Building Blocks

In my efforts to be healthy, I have spoken with many trainers and people who have been working out for many years. I wanted to know what we ALL want to know: how do I get maximum results? The key is to eat healthfully (my biggest hangup!) and to work out consistently.


Working out seems to be the biggest trouble for most people. It can be difficult to work in the time for it, especially when you work and/ or have kids.


The truth is though, there is no way around it. Our bodies were designed for labor. We need to work our bodies to be healthy. So if you are ready to begin working out, I have a few tips for you. I know how difficult it can be to say "I'm ready to take this step... I just have no idea what to do". I'm going to outline the basics, what each thing is and why you should do it. There are many links online to show you proper form and training tips. Try to remember that YOU DESERVE to have 90 minutes a day to devote to your body. There is not other things more important. YOU ARE IMPORTANT! Your health is important! You deserve this! 


Cardio. Cardio work outs use your cardiovascular system, your lungs and heart. You burn the most calories during cardio excersize. Interval training burns the most calories the fastest. Interval training is getting your heart rate up to a maximum safe level, dropping it off a little, and quickly getting it back up. This can be done by jogging/sprinting, step aerobics, biking on hills, hiking... it would differ from distance running, walking, or swimming in that those forms usually keep you at a consistent heart rate.
Purchasing a heart rate monitor with a chest strap can help you stay on the right track with this. You'll be able to see at a glance how long you have had your heart rate at maximum level.
Here is an example of interval training. This is a good place to start for moderate exersizers, it may be a bit intense if your brand new to it. I recommend doing this twice, with some strength training in between.

Intervals don't need to be done everyday, or even at all if you don't like them. Like I said, they are the quickest way to burn the most amount of calories. I do interval training on the treadmill about twice a week, with strength training. I also take a step class and run 2 miles once a week, go for a long run (4-6 miles) once a week and take a zumba dance class with at least a mile run once a week. But I'm a hard charger since I don't eat perfectly! If you eat better, you don't have to work quite so hard. 

Strength Training: Strength training is SO important to physical fitness. We want our muscles to be nice and dense, with little fat. Muscle burns more calories than fat and is more dense than fat as well. Here is a photo of what 5 lbs of fat vs 5 lbs of muscle looks like:

You can see how the muscle is smaller in apperance, and smoother than the fat. That's what we want under our skin! Cardo burns fat, but strength training makes that lean, smooth muscle. 


You can do strength training with weights or with resistance. I like to alternate weekly. As I said, you can find a lot of really good links on form online, or get a personal trainer or work out with me sometime! (NOT that I know everything, just that I know SOME stuff!) Muscles work all the time... they will work while you're sleeping to burn fat. And don't worry about bulking up. Females don't have enough testosterone to bulk up like men do. And don't worry about looking Madonna-esqe either. If you keep your body fat percentage inline (meaning keeping a healthy amount of fat on you, here is a link with percentages and how to figure it out:http://www.bmi-calculator.net/body-fat-calculator/body-fat-chart.php) you won't look like her either 


Stretching: Stretching is the last building block of fitness and I think the most overlooked. As a massage therapist, I know a thing or two about muscle. When you work out, lactic acid is released in your muscles. If you cool down without stretching, that acid just sits down in your muscles, causing tension knots and tightness. Muscles are similar to rubber bands; if you take a rubber band and stretch it, its nice and soft, pliable without losing it's density. But if you stretch it tight, then tighter, then tighter... it takes very little to snap that rubber band. Same with muscle. 
Take about 10 minutes after your workout to stretch. Below is a series of yoga moves called the Sun Salutation. It will stretch your entire body. Aim to go through it twice, holding each stretch about 30 seconds. 


If you have any questions, please let me know! If I don't know the answer I will do my best to find it for you. I really hope that this info will help you get started on a routine that works for you! Once you get started, you will feel so good and accomplished! I promise! 


Be kind to yourself!