I don’t have much time to exercise.

This is a concern, and many times an excuse, for many people I talk with.  I have long said doing something is better than nothing.  Even if all you have is 20 minutes you can accomplish a lot  as long as you are doing the right exercises at the right intensity.  

When doing cardio work, you need to get your heart rate up.  75-80% of your maximum is a good goal to shoot for.  That gets you in a challenging zone where you are burning a lot of calories.  

With your weight training, if you don’t have much time, don’t focus on the tricep, do a chest press.  Instead of just a bicep curl, do a row or lat pulldown.  You will get more muscle groups worked with fewer exercises and you will be more efficient.   As always it would be good to consult a certified trainer and sit down to discuss any issues you may have.  You can always contact me for any additional tips too!

Until next time…

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Interval training to burn calories!

Do you ride the exercise bike or walk on a treadmill for long periods of time and feel like you aren’t getting the results you want?  Try interval training to burn those calories and improve your cardiovascular capabilities.  There are many names trainers give this but essentially it is increasing your output for a period of time, then focusing on recovery. 

Depending on your fitness level, this period of time of increased exertion could be 15 seconds or 2 minutes.  The recovery time will vary too.  The important thing is to increase what you are doing to burn more calories and get stronger.  If you do your cardio at the same level every time, you will get benefits from it, but to really maximize your time you have to push a little harder.  The recovery is also key because we do want to be able to get our heartrate back under control in a resonable amout of time. 

If you would like to go more in depth as to how to put this in your routine feel free to contact me!

Until next time… 

I can’t afford a gym membership!!

If you are looking to get in shape, joining a gym is one route to take.  However, the cost of a membership is something that holds people back.  This doesn’t give you an excuse not to exercise.  A pair of tennis shoes and pavement are all you need to get started.  

Walking is a great way to start your exercise program.  You don’t have to do a 5k, but that could be something you work towards.  You may have to begin with a half mile and that’s ok.  Gradually build the distance.

Bodyweight squats and pushups are great to incorporate.  Just like with walking, you don’t have to start by doing 100 of each.  If 2 is your max, start there and gradually build.  Pushups from the knees do a lot too and give you the opportunity to get more reps before you advance to the more challenging position.  

Planks are great for the core.  Time yourself on these and increase how long you can hold it.  

Feel free to contact me for more tips!

Until next time…

Lift those weights!

The fitness industry is a breeding ground for exercise fads that come and go.  Some fade out quickly, some stick around for a while.  New equipment is introduced all the time as a fitness pro endorses it as the only thing you need and they are sold on late night TV.  My take on that is if you wait for a while you can find all this equipment cheap at garage sales.  There are a few pieces of equipment that are OK but most, honestly, are a waste of your money. 

One thing that is not a fad and here for the long haul is good old fashioned weight lifting.  It is simply for everyone.  I’m not talking about bodybuilding or powerlifting.  These are the extreme and not for everyone.  If you are looking to lose weight, and more importantly, keep it off you need to make those muscles strong.  Older adults are always concerned about their balance so they are told to work on balancing exercises.  The reality is they need to make their legs stronger.  That is key to keeping your balance.  Athletes need strong muscles to perform but also for injury prevention.  Ladies, worried about bone density?  Guess what you need to do…that’s right!  Weight training!  Getting the picture here?

Weight lifting has been around for a long time and has stood the test of time for a good reason.  You don’t need to spend hours pumping iron and  I can help you with that.

Until next time…

Eat for weight loss/maintenance

I have long been an advocate for having good eating habits and good exercise habits as a means to lose weight and keep it off.  It just makes sense that having these things clicking together would put someone in the best position to have a healthy weight. For many, however, this is a scenario that is challenging because of time constraints making it difficult to get the gym time in.  I will address how to make that gym time possible later so lets just focus on the eating.  

We always have control over what we eat and we have to eat to survive.  We can’t be afraid of food because it is essential for muscle growth/repair and food gives us the energy we need to make it through the day.  Making the right choices is key and if you can’t make it to the gym you can still make the right food choices.

 I am big on fruits and vegetables as the way to go.  If you have a diet rich in these you can’t go wrong.  We have been conditioned to believe that it is expensive to eat healthy and that is why most don’t.  This is what I would challenge.  McDonald’s has a dollar menu for those watching what they spend.  You can spend $3 on a burger, fries and a soda.  Take that same $3 and go to the store and you can get a banana, apple, orange and some sort of protein and probably have a little change.  You tell me which one would be better.  

It’s all about choices.  What choice will you make?

Until next time…

 

Who do you exercise for?

I have been training clients for 16 years and I have always spent time when we first meet finding out about them,  what their goals are, what their limitations are and why they are exercising.  While getting all this information together is very important, I have found that last bit of info, why they are exercising, to be of particular interest.  

As I have said before, we all want to look good, fit into our clothes better, etc.  Getting to why someone is going to work to get in shape can be a game changer.  Are you doing it because your doctor is saying that you have to?  Is your spouse dropping hints that you need to get in better shape?  Do you have friends that have made remarks?  These reasons are probably going to set someone up for defeat.  The one person you really need to answer to is yourself.  Do it for you and no one else.  When you make that decision to exercise and be healthier because YOU want to do it, you will be successful.  At that point it would be beneficial to contact a trainer to get you on the best program to attain those goals.  

Let me know how I can help you if this applies to you.

Until next time…

Your health and wealth

In my line of work, historically, people went to a personal trainer to improve their appearance.  They wanted to lose weight, get  “six pack” abs and look good at the pool.  Now, with the crazy cost of sick care, people are really looking at exercise as a way to be healthy so they don’t end up in the hospital.  We are seeing the insurance companies making a bigger push to get their insureds to get moving and eat healthy.  The numbers are there showing that watching what we eat and moving can make a vast improvement in our health.  

It also seems that another big concern is how to make ends meet financially.  As Jim Rohn would say, sometimes there is too much month left at the end of the money.  

I was fortunate 10 years ago to be introduced to Juice Plus.  We all need more fruits and vegetables and Juice Plus gives 17 on a daily basis.  There is also an incredible opportunity to share this product with others and make extra money every month.  What more could you ask for!  Check out my site and I would love to talk with you about the product, business or both.  

http://www.jeffbettag.com

Until next time…