Tip
Apples, pears, upsidedown triangles, hour glass, sticks...people come in all different shapes and sizes...our genes decide where fat will be stored. Most of us don't really fall into one category, but tend to be a bit of a combinations of ummm...fruit...Question: So what about those exercise and diet plans for body type?Answer: This is another fancy way to talk about spot reduction. You know that myth that says if you do crunches you will lose the belly fat. Remember spot reduction is a MYTH. Focusing exercise on one part of the body will tone the muscle, but the "protective" (i like to call it that) layer on top will remain there as long as you eat high fat, high sugar, nutritionally empty foods. Even when you lose weight, you will be smaller versions of the fruit you were to begin with...for example a study has shown that pears end up becoming smaller pears. So regardless of shape, eat a well balanced diet and move your body daily. Love the body you have and the gift of movement!
News
Some coffee drinks just as high fat as eating a bacon cheeseburger!
Report from CSPInethttp://www.cspinet.org/new/pdf/coffee.pdf
Training:
I am often asked during my classes how hard I am actually working...remember, when i teach, this is YOUR time, not mine. So even though i go through the motions, I'm only demonstrating technique, not working out. I also have to keep in mind that I teach 7-10 classes a week...if i were to actually "work out" during my teaching time, I would be a very tired Hannah.
Monday, September 18, 2006
Tip:
I see it every class. There are five minutes left to go, i ask that everyone grab a mat and grab a piece of floor. The music temp changes to a something soothing and i turn down the lights. Time to stretch. Also time to watch people skip out of an important part of their workout. Most exercisers feel that if something is too easy, it isn't worth doing. Stretching falls into that category for these guys and gals.
Flexibility keeps the muscles supple and the joints moving. Stretching reduces back pain and our lovely "computer posture".Tight muscles are harder to move and when the body compensates for all that tightness...THAT is when injuries happen. How many times have you heard about someone just reaching for something on a table, only to feel something "go" ).
Remember to stretch every day (or as often as possible), after the muscles are warm (like at the end of a workout)
P.S. Research shows that stretching before working out does little to make the workout better or easier.
P.P.S Take it easy when you stretch and remember to listen to your body. If you can't breathe when you stretch, you are probably over doing it.
News
Identifying Risk for Obesity in Early Childhood Chubby babies may be indicators to overweight childrenhttp://pediatrics.aappublications.org/cgi/content/abstract/118/3/e594
Training:
The leaves are changing and it's cooler out. My riding outside means going out prepared, layering the clothing, and remembering to hydrate! Its easy to forget to drink water when its cooler out. The colorful leaves make for nice rides and walks out on the trail.
I see it every class. There are five minutes left to go, i ask that everyone grab a mat and grab a piece of floor. The music temp changes to a something soothing and i turn down the lights. Time to stretch. Also time to watch people skip out of an important part of their workout. Most exercisers feel that if something is too easy, it isn't worth doing. Stretching falls into that category for these guys and gals.
Flexibility keeps the muscles supple and the joints moving. Stretching reduces back pain and our lovely "computer posture".Tight muscles are harder to move and when the body compensates for all that tightness...THAT is when injuries happen. How many times have you heard about someone just reaching for something on a table, only to feel something "go" ).
Remember to stretch every day (or as often as possible), after the muscles are warm (like at the end of a workout)
P.S. Research shows that stretching before working out does little to make the workout better or easier.
P.P.S Take it easy when you stretch and remember to listen to your body. If you can't breathe when you stretch, you are probably over doing it.
News
Identifying Risk for Obesity in Early Childhood Chubby babies may be indicators to overweight childrenhttp://pediatrics.aappublications.org/cgi/content/abstract/118/3/e594
Training:
The leaves are changing and it's cooler out. My riding outside means going out prepared, layering the clothing, and remembering to hydrate! Its easy to forget to drink water when its cooler out. The colorful leaves make for nice rides and walks out on the trail.
Tuesday, September 12, 2006
The change in the weather...
...also brings a change in fitness participation. Gym memberships and fitness class participation increase this time of year.
Today was my first "real day" back to work with two spin classes and one group training class. Very exciting!
The energy is fresh and excited during this time as people are looking forward to getting into a new routine (or perhaps returning to one).
It is ALWAYS a good time to get started. Its as simple as taking the stairs.
Talk to your doctor first!
Be Well!
Today was my first "real day" back to work with two spin classes and one group training class. Very exciting!
The energy is fresh and excited during this time as people are looking forward to getting into a new routine (or perhaps returning to one).
It is ALWAYS a good time to get started. Its as simple as taking the stairs.
Talk to your doctor first!
Be Well!
Monday, September 11, 2006
Tip:
I am often asked if nutritional supplements should be included in an eating plan. The fact is the supplement industry is not well regulated. There are also many "studies" out that show that having a certain vitamin or supplement will prevent certain diseases, or fight fat. The truth is this - eating a healthy, well balanced diet and moving your body will maintain healthy bodies. Lets look at some common supplements :Protein - adding protein powders is not necessary. Most people get AN EXCESS of protein in their diets, which is hard on the kidneys. A rule of thumb is that two servings of meat or soy and two servings of dairy will meet the protein needs of most peopleVitamins and minerals - multi or individual - Take vitamins ONLY on the advice of your physician. Excess vitamins and minerals can be toxic for the body and hard on the liver. Creatine - creatine producers boast about muscle building. There is no long term studies on the effects on the use of creatine. Also, creatine causes the body to absorb more water, which also might make someone look bigger. The bottom line is - talk to a dietitian or a physician if you are thinking of supplementing your diet.
News:
Exercise may help prevent age related dementia http://www.sciencedaily.com/releases/2006/08/060812090614.htm
Training:
As some of you know, I am into mountain bike racing. Racing does not necessarily mean a podium finish. For me it's about racing against the clock. Some of you might be interested in trying out an event. I found this website for you:http://www.mynextrace.com/it lists several events in various disciplines. Hope you enjoy!
I am often asked if nutritional supplements should be included in an eating plan. The fact is the supplement industry is not well regulated. There are also many "studies" out that show that having a certain vitamin or supplement will prevent certain diseases, or fight fat. The truth is this - eating a healthy, well balanced diet and moving your body will maintain healthy bodies. Lets look at some common supplements :Protein - adding protein powders is not necessary. Most people get AN EXCESS of protein in their diets, which is hard on the kidneys. A rule of thumb is that two servings of meat or soy and two servings of dairy will meet the protein needs of most peopleVitamins and minerals - multi or individual - Take vitamins ONLY on the advice of your physician. Excess vitamins and minerals can be toxic for the body and hard on the liver. Creatine - creatine producers boast about muscle building. There is no long term studies on the effects on the use of creatine. Also, creatine causes the body to absorb more water, which also might make someone look bigger. The bottom line is - talk to a dietitian or a physician if you are thinking of supplementing your diet.
News:
Exercise may help prevent age related dementia http://www.sciencedaily.com/releases/2006/08/060812090614.htm
Training:
As some of you know, I am into mountain bike racing. Racing does not necessarily mean a podium finish. For me it's about racing against the clock. Some of you might be interested in trying out an event. I found this website for you:http://www.mynextrace.com/it lists several events in various disciplines. Hope you enjoy!
Saturday, September 02, 2006
Tip:
Eating healthy does not necessarily mean spending more. Some people look at certain prices of foods and see the price, not the number of servings that might come out of that food. Or perhaps think about the health costs of eating unhealthy food - e.g. the costs of medical care and prescription medication to control high blood pressure and cholesterol.
Here are some tips:
1) Buy in bulk - buying foods in bulk from places like Costco can save money. Also another option are food co-ops.
2) Buying frozen - vegetables are processed right after harvest, and frozen veggies often have more nutrients than some fresh ones that have travelled a great distance
3) Buy in season - take advantage of the produce in season, when prices are lower
4) Don't shop on empty stomach - being hungry will influence choices
News:
Studies are showing that long work hours affect men's and women's healths. For men, their blood pressure tends to rise with increase work demands. For women, the trend is to develop smoking habits, eating unhealthy and exercising less. http://www.msnbc.msn.com/id/13829216/http://www.msnbc.msn.com/id/13631275/
Training:
I am now thinking about racing cyclocross (http://www.cyclocross.org/) so I have now added running and power intervals to my workouts. I am enjoying the changing season outdoors riding more technical terrain in the Gatineau hills.
Be Well!
Eating healthy does not necessarily mean spending more. Some people look at certain prices of foods and see the price, not the number of servings that might come out of that food. Or perhaps think about the health costs of eating unhealthy food - e.g. the costs of medical care and prescription medication to control high blood pressure and cholesterol.
Here are some tips:
1) Buy in bulk - buying foods in bulk from places like Costco can save money. Also another option are food co-ops.
2) Buying frozen - vegetables are processed right after harvest, and frozen veggies often have more nutrients than some fresh ones that have travelled a great distance
3) Buy in season - take advantage of the produce in season, when prices are lower
4) Don't shop on empty stomach - being hungry will influence choices
News:
Studies are showing that long work hours affect men's and women's healths. For men, their blood pressure tends to rise with increase work demands. For women, the trend is to develop smoking habits, eating unhealthy and exercising less. http://www.msnbc.msn.com/id/13829216/http://www.msnbc.msn.com/id/13631275/
Training:
I am now thinking about racing cyclocross (http://www.cyclocross.org/) so I have now added running and power intervals to my workouts. I am enjoying the changing season outdoors riding more technical terrain in the Gatineau hills.
Be Well!
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