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