Finding the time...
Well here it is crunch time already! Christmas is just 11 days away! I imagine that all of us have made our lists and checked them twice but do they include exercise???
Did you know that the average American can gain as much as seven pounds between Thanksgiving and New Year? Guess I should be glad considering the business I’m in...
I want to remind you (and me!) how important it is to honor and fulfill the fitness commitment you have made to yourself! Finding the time to exercise this time of year can be a challenge so you have to make it a priority...here a few tips to keep exercise from falling off your list:
1. Do it first thing...miss the early bird sale at the mall and get yourself to the gym very first thing...that way it’s done.
2. Have a partner (this is what I do)...make a commitment to exercise with someone and don’t let yourself cancel.
3. Use the no worky-no drinky rule...if you haven’t worked out that day, then you have to forego the cocktails at that holiday party that night!(you know who you are!!)
Friday, December 14, 2007
Friday, December 7, 2007
Some Christmas Greenery...
The other night I was forced to take my mom to her favorite restaurant...Chili’s. She likes to get their Cobb Salad and even worse has herself convinced that this is somewhat healthy! Oh no!
That got me to thinking that we all kind of live by that “ignorance is bliss” nutrition regimen...so I went home and looked up Chili’s Cobb Salad on the internet. Would you believe that their Cobb Salad contains 970 calories and 60 grams of fat with 16 grams being saturated fat! Wow! Just for comparison I went to McDonald’s site and looked up the Big Mac. It contains 540 calories and 29 grams of fat with 10 grams being saturated fat.
So the moral of this story is NOT to go have a Big Mac! The moral is to be an educated consumer...ignorance is only bliss when it comes gas prices and global warming! Don’t be fooled by healthy sounding names or appearances. We all have enough knowledge under our belt to know when something is truly good for us or not. So when choosing your Christmas greenery here are some basic rules: 1. Make sure the salad contains at least 4 vegetables.
2. Have some healthy protein on top like grilled chicken or turkey.
3. Limit the fats (cheeses, nuts, crunchy things) to no more than three.
4. Choose a low fat dressing and have it on the side...
Oh and by the way...sorry Mom. Have a great weekend!!
That got me to thinking that we all kind of live by that “ignorance is bliss” nutrition regimen...so I went home and looked up Chili’s Cobb Salad on the internet. Would you believe that their Cobb Salad contains 970 calories and 60 grams of fat with 16 grams being saturated fat! Wow! Just for comparison I went to McDonald’s site and looked up the Big Mac. It contains 540 calories and 29 grams of fat with 10 grams being saturated fat.
So the moral of this story is NOT to go have a Big Mac! The moral is to be an educated consumer...ignorance is only bliss when it comes gas prices and global warming! Don’t be fooled by healthy sounding names or appearances. We all have enough knowledge under our belt to know when something is truly good for us or not. So when choosing your Christmas greenery here are some basic rules: 1. Make sure the salad contains at least 4 vegetables.
2. Have some healthy protein on top like grilled chicken or turkey.
3. Limit the fats (cheeses, nuts, crunchy things) to no more than three.
4. Choose a low fat dressing and have it on the side...
Oh and by the way...sorry Mom. Have a great weekend!!
Friday, November 16, 2007
Make Sure That the ONLY Thing Getting Stuffed This Year is the Turkey!
It’s that great time of year when we can all consume copious amounts of food and beverage and not feel any guilt...right?!
Here are a few painless tips to make your holiday a little healthier...
· Whole grains...pick whole wheat bread for your stuffing...put whole wheat rolls on the table...use brown rice in your recipes
· Low-fat dairy...with all of the other rich ingredients no one will notice if you use light butter, light sour cream and skim milk in your recipes.
· Broth not butter...use vegetable or chicken broth in your recipes and lighten up on the butter...the flavor is actually better.
· Get some exercise before and after the big feast...don’t make it rigorous, just enjoyable and then take a big ole’ nap!
· Be sure to eat breakfast everyday including the day of and the day after the gorge fest...it will regulate your metabolism and hopefully keep you from overdoing too much...
Above all else...enjoy yourself! It’s just one meal and you can undo the damage with your trainer next week! Have a great time...you know we will!
Here are a few painless tips to make your holiday a little healthier...
· Whole grains...pick whole wheat bread for your stuffing...put whole wheat rolls on the table...use brown rice in your recipes
· Low-fat dairy...with all of the other rich ingredients no one will notice if you use light butter, light sour cream and skim milk in your recipes.
· Broth not butter...use vegetable or chicken broth in your recipes and lighten up on the butter...the flavor is actually better.
· Get some exercise before and after the big feast...don’t make it rigorous, just enjoyable and then take a big ole’ nap!
· Be sure to eat breakfast everyday including the day of and the day after the gorge fest...it will regulate your metabolism and hopefully keep you from overdoing too much...
Above all else...enjoy yourself! It’s just one meal and you can undo the damage with your trainer next week! Have a great time...you know we will!
Friday, November 9, 2007
How to gain a pound...
We all KNOW how hard you have been trying to gain that pound! And now is the perfect time of year to finally gain it and keep it on!! Just look at some of these holiday foods and beverages that can help you reach your goal...
One glass of red wine=206 calories
Whiskey sour=249calories
Michelob Light=134 calories
Mixed Nuts (handful)=170 calories
Pizza Roll (2)= 75 calories
Cocktail Sausage (1)= 28 calories
Slice Cheesecake= 321 calories
So C’mon...it’s REALLY easy! I know you can do it...it only takes an excess of 500 calories per day to gain a pound a week! And remember...don’t exercise! Just a half hour of cardio can burn as much as 300 of those well-earned calories!!
~~~~~
One glass of red wine=206 calories
Whiskey sour=249calories
Michelob Light=134 calories
Mixed Nuts (handful)=170 calories
Pizza Roll (2)= 75 calories
Cocktail Sausage (1)= 28 calories
Slice Cheesecake= 321 calories
So C’mon...it’s REALLY easy! I know you can do it...it only takes an excess of 500 calories per day to gain a pound a week! And remember...don’t exercise! Just a half hour of cardio can burn as much as 300 of those well-earned calories!!
~~~~~
Wednesday, October 31, 2007
Trick or Treat!
Halloween is SO much fun and it is our duty to support the $12 billion dollar candy industry!! But we all need to remember that Halloween is just ONE day.
So...repeat after me...I will take ALL leftover candy with me to work on Thursday and leave it there...
If you have kids tell them to take their candy and hide it. Then...encourage them to get rid of theirs by the weekend. Remember...don’t get tricked by all the treats and have a great night!
So...repeat after me...I will take ALL leftover candy with me to work on Thursday and leave it there...
If you have kids tell them to take their candy and hide it. Then...encourage them to get rid of theirs by the weekend. Remember...don’t get tricked by all the treats and have a great night!
Friday, October 26, 2007
Top Six Fitness Myths
Top 6 Fitness Myths
Ace Fitness developed a list of the top 6 fitness myths. The list was derived from a survey of 1500 fitness professionals. Here are their top six responses and an explanation from Industrial Strength:
1. Women who lift weights will get bulky muscles. This would be a full time job first of all. Women do not easily bulk up like men. It requires many sets and heavy weights with various training styles and a huge time commitment. However, women do want to gain muscle mass in order to burn more calories at rest.
2. Spot reducing is possible. Don’t we all wish that were true! The body will reduce as a whole not according to spots.
3. No pain, no gain. Maybe if you are an Olympian! For the rest of us, pain is a sign of a potential problem that needs to be addressed. Let your trainer know what you are feeling if you are concerned.
4. Exercise requires a hefty time commitment. 30 minutes a day, 3.5 hours a week, 15 hours a month. About 2% of your time. You decide if that seems like a lot.
5. If you exercise, you can eat whatever you want. Try it and see! Lots of hard work and no weight loss results. Weight loss is a simple math equation involving calories in vs. calories out.
6. There’s a magic bullet (quick fix) out there somewhere. If that were the case 62% of our society would not be obese.
Ace Fitness developed a list of the top 6 fitness myths. The list was derived from a survey of 1500 fitness professionals. Here are their top six responses and an explanation from Industrial Strength:
1. Women who lift weights will get bulky muscles. This would be a full time job first of all. Women do not easily bulk up like men. It requires many sets and heavy weights with various training styles and a huge time commitment. However, women do want to gain muscle mass in order to burn more calories at rest.
2. Spot reducing is possible. Don’t we all wish that were true! The body will reduce as a whole not according to spots.
3. No pain, no gain. Maybe if you are an Olympian! For the rest of us, pain is a sign of a potential problem that needs to be addressed. Let your trainer know what you are feeling if you are concerned.
4. Exercise requires a hefty time commitment. 30 minutes a day, 3.5 hours a week, 15 hours a month. About 2% of your time. You decide if that seems like a lot.
5. If you exercise, you can eat whatever you want. Try it and see! Lots of hard work and no weight loss results. Weight loss is a simple math equation involving calories in vs. calories out.
6. There’s a magic bullet (quick fix) out there somewhere. If that were the case 62% of our society would not be obese.
Tuesday, October 16, 2007
Cardio is the key to a successful weight loss and fitness program...
Cardio is Key...
Did you know that you burn the same amount of calories whether you walk or run a mile? The most important difference is that when you run you push your heart into its cardio range. This does two things for you...
· Strengthens your heart
· Stokes your metabolism for the next 24 hours
So while leisure activity is great and does burn calories...you aren’t really stimulating your cardiovascular system enough to increase that calorie burn for the long haul. If your goal is to lose weight...you have to PUSH! That can mean running, intervals on the bike, fast laps in the pool, or skipping rope between sets in the weight room.
Increased heart rate=increased metabolism...
if you aren’t getting the results you want...
then its time to try something different!
Did you know that you burn the same amount of calories whether you walk or run a mile? The most important difference is that when you run you push your heart into its cardio range. This does two things for you...
· Strengthens your heart
· Stokes your metabolism for the next 24 hours
So while leisure activity is great and does burn calories...you aren’t really stimulating your cardiovascular system enough to increase that calorie burn for the long haul. If your goal is to lose weight...you have to PUSH! That can mean running, intervals on the bike, fast laps in the pool, or skipping rope between sets in the weight room.
Increased heart rate=increased metabolism...
if you aren’t getting the results you want...
then its time to try something different!
Thursday, October 11, 2007
Industrial Strength's Newest Staff Member...John Moss, Exercise Therapist
Get Industrial S-T-R-E-T-C-H-E-D! Meet our newest trainer!
John Moss...joins the IS team by way of Chicago, Illinois. There he excelled as an Exercise Therapist and Golf Conditioning Specialist. He is a therapist with over 15 years of Performance Enhancement, Group Exercise, Sports Medicine, and Personal Training experience.
John graduated from Brevard college in ‘93 and ASU in ‘97 where he gained All-Conference and All-American status as a high jumper in Track and Field. John was introduced to Athletic Training while at BC and majored in Exercise Science and Health Promotion at ASU with a concentration in Biomechanics and Kinesiology. This extensive background in movement testing and physiology laid the foundation which launched John’s professional career.
John is certified by the National Academy of Sports Medicine, one of the most cutting edge organizations in the fitness industry. He is also a student of Personal Athletic Training Systems, the integration of Sports Medicine Rehabilitation and Life Fitness by Steve Percy, his mentor. John is also a Yoga, Tai Chi, and Kickboxing instructor, as well as an Advanced Flexibility Specialist.
John believes that “a program is only as good as the initial assessment and evaluation” and when training “you should train movements specific to your sport or life to enhance performance, not body parts.”
John gains his strength from God, his beautiful wife of 11 years, Christy, and their three cute kids: Marley, Sophie, and John John.
John’s attention to detail and skill as a flexibility specialist have already proved very popular with many Industrial Strength clients. We are all very happy to have his energy on our team. Feel free to introduce yourself if you see him around.
John Moss...joins the IS team by way of Chicago, Illinois. There he excelled as an Exercise Therapist and Golf Conditioning Specialist. He is a therapist with over 15 years of Performance Enhancement, Group Exercise, Sports Medicine, and Personal Training experience.
John graduated from Brevard college in ‘93 and ASU in ‘97 where he gained All-Conference and All-American status as a high jumper in Track and Field. John was introduced to Athletic Training while at BC and majored in Exercise Science and Health Promotion at ASU with a concentration in Biomechanics and Kinesiology. This extensive background in movement testing and physiology laid the foundation which launched John’s professional career.
John is certified by the National Academy of Sports Medicine, one of the most cutting edge organizations in the fitness industry. He is also a student of Personal Athletic Training Systems, the integration of Sports Medicine Rehabilitation and Life Fitness by Steve Percy, his mentor. John is also a Yoga, Tai Chi, and Kickboxing instructor, as well as an Advanced Flexibility Specialist.
John believes that “a program is only as good as the initial assessment and evaluation” and when training “you should train movements specific to your sport or life to enhance performance, not body parts.”
John gains his strength from God, his beautiful wife of 11 years, Christy, and their three cute kids: Marley, Sophie, and John John.
John’s attention to detail and skill as a flexibility specialist have already proved very popular with many Industrial Strength clients. We are all very happy to have his energy on our team. Feel free to introduce yourself if you see him around.
Wednesday, September 19, 2007
Welcome to Industrial Strength Fitness the Blog
We'd like to welcome you to the Industrial Strength Fitness (ISF) Blog. At ISF you'll find that our main purpose is all about feeling better and finding total wellness. By focusing on the five components of fitness—strength, flexibility, agility, balance and cardiovascular endurance we plan to help you get to the next level of health and fitness.
You'll find Get Fit tips, Features Recipes, Calendar events and Power Surge newsletter articles. Be on the look out for featured articles from one of our 10 Certified Personal Trainers. Fell free to email us about topics you'd like us to discuss here on the blog. We look forward to being your Personal Fitness Educator.
Joe Montgomery
Industrial Strength Fitness
You'll find Get Fit tips, Features Recipes, Calendar events and Power Surge newsletter articles. Be on the look out for featured articles from one of our 10 Certified Personal Trainers. Fell free to email us about topics you'd like us to discuss here on the blog. We look forward to being your Personal Fitness Educator.
Joe Montgomery
Industrial Strength Fitness
Subscribe to:
Comments (Atom)