I recently bought the Time paperback Your Body: The Science of Keeping It Healthy. I should add that although it is considered a paperback book, it looks like a thick Time magazine, but without all of the ads.
It is divided into 4 chapters: Feeling Fine, Staying Healthy, Looking Good, and Going Strong.
I am wrapping up the last section of Feeling Fine and will be blogging about it soon. My plan is to have a post for each chapter.
As always, I encourage you to read the entire article, or, in this case, book.
If you're thinking about buying the latest magazine regarding health, exercise, skin care, aging, weight loss, etc. I suggest you skip it and put your time and money into this.
I included a link to Amazon who unfortunately doesn't have the book available, but it does offer a picture of it so you'll know what to look for. I found my copy at Barnes & Noble. http://www.amazon.com/Time-Your-Science-Keeping-Healthy/dp/1618937138
If you give it a read, leave a comment and let me know what you think.
Tuesday, September 17, 2013
Monday, September 2, 2013
Diana Nyad: "She Freaking Made It"
Normally on this blog I'll choose an article to discuss and highlight my favorite and most poignant parts of it. Today I've chosen the topic of Diana Nyad, which will include a few links to articles and videos, which I hope you'll take the time to watch and read.
Today 64 year old Diana Nyad made history by swimming over 100 miles from Cuba to Key West. This morning Diana reached the shores of Key West after being in the water for more than 2 full days (some sources reporting 53 hours).
This was her fifth attempt. When reaching the shore, Diana gave this advice:
"I have three messages: One is, we should never, ever give up. Two is, you are never too old to chase your dream. And three is, it looks like a solitary sport but it takes a team."
Below are a few links to articles and videos about Diana. I hope you will give these a read. If not today, then maybe on a day when you need that motivation to prepare for a 5K, get to that class you've been wanting to take, or go back to doing something you once loved.
http://www.npr.org/blogs/thetwo-way/2013/09/02/218207861/diana-nyad-in-homestretch-of-cuba-florida-swim
http://www.youtube.com/watch?v=7uKjEA_11a8
http://www.huffingtonpost.com/steve-siebold/diana-nyad_b_1817670.html
http://www.diananyad.com/
http://www.diananyad.com/press
There are so many more articles out there. These are only a few of my favorite and there will be many, many more in the coming days. I urge you to read about her defeats as well as her victories to learn how she overcame them.
If you find another article or video today or in the coming days that you find especially motivating, please leave a comment with the link so we can all read and be inspired.
It's a new month and a new season and a new chance to live your dream. I hope Diana will inspire you to do so.
Today 64 year old Diana Nyad made history by swimming over 100 miles from Cuba to Key West. This morning Diana reached the shores of Key West after being in the water for more than 2 full days (some sources reporting 53 hours).
This was her fifth attempt. When reaching the shore, Diana gave this advice:
"I have three messages: One is, we should never, ever give up. Two is, you are never too old to chase your dream. And three is, it looks like a solitary sport but it takes a team."
Below are a few links to articles and videos about Diana. I hope you will give these a read. If not today, then maybe on a day when you need that motivation to prepare for a 5K, get to that class you've been wanting to take, or go back to doing something you once loved.
http://www.npr.org/blogs/thetwo-way/2013/09/02/218207861/diana-nyad-in-homestretch-of-cuba-florida-swim
http://www.youtube.com/watch?v=7uKjEA_11a8
http://www.huffingtonpost.com/steve-siebold/diana-nyad_b_1817670.html
http://www.diananyad.com/
http://www.diananyad.com/press
There are so many more articles out there. These are only a few of my favorite and there will be many, many more in the coming days. I urge you to read about her defeats as well as her victories to learn how she overcame them.
If you find another article or video today or in the coming days that you find especially motivating, please leave a comment with the link so we can all read and be inspired.
It's a new month and a new season and a new chance to live your dream. I hope Diana will inspire you to do so.
Friday, February 8, 2013
Shoveling Tips to Protect Your Body
I recently collaborated with my chiropractor, Dr. Andrea Sciarrillo, to post some helpful tips to keep in mind while shoveling to avoid aches and injuries. Even our most fit clients have problems and that is because they are either using muscles not usually trained or their form while shoveling is poor. Here are some tips that Dr. Sciarrillo offers to avoid the aches and pains that can come from shoveling:
I highly recommend Dr. Sciarrillo. Her office is located at 301 North Avenue in Cranford, NJ and she can be reached at 908-272-5400. You can also read more about her experience at www.drsciarrillo.com.
- dress in warm, but breathable fabrics
- stretch your muscles before starting
- take breaks every 15 minutes
- push rather than lift snow when possible
- switch hand positioning every few shovel loads
- bend your knees when lifting
- keep your movements simple: bend, then rotate, but not both at the same time
- keep your shovel loads smaller, even if it means more trips
I highly recommend Dr. Sciarrillo. Her office is located at 301 North Avenue in Cranford, NJ and she can be reached at 908-272-5400. You can also read more about her experience at www.drsciarrillo.com.
Monday, May 7, 2012
Smartphone Apps to Track (& Encourage) Your Weight Loss
With the overwhelming number of fitness-related smartphone apps, it's hard to
choose which one is best for you and your goals. The American Council on
Exercise recently asked fitness professionals to tell them what their favorites
are. Below are a few of the top-rated apps and short description of each.
MyFitnessPal: Here you can keep track of the food you eat and the activity you do. While most apps on the market tend to emphasize either workouts or nutrition, this one manages to balance both. Users rave about the large food database to count your calories and how easy it is to scan the barcodes of foods to add to your diary.
RunKeeper: Best for runners or those looking to increase their cardio, this app tracks runs with your GPS-enabled phone and programs interval workouts. You have the option to purchase "fitness classes" in the app, which are preset programs to help users lose weight or train for a new race distance.
Fooducate: Use the app to scan a product barcode, see product highlights (good & bad), compare products, and select better alternatives. Perfect for those of us who don't have the time to analyze every label of every item you pick up in the supermarket or have trouble understanding the labels.
If you've tried any of these apps or you have a few favs of your own, please comment below and let us know what you think!
MyFitnessPal: Here you can keep track of the food you eat and the activity you do. While most apps on the market tend to emphasize either workouts or nutrition, this one manages to balance both. Users rave about the large food database to count your calories and how easy it is to scan the barcodes of foods to add to your diary.
RunKeeper: Best for runners or those looking to increase their cardio, this app tracks runs with your GPS-enabled phone and programs interval workouts. You have the option to purchase "fitness classes" in the app, which are preset programs to help users lose weight or train for a new race distance.
Fooducate: Use the app to scan a product barcode, see product highlights (good & bad), compare products, and select better alternatives. Perfect for those of us who don't have the time to analyze every label of every item you pick up in the supermarket or have trouble understanding the labels.
If you've tried any of these apps or you have a few favs of your own, please comment below and let us know what you think!
Thursday, May 12, 2011
Calisthenics Makes a Comeback! Is It Right For You?
Spring is here and the weather is beautiful! Weather like we've had recently can really motivate us to increase our physical activity. Now is the time we need to identify what is holding us back. Is it time, lack of knowledge, lack of resources and equipment? I know for many of my clients all three of these often come into play to some degree.
I recently read an article from the NY Times which reports a rise in popularity for calisthenics (Calisthenics Come Back as the Anywhere Workout by John Hanc http://www.nytimes.com/2011/05/05/business/05FITNESS.html?_r=1 ). Calisthenics are exercise movements using only one's own body weight for resistance. These exercises can be used for cardio, strength, and stretching and include movements such as jumping jacks, lunges, push-ups, and crunches.
This article talks about the benefits of this type of exercise for "time-pressed business travelers," however I believe this is beneficial for everyone. As the article points out, it's great for people who are short on space and time. However, it should not replace your regular cardio routine and is more likely to maintain your existing muscle than help you gain it (unless, of course, you are currently not doing any strength training at all).
A calisthenics workout can take place in as little as 15 minutes, does not require equipment, and can leave you feeling alert and energized. If you have any limitations such as previous or current injuries or just don't feel confident in your form or exercise choices to meet your goals, I highly suggest you meet with a certified personal trainer to discuss where you're at and where you want to go. While your workouts do not necessarily need the supervision of a trainer (especially if they are under 30 minutes), it would be a good idea to meet with one at least once a month to discuss your progress and ask any questions you may have. This way you have a professional writing out a program or two for you to follow, preferably with progressions, with your best interests in mind.
I recently read an article from the NY Times which reports a rise in popularity for calisthenics (Calisthenics Come Back as the Anywhere Workout by John Hanc http://www.nytimes.com/2011/05/05/business/05FITNESS.html?_r=1 ). Calisthenics are exercise movements using only one's own body weight for resistance. These exercises can be used for cardio, strength, and stretching and include movements such as jumping jacks, lunges, push-ups, and crunches.
This article talks about the benefits of this type of exercise for "time-pressed business travelers," however I believe this is beneficial for everyone. As the article points out, it's great for people who are short on space and time. However, it should not replace your regular cardio routine and is more likely to maintain your existing muscle than help you gain it (unless, of course, you are currently not doing any strength training at all).
A calisthenics workout can take place in as little as 15 minutes, does not require equipment, and can leave you feeling alert and energized. If you have any limitations such as previous or current injuries or just don't feel confident in your form or exercise choices to meet your goals, I highly suggest you meet with a certified personal trainer to discuss where you're at and where you want to go. While your workouts do not necessarily need the supervision of a trainer (especially if they are under 30 minutes), it would be a good idea to meet with one at least once a month to discuss your progress and ask any questions you may have. This way you have a professional writing out a program or two for you to follow, preferably with progressions, with your best interests in mind.
Monday, January 3, 2011
Identifying & Overcoming Your Barriers to Successful Weight Loss
In a recent article published in the January 2011 IDEA Fitness Journal, Len Kravitz, PhD explores what motivates people to exercise and the reasons and strategies for exercise adherence.
Research suggests that 50% of those starting an exercise program will drop out within the first 6 months. When you read that statement, does it scare you or motivate you? In my experience it is more often than not that the people who read that and think, "That won't be be me!" are the ones who will stick to the program. If you read that and thought, "That will probably be me," take time to think about why. Even if you thought, "I hope that's not me," it's a good idea to examine what's causing even a shred of doubt.
Now is the time to identify your barriers and figure out the possible ways to beat them. For example, if your biggest barrier is lack of time, it is important to take the time to plan, organize, and prioritize exercise. Look at your calendar for the month, not just the week, and pencil in your workouts just as you would a doctor's appt. If your biggest barrier is motivation, then try new and different exercise options. We have more options than ever when it comes to choosing a method of exercise that works for you. While many enjoy the comradery of group fitness, some might need a bit more privacy or some prefer to enjoy their time alone listening to their iPod.
If just walking into a gym is intimidating, then try out some at-home DVDs or some of the new dance games for Wii and PlayStation (e.g. Just Dance, The Michael Jackson Experience). My advice in the winter is to have a back-up plan in case of inclement weather. If you're like me, then you probably had plans to hit the gym on Monday, 12/27 after a long weekend of holiday eating. That would've went to plan had they're not been a blizzard dropping over 2 feet of snow on us, not counting the gusty winds and snow drifts. In this case, it's good to have your favorite dance or workout DVD on hand to take the place of the cardio you planned to do.
If it's a lack of confidence while exercising, I highly suggest finding a good personal trainer. No matter what your income or schedule is like, there is always a personal trainer to fit your needs and budget. Keep in mind, a good trainer will understand if you can only meet once a week or once a month. They will understand your limitations but work with you to get past them, at an appropriate pace. If you are referred a trainer, it is best to speak with them first about their methods of training. Don't want a drill instructor? Better specify. Getting yelled at the only way to motivate you? Make sure your trainer is comfortable doing that.
It is important to remember that good nutrition and a good night's sleep is key to reaching your goals. The good news is that exercise done with the right amount of exertion will lead to a deep sleep (especially in the beginning of your program) and more than likely influence your eating habits. Many of my clients tell me they are less likely to grab that bread and butter at dinner after a grueling training session and with good reason. Make sure that you are open to changing your eating and sleeping habits for the better when deciding to start an exercise regimen. They all work together.
You also want to remember to keep your goals small at first. Remember: S.M.A.R.T. SMART is an acronym for Specific, Measurable, Attainable, Realistic, Timely. People are prone to dropping out if exercise does not meet their expectations. A person who expects to lose a lot of weight in a short amount of time and does not is likely to abandon the exercise program. Changes don't happen overnight and losing any more than a pound to two pounds per week is just water weight.
Now it's your turn. Tell the Body by Kelly community what your exercise barriers are and how you plan to overcome them. Or perhaps you already have. If you've lost weight and maintained your goal weight, tell us how you worked past your biggest obstacles to reach your goal.
Research suggests that 50% of those starting an exercise program will drop out within the first 6 months. When you read that statement, does it scare you or motivate you? In my experience it is more often than not that the people who read that and think, "That won't be be me!" are the ones who will stick to the program. If you read that and thought, "That will probably be me," take time to think about why. Even if you thought, "I hope that's not me," it's a good idea to examine what's causing even a shred of doubt.
Now is the time to identify your barriers and figure out the possible ways to beat them. For example, if your biggest barrier is lack of time, it is important to take the time to plan, organize, and prioritize exercise. Look at your calendar for the month, not just the week, and pencil in your workouts just as you would a doctor's appt. If your biggest barrier is motivation, then try new and different exercise options. We have more options than ever when it comes to choosing a method of exercise that works for you. While many enjoy the comradery of group fitness, some might need a bit more privacy or some prefer to enjoy their time alone listening to their iPod.
If just walking into a gym is intimidating, then try out some at-home DVDs or some of the new dance games for Wii and PlayStation (e.g. Just Dance, The Michael Jackson Experience). My advice in the winter is to have a back-up plan in case of inclement weather. If you're like me, then you probably had plans to hit the gym on Monday, 12/27 after a long weekend of holiday eating. That would've went to plan had they're not been a blizzard dropping over 2 feet of snow on us, not counting the gusty winds and snow drifts. In this case, it's good to have your favorite dance or workout DVD on hand to take the place of the cardio you planned to do.
If it's a lack of confidence while exercising, I highly suggest finding a good personal trainer. No matter what your income or schedule is like, there is always a personal trainer to fit your needs and budget. Keep in mind, a good trainer will understand if you can only meet once a week or once a month. They will understand your limitations but work with you to get past them, at an appropriate pace. If you are referred a trainer, it is best to speak with them first about their methods of training. Don't want a drill instructor? Better specify. Getting yelled at the only way to motivate you? Make sure your trainer is comfortable doing that.
It is important to remember that good nutrition and a good night's sleep is key to reaching your goals. The good news is that exercise done with the right amount of exertion will lead to a deep sleep (especially in the beginning of your program) and more than likely influence your eating habits. Many of my clients tell me they are less likely to grab that bread and butter at dinner after a grueling training session and with good reason. Make sure that you are open to changing your eating and sleeping habits for the better when deciding to start an exercise regimen. They all work together.
You also want to remember to keep your goals small at first. Remember: S.M.A.R.T. SMART is an acronym for Specific, Measurable, Attainable, Realistic, Timely. People are prone to dropping out if exercise does not meet their expectations. A person who expects to lose a lot of weight in a short amount of time and does not is likely to abandon the exercise program. Changes don't happen overnight and losing any more than a pound to two pounds per week is just water weight.
Now it's your turn. Tell the Body by Kelly community what your exercise barriers are and how you plan to overcome them. Or perhaps you already have. If you've lost weight and maintained your goal weight, tell us how you worked past your biggest obstacles to reach your goal.
Monday, September 6, 2010
Let's Get Started!
September is a great month for a lifestyle change! With daily routines setting in, we are easily able to map out when to eat and our best times to work out. The weather is on our side this month with comfortable temperatures allowing us to walk, run, or bike outside at almost any time of day. Need help to get you started? Check out http://walking.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=walking&cdn=health&tm=20&gps=272_344_1436_727&f=00&su=p284.9.336.ip_p674.8.336.ip_&tt=2&bt=1&bts=1&st=26&zu=http%3A//search.active.com/%3Ftab%3Devents%26q%3Dwalk%26l%3Dnew%2520jersey%26p%3D0%26channel%3D%26mediatype%3DEvents%26commit.x%3D13%26commit.y%3D8%26int%3D. This link will take you to almost all of the charity runs/walks in NJ. Keep your eyes open for posters up in your downtown area for local runs/walks too. Gyms also hold charity events where non-members are welcome to take a class for a small fee, which goes to a designated charity. The exercise benefits you and the money you raise benefits others. I can't think of a better way to get motivated!
After you pick out which run/walks you'll be participating in, it's time to figure out your personal workout schedule. First, figure out your availability. What days and times fit your schedule best? When that is done, pick out what you like to do the best. Is it running, strength training, yoga, Zumba? Even if you don't belong to a gym, there are many private studios that offer classes without a membership fee. Remember to keep variety in your workouts. At least 30 minutes of cardio should be done everyday, but don't forget about strength training. Two to three times a week is needed to develop and maintain lean tissue, which will burn double the calories than fat tissue even at rest.
Next think about what classes might interest you. Perhaps some friends are trying the new Bar Method or Core Fusion classes. Why not give it a try and see if it's for you? I always suggest trying a class two or three times, and with different instructors, before deciding you don't like it.
Last but not least, let's not forget stretching. Stretching is important for muscles to stay pliable, especially with chillier temperatures on their way. Before you work out, walk for a few minutes at a low to medium intensity, then do some light stretches before breaking into high intensity cardio or strength training (this goes for classes too). Stretching after a workout is most important! This creates a permanent elongation of the muscle. If you are in a group fitness class that does not stretch afterwards or does not stretch enough, take a minute or two to continue stretching after class, concentrating on the hip, glutes, and hamstrings.
Now it's your turn! Tell the Body by Kelly community what charities you'll be running or walking for this fall. Also tell us what your favorite classes are, both new and old.
After you pick out which run/walks you'll be participating in, it's time to figure out your personal workout schedule. First, figure out your availability. What days and times fit your schedule best? When that is done, pick out what you like to do the best. Is it running, strength training, yoga, Zumba? Even if you don't belong to a gym, there are many private studios that offer classes without a membership fee. Remember to keep variety in your workouts. At least 30 minutes of cardio should be done everyday, but don't forget about strength training. Two to three times a week is needed to develop and maintain lean tissue, which will burn double the calories than fat tissue even at rest.
Next think about what classes might interest you. Perhaps some friends are trying the new Bar Method or Core Fusion classes. Why not give it a try and see if it's for you? I always suggest trying a class two or three times, and with different instructors, before deciding you don't like it.
Last but not least, let's not forget stretching. Stretching is important for muscles to stay pliable, especially with chillier temperatures on their way. Before you work out, walk for a few minutes at a low to medium intensity, then do some light stretches before breaking into high intensity cardio or strength training (this goes for classes too). Stretching after a workout is most important! This creates a permanent elongation of the muscle. If you are in a group fitness class that does not stretch afterwards or does not stretch enough, take a minute or two to continue stretching after class, concentrating on the hip, glutes, and hamstrings.
Now it's your turn! Tell the Body by Kelly community what charities you'll be running or walking for this fall. Also tell us what your favorite classes are, both new and old.
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