Thursday, February 25, 2010
Monday, February 22, 2010
Wednesday, February 17, 2010
FREE Orientation to new VIP Online Personal Training & Nutrition Program - Sat 3/13 1:30pm. Register at http://ping.fm/GyLiH
Tuesday, February 16, 2010
Why Warm-up?
A basic warm-up is an essential component to an exercise program and to each workout you perform. Here are some of the main reasons a warm-up will benefit your body and enhance your workout:- Warm-ups provide essential neurological and physiological preparation needed for vigorous exercise
- A proper warm-up increases blood flow to working tissues, velocity of nerve impulses to muscles and delivery of oxygen and foodstuffs for energy liberation
- Enhances removal of waste products from muscles
- Enhances muscles' metabolic properties
- Includes pre-exercise injury prevention component that increases elasticity of muscle & tendon
(Source: IDEA Fitness Journal, Stretching Research Retrospective, Nov Dec 2009)
A good, effective warm-up should be performed at a moderate intensity and induce some mild sweating but without fatigue. You can opt for a machine-based cardiovascular warm-up, calisthenics such as jumping jacks, etc., or very light resistance strength-based movements to prime the neuromuscular system for the resistance exercises you will be performing as part of your workout.
Make a warm-up part of the first thing you do when you get ready for your workouts and you'll realize a number of benefits to your body and to the workout itself. For more ideas on warm-up options, feel free to contact me at info@synergyhf.com, subject "Why Warm-up?"
Monday, February 15, 2010
Your Top 10
If you've been feeling frustrated with your weight loss, your nutrition or exercise program, this brief exercise will serve to help provide some perspective and hopefully open to up to some new possibilities:
10 Things - Where were you?
Begin by thinking of where you were physically and in terms of health, fitness, nutrition, etc. 3 months ago, 6 months ago, 1 year ago, 5 years ago.
Write down 10 things that you were never able to do or struggled with before starting your exercise program and getting healthy; 10 things that you can do now yet were unable to achieve only months or a few years ago.
10 Things - Where are you now?
Now reflect on where you currently are - where your changes have led you. What can you do now that you would have thought of as an impossibility years back?
Write down 10 things you've noticed a difference in or have been able to do since improving your health that have surprised you or made you feel proud/accomplished.
10 Things - Where do you want to go?
Finally, project into the future - where would you like to go and what would you like to do with your newly acquired fitness? Dream big--challenge yourself.
Write down 10 things you WANT TO DO in the future with you newly created sense of health & fitness. This could be "hike in a national park" or "complete a 10K for charity" or "try out for The Amazing Race" - no dream or challenge is too big - in fact, the only way we truly grow is by constantly challenging ourselves to be better; to improve and in doing so, inspire others to do the same.
If you've been feeling frustrated with your weight loss, your nutrition or exercise program, this brief exercise will serve to help provide some perspective and hopefully open to up to some new possibilities:
10 Things - Where were you?
Begin by thinking of where you were physically and in terms of health, fitness, nutrition, etc. 3 months ago, 6 months ago, 1 year ago, 5 years ago.
Write down 10 things that you were never able to do or struggled with before starting your exercise program and getting healthy; 10 things that you can do now yet were unable to achieve only months or a few years ago.
10 Things - Where are you now?
Now reflect on where you currently are - where your changes have led you. What can you do now that you would have thought of as an impossibility years back?
Write down 10 things you've noticed a difference in or have been able to do since improving your health that have surprised you or made you feel proud/accomplished.
10 Things - Where do you want to go?
Finally, project into the future - where would you like to go and what would you like to do with your newly acquired fitness? Dream big--challenge yourself.
Write down 10 things you WANT TO DO in the future with you newly created sense of health & fitness. This could be "hike in a national park" or "complete a 10K for charity" or "try out for The Amazing Race" - no dream or challenge is too big - in fact, the only way we truly grow is by constantly challenging ourselves to be better; to improve and in doing so, inspire others to do the same.
Thursday, February 11, 2010
Tight and sore from all that snow shoveling? Try out this Snow Shovel Stretch routine that addresses the muscles you used to dig out of the mess! The format, descriptions and images are a sample of those found on our VIP Online Training Program. http://ping.fm/Ng72e
Tuesday, February 9, 2010
Soda drinker? In addition to cutting excess sugary calories from your diet for weight loss, there may be an even more important reason to kick the soft drink habit http://ping.fm/Jf5Os
Saturday, February 6, 2010
Creating a Food Log
Looking for something to do while your snowed in? If you've been trying to eat better or lose weight this year but have fallen short of your goals so far, get specific by creating and using the most effective tool for weight loss: a food log.
Creating a food log or journal provides you with specific feedback as to what you're actually eating and often serves as an eye-opening experience. When you start an exercise program, you look to keep track of the exercises performed, weights, sets, reps, etc. - so why should your nutrition be any different? It shouldn't. Gaining a sense of the amount and type of calories you put in your body is a surefire way to not only ensure a healthier diet, but to have an accurate depiction of how many calories you're taking in - a crucial piece of information when attempting to lose weight.
The weight loss equation is a simple one: burn more than you take in and you'll lose weight - so if you don't know how much you eat, then you'll never be sure of how many calories you need to burn or how many less you need to consume to create the deficit required for losing weight.
Check out this link for more tips on how to create a food log:
http://ping.fm/DZDoA
In addition to keeping a paper version, you can opt for a digital one on food tracking websites like LiveStrong.com's Daily Plate feature. Log on, create a FREE profile and begin tracking! While on, feel free to connect to me and become a "friend" through the site - you can search for me under my username JasonSynergyHF. There, you can ask me questions and get feedback as you begin to track!
Looking for something to do while your snowed in? If you've been trying to eat better or lose weight this year but have fallen short of your goals so far, get specific by creating and using the most effective tool for weight loss: a food log.
Creating a food log or journal provides you with specific feedback as to what you're actually eating and often serves as an eye-opening experience. When you start an exercise program, you look to keep track of the exercises performed, weights, sets, reps, etc. - so why should your nutrition be any different? It shouldn't. Gaining a sense of the amount and type of calories you put in your body is a surefire way to not only ensure a healthier diet, but to have an accurate depiction of how many calories you're taking in - a crucial piece of information when attempting to lose weight.
The weight loss equation is a simple one: burn more than you take in and you'll lose weight - so if you don't know how much you eat, then you'll never be sure of how many calories you need to burn or how many less you need to consume to create the deficit required for losing weight.
Check out this link for more tips on how to create a food log:
http://ping.fm/DZDoA
In addition to keeping a paper version, you can opt for a digital one on food tracking websites like LiveStrong.com's Daily Plate feature. Log on, create a FREE profile and begin tracking! While on, feel free to connect to me and become a "friend" through the site - you can search for me under my username JasonSynergyHF. There, you can ask me questions and get feedback as you begin to track!
Thursday, February 4, 2010
ATTENTION PERSONAL TRAINERS, FITNESS INSTRUCTORS & MASSAGE THERAPISTS: Recruiting volunteers to work with cancer patients as part of the Hope Lodge Wellness Program. Hope Lodge offers services & programs to those undergoing treatment. Interest meeting & orientation Sat. 2/27. For more on Hope Lodge visit http://ping.fm/yQExJ and contact me to attend orientation.
Wednesday, February 3, 2010
HAVE YOU EVER SEEN A FAT SPRINTER?
When performing cardio many people look to the "fat burning zone" on cardio machines to gage their intensity. The truth is, although working at lower intensities does rely more on fat stores for energy, only a small amount of fat is used when exercising just below the lactate threshold. The RATE of caloric expenditure and the TOTAL number of calories expended are much greater when working to higher intensities than they are when exercising at a lower intensity, so the total amount of fat used is also greater. (Karp, The Fat Burning Zone, IDEA Fitness Journal Oct. 2009)
Sprinters train almost exclusively at high intensity levels and anaerobically, relying not on fat but carbohydrates for energy; yet they are still lean. The bottom line: what truly matters in the case of both fat and weight loss is the total number of calories burned and the total number consumed. Develop an exercise program that burns calories in excess of those consumed as part of a healthy diet and you'll lose both fat and weight.
In addition, consider utilizing the Rate of Perceived Exertion to work to a challenging enough intensity level. On a scale from 6 (very light) to 20 (extremely difficult) judge your intensity by the way you feel and how your body responds. Begin at a moderate level and challenge yourself as your fitness level improves to work up to a more difficult intensity level.
When performing cardio many people look to the "fat burning zone" on cardio machines to gage their intensity. The truth is, although working at lower intensities does rely more on fat stores for energy, only a small amount of fat is used when exercising just below the lactate threshold. The RATE of caloric expenditure and the TOTAL number of calories expended are much greater when working to higher intensities than they are when exercising at a lower intensity, so the total amount of fat used is also greater. (Karp, The Fat Burning Zone, IDEA Fitness Journal Oct. 2009)
Sprinters train almost exclusively at high intensity levels and anaerobically, relying not on fat but carbohydrates for energy; yet they are still lean. The bottom line: what truly matters in the case of both fat and weight loss is the total number of calories burned and the total number consumed. Develop an exercise program that burns calories in excess of those consumed as part of a healthy diet and you'll lose both fat and weight.
In addition, consider utilizing the Rate of Perceived Exertion to work to a challenging enough intensity level. On a scale from 6 (very light) to 20 (extremely difficult) judge your intensity by the way you feel and how your body responds. Begin at a moderate level and challenge yourself as your fitness level improves to work up to a more difficult intensity level.
Tuesday, February 2, 2010
Think about the last time you had a good night's rest - one where you didn't wake up in the middle of the night, and woke up completely rested and energized in the morning. Can't recall? Here are a few tips to ensure you get better sleep:
- Get to sleep by 11pm (preferably 10:30pm). Your body has natural sleep cycles that when disrupted, particularly over time, can cause an increase in stress hormones such as cortisol. This chronic stress can impair your body's ability to...
Learn more and view additional articles on fat-loss and exercise at http://ping.fm/ahcoN
- Get to sleep by 11pm (preferably 10:30pm). Your body has natural sleep cycles that when disrupted, particularly over time, can cause an increase in stress hormones such as cortisol. This chronic stress can impair your body's ability to...
Learn more and view additional articles on fat-loss and exercise at http://ping.fm/ahcoN
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