep in mind that things will change along the way. That's just life. So, you will need to keep track of your progress and depend on your designated benchmarks to make any needed adjustments to stay on track. Once completed, you will have created the consistency and accountability needed to accomplish your goals and drive your continued success.

There are plenty of resources available to help you design and track your plan. You can write it down, use a calendar, spread sheet, or apps designed for your smart phones or tablets.  Just make sure that it's something you are comfortable with and will use on a daily basis. In addition, I have included links to some of my previous posts that should help guide you through designing, tracking, and prioritizing the needs of your plan.

Helpful posts from the archives:
Gauging Success
Tracking Daily Progress with Fooducate
Staying on Track while Traveling
Fitting in a Workout on Your Busiest Days
Nutrition Tips

Until next time, always enjoy your journey to better fitness and health,

Find Your Balance - Keep It Simple - Get Results

Addressing the most common road blocks to your fitness goals

We are almost 3 months into 2018.  So how are you progressing towards your New Year's fitness resolution? If you are a little skeptical at this point, you are not alone.  This is when the excitement and enthusiasm starts to dwindle.  You may be starting to feel overwhelmed, lost, and you just aren't sure if its all worth the effort.  You are not alone.  This is where about 50% of all fitness goals end and it's always for the same reasons.

There are a lot of things that can get in the way of your progress and through this series I will address the 6 most common reasons the failure rate is so high.

1. Unrealistic expectations
2. No plan or accountability
3. Time availability
4. Commute or accessibility to the gym
5. Feeling out of place and lack of guidance at the gym
6. Lack of motivation/No support system

Today we'll be dealing with "Unrealistic Expectations".  It's all about results versus expectations.  This is where we tend to bite off more than we can chew and, as a direct result, we set ourselves up for failure.  What you need to do is break your ultimate goal down into more realistic or achievable benchmarks.  These benchmarks design a path towards your ultimate goal and should be time dated to monitor your progress.

For example, if you are trying to lose 20 pounds in the next 6 months establish checkpoints every 30 days. It might look like this:

Goal: Lose 20lbs by June

Total Pounds	Jan	Feb	Mar	Apr	May	June
Lost	3.5	7	10.5	14	17.5	21

At these checkpoints, reward yourself if you hit the mark.  What kind of reward?  It should be unique to your needs, and should also serve as a visible reminder of your progress.  If you didn't hit the mark, evaluate why and make the necessary changes to get back on track. This provides you with tangible results in digestible bites and keeps your fuel tank full.

Bottom line, staying fit is always a challenge.  Whether it's diet, exercise, motivation, time, or accountability, your success will always be dependent on the path you create and the timely adjustments you make.

The next checkpoint in this series will be "Developing the Right Plan and Accountability".  Until then, enjoy your journey to better health and fitness.

Everyone starts off with good intensions. However, researchers have indicated that the first two weeks everything is usually going along beautifully but, by February, people are backsliding and by the following December.  Most people are back where they started.  In fact, recent studies have indicated that 45-50% of the population make resolutions every year but, only 8% achieve their goals.

There are literally tons of research and studies as to why the failure rate is so high. I think it's best illustrated by Timothy Pychyl, professor of psychology at Carleton University in Canada. He says that resolutions are a form of "Cultural Procrastination", an effort to reinvent oneself. People make resolutions as a way of motivating themselves but aren't ready to change their habits, particularly
bad habits. This procrastination, along with setting unrealistic goals, accounts for the high failure rate.

No one said it was going to be easy but if you keep it simple, realistic, and hold yourself accountable your resolution will become a reality. Let's take a look:

1. Set realistic, specific, and time bound goals that are broken down in digestible pieces. 

Don't let yourself get overwhelmed. Take small steps.  For example: I want to loose 35 pounds in 12 months as follows:

• 10lbs by March 31st
• 20lbs by June 30th
• 25lbs by August 30th
• 30lbs by October 31st
• 35lbs by December 31st

Make sure you are able to reconcile at each benchmark and either celebrate your success or make the needed adjustments to stay on track.

2. Hold yourself accountable:

• Log and track your workout progress.  This is the only way you will be able to determine what's working and what's not working.
• Log and track your daily food intake.  I have always recommended Fooducate.  It not only tracks your intake, but provides you with the needed information to adjust and stay on track. Remember, you are 80% of what you eat.
• Have an accountability buddy.  This should be someone who is close to you that you have to report to; this could be a Personal Trainer, a family member, a close friend, or even someone who is taking the same fitness journey as yourself.

I have always emphasized proper, realistic goal setting and accountability as the key to better health and fitness. Below I've linked past posts for you to browse that offer more details into achieving your resolutions.  For those that are close, I provide hands on training that would be tailored to your goals for 2018.  If you spend most of your week traveling or live outside the Atlanta area, I encourage you to checkout my remote training program.  Just click here and complete the questionnaire and we can get started.

Helpful posts from the archives:
Gauging Success
Tracking Daily Progress with Fooducate
Staying on Track while Traveling
Fitting in a Workout on Your Busiest Days
Nutrition Tips
Remote Training Program

I wish everyone the best as you reach out and accept new health and fitness challenges in 2018.

Until next time, enjoy your workouts.

It's not only the most wonderful time of the year, but the busiest.  Finding time for all of your family and friends, shopping, parties, and travel plans is a juggling act in itself. Much less finding the time and effort to keep your fitness goals on target. Unfortuntely, for many, that is easier said then done.
So how do you stay focused and maintain the integrity of all your progress?  Here is what you need to keep in mind:

1. Find Your Balance 

• Time management will be your biggest hurdle. Even the best of intentions are challenged this time of year. Things just pop up out of no where. So, each day you will need to evaluate, prioritize, and adjust to accomplish your objectives for that day.
• Squeezing in those workouts is usually the biggest challenge. Remember its all about quality not quantity. So, keep those workouts at 20-30 minutes with highly efficient verticle workouts that include combo type exercises. You can refer to my post on creating effecient workouts by clicking HERE. As far as cardio, there are more accessible resources in walking, running, jumping rope, bike riding, etc.
• There is certainly no shortage of food, holiday "spirits", and over indulgence. Know your limits and hold yourself accountable. 

2. Keep It Simple

• When it comes to cardio, you can do 10, 20, or 30 minutes at a time which makes it a much easier fit into those busy schedules.
• If you haven't already, check out the Fooducate App to track your food choices with ease. Click HERE to review my post on Fooducate.

If you have made a lot of progress to date, you don't want to lose that momentum.  So stay focused, be consistent, and hold yourself accountable.

Until next time, enjoy your workouts

We have all been there and done that.  We know it's time to get in better shape or start eating better and it makes the perfect New Year's resolution. Unfortuntely, and for many New Year's fitness goals are easier said than done. In fact, fitness resolutions are the most popular with an estimated failure rate of 42.4%.  Fitness is not a race or a quick fix, but rather a life style that should direct your goals, activities and motivation on a consistent basis towards healthier living.

 Let's take a look at why the failure rate is so high:

1. Unrealistic expectations
2. No plan or accountability - "No plan is successful without regular checkups"
3. Feel out of place and intimitaed by others at the gym
4. Commute or excessability to the gym
5. Lack of guidance and don't know what to do at the gym
6. Time Availability
7. Expenses
8. Lack of motivation - No support system

My new Remote Coaching and Nutritional Guidance program is designed to minimize these roadblocks and let you focus on established goals and accomplishing a more fit and healthier lifestyle. Here's how it works:

You will be provided with a training app that will initiate our communication.  This app is unique to you and is password protected.  This app includes:

• Assessment categories BMI, Body Measurements, Weight, Height, etc., which provides us with a starting point to establish realistic goals and check points that will be updated quarterly
• The ability to insert pre and post photographs for visual tracking and progress updates
• Weekly plans that will provide the pre-designed workout sessions and activities 
• Generates a complete diary of all of your workouts that also allow you to add informative photos and comments
• A private messaging system within the app (text) to ensure we keep the channels of communication open to help you with and questions or needs

To take a quick tour of this app click here

Key Points:

1. All of your workout sessions will be designed based on the quipment that you have available to you.  This may be equipment available through a gym membership, equipment you plan on purchasing, or just stuff you may have around the house.  I always suggest starting slow with stuff you can use at home. As you can see from the photo below, you can create a complete gym/workout atmosphere for $60.00 and get results. Importantly, it's convenient and maximizes your time investment.  For you travelers or road warriors, the resistance bands and jump rope will be your best tools.
2. There is an instructional video with every designed exercise included in your daily plans.
3. Each Sunday your weekly plan will be posted in you app for your review and any needed preparation.
4. We will develop checkpoints at 90 day intervals and will make any necessary adjustments to ensure you stay on track with established goals.
5. In addition to your training program, as a certified Nutritional Specialist, I can provide the needed support and direction that will coincide with your goals.
6. Each weekly plan includes 2 lifting/resistance/toning sessions and two cardio workouts designed around your schedule and time requirements.  Your financial investment is $30.00 per weekly plan through either PayPal or Venmo.

Here's what one of my clients has to say about this new program:

"The workouts have been easy to follow, yet challenge me as well. I always feel sore the next day which makes me happy because I know my body is being challenged and the workouts are building muscle. I recommend working with Rand. He is very encouraging and quick to respond to any questions I have had...I also love the flexibility-I have two young children and am able to complete the workouts on my schedule." -- Testimonial from Remote Training client Katy Hirschel (For the full testimonial, as well as others, click here.)

There is no doubt, the Remote Coaching and Nutritional Coaching program will get you off to the right start, and continue to support your efforts towards a healthier lifestyle.

• Perfect for any schedule whether you are a stay at home mom, commuter, or road warrior
• Provides the needed information to establish a realistic goal
• Establishes accountability with designed checkpoints/benchmarks that allows us to make any neccessary changes or adjustments to stay on track.
• Maximizes your available resources and time avaialble
• Provides targeted guidance for all designed workouts and nutritional needs
• Provides a support system that will continue to peak your motivation

If you are ready to get started on your remote training journey or would like more information, just click here and complete the remote client survey. Also, if you have any friends or family members that you feel would benefit from this program, please feel free to share this post.

Until next time. Enjoy your workouts.

Cardiovascular (cardio) exercise is one of the key ingredients to any successful fitness program. A well balanced cardio program strengthens the heart muscle. It improves the heart's ability to pump blood to your lungs and throughout your body, builds endurance, helps lose excess fat that hides muscle definition, and improves coordination and range of motion. You would think that these health benefits alone would be sufficient motivation. However, many are derailed by those ever present excuses: it takes too much time, the weather, "I'll do it tomorrow", and the list goes on. Excuses are just that, and when you take a closer look it's all about results versus expectations.  This is usually a direct result of biting off more than we can chew or we hit a plateau with our current cardio efforts, get discouraged, and quit. Case in point, how many treadmills do you think you would see at ten garage sales? My guess is at least seven.

So, how do we fix it and get back on track?

1. Set realistic Goals: These goals should be time dated with established benchmarks or checkpoints to monitor your progress. For example, if you are trying to lose 20 pounds in the next 6 months establish checkpoints every 30 days. It might look like this:

Goal: Lose 20lbs by June

Total Pounds	Jan	Feb	Mar	Apr	May	June
Lost	3.5	7	10.5	14	17.5	21

At these checkpoints, reward yourself if you hit the mark.  If you didn't hit the mark, evaluate why and make the necessary changes to get back on track. This provides you with tangible results in digestable bites and keeps your fuel tank full.

2. Establish a Game Plan: Avoid those plateus created by redundancy. Evaluate your resources and mix it up.  There is the gym, parks, schools for running, jump rope, rowing, hiking, swimming, and cycling.  There are no real established time tables for cardio exercises. So, invest the time that best suits your needs, schedule, and established goals. As food for thought, my schedule includes 20 minute cardio sessions every other day either jumping rope, rowing, or spinning.  This fits well and compliments my weight training schdeule. For a little more insight on the positive impact of rowing, check out my post all about rowing HERE.

As you can see, there are plenty of avenues to help you find the cardio exercises that best fit your needs.  Just remember to set realistic expectations, establish an applicable plan, enjoy the challenge, and you will get better results.

Until next time, enjoy your workouts.

I have to tell you, I'm pretty pumped. After 10 months of in-depth reading, study modules, and a 90 minute final examination, I've now added NASM Certified Fitness Nutrition Specialist to my resume. It's funny, as a health and fitness professional, I really thought I had a good working knowledge of nutrition. What I found out is that we actually only use and support bits and pieces of information without knowing the whole story.

The history of nutritional studies is storied with previous diseases, plagues, and the impact of essential nutrients, water, water soluble vitamins, fat soluble vitamins, major and trace minerals. Studies also include how all of these affect the digestive system, the importance of absorption, and the results of either levels of deficiency or toxicity on our overall health. The bottom line is a person who has a diet that includes the recommended levels of essential macronutrients (protein, carbohydrates, and lipids), fruits and vegetables, and the daily recommended value of vitamins and minerals will be satisfied. Of course, this does not include those with serious illness or preexisting medical conditions.

As you can see, just using bits and pieces of information could prove detrimental to your health. Which brings me to the point of my post.  In general, our nutriental knoweledge is easly influenced by friends, family, marketing, and the latest media hype. Outside of family and friends, the other resources are just trying to sell you something without disclosing everything you need to know. Just take a look at the vitamin and supplement market today.  It's a multi-million dollar marketing/media success. This is not to say they are all bad.  Just make sure you do your due diligence and rely on the right resources. My money is on those resources that don't benefit monetarily, but through your good health and well being.

These are the resources I would consider reliable:

1. Your Doctor:  There is really no one else who can better determine if you have any kind of vitamin or mineral deficiency.

2. Registered Dietician or Certified Nutrition Specialist: They deal in factual information, studies, and any input from your doctor.

3. Myplate.gov: (Click here to go to the site) This is a goverment sponsored site that provides recommended dietary intake, recommended daily values, nutrimental meal planning, exercise suggestions, daily food intake journals, and guides.  This is just a small sample of the benefits available on this site.

4. Product Information Labels:  This is government mandated information for all products and supplements.  Pay close attention to the percent of daily recommended values.

5. Fooducate:  I illustrated the impact of this smart phone app a couple of months ago
(click here to read), and after receiving my nutritional certification, I'm even more convinced this is a great resource.  You will note their set standards are in line with all of the regulating goverment agencies.

Using these resources will keep it simple and put you in control of your healthier lifestyle needs.  OK, I'm off my soap box now.

Until next time enjoy your workouts.

Efficient; Adjective
Achieving maximum productivity with minimum wasted effort or expense.

When creating the most efficient workouts, it's all about the quality, not quantity. They should be compact, goal oriented, and encourage consistency and accountability. There are several resistance training systems that include vertical loading, horizontal loading, split routine, and circuit training.
You will probably see most gym members use the split routine, which is training different parts of the body on different days and performing all sets of one exercise before moving on to the next. Most people use the split routine due to equipment availability and because they don't want to loose their spot if they move on to a different exercise. To be honest, I really don't see the efficiency in this type of routine.  For example, if you work legs and shoulders on a Monday, then consider scheduled cardio, recovery, and days for the other muscle groups (i.e. biceps, hips, etc),  you may not work your legs and shoulders again for at least another 8-10 days. In addition, it increases the total time of your workout, lacks flexibility/creativity, and at times can be counter productive.

Let's face it, we all know that exercising is a large part of a healthy life style and we want to see the results. However, we wish it was more fun, didn't take as much time, and, of course, that dreaded leg day. So, here's how you make it more fun in the least amount of time and get noticeable results.

To get started, we will be using a combination of the vertical loading and circuit training.  This means your exercises will focus on all muscle group in each session. Depending on your designated time frame and endurance levels, you will need to plan one to two exercises that incorporate the chest, biceps, triceps, shoulders, back, and legs. As you plan your routine, make sure you address your specific goals, be creative, and ensure flexibility. When you execute your routine, you will do a single set of each exercise (12 Reps) with no rest in between exercises. Once you complete the cycle take a two minute rest break. After your break, you will repeat this cycle three more times. This is where the  flexibility comes in. If someone is using the equipment you prefer, find alternatives for that exercise to keep the cycle moving.  For example, if there isn't a weight bench available, use a stability ball (adds in a core exercise) or you may need to switch from dumbbells to cable equipment. Also, be creative in your exercise design and incorporate one, two, or even three muscle groups in one exercise.  To better illustrate, I've included examples at the bottom of this post.

When you put it all together, you have a routine that is aerobic, compact, time efficient, and provides a balanced impact on all muscle groups. Plus, it's challenging, fun, and gets results. As a good total weekly program, try your circuit day on day one, 20-30 minutes of cardio on day 2, and recovery on day 3. So, your cycle would be two days on and one day off for recovery. It provides great balance and is a perfect fit for a healthier life style.

Below are a few examples of including multiple muscle groups in your exercises. I hope you find them helpful. To view a full video click on the name of the exercise.

1. Lateral Lunge and Lean: ( 6-12 Reps on each side).  The lateral lunge captures the upper leg, butt, and hip. On the way back up, you are focusing on the shoulders and the lean hits the obliques.

2. Chest Press/Leg Drop: (12 Reps) Here you hit the chest area and increase flexibility in the leg lift while impacting the lower abs.

3. Bicep Curl Squat: (12 Reps) This exercises actually encourages a deeper squat while working your biceps.

These are just a few examples. If you would like to see more, please let me know.  I'm working with a good friend, Nickie Summers, founder of It's All You Fitness, and she has developed several exercises that incorporate multiple muscle groups that would have a positive impact on your progress.

Until next time, enjoy your workouts,

Whether it's your vacation or work, keeping up with your exercise goals while traveling can be a big challenge.  Keeping that balance while you are at home is hard enough as it is.  When you are on the road, your time and resources are often limited and working out is usually not at the top of your list. Your schedule is hectic, you're exhausted, and you want to relax. I get it.

I get it because I spent a large portion of my forty years in the corporate world on the road so, I know it can be done.  You CAN stay in shape while traveling. It's all about knowing the limitation of your resources, finding your balance, planning ahead, and being prepared.  You will actually have more energy while spending time with your family on vacation or those longer work hours as a road warrior.

If finding time to exercise is a challenge when you are at home, it will become even more difficult when you are on the road. So, whether it's work related or vacation, plan short sessions. Focus on the quality and each workout will have an impact.

Most hotel "gyms" are outdated and usually inadequate at best. Think about what you can accomplish in your hotel room or outside. Here are a few suggestions that should address most situations:

1. You can do bodyweight exercises such as push-ups, planks, squats, and jumping jacks.
2. Go to YouTube on your smart phone or tablet and try yoga or Pilates.  You can always find a session that meets your scheduling needs.
3. Pack a resistance band and your room is now your personal gym. I actually used to pack a jump rope as well. It makes for great cardio either in your hotel room or outside. Don't worry, the ceilings are always high enough.
4. You can go outside for a walk and use the stairs instead of the elevator.
5. If you enjoy running, make room for tennis shoes when you pack.
6. If most of your travel is work related and you frequent the same locations.  Look for local gyms close to your hotels. They usually have good travel programs or membership incentives for travelers.  At one time, I actually had three memberships that cost just $30.00 a month.  

Working out while traveling is about maintaining your fitness. So address those limited resources as an opportunity to be creative, find your balance, keep it simple, and make it fun.

Until next time, enjoy your workouts (wherever you may be).

Where has the time gone?  It seems like it was just yesterday when my daughter Kelly and I took this picture to launch her post baby exercise program. It was actually October of 2015, and her second son Roman was just 8 weeks old.

Kelly's goal was to lose the remaining baby fat, tone up, and regain the energy and endurance needed to raise two boys.  When I look back, Kelly's progression was almost text book.

Kelly started planning for this journey when she was still 6 months pregnant. She loves her busy lifestyle and scripted her goals accordingly. Her plan provided the needed consistency and flexibility to make the necessary adjustments to stay on track.  Her biggest adjustment was actually to make sure she had enough rest time. However, as all you mothers know, with two young children that is easier said than done. She is always looking to find ways to maintain the best levels of nutrition and the ever challenging task of meal planning around all the daily activities.  Again, all you moms know what I'm talking about.

Well, Roman is now 21 months old and Kelly has turned the baby weight into toned muscle with a BMI of 22.3. Kelly has created the healthy life style she was looking for, but she knows it doesn't end here.  She continues to raise the bar, accept the ever changing challenges in daily life, and make the necessary adjustments to get results.

Seeing positive results is the great motivator, but the journey to get there can be overwhelming.  That is why you need to find your balance before setting your goal.  Once you've developed your plan, keep it simple and make room for adjustments to avoid any road blocks to your success. Importantly, keep it going.  Raise the bar , accept those new challenges, and be awesome.

Until next time, enjoy your workouts.

When you think about it, without flexibility, balance, and coordination you really can't do much of anything. We all know this, but how do we address this need in our daily lives and fitness efforts to ensure long term results?

We all incorporate some sort of stretching in our daily lives. Sometimes it's to get moving in the morning, after sitting for long periods of time, or preparing ourselves for an athletic or fitness activity.  However, we need to incorporate activities within our fitness efforts that encourages ongoing muscle elasticity, giving our muscles and joints a greater range of motion. This elasticity and increased range of motion can help you prevent injuries, back pain, and balance problems.

In discussion with my clients and friends, their initial reaction is that we already do that. We stretch, do squats, and incorporate the stability ball in our work routines. That's a great start. You have to be careful, however, not to be too routine in your efforts. That type of redundancy will start to dilute your results and really doesn't focus or encourage the full range of motion of all joints and muscles. The key phrase being "all joints and muscles".

So, what do we do or what is the alternative? Workout fads that address flexibility, balance, and coordination come and go, but virtually no other exercise programs are as enduring as Yoga and Pilates. They each have a lot of similarities. Choosing one or the other is really a personal preference.  Let's take a look:

• Yoga: It's been around for more than 500 years and does more than burn calories and tone muscles. It's a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation. While it may seem mellow compared to most training programs, yoga's health benefits keep pace and often surpass what many people would call traditional forms of exercise.

• Pilates: Uses controlled movements, primarily focused on your core to build body strength, flexibility, and endurance. It's a body conditioning routine that won't result in bulky muscles.  Instead, the movements serve to lengthen your muscles as they strengthen them. It emphasizes proper postural alignment, core strength, and muscle balance.

I can't think of a better way to ensure a consistent effort toward establishing a greater range of motion, improved balance, endurance, and coordination. Importantly, it provides the needed variety to avoid redundancy and creates the real potential for better results. I engage in both Yoga and Pilates at least once a week and encourage my clients and friends to do the same.

Keep it simple. It's not hard to find the right avenue to enjoy either Yoga or Pilates with really no additional investment or interrupting your current schedule.  If you are a gym member, most gyms provide a variety of Yoga and Pilates classes.  If you want to do this at home, there are plenty of Yoga and Pilates routines on YouTube, as well as free apps for your phone or tablet. As in any new exercise or fitness endeavor, start slow and progress at your own pace.  You will enjoy the results for a lifetime.

Until next time, enjoy your workouts.

Sources: Google for Yoga and Pilates Definitions 

Photo: Google

For years we have been programmed to measure our fitness efforts in weight lost or gained.  There is, however, so much more to managing a healthy lifestyle than the weight scale. In fact, when you take a closer look, the weight scale can give you a false sense of security and is more of a deterrent than anything else.

Don't get me wrong, managing your weight to fit established medical standards is the foundation to building a healthier lifestyle.  However, it's how you get there, how you stay there, and making needed adjustments to stay on track that will determine the longevity of your success. If the weight scale is your only measurement to manage your plan, you are setting yourself up for failure. Let's take a closer look.

How You Get There: There are some essential components that need to be in place to build the right foundation that ensures a healthy and sustained journey.

• A nutritional plan that includes the right sources of energy or macronutrients (proteins, carbohydrates, and fats), the Micronutrients (vitamins and minerals), and ample hydration that supports the healthiest avenue to any needed weight loss or gain.
• A comprehensive fitness plan that outlines the needed activities that will enhance your nutritinal plan and support the longevity of your efforts.  

How You Stay There: Your plan should include time dated benchmarks that will determine your progress outside any targeted weight loss.  These benchmarks should indicate:

• muscle mass gain
• inches lost, gained, or moved 
• how your clothes fit (sizes up or down)
• how you feel physically and mentally
• do you like the way you look?
• do your endurance levels satisfy your fitness efforts?

These are all measurements that are pivitol to the longevity of your health and fitness plan that cannot be determined by the weight scale.

Making Needed Adjustments: Making sure your progress is in line with your set benchmarks is pivotal to making needed adjustments in a timely fashion. Some examples:

• If your nutrients are in line with your fitness efforts, you should be losing targeted inches and either dropping a size or fitting into your cloths better while maintaining you current weight. 
• If you are using the right supplements and hydrating appropriately, your skin should feel better and you should feel better physically and mentally.

Keep in mind, your health and fitness plan is always a work in process and is vunerable to any changes if they are not addressed in a timely fashion. So, once you make any needed adjustments, you will need to align and adjust your benchmarks accordingly.

A great example of how you get there, how you stay there, and when you make needed adjustments is illustrated in the photo below of my good friend, Nickie Summers, founder of "It's All You Fitness." As you can see in the time dated photos, Nickie has made substantial changes in her body composition while maintaining a weight of 130 lbs. You will also note that this transformation began in 2010 and is a work in progress as we speak. Her results are consistent with building the right plan and understanding her progress.  She will tell you that her adjustments are consistent with how she feels mentally and physically, how she looks, how her clothes fit, and her level of endurance during workouts. Not the weight scale.

I would like to thank Nickie for providing me the inspiration to write this article and hope you will find measuring your success outside the scale to be helpful in your continued journey to better health.

Until next time, enjoy your workouts.

Find Your Balance - Hydration for Health and Performance

How much water should you drink on a daily basis? It's a simple question with no easy answers.  Studies have produced varying recommendations over the years but, in truth, your water needs depend on many factor including your health, how active you are, and where you live.

Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day. First, let's take a look at the health benefits of water, and then the factors that influence water needs.

Health Benefits of Water
Water is your body's principle chemical component and makes up about 60% of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital
organs, carries nutrients to your cells, and provides a moist environment for ear, nose, and throat tissues.  Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions.  Even mild dehydration can drain your energy and make you tired.

How much water do you need?
Every day you lose water through your breath, perspiration, urine, and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. Again, your water needs depend on many factors such as your age, exercise, the intensity of your exercise, environment, illness or health conditions, and pregnancy or breast feeding.

How do you stay safely hydrated?
Generally, if you drink enough fluid so that you rarely feel thirsty and your urine is colorless or light yellow, you're doing ok.  If you were to keep track, that would measure at least 6.3 cups (1.5 liters) , or more a day. Everyone has heard the advice that you should drink eight 8-ounce glasses of water a day, which is not to far off.  Although this thoery is not supported by hard evidence, it remains popular because it is easy to remember.  Keep in mind, the rule should actually be reframed to say "Drink eight 8-ounce glasses of fluid a day" because all fluids count toward the daily total.

Beyond the tap: Other Sources of Water
You don't need to rely only on what you drink to meet your fluid needs.  What you eat also provides a significant portion of your total.  On average, food provides about 20% of total water intake. For example, there are several fruits and vegetables that are 60% or more water by weight:

• Watermelon - 92%
• Spinach - 92%
• Grapefruit - 90%
• Broccoli - 89%
• Blueberries - 85%
• Avocado - 81%
• Potato - 75%
• Roasted Chicken - 64%

In addition, beverages such as milk and juice are composed mostly of water. Even caffeinated beverages like coffee, tea or soda can contribute, but should not be the major portion of your daily fluid intake. Water is still your best bet because it's calorie-free, inexpensive, and readily available.

As you can see, determining how much water you need is not really rocket science. It's an awareness to better maintain hydration levels that fit your needs and leads to a healthier lifestyle.

Until next time, enjoy your workouts (and stay hydrated)

Sources: Mayo Clinic Healthy Liniving
              National Academy of Sports Medicine

No matter where you are in life, healthy habits such as diet and exercise never lose their importance. But for those of us managing our health after the age of 50, fitness becomes an even more essential factor in daily life. It can reduce the impact of illness, enchance mobility and improve daily moods. In fact, a recent study published by JAMA Network suggested that regular, moderate to vigorous exercise can also significantly reduce early mortality.

So, how can you get started on fitness after the age of 50? Here are a few guidelines that I think will provide you with the needed direction to create the most positive experience:

Find Your Balance
Fitness is not a race or a quick fix, but rather a lifestyle. This lifestyle is like developing a plan on how you want to live a healthier life moving forward.

1. Incorporate functional fitness: Exercise is crucial to keeping our muscles and bones strong, preserving our balance, flexibility, coordination, and even enhancing the health of our brain.

2. Keep up the nutrients: After the age of 30, we begin to lose valuable muscle mass and flexibility. So, you need to ensure that your nutrition plan includes the right balance of adequate protein, carbohydrate, and essential fats.

3. Get started and keep going: You need to commit to your plan and be consistent in everthing you do. Importantly, you need to hold yourself accountable. You will be pleasantly surprised how things start to fall in place and become a noticeably healthier way to live.

Keep It Simple:
Start slow and progress gradually. As mentioned earlier, this is a lifestyle.

1. Develop goals that allow you to monitor your progress and grow into your plan:
Include time dated benchmarks so you can make any necessary adjustments to stay on target.

2. Establish a Support System: Everyone one has those not-so-great days. So, encourage your children, spouse, or friends to help keep you accountable.

3. Reward yourself: There is nothing like a pat on the back to keep you motivated.  Find ways to reward yourself as you hit those benchmarks.

Some these changes and adjustments will be big changes, while others will need only minor adjustments.  Change is difficult for many, but realize that there is absolutely no downside to this journey especially when you consider the average life expectancy has reached a new record. It is not about how long we live, but rather the quality of those years that truely matters. There is no better time to start than now.

Until next time, enjoy your journey to a healthier lifestyle.

Source: JAMA Network

Recovery from training is becoming recognized as one of the most important aspects of physical activity and overall wellness.  While there are a myriad of recovery strategies and their varied levels of scientific support, it's important to remember that both scientific and anecdotal evidence point to the value of an appropriate recovery plan to encourage adaption, wellness, and performance.

Many recognize the need for recovery after exercise, but do we understand what it takes to fully recover and have we actually acheived that state? Though recovery is a critical phase of the exercise-adaption cycle, it is among the least understood and most under-researched components of training. Essentially, recovery is the process that includes rest, refueling, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration that ultimately returns the body to homeostasis.  Homeostasis is a state of balance within the body that occurs when the variables in a system (e.g. pH, temperature) are regulated to keep internal conditions stable and relatively constant. However, physiological stress that is not followed by adequate recovery can, over time, compromise homeostasis and immune function.  This increases the probability of injury, illness, and the onset of nonfunctional overreaching and/or overtraining.

Considering these implications, it is important to develop a strategy that encourages adequate recovery and fits your individual needs. You may need to experiment to determine which one proves the most feasible.  The guideline that I provide my clients is that their recovery time should match the intensity of their workout program.  So, if they are "hitting it hard",  they need to devote equal time to "quitting it hard" to appropriately recover. This could be one day or two which ever works for you.  In fact, a light cardio day in between lifting can be just as benefical as resting.  Again, it needs to fit your needs.

As you can see, recovery is just as essential as exercise when it comes to finding the right balance and maximizing your fitness efforts for better health.

Until next time enjoy your workouts (and recovery),

Source: Exploring the Science of Recovery, Fabio Romana, MA, MS