Plan your workout

Don’t show up and “wing it” until you feel confident to do that.  Make a plan for the week. When I’m not very motivated to go to the gym, I still do this.  Right now my gym exercise is Monday, Wednesday and Friday.  (I also do “non-gym” exercise.)  I do 30 minutes on the elliptical and then I do about 30 minutes of weights. Monday I did biceps and triceps, Wednesday I did chest and back and today I did shoulders and legs.  I also do abdominal exercises each of those days.   Yes, I should have had one more day of legs, but I didn’t.

As you’re starting out, you may want to make a list of the exercises you are planning to do so you feel more confident and like you’ve accomplished something when you’ve finished.

Understand, believe, KNOW that no one gives a crap what you’re doing at the gym

I get that it can be a little intimidating and you can feel self conscious.  Don’t.  I don’t have a magic solution to this, but it’s like anything else in life, the more you do it, the more confident you become and the less uncomfortable the whole situation is.  The discomfort and self consciousness will wane.  For now, live through it.

Don’t waste your time

If you have a half hour to go to the gym, use it wisely.  Don’t stand around waiting for a certain machine to be free, go use a different one.  Don’t give yourself a minute break in between exercises, go do a different exercise that works a different muscle.  I’ll give my shoulders a rest by doing crunches or leg extensions (or vice versa.) You can see why planning (my first recommendation) is a good idea.

Don’t waste your time

I’ll say it again!  If you’re able to chit chat on your cell phone, you’re not working hard enough.  Don’t waste your time by not giving yourself a good work out. Some of you (hey, ladies!) are still worried that you’re going to bulk up.  You won’t, can’t, will not.  BE SURE TO LIFT HEAVY WEIGHTS.  Here’s a question, “How much does your toddler weigh?”  I can see that you’re all bulked up from carrying him around.  Oh, you’re not?  If you’re there to lift weights, be sure you’re lifting enough to make it worth your while.

Be prepared

Have a water bottle, have a towel, bring your iPod, pack your weight lifting gloves.  You can keep a pre-packed gym bag in your trunk or by your front door.

Try something new

Hire a personal trainer, get on the rowing machine, go to a yoga class, try out spinning (that’s a cycling class in case you didn’t know.)  Be daring!  Get in the pool.  For people who are quite overweight or who have joint pain, the swimming pool is a great place to start.  It’s kind to your joints and once you’re in the water, no one can see you!

May you be happy and healthy,

Regan

Credit: RRRussian

There are a few times over the course of our lives that we tend to gain weight.  Most kids get a little chubby before hitting puberty.  Some people get the “freshman ten” (or fifteen or twenty) when they leave home for the first time.  Many people gain weight when they get married.  Women naturally gain weight when they have babies (and getting that weight off isn’t always so easy!)  But it seems everyone gains weight in mid-life.  Why? And what can you do about it?

Number one:  Increased calorie intake and decreased calorie expenditure.  Do you remember when I explained that 3,500 calories is about equal to a pound?  Well I multiplied 5 pounds by 3,500 to see how many calories that is.  (It’s 17,500.)  Then I divided that by 365 (as in, days in the year) to see how many extra calories a person would have to eat to gain 5 pounds over the course of one year.  And the answer? Forty-eight. Yup, an extra 48 calories per day will add up to 5 pounds over the course of one year. That’s half an egg, two ounces of wine, half an ounce of cheese, seven almonds.  You get the picture, it’s not very much food.

And activity?  Hmmm, what happens as we age?  Kids move out so there’s a little less laundry and housework to do.  We get a little bit more money so we can afford to pay other people to wash our cars, paint our walls and move our furniture.  We get a car that has automatic windows and an automatic transmission.  Heck, we even get promoted from being a laborer to being a foreman!  Remember 48 calories?  It’s easy to move 48 calories less per day.

What do you do?  Eat a little less and move a little more.  Start using smaller plates or bowls.  Share an entree.  Put a little less food on your plate.  Don’t eat seconds.  Order off the seniors’ menu (they’re more reasonable sized portions anyway.)  Park farther away from the door at the mall/work/grocery store.  Carry your own bags at the grocery store. Take your grandkids to the park.  You get the idea.

Number 2: Sarcopenia.  Say what?  Sarcopenia is the loss of muscle mass that occurs with aging. So what’s the big deal?  The big deal is that muscle is “metabolically active” and requires fuel to exist.  Fat just sits around waiting for a famine so it doesn’t require much energy.  If you weigh 140 pounds and you have 25% body fat, you are going to use more calories than someone who weighs 140 pounds and has 35% body fat.  By having more muscle, your body uses more calories just watching NCIS (that is what old people watch, right?)

What do you do?  You find some way to incorporate resistance exercises into your day. Build muscles lifting weights, using resistance bands, doing yoga or doing Pilates. The Centers for Disease Control has clear recommendations for making muscle building resistance exercises part of your activity.  Aerobic activity (brisk walking, jogging, swimming, cycling) will make your heart stronger and burn calories while you’re doing it. Muscle building activity will burn calories while you’re doing it and long after you’ve finished.  Having strong muscles will also keep you from falling and will help you look nice at your class reunion.

Number three: Hormones.  Just the word conjures thoughts of acne riddled teens, pregnant women with ice cream and pickle cravings…and middle age weight gain. Huh?Perhaps that’s not the thought that comes to mind when you think of hormones. We all know that testosterone is what gives men “virility” and facial hair right?  It’s also what allows men (and the 1968 East German women’s weight lifting team) to build up lots of muscle.   But around the age of 40, men’s testosterone levels start to drop about 1% per year.  There’s a little blue pill that can help with the “virility” issue, but dealing with the sarcopenia (remember from the last paragraph, muscle loss) requires action.

What do you do?  Be sure to get a medical exam to check hormone levels.  A doctor may prescribe hormone replacement if your testosterone is too low.  The lost muscle of your youth is not going to rebuild itself so you’re going to have to do some muscle building exercise.  Remember, you’ll be stronger, look better, be healthier and get to eat dessert without worrying about gaining a bunch of weight.

AND LADIES? “Menopause and the loss of estrogen trigger a deleterious cascade of metabolic and cardiovascular events.” Basically, the hormonal triggers of menopause cause an increase in the likelihood of heart problems as well as a loss of muscle mass which causes metabolisms to slow, but they don’t know why.  Also, many women have spent a lot of their lives yo-yo dieting which has stripped away much of their lean muscle mass.

What do you do?  Build muscle, build muscle, build muscle.  Do heavy enough lifting/resistance bands/yoga that you feel it the next day.  Remember, muscle building requires itty-bitty little tears in the muscle.  It should be slightly painful the next day or two.  You shouldn’t be sore to the touch, but your body should KNOW it did something different yesterday.

Don’t focus too much on what the scale says, focus on how your pants fit.  Muscle weighs more than fat so as you start building it up, your weight may not change significantly but your fat will start to decrease and your lean will start to increase.

May you be happy and healthy,

Regan

First, is it just a common cold?  If you don’t have a fever or body aches and it’s “neck up,” it’s probably just a cold.  When you’ve got the common cold, it’s a good idea and it’s safe for you to get out and do some moderate activity.  I know, you really don’t feel like it today, but revving up your body’s furnace may help fight off the infection and getting moving will make you feel better.  Some people with a cold will still do some vigorous exercise, but it’s not my thing.  If your body is accustomed to a 7 minute mile for an hour, an10 minute mile for 40 minutes is still reining it in, so it’s probably fine.

What about food?  Eat what feels good, eat enough and try to get plenty of fruits, vegetables and water.  Much of what our bodies need to heal themselves comes from the food we eat.  What about chicken noodle soup?  Warm liquid feels good, it’s easy to eat and can help us feel better.

What if you’ve got something nastier than the cold?  Influenza, bronchitis or even pneumonia?  Stay in bed, drink plenty of fluids and eat enough food.  (And think about getting a flu shot next season.)  As your fever goes away and you’re finally feeling strong enough to walk a bit, you can take a leisurely ten minute stroll, but be kind and patient with your body as it heals.

Sometimes the hardest part is restarting your exercise and weight loss routine that isn’t yet a habit.  What inspires you to want to lose weight?  Is there a friend who is supporting you?  Does reading one certain blog (hint, hint) help you get motivated?  Do reading fitness magazines get you thinking about exercise and believing you can do it?  Maybe having accountability to a personal trainer or dietitian will help you focus after you’re well enough to resume your weight loss plan.

At this point you know that for weight loss to be permanent, it has to be part of your lifestyle.  Unfortunately illness will be part of your life and you’ll have to see it as the little bump in the road that it is, not a giant wall stopping your progress.  Find a way over that bump, FIGURE IT OUT.  It’s worth it, it’s important to you and it’s what you need to do to take care of yourself.

May you be happy…and healthy,

Regan

1.  Don’t be extreme with exercise. Just because your neighbor/husband/sister runs for exercise doesn’t mean you have to.  You can walk.  You can do yoga.  You can swim. Someone told you that running was a great way to burn tons and tons of calories so you’ve decided that you’re going run 4 miles per day?  Bad idea.  If you’re not a runner, it’s not realistic for you to start running 20 miles per week.  Try walking 10-15 miles per week (depending on your fitness level).  If you are already moderately active, try running on two days for thirty minutes each time.  START SLOW to avoid injury and burn out.

2.  Don’t be extreme with food.  I know, I know, you want to get rid of the 6 pounds you “found” from Thanksgiving to New Year’s Day.  I also know you’ve heard not to go below 1200 calories per day.  Not going below 1200 calories per day is great advice (if I do say so myself) but there’s nothing magic about 1200 calories as a daily goal for calorie intake.  If you need 2000 calories per day, you’re still going to lose weight if you eat less than you need.  If you eat 1600 calories, you’ll still lose almost a pound a week and you’ll still be able to eat food you enjoy eating and you won’t be starving.  Click on the “Weight Loss Basics” tab on this website for a link to a calculator to determine your calorie needs and for plain and simple weight loss information.

3.  Don’t get frustrated if weight loss is fast the first week and then stops or slows the next. I don’t know about you, but the cheese and crackers and salted cashews and ham were all delicious during the holidays, but they have left me b-l-o-a-t-e-d, bloated.   Too much sodium (salt) tells our bodies to hang onto the water and when we start eating normally again (oatmeal for breakfast instead of that decadent eggs benedict) our bodies will get rid of the excess water.  So if you lose 3-4 pounds that first week, remember that you’ve probably really lost 1-2 pounds of real weight and shed another 1-2 pounds of water weight.  Don’t expect to keep losing that quickly and don’t get frustrated WHEN you don’t.

4.  Don’t get suckered in by a get-thin-quick scheme.  They don’t work, end of story.  Yes, your cousin’s sister’s friend’s daughter may have lost 50 pounds on the ridiculous HCG diet, but that’s because it’s a starvation diet.  If you eat only 400 calories a day, you will lose weight but also become malnourished and fatigued.  Real, sustainable weight loss comes from  making life changes you can keep forever.  Let me know when your cousin’s sister’s friend’s daughter gains it all back.  Your 20 pound weight loss will still be with you and her 50 pounds will have settled in nicely along with her slowed metabolism.

5.  Don’t go to the gym if you hate going to the gym. There are other ways to get physical activity.  You can go for a walk, you can go to a yoga studio, you can start riding your bike. The gym membership only works if you’re willing and able to make it part of your lifestyle.

6.  Don’t be afraid to ask for help at the gym.  Hiring a personal trainer to show you how to use the machines could be a very valuable investment.  It may help you feel less self conscious and keep you on the right track.  Yes, it’s OK to hire a trainer to SHOW you what to do.  You don’t have to buy 15 sessions.  If you’re motivated and all you need is an exercise program, be sure that’s all you buy.

7.  This is kind of a weird one, but don’t forget to wash your hands at the gym! There’s a couple things happening here.  First, when we exercise a LOT we lower our bodies’ ability to fight off infection (moderate exercise is an immunity booster, but going WAY beyond what we’re used to makes our immune system less effective.)  Second, the machines at most fitness clubs are FILTHY.  Don’t touch your eyes or your nose, wash your hands with soap and warm water.  Yes, it’s better than the hand sanitizer, but if that’s all you’ve got, use the hand sanitizer.  If you’re sick, it’s really hard to maintain those healthy changes you’re making.

Remember, weight loss does require changes in your lifestyle that may be uncomfortable at first.  But you shouldn’t be in horrible pain and you shouldn’t be miserably uncomfortable. Misery for 30 seconds on the spin bike?  Fine, you can sustain that, but lifelong changes must be sustainable.  If you must have a piece of chocolate to get through the day, have a piece of chocolate.  Even if you must have a Coca Cola and aren’t ready to give it up or switch to diet, trade a 32 oz for a 12 oz.  You’re still heading in the right direction.

May you be happy, healthy and sensible,

Regan

So are you one of those people who “hates the cold”?  Do you use “it’s too cold to walk/run/do anything ouside” as an excuse to avoid physical activity from October to March?  I used to hate wintertime too (well, except for Christmas and my birthday) and now people think I’m a freak because I have developed an affinity for the cold outdoors.  I have some ideas, tips and advice about exercising outdoors.  You may roll your eyes, but you may decide to give it a try.

Excuse number one, “It’s too cold.” Yes, it is too cold to go outside in your skivvies.  But it’s not too cold to go outside with a coat, a hat, some gloves and warm socks.  Warm clothes were made for winter, use them and wear them.  If you live in Utah or any other state with four seasons, you should probably own a coat warm enough for the weather.  Wear it.

Excuse number two, “It’s too cold.” Yes, you are still going to know it’s cold out even if you’re wearing a hat, gloves, mittens and a parka.  In the summertime, I still know it’s hot outside even if I’m sitting in the car with the air conditioner on.  What do you do to deal with it?  GET MOVING.  Do you remember me explaining what “moderate activity” is?  It means you start to break a sweat.  Sweating means your body is getting warm.  If you get moving, you will get warmer.  I have to be honest, walking on a cold, cold day (in Utah that’s about 20 degrees) is one of the only times I feel truly warm when it’s that cold out because  I sweat.  I’m usually wearing tights, some sweat pants, thick socks, a turtleneck, a parka, a hat and a pair of gloves and by the time I’ve finished 45 minutes, the back of my neck is wet with sweat.  I feel warmed all the way through.

Excuse number three, “I can do the same thing inside.” Yes, yes you can, if you enjoy feeling like a hamster on a wheel.  We all know that “going for a walk” and “getting on the treadmill” are two very different things.  And so do our bodies.  You’ve probably heard that exercise helps people be less depressed, but more recent research has shown that exercising OUTSIDE is the real treatment for mild depression.  Researchers aren’t entirely sure if it’s the Vitamin D our bodies create from the sun or if it’s simply being near nature, but something about being outside helps us feel better.

Excuse number four, and the only one I’m willing to accept, is that the air quality is unhealthy.  If you live in Northern Utah during inversion season, it’s simply unsafe to breathe the air.

Excuse number five, “I’ll slip and fall.” OK, possible, and if you’re an octegenarian whose had a double knee replacement, I’d take that as an excuse.  But if you’re 25 years old, BE CAREFUL!  Wear shoes with good traction, walk where you know the sidewalks have been shoveled, get those  “tire chains for your feet” (Yes, they exist and runners put them on their shoes in the wintertime and if you click on that link you’ll see what they are.)  Many cities clear walking paths, and even if people don’t clear their sidewalks, streets are usually cleared of snow and the asphalt is better for your knees than cement anyway.

Excuse number six, “Walking’s boring.” Well good thing it’s winter and there’s all kinds of stuff to do!  Go sledding.  Walking up that hill five of six times is fabulous exercise.  Go snowboarding or skiing.  Yep, it can be a bit expensive, but you might try it just to see what you think.  But my favorite is going snow shoeing.  Don’t roll your eyes at me.  If you’re an adrenaline junkie, snow shoeing might seem a little dull, but if you’re someone who likes to be in nature and takes time to smell the flowers, snow shoeing might be just up your alley.  You can rent snow shoes at the local sporting goods store.  You wear your regular snow boots (do you have a pair of Sorels or other warm snow boots?), bundle up and go find a snow covered path up the canyon.  If there’s a lot of snow you can even go out to the golf course.  Any dirt road that doesn’t get used in the winter is a great snow shoeing trail.  You won’t get lost because you’ve got a path, but vehicles probably won’t be able to drive on them during the winter.

Aside from getting “warmed to the bone,” I love being outside during the winter because it’s incredibly peaceful and truly beautiful.  After a snow, it’s quiet and white.  You’ll see winter birds you didn’t know existed and make “smiling friends” (you’re only friends because you smile at them) with the other people who are “hard core” enough to be outside too.  And, yes, there are a few people who are walking in the cold with you.

May you be happy, healthy and rosy-cheeked,

Regan

Portion Sizes Maybe this is one reason that Mickey-D’s gets such a bad rap.  I remember going to McDonald’s when there were two sizes of fries:   small, which is now “kid sized” and is served in Happy Meals, and large, which is now called, “medium.”  I also remember that the largest drink is was a 20 ounce cup, and there were no refills.  Adults ate a cheeseburger.  With a small fry.  And that was their meal,  and it was reasonable.

But McDonald’s (poor McDonald’s, it’s not as if Burger King, Kentucky Fried Chicken and Wendy’s haven’t done the same thing to pad their bottom lines all the while padding ours)  isn’t the only “portion distorter” out there.  Blame it on dish makers!  You think I’m kidding?  Plates, bowls, glasses have all gotten bigger.  I remember not being able to fit a whole 12 ounce soda in a glass when I was a kid, these days I can fit a whole Diet Coke,  ice and maybe even some rum.  I bought a set of dishes and had to seek out smaller bowls to use for cereal (though the manufacturer called them “ice cream bowls” and they’re still too big for either ice cream or cereal) because the bowls that came with the set hold 4 cups!  (I just measured.)  Four cups!  That’s an enormous portion of chili, cereal or ice cream.

Snacking These days food is everywhere!  People often wonder how the French can eat high fat food and still stay slim.  This is one thing that separates the U.S. from the French; they don’t snack.  How many of you out there are over 40?  Except in childhood, do you remember snacking before the mid-1980’s?  For children, and especially teenagers, it’s sometimes necessary for them to get snacks because if they’re eating healthy, normal meals, it’s difficult for them to get all the calories they need from three meals per day.  For the rest of us, there’s no reason to eat snacks.  (It works if you eat less at meal time, but usually meals don’t change.)  It’s OK to be hungry before lunch.  It’s OK to be hungry before dinner.  That’s our bodies’ way of letting us know it’s time for food.

Less Moving It’s not huge changes, but lots and lots of little ones.  Do you ever roll down a car window?  Probably not, you push a button.  Have you been using the manual ringer on your washing machine?  (Sorry, if you’re under 40 you have no idea what I’m talking about.  I only vaguely remember them.)  Do you hang your clothes on a clothesline?  How about the last time you kneaded bread dough?  Maybe you used your Kitchenaid or bread maker, but more likely you just bought bread like I do.  Heck, cars are even easier to drive–there are rarely standard transmissions and everyone has power steering.  And when was the last time you walked to work, church, school, your friend’s house?  Think back to the 60’s, 70’s and 80’s.  I’ll bet you walked a lot more.

“Special Foods” became common food My husband and I laugh about how getting soda pop was a special occasion when we were kids.  Even “fast food” type food was a rarity.  Having French fries and hamburgers for school lunch happened once a week, not every day.  There are foods that used to be staples and other “special” foods were offered occasionally.  Now those “special” foods such as pizza, chicken nuggets, soda pop and candy are all too common and have even replaced those staples of milk, bread, fruits and vegetables.  (Remember when celery with peanut butter was a yummy treat or that little red box of raisins was a perfect snack?)

Easy Access to Food Do you remember when gas stations just sold gas, motor oil, windshield wiper blades and anti-freeze?  Now they have fried chicken, burritos, two aisles of candy bars, fountain drinks, bottled drinks, nachos.  And lots of times they even have a drive through window.

People Don’t Cook Everyone (well, OK, at least all girls) used to know how to prepare a roast, mash potatoes, scramble eggs, create a meatloaf and grill a cheese sandwich.  I do see that there are a lot of people who love to cook and seek out knowledge about how to do it better, tastier and healthier, but there are many people who simply never learned how to throw together a vegetable omelette (a healthy, quick, inexpensive meal).  If people don’t know how to make a tuna casserole, they probably don’t know the best way to tweak it so it’s healthier.  By cooking at home, we can save money, control what we put in our bodies and spend more time eating around a table, sharing time with family and friends.

I’m not about to trade my internet and cell phone for the way things used to be, but there are certain things from “days of yore” that we could incorporate into our lives so that we’re healthier and slimmer.  Eating smaller portions, snacking less, eating more fruits and vegetables, finding ways to move more and eating less of “special” food such as candy and fried foods are all ways that we can change our lifestyles so we can be normal weight and healthier.

May you be happy, healthy and a little “retro” in your eating,

Regan

Why is it something you should consider?  It allows you to burn a lot more calories than you would otherwise, but in the same amount of time.  It helps to build cardiovascular endurance.  It can also keep your mind occupied so you don’t feel as bored during your work out.  One of the other reasons to add interval training is that new research is showing that shorter workouts that include interval training may be as beneficial as longer workouts that don’t include interval training.  So for all of you out there who don’t think a half hour, twenty minute or ten minute workout is worth your time, here are some ideas.

Do you like your current exercise program or regimen?  Add little bouts where you go “all out.”  If you spend a half hour on the elliptical trainer, every two minutes increase the resistance and go as fast as you can for 30 seconds.  Return to the same intensity and speed you were at for two minutes, then ramp it up again for 30 seconds.  Do this the whole thirty minutes.  You’ll torch calories, but you’ll not use anymore time.

Is your exercise a daily walk?  If you feel comfortable with it, you can add 30 second sprints  or jogging every two or three minutes.  Maybe sprinting’s not your thing?  How about if you stop every two or three minutes and do 30 seconds of jumping jacks or high knee skipping (if you’re nervous about looking like a fool, just pretend you’re channeling your inner child.)  The high knee skipping will get your heart rate up and it’s also a great butt toner.  You can add hills if you’re on a treadmill or simply increase your pace for short bouts.  If you’re a runner, add speed intervals.  Same principle, it’s just your “baseline” or “recovery” period is a jogging or running pace rather than a walking pace.

If you’re lifting weights, you can increase the intensity by running in place, doing jumping jacks, doing high knee lifts or skipping rope while resting between sets.  By doing that, you will get a resistance workout and a cardiovascular workout but in the same amount of time as the weight lifting routine.  Sometimes I’ll even do intervals when I’m listening to my iPod and will ramp up my intensity during the chorus of a song and then return to my normal pace during the rest of the song.  The beauty of interval training is that it’s pretty flexible and can be worked into any existing routine you do.

You really shouldn’t need anymore equipment than what you’re currently using.  Be sure you’ve got good shoes (but you already know that) and a watch or clock with a second hand.  If you’re on a piece of cardio equipment, you can use the time readout instead of a watch.

Here is a link that has three interval workouts for you to try. One of the workouts is only 8 minutes long, another is 12 minutes and the third one is 20 minutes long.  If you have the time, you can do any of the workouts twice or you can spend more time in the “recovery” or slower pace.  The article also gives more information about why intervals can help your body burn more calories than a regular, steady paced workout.

What do you need to be careful of?  If you have heart problems or a history of health problems, you’ll want your doctor’s OK to do “vigorous” exercise.  (In fact, next time you visit with your physician, ask her or him if you haven’t already.)  You probably don’t want to do interval training EVERY day.  Try it once, then decide if you’d like to add an extra day every week or two.  Remember to listen to your body.  If it’s unpleasant, keep at it, if it’s painful or you feel dizzy or faint, stop, walk and catch your breath.

May you be happy and healthy,

Regan

Why bother?  Because it increases our “range of motion” (how much our joints can move), improves circulation, relieves stress and helps us avoid injury and pain.  Why does it help us avoid injury?  For a few reasons.  If you’re “stiff” or have a limited range of motion, your body isn’t moving the best way it can.  What if you’re a runner whose hamstrings (the back of your legs) are inflexible?  You probably won’t run with proper form and may end up injuring another muscle. What about golfers?  You need to have good flexibility in your shoulders, chest and back to have an optimal swing.  What if you go to grab a heavy suitcase from a high shelf but your shoulder isn’t very flexible?  If you’re able to bend and adapt because you’re flexible, you’re less likely to get hurt.  Yesterday I slipped off a stair and ended up with my rear end at the bottom of the landing and my hands two steps up.  Luckily I’m pretty flexible so I didn’t get hurt and don’t feel any pain today.

One of the best things about stretching is that it feels so good!  We spend almost our entire lives doing the same motions.  Right now my hands are in front of me, I’m sitting down and looking forward with my head up.  If you’re reading this, you’re probably in a similar position.  (And you were in the same position when you were driving, when you were watching TV, when you were reading a book…you get my point.)  On top of that, many of us hunch our shoulders up or tense up our lower backs when we’re nervous or stressed.  Stretching makes us move our bodies to new positions and helps to release the tension we may have.

So what are the recommendations for stretching?  A couple times a week is good, every day is better.  Taking 15-30 minutes (but something is better than nothing) after your walk or workout to stretch is a great habit to develop.  Back in “the old days” we were told to stretch before exercise.  We’ve learned that it’s better to stretch with “warm” muscles; so even if you don’t have time for your usual exercise, walk around, get warm and gently ease  yourself into stretches.

Stretching should be a little uncomfortable, but not painful.  You should hold a slow, steady stretch for 10-30 seconds WITHOUT BOUNCING.  There are some good things that came out of the 1980’s, but bouncing while stretching is NOT one of them.  Doing one stretch for each muscle group is a good place to start and add an extra stretch for particularly tight muscles.  Do the whole series of stretches 3-5 times.  Remember to breathe while you’re stretching.  If it’s so painful that you’re holding your breath, you should back off a bit.  (And if you’re pregnant, be extra careful not to stretch too far–those hormones that make it possible for you to give birth also make it possible for you to stretch way too much.)

Here is a link to some stretching exercises from the Mayo Clinic.

Here’s another link for stretching exercises at WebMD.

Some types of yoga are wonderful for stretching.  You could check out a DVD from the local library or find videos online.  Many gyms offer yoga and pilates classes that will focus on stretching and relaxation and can help you channel your inner Gumby!  (Disclaimer:  If you’re under 35, you probably don’t know who Gumby is.)

May you be happy, healthy and flexible,

Regan

“Muscle Training” is about making all of the muscles in your body strong.  So many people see this kind of exercise as something “jocks” or “muscle heads” do.  Lots of women are STILL convinced that lifting weights (or lifting heavy weights) will make them bulky and big.  Women can’t get bulky and big without some SERIOUS effort and steroids; we just don’t have the hormones to make it happen! Here’s a question I have for women afraid of lifting weights:  How much does your 1 year old weigh?  Do you have body builder arms from carrying him around all day? Of course not, you just won’t bulk up.

Besides the benefits of stronger muscles, denser bones (preventing osteoporosis), strength training will provide these benefits:

• Increase calorie burning at rest.  Muscles burn more calories than fat so you can weigh the same but burn more calories.
• Look great.  Muscle is denser than fat so even if you don’t lose much weight, you will probably take up less room in your jeans.
• Look great (yeah, I said it again).  Muscle is what give us pretty, strong shoulders and shapely legs.
• Be strong!  It’s great to be able to move furniture without my husband’s help.

How heavy should the weights or resistance bands be?  I think this is something that is confusing, especially for women, but these guidelines apply to both men and women.  Have you ever read a magazine article that says to do “3 sets of 12-15 reps”?  Well, a “rep” is a repetition and means the number of times you do the exercise right in a row.  A “set” is a group of repetitions.  You don’t rest between repetitions, but you may rest between sets.  (All right, enough with the vocabulary lesson!)

One HUGE clarification about this is that when they say “12-15 reps” that means THAT’S AS MANY AS YOU CAN DO!  If you get done with 15 reps and could do another 20, you’re lifting way too little weight and you’re not getting the benefits of weight lifting.  Choose a weight that is heavy enough that you can only DO 12-15.  You’re probably much stronger than you think and will be surprised that you can do bicep curls with 12 or 15 pound weights.

Here are a few of my tips about exercise:

• Wash your hands!  Gym machines are notoriously germ-y.  You don’t want to get sick and have to stop working out.
• Get weight lifting gloves.  I’m a drippy, sweaty, wet mess at the gym and really appreciate having weight lifting gloves so I don’t drop weights or have them slip.  Also, they’ll help you from getting callouses.
• Have comfortable clothes when you exercise.  Yup, that means having a good bra, ladies.  Here’s a link to good sports bras.
  
• You will be sore!  This is normal.  It means it’s working.  That said, if you’re sore to the touch, you’ve overdone it and need to take a couple days off.  If you’re a little achy and stiff, it means that you’re doing it right.  As you continue with your weight lifting, it gets better, I promise.
• Allow a day of rest between weight lifting/resistance training.

If you’re a little confused, hire a certified personal trainer.  (If you live in Cedar City, you can hire me!)  The personal trainer should ask you what your goals are, should ask you if you about your health history and, ideally, do some fitness assements.  You have the right to know what they will do for you before you sign a contract with them.  A good personal trainer will build a program around you and your goals and preferences.

May you be happy, healthy and strong,

Regan

I’m not going to restate the recommendations for the amount of physical activity because it’s easier for you to just look over the  CDC’s website.  I WILL clarify some things for you though.

“Moderate Intensity” means that you can talk to a friend while you’re walking, but you probably have to take breaths after a few words.  If you can sing, or if you can chat like you would sitting at dinner, you’re not walking fast enough or working hard enough.  If you’re in pretty good shape, you’ll need to walk like you’re in a hurry or even jog to get to this intensity.  If you’re new to exercise, you may be taking it a bit slower.

“Vigorous Intensity” means that you’re working hard and it feels like it.  You can’t breathe through your nose anymore and you can probably get out a couple of words to an exercise partner.  When you’re at a “vigorous” intensity, you can usually still breathe rhythmically.  If you feel like you’re gasping for breath through the whole work out, you’re probably working too hard and may want to lower your intensity a bit.  It’s OK to be breathless through parts of your exercise, just not the whole time.  (On a scale of 1-10, “vigorous” is a 7 or 8 while “full out” or “breathless” is as hard as you can go or a 10.)

Some exercise tips:

• Drink plenty of water during and after your exercise.  You don’t need a sports drink or anything besides water.
• If you want to eat something before you exercise, have a meal a couple hours before or a light snack about a half hour or fifteen minutes before.  Everyone’s different and all foods affect us differently.  (I just can’t eat a banana before any kind of exercise, I get the worst upset stomach, but a half a peanut butter sandwich is great for me.)  If you have the energy you need to get a good workout, don’t stress out about eating before.
• Eat after you’re finished with a vigorous workout.  You don’t need extra protein (some uneducated trainers will recommend protein shakes or a protein based meal.  Yuck!)  Have a meal or snack with carbohydrates and some protein (turkey sandwich, egg and toast, yogurt, bean burrito, cheese and crackers.)
• Be sure you’ve got comfortable shoes and clothes.  Being comfortable and avoiding the injuries that can come from having bad shoes is worth the small investment.

Be sure you read my next post about resistance/weight training.

May you (and your heart) be happy and healthy,

Regan