How to Keep Rocking Your New Year’s Resolution

So you are a few weeks into your New Year’s Resolution. If you are like millions of other people, especially baby boomers, your resolutions include some important goals about fitness, weight loss, and healthy living. Nothing wrong with that, but how are you doing with them? Don’t tell me that you have given up already, like so many people do!

You know why so many people give up on those goals so quickly? Because they approach them in all the wrong ways. Rather than approaching fitness in a way that will create long term success, many people, right after the start of the New Year, will throw themselves into a routine. They work out hard, likely on a daily basis, and before you know it, they are burned out, tired, and maybe even a little bored. But one thing is for certain, many will have dropped out of the gym and moved beyond their fitness goals.

No matter where you are with your resolutions, whether you are still going along steadily or you have already forgotten about them, it’s not too late to take some steps to strengthen that resolve. Here are some things you can do to keep rocking those New Year’s resolutions you made:

Re-evaluate your goals. If you started out with them being too harsh, back it off and take it nice and slow. This will get you into a habit and create long term successful habits.

Write your goals down. That way you have to really think about them. Also, write down what you will do to make them happen.

Seek out a support system. Whether it is family members, friends, or an online fitness buddy, find someone you can discuss your goals with and can hold each other accountable.

Take the time to reward yourself for whatever little goals you may have achieved. If your goal is to lose 20 pounds, reward yourself each time you lose five of it. Choose non-food rewards, such as fitness equipment, new shoes, or songs for your iPod.

Start small, but get started. Rather than thinking about what you want to do, just get started, even if it is small changes that you incorporate.

Be sure to include resistance training along with your cardio workouts. If you just focus on cardio workouts, you are not going to get the total results that you are actually seeking.

Remember that it takes around 30 days in order to create a new habit. Give yourself 30 days of following a fitness routine and healthy eating pattern. Once you do that, your resolutions should be on autopilot. You will be feeling good and working out will be a regular part of your routine!

January Fitness Fail – The Truth About the Gung Ho Approach to Fitness

By far January has to be the busiest time of year at the health clubs across the nation. Everyone wants to start out the New Year with resolutions to get fit, lose weight, and live a healthy lifestyle. That’s great, it really is! But what happens is that people usually take what I like to call a “gung ho” approach to fitness, and that isn’t exactly the best route to take!

The gung ho approach is when you have someone who has not had exercise be a part of their life and then overnight they dedicate an hour each day to it. Sounds like it might be a great thing, but in actuality, it tends to backfire. As a personal trainer I’m the gym a lot and see this happen. People start out all gung ho, working out like crazy.

Heck, you can’t even get a treadmill at the gym half the time in January because it’s so busy! Usually there’s not a free weight in site during this month either. Everyone is working out frantically, pushing their limits and hitting the gym. Fast forward to about the third week of January, and it seems like everything in the gym is available! What happened to everyone?

What happens, year after year, is that most people start out with the best of intentions and then tend to falter as time goes on. They give up, they decide it was too hard, too time consuming, or too something else. There are as many reasons for why they quit within the first few weeks as there are people who sign up to begin the gym membership each January.

The gung ho approach is all about being overly excited in getting started in fitness. While I want you to be excited about working toward fitness, I don’t want you to go gung ho on your approach. It fails, and with it, so will your goals for fitness. Instead, you need to have a plan that will be long lasting. Change little things at a time, such as the way you eat, and start working out by easing your way into it. Not everyone is at the same fitness level, or has the same goals, so not everyone can start out doing the same thing.

The best way to assess this, and get off to the right start, is to work with a personal trainer. A personal trainer will evaluate your current level of fitness, determine reasonable goals, and develop a plan to help you get there.

When you take a more reasonable approach to fitness, you are more likely to still be in the gym come February. And once you reach those goals, you need to find new ways to challenge yourself in order to remain interested and motivated. That’s another area that a personal trainer can work with you. So forget going gung ho and throwing yourself into the gym full force. Instead, have a plan that will be effective and you will be successful at!

 

 

5K Season is coming

5K season is coming.

I know as soon as it starts to get close to 5K season, I have notice a lot more people running outside.

It is great to see people outside and having fun but I know, well over half of them will have to stop running because of some nagging injury.

If you do not want to be the half that is injured, let me show you 3 ways to do that.

 

 

Step #1 – Start Off Slow

I know, we all know this but most of us do not follow this, but our bodies need to.

When we start running, we feel good and we think of how fast we were able to run before and we want to get back to that level right away but we need to prepare out bodies for it.

If you head out and start running at the level that you were running before, you will get injured.  Start off a notch or two slower then last year and give your body 2 to 4 weeks to build up to last year, then you can pick it up the pace.

Step #2 – It Might Be 5 K season but Your Joints Aren’t warmed up to it the idea yet

It might be 5K season but it takes a few minutes for your joints to warm up.  If you do not wait for them to warm up, you can increase your risk of injury.

At the start of your run, give your ankle, knees, and hips about 5 to 10 minutes to warm up.  You do this by running a little slower than you usually do.

This will loosen up the joints and warm up the muscles leading to a better run and less likely to get injured.

Step #3 – Little Stretch Afterwards

The debate on when to stretch has been decided, stretch after your run.

If you stretch before, it will affect how well run.

If you stretch afterwards, it will help you recover for your run and get your body ready for the next days run.

The Last Word on Running Injury Free

Now get out there and run but remember the three little tips that I gave you.

Running is such a great thing to do but being injured is not.

Remember to start off slow, warm up your joints and stretch after your run.  I know if you do these 3 things, it will keep you running all 5K season.

About the Author

Rick Kaselj is a personal trainer in Vancouver, Canada that specializes in designing exercise programs for clients recovering from injuries.  Rick has trained thousands of clients and completed his Master’s of Science degree focusing on injury recovery and exercise.  Rick shares with other fitness professionals and exercise enthusiasts, the exercises he uses to prevent knee injuries and overcome knee injuries in the Knee Injury Solution program.

For more great injury free info click here 

Top Fitness Tips Learned in 2011 (and How to Make it a Great 2012)

One of the many benefits of being a personal trainer is that I get a chance to keep up on learning lots of fitness tips, news, and information throughout the year. One of the benefits of keeping a blog is that I get a chance to share that information with all my readers, both baby boomers and beyond. Throughout 2011, there were several key fitness tips that I picked up that I think can help you make 2012 the best year ever!

Here are the top fitness tips I learned throughout 2011:

Taking a break can be a good thing. It can help you to get re-focused, so that you come back fresh and ready to get down to business. Taking a vacation or small trip, for example, will help you reflect and remember that you are not a human “doing,” but rather you are a human “being.”

Getting a tune-up can be a really great thing. By a tune-up I mean a massage, acupuncture, or some other type of activity that helps you feel great. After all, we take our cars in for a tune-up, so why not take in ourselves? It will help with recovery, mind clarity, and overall wellness.

Making health and fitness a lifestyle is crucial to long term success. One effective way you can make your fitness goals a long term lifestyle is to work with a personal trainer. The support, guidance, and accountability is extremely important and effective.

Trying something new can be a great way to clear the mind and help you feel good. For example, this past year I went to the symphony for the first time. I found that I enjoyed it! It’s important to try new things and remember that variety is the spice of life.

It is important to find things you love to do and then do them during the week. This will help you to take care of yourself and your passions, so you can give more of yourself to others.

Just because someone takes a step backward doesn’t mean they have failed. Two steps forward, one step back, means you still took a step forward! Don’t get caught up in what you are not getting. Instead, focus on the fact that you trained four days, for example, rather than focusing on the fact that you are not at your goal yet.

You can’t out-work bad nutrition. If you consistently eat poorly, it will catch up with you. It is essential to eat a healthy, balanced diet to have overall wellness.

Whether you are a baby boomer or not, or you are seeking weight loss, or just want to adopt a healthy fitness lifestyle, you can increase your chances of success in 2012 by keeping these points in mind. This year, success can be all yours!

Thinking About Lap-Band Surgery? Think again!

Each year there are millions of people who consider getting lap-band surgery. Many of them decide in favor of it and go through with the risky procedure. Problem is, some of them don’t make it because they end up dying from the procedure or some form of complication following it. There are so many reasons why lap-band surgery is not the way to go!

Lap-band surgery, also referred to as laparoscopic surgery or gastric bypass surgery, is a surgical procedure that takes about four hours. Through it, a surgeon essentially alters the size of your stomach so that it can’t hold as much food. In theory, this is supposed to make you eat less, so t you take in fewer calories and end up losing weight. However, it doesn’t always work out as smoothly as planned.

Some people never make it off the operating table when they go in for lap-band surgery. Imagine, families losing someone they love simply because they were dying to be thinner. It’s a needless death that never needs to happen. In addition, there are many risks that come along with the lap-band surgery, including vomiting if you eat too much, repeat maintenances surgeries, anemia, osteoporosis, gastritis, kidney stones, and dumping syndrome, where your food moves too rapidly through your body.

The real problem with weight issues lies in things that can’t be fixed with a lap-band surgery. No surgery will address the causes of what made someone gain the weight in the first place. Emotional eating, improper nutrition, and not exercising are all things that the lap-band surgery does nothing to correct.

If you or someone you know is considering lap-band surgery, I urge you to choose not to do this. That temporary fix will cost you thousands of dollars, will put your health and life at risk, and will not get to the root of the problem or teach you how to adopt a healthy lifestyle that leads to maintaining fitness.

What does work to get, and stay, fit is to work with a personal trainer. A personal trainer will guide you on the path of health by assessing where you currently are and creating a plan to safely help you progress and get to where you need to be. Forget the risks, going into debt, and problems that come with lap-band surgery. Doing it the natural way will leave you feeling better and your pocketbook with money with which you can take a relaxing vacation. Commit to working out and becoming fit and it will happen!

 

The Transformation of Dinah, Part III

 

 

 

 

 

Dinah Before (on the left)

 

 

 

 

 

Dinah (After)

If you have been following along in my story about the transformation of my client, Dinah, you have already learned about her experiences that lead to her coming to me, as well as the regime I put her on. And each time we met, Dinah was undergoing a transformation right before my eyes!

The weight loss continued for Dinah, as she lost 2 pounds, 1 pound, 5 pounds, and continued. I kept her focused on the basics. I would take the time to look over things like her food journal, her exercises, and the effectiveness of her mindset tools. If there was something that needed to be addressed, we would discuss it. All along the way, Dinah learned how to live a whole new lifestyle – one that is healthy and conducive to helping her reach her weight loss and health goals and dreams.

There were additional things that she learned along this fitness journey as well, like how to cook for her family. With that, everyone in her family started to get healthier, so the rewards of her efforts were spreading. She also learned how to grocery shop for good health and how to grow her own vegetables.

Then, something happened that Dinah thought would never happen. She reached her goal! She had changed so much that when she went to see a friend she hadn’t seen in a while, the friend didn’t even recognize her! Four years later she is now about 20 pounds heavier than she was at the initial goal, but she gained some weight back after her MS flared up and the medications she had to take lead to a weight gain.

However, today she is in a much happier place and much healthier! She does things she couldn’t do before, like camping with her husband, who even calls her “skinny Minnie” now – something he hadn’t done in many years since they had first started dating. She also gained back a lot of independence because she has more control over her body. Today, her advice to others who battle weight issues is to “…go for it and take on the challenge. It isn’t easy, but the feeling of facing your fears and winning is great!”

It was a great experience for me to work with Dinah and to watch her transform her body, as well as her life. As a personal trainer, it is a special day to see a client reap the rewards of all their hard work. Be sure to read Part IV of this series, where I focus on providing the tips that helped Dinah reach her goals, and can also help you reach yours!

To learn how to make your transformation click here

Want to Drink FRS? Here is what you need to know!

Think baby boomers aren’t considering drinking energy drinks? Think again! Energy drinks have become a fad that has touched just about every segment of the population. One of the more popular energy drinks to hit the market is called FRS. With all the celebrities being used to promote the product, it has a lot of people sitting up and taking notice. But should you jump on the bandwagon and start drinking FRS as well?

FRS comes in a variety of flavors such as orange cream, peach mango, and plenty of others in between. They offer drinks in bottles, cans, and even a powdered form that you can simply add to your water. It’s been touted by everyone from Lance Armstrong to Tim Tebow and even trainers. There is a lot of buzz about FRS!

If you are one of the many baby boomers who are considering drinking FRS, there are some things that you should be aware of first. Take the following tips into consideration when deciding if it is an ideal beverage for you:

Energy drinks are designed to do exactly that, give you energy. They usually do this through such things as caffeine. The problem is that caffeine can lead to a rapid heart beat, nervousness, and can increase blood pressure. Just make sure that you won’t have any complications with this.

Try to stick with the varieties that have the least amount of added sugar, that way it won’t contribute to weight gain.
The FRS energy drinks rely upon an antioxidant called Quercetin. There have been reports that Quercetin can cause complications for people who are taking statins to lower their cholesterol. If you take statins, you should speak with your doctor to see if this could be a problem for you. If you don’t take statins, then this won’t be an issue.

As a personal trainer that specializes in providing service to baby boomers, I have my own thoughts on my clients using FRS. With energy drinks being so popular and being effective at giving people a pick-up when they need it I believe FRS makes an ideal choice.

If you are going to try an energy drink, give FRS a try. I think you will find that it tastes great, gives you the energy boost you need, and help keep you feeling great! Energy drinks can be a part of a healthy lifestyle, and FRS makes the cut for me.

The Truth of How to Turn 50 or 60 into the New 30 – Part I

By the time you become a baby boomer, you have probably joined the ranks of the millions of people around the country who are searching for the fountain of youth. And if you find it, you may just be able to turn back the hands of time, or at least keep you looking younger. As a personal trainer, I may not have found the fountain of youth per se, but my lifestyle keeps me looking younger than I am, and it can work for you as well!

At 33 years old, people are always mistaking me for being 21. Whether I’m being carded to buy alcohol or having one of my friends be mistaken for my dad. My lifestyle, which is taking care of myself, keeps my body from aging at a faster rate than if I didn’t make physical fitness a priority. This is the key to making 50 or 60 years old become the new 30!

Each year there are billions of dollars spent on anti-aging tips, tricks and products. Everyone is trying to find the secret. But if you have an understanding of how the aging process works, you will be far ahead of the game and can slow the aging process down yourself, without spending money on fancy products and procedures. In my three-part series, I am going to explain exactly how you can help slow down the aging process, beginning here with understanding what aging is.

Aging is simply the rate at which we all age. What happens when we age is that our cells divide and become damaged. The real kicker here is that the lifestyle we live can either speed up or slow down this process. Some of the things that speed up the aging process include:

Not getting enough sleep.
Having elevated blood sugar or insulin levels.
Having a deficiency of nutrients.
Being a smoker.
Being under stress.

The two most important things that age your body’s cells are inflammation in the body and insulin resistance. Because of this, it is crucial that you focus on fighting chronic inflammation in your body and avoid insulin resistance.

To fight inflammation, you need to eat a healthy diet, which includes avoiding processed foods. It is important that you eat a lot of plant based foods, such as nuts, grapes, apples, broccoli, spinach, and turmeric. To help avoid insulin resistance, you need to focus on being physically active, eating healthy, and getting plenty of sleep.

In part two, we will look at what else you can do to slow the aging process, including oxidation and glycation. For now, start taking a look at your diet and physical activity level, so you can begin your journey of making 50 or 60 the new 30!

Sneaky Little Tricks to Stay Independent of Belly Fat

Looking for some tricks to keep belly fat at bay? You are not alone! Whether a baby boomer or not, millions of people want to know the secrets to keeping off belly fat, or getting rid of it. And for good reason. Belly fat can lead to a lot of health problems, due to having all that fat around your organs. So keeping it off is essential for good health and physical fitness!

So what are the sneaky little tricks to keep belly fat off? That’s the thing – it’s not so much that they are sneaky in the first place. We are all looking for an easy way out when it comes to keeping belly fat at bay, but the truth of the matter is that there are not really any tricks to it, rather it is more about living a healthy lifestyle that encompasses several different areas.

Here are some things you can do to help keep belly fat away, or lose it if you have it. They may not be tricks, but they will certainly work!

Metabolism. It is important to keep your metabolism going strong, even though it may want to slow down some with age. You can do this by eating more small meals throughout the day, rather than three larger meals.

Food. What you eat has a lot to do with whether or not your belly will be wearing it. Aim for foods that are high in protein, yet low in carbohydrates and sugar. It is also important to get healthy fats such nuts, seeds, and fish and eat a high fiber diet.

Drinks. Staying properly hydrated is important to abolishing belly fat. Drink lots of water, which is the best thing for your body. Also, avoid sugary beverages and those with caffeine.

Calories. As with all weight issues, it comes down to calories in versus calories burned. If you are consuming more calories than you are using, your body will store them, and it may be as belly fat. So watch your portion sizes and keep an eye on how much you are eating throughout the day.

Exercise. Being a personal trainer, weight training is a big area for me. I see so many people try to get rid of belly fat without working up a sweat! You really need to exercise at least 150 minutes per week, and also do weight training, so you strengthen those core muscles. Your weight loss journey will be more successful with weight training included.

Losing belly fat is something that everyone can do, including you! It doesn’t matter if you are young or old or somewhere in between. What does matter, however, is that you stay committed to your health and make it a daily priority. Do that and you will stay independent from belly fat!

Home Gyms on a Tight Budget

So you want a home gym but don’t think you can afford one? You can put together a home gym with items from around your home, costing you zilch. Have a bit of a higher budget, you can have a supreme home gym for $1000. Whatever your budget is you can start it today o and add to it on a monthly basis until you have the gym that you’ve always dreamed about.

Let’s start high and go low.

A Budget of $1000

− Buy a treadmill. The treadmill is great for cardiovascular exercise and can also be used for leg strength training. A treadmill can also easily be adjusted to harder levels as your fitness level increases.
− Add a full dumbbell set with weights ranging from 5 pounds to 50 plus pounds. Dumbbells are perfect for toning and building muscles
− Get a resistance band. A resistance band is another option for strength training. .
− Finally, purchases a step bench. The step bench can be used for both cardio and strength training.

A Budget of $100
If you have a starting budget of $100 then the following can be bought to start your home gym:
–a dumbbell set
–a fitness ball
— a resistance band
— a jump rope
A Budget Under $100
–Three dumbbells sizes – 5lb, 10lb and 15ln
–Resistance Band
–Jump Rope

A Budget of $35
Fitness Ball. A fitness ball can be a total body workout. Using the ball you get upper body workout, a lower body workout and much needed abdominal workout.
If you can’t afford anything else to start your home gym, the fitness ball should be on your list.

A Budget of ZERO
There are many items around your house that you can use for your hoe gym that cost no out of pocket money at all
− Use milk jugs filled with water for weights.
− Stairs for leg toning and strength building.
− Chairs for stretching
− Towels for resistance bands.

Regardless of what you can afford, you can enjoy the benefits of a home gym. Be healthy and fit on a budget!