new exercise routine « Blue Sky Living

If you have ever suffered from sciatica, or lower lumbar problems, you understand the excruciating, sometimes immobilizing pain associated with flare-ups. Often recognizable by an acute pain in your derriÃ¨re that also radiates down into the lower leg, sciatica can cause muscle weakness, tingling, numbness, and of course, wicked pain. According to the American Association of Neurological Surgeons, more than 65 million Americans that suffer from lower-back pain, such as sciatica, will have a recurrence of the pain within one year. (American Assoc. of Neurological Surgeons, 2000.) Therefore, see......

Your weight loss plan in three simple steps

Kind of reads like a magazine cover, doesn't it? In all seriousness though, there really are some simple steps that will help you achieve a weight loss goal...but you can't do just one and kinda do the other two, or only kinda do all three. Do all three, keep you eye on the ball, and you'll hit a home run. Ready? Here we go... Your Plan 1. Record your food intake daily. Include in your diet a variety of fruits and vegetables at 6-9 servings daily; 2-3 servings of lean protein; 3 servings of dairy; and quality oils. Why? Keeping track of what you eat for a few weeks (I'm not talking forever peo......

Two, fun, medicine ball exercises for your core

[caption id="" align="alignleft" width="179" caption="these are "soft" weighted fitness balls"] [/caption] Some recent research shows that crunches, the old standby for ab exercises, only targets 3 of the abdominal muscles. Yet there are muscles that surround the entire core, acting as a girdle to support your spine, increase power and speed, improve stability, and oh yes, give you that six-pack look. Six-pack abs aside, you need a strong coreâ�¦ A strong core is your center of power. Powerhouse. Like a rocket ready to take off on a moments notice. Okay, you get the idea. When your c......

Reader question: Why do you love running so much?

Actually, the question went more like this: "I hate to run. It is hard. Did I already say that I hate it? Yet, you talk about running so much. Why?" There was more, but for the sake of this post, let's just say that this reader's negative feelings about running ran deep (no pun intended). Why am I so hip on running? Well, for one thing, it is hard. I like things that are hard to do. Second, it is "me" time, and often the only time I have for finishing a thought. Four kids...enough said. And finally, (and let's face it, this is important stuff) few physical activities burn as many calories per ......

Why are you working out?

Maybe you've been on a workout train for some time, diligently going to the gym and happily taking your dose of cardio and weight training, maybe even a few classes too just to challenge yourself. Perhaps you've been on this train, per se, for years, then all of a sudden, you're okay with missing a workout, then two. The idea of going to the gym or out the door for a jog becomes a chore, when it was once something you enjoyed. Have you been there? Are you there now? If so, read on... I think I can help. True, I am a trainer, but at heart, I'm really a fitness buff and have been since college. ......

Sep

Fitness Faux Pas

Posted by Admin on uncategorized

The Top 10 “Don’ts”

Don’t….

1. Jump into a new fitness regimen without first consulting your primary care physician. Starting a new exercise routine without a clean bill of health can be unsafe, especially if you have been sedentary for a long period of time.

2. Use weight training equipment without proper training. Most fixed weight machines have pictures and good descriptions and if you are comfortable working out on these machines, fine. However, I witness poor form and questionable exercise execution on nearly a daily basis at the gym. To avoid injury, consult with a qualified fitness trainer prior to using equipment you are unfamiliar with.

3. Do too much too soon. When you start a fitness program, it is tempting to throw yourself into it in order to achieve results quickly. It is important to note that this usually leads to burn out, muscle fatigue, and/or injury. The cumulative effect = drop out. Ease into your routine. Set realistic, weekly goals and track your progress against them. As a very general rule of thumb, progress your routine by 2-5% per week.

4. Buy expensive workout clothing. The purpose of your workout is to do just that – -work out! Your muscles don’t care what you’re wearing, so dress comfortably, and wear quality, supportive foot wear.

5. Forget to eat before a workout. You need to fuel your body if you want to have the energy to exercise. Eat a quality carbohydrate and a small amount of protein at thirty minutes to an hour prior to working out. A good example is whole wheat crackers with some organic peanut butter and 1/2 a banana.

6. Skip cardio to save time. If your goal is weight loss, then you’ll have to do something that will raise your heart rate to a level sufficient to burn enough calories to lose weight. If you aren’t sure if your favorite activity burns enough calories, visit the TOOLS page on my website.

7. Skip strength training to save time. You need to preserve your muscle mass, especially if you are trying to lose weight. Doing so will keep your metabolism revved up, and will add muscle defination.

8. Start without a goal in mind. Failing to plan is planning to fail. Write down your short and long term goals, then schedule your workouts each week. Track your progress against your plan to keep yourself on track.

9. Try the latest, greatest fad just because you heard it works. Stick to quality resources. Information is easy to access, especially on the world-wide-web. For a list of BSG-approved resources, go to the RESOURCES page on my blog.

10. Give up too soon. Remember – change takes time. It is easy to become frustrated when results aren’t coming soon enough, but stick with it – -success is just around the corner!