Fit Quiz:
1. Why do experts recommend losing no more than 1-2 lbs per week?
a. It isn't possible to lose more than 2 lbs in one week
b. Losing wieght in a slow, steady fashion can help you lose fat while perserving your muscle tissue
c. Losing more than 2 lbs may strain your kidneys and liver function
d. It's too boring to lose more than 2 lbs a week.
2. During strenght training, you might have heard that it is a bad idea to hold your breath. why?
a. Holding your breath druing exertion can cause a rapid increase in blood pressure.
b. Your muscle cells become damaged when they don't receive oxygen during strenght training.
c. It reduces the amount of weight you can lift.
d. It causes a drop in blood sugar.
3. which of the following is true when comparing muscle to fat?
a. Muscle is denser and takes up less space than fat
b. A pound of muscle weight more than a pound of fat
c. A pound of fat weights more than a pound of muscle
d. Fat will become muscle once you being a comprehensive strenght training program
4. Why do experts recommend eating breakfast each day to help maintain weight loss.
a. During sleep, your body expends calories to repair physical damage to the body. These calories need to be replaced each morning.
b. Skipping breakfast causes your heart to pump less blood thoughout the body, causing fatgiue, headaches, and drowsiness
c. Studies show that breakfast-eaters burn more calories during cardio exercise.
d. When you skip breakfast, your metabloism, blood sugar, and energy levles drop. This often lead to overeating later in the day.
5. How is Body Mass Index calculated and what is it used for?
a. BMI is calculated by multiplying wieght (Kg) by height (m) and dividing by 220. It is used to assess ideal body weight.
b. BMI is calcluated by multiplying body fat percentage by waist circumference it is used to asses overweight and obesity.
c. BMI is calculated by dividing height by weight and multiplying by 100 it is used to diagnose obesity.
d. BMI is calculated by dividing weight in Kg by height in meters squared it is used to assess overweight and obesity.
6. What are the exercise recommendations for weight loss set out by the government?
a. 60-90 of moderate-intensity exercise daily
b. 30 minutes of moderate-intensity exercise mose days of the week
c. 30-60 minutes of moderate-intensity exercise 3-5 days a week
d. 20 minutes of moderate-intesity exercise at least 3 days a week
7. Experts recommend you performe moderate-intensity activity. The best example of that is:
a. Washing the dishes by hand
b. watering plants
c. Running at 6.5 mph
d. Brisk walking, cutting the grass (with a push-mower), swimming, cycling of flat terrain.
Answers:
1B,2 A, 3A, 4D,5D, 6A, 7D
Tuesday, May 31, 2011
Exercise of the Week: Moutain Climbers with Stablilty Ball (5/31)
The Benefit:
This is one of the simplest, yet most effective ways to tighten your core.
How to do it:
Start in a push-up position with your arms completely straight, but place your hand on a stability ball instead of the floor. Your body should form a straight line from your head to your ankles. Tighten your core and hold it that way for the duration of the exercise. Lift one foot off the floor and slowly rise your knee as close to your chest as you can without changing your lower-back posture. Then repeat with your other leg. Alternate back and forth for 30 seconds.
Modification:
Place your hands on the floor or a bench.
This is one of the simplest, yet most effective ways to tighten your core.
How to do it:
Start in a push-up position with your arms completely straight, but place your hand on a stability ball instead of the floor. Your body should form a straight line from your head to your ankles. Tighten your core and hold it that way for the duration of the exercise. Lift one foot off the floor and slowly rise your knee as close to your chest as you can without changing your lower-back posture. Then repeat with your other leg. Alternate back and forth for 30 seconds.
Modification:
Place your hands on the floor or a bench.
Thursday, May 26, 2011
Mythbusters: Do crunches really get rid of belly fat? (5/30)
Do Crunches Really Get Rid of Belly Fat?
We would all love are lives a little more if losing fat was as easy as targeting that specific area of our bodies, sadly you cannot. It is not possible to decide where the fat burns off. Many individuals on a daily basis work there abs till they cannot take it any longer, but still find themselves with a layer of fat overlaying those muscles. This is considered "spot reduction" which is in fact a myth. Where fat collects in your body has very little to do with what regions you are exercising. Instead of only focusing on certain areas it is important to include aerobic/cardiovascular exercises with strength training and the right nutritional intake. This will help to burn off fat, reducing overall body fat, while also helping build lean muscle.
Performing crunches is equivalent to walking at a pace of 4mph, according to the Harvard Medical School. Walking at 4mph is a relatively leisurely pace. Plus you are more likely to reach 30 minutes walking than doing crunches. Other activities that meet or exceed this level of calories burned include kayaking, softball, hiking, skateboarding, water skiing, ice skating, tennis, racquetball and fencing, to name only a few. Your time may be better spent with aerobic/cardiovascular exercise as well as resistance which will target more muscles and help get your heart rate up, and get those results you are looking for.
We would all love are lives a little more if losing fat was as easy as targeting that specific area of our bodies, sadly you cannot. It is not possible to decide where the fat burns off. Many individuals on a daily basis work there abs till they cannot take it any longer, but still find themselves with a layer of fat overlaying those muscles. This is considered "spot reduction" which is in fact a myth. Where fat collects in your body has very little to do with what regions you are exercising. Instead of only focusing on certain areas it is important to include aerobic/cardiovascular exercises with strength training and the right nutritional intake. This will help to burn off fat, reducing overall body fat, while also helping build lean muscle.
Performing crunches is equivalent to walking at a pace of 4mph, according to the Harvard Medical School. Walking at 4mph is a relatively leisurely pace. Plus you are more likely to reach 30 minutes walking than doing crunches. Other activities that meet or exceed this level of calories burned include kayaking, softball, hiking, skateboarding, water skiing, ice skating, tennis, racquetball and fencing, to name only a few. Your time may be better spent with aerobic/cardiovascular exercise as well as resistance which will target more muscles and help get your heart rate up, and get those results you are looking for.
Eat This, Not That
Eat This, Not That:
Summer is here and we have found some yummy treats to keep you cool and slim during these hot months. These recipes are fun to make, so if you want to incoperate some one on one time with your significant other or just hang out with the family these are great for that as well.
Eat This:
Frozen Raspberry Pie:
This creamy, luscious pie is made by combining a fluffy cooked meringue with a raspberry puree, then pouring the mixture into a chocolate-cookie crust.
health advantages: Low calorie, low sat fat, low cholesterol, low sodium, heart healthy.
nutrition information: Serving per recipe: 8
Calories 220, carbs in serving 2 1/2g, fat 7g, protien 3g, dietary fiber 4g, sodium 165mg, potassium 126mg, cholesterol 4mg, saturated fat 1g, monounsaturated fat 2g.
Strawberry Frozen Yogurt:
Even if you don't have an ice cream maker, you can still enjoy homemade frozed yogurt that is better than store-bought. The trick is to start with unsweetened frozen fruit and whirl it in a food processor with yogurt or buttermilk.
health advantages: Low calorie, low carb, low sat fat, low cholesterol, low sodium, heart healthy.
nutrition information: Serving per Recipe: 4
Calories 120, carbs per serving 2 1/2g, dietary fiber 2g, cholesterol 1mg, fat 0g, protein 2g, sodium 12 mg, potassium 157mg, saturated and monounsaturated fat 0g.
Bonus: 50mg vitamin C
Strawberries and Cream Parfait:
To celebrate spring's fresh strawberries, this is a jazzed up old-fashioned tapioca pudding. Grinding the tapioca in a blender makes the texture creamier, maple syrup adds seasonal sweetness and whipping cream gives these airy parfaits a luxurious finish
health advantages: Low sodium, high calcium, diabetes appropriate, gluten free diet.
nutrition information: Serving per recipe: 6
calories 256, carbs 40g, fat 9g, protein 6g, dietary fiber 2g, sodium 76mg, potassium 439mg, cholesterol 63mg, saturated fat 5g, monounsaturated fat 3g.
All recipes are family friendly and for the above recipes and other great summer treats vist:
http://family.go.com/food/pkg-healthy-desserts/
Not That:
We found some desserts to avoid when you are dinning at your favorite restaurants. Going home and making your desserts sounds so much more enjoyable anyways right?
Chocolate Chip Cookie Sundae: (from Applebee's) calories 1,600, saturated fat 51g, sodium 1,020mg, carbs 224g.
Snickers Sonic Blast: (from Sonic drive-in) calories 1,230, saturated fat 38g, sodium 860mg, carbs 157g.
Chocolate Wave: (from Red Lobster) calories 1,490, saturated fat 25g, sodium 950mg, carbs 172g.
Chocolate Chip Paradise Pie: (from Chili's) calories 1,290, saturated fat 33g, sodium 680mg, carbs 163g.
Summer is here and we have found some yummy treats to keep you cool and slim during these hot months. These recipes are fun to make, so if you want to incoperate some one on one time with your significant other or just hang out with the family these are great for that as well.
Eat This:
Frozen Raspberry Pie:
This creamy, luscious pie is made by combining a fluffy cooked meringue with a raspberry puree, then pouring the mixture into a chocolate-cookie crust.
health advantages: Low calorie, low sat fat, low cholesterol, low sodium, heart healthy.
nutrition information: Serving per recipe: 8
Calories 220, carbs in serving 2 1/2g, fat 7g, protien 3g, dietary fiber 4g, sodium 165mg, potassium 126mg, cholesterol 4mg, saturated fat 1g, monounsaturated fat 2g.
Strawberry Frozen Yogurt:
Even if you don't have an ice cream maker, you can still enjoy homemade frozed yogurt that is better than store-bought. The trick is to start with unsweetened frozen fruit and whirl it in a food processor with yogurt or buttermilk.
health advantages: Low calorie, low carb, low sat fat, low cholesterol, low sodium, heart healthy.
nutrition information: Serving per Recipe: 4
Calories 120, carbs per serving 2 1/2g, dietary fiber 2g, cholesterol 1mg, fat 0g, protein 2g, sodium 12 mg, potassium 157mg, saturated and monounsaturated fat 0g.
Bonus: 50mg vitamin C
Strawberries and Cream Parfait:
To celebrate spring's fresh strawberries, this is a jazzed up old-fashioned tapioca pudding. Grinding the tapioca in a blender makes the texture creamier, maple syrup adds seasonal sweetness and whipping cream gives these airy parfaits a luxurious finish
health advantages: Low sodium, high calcium, diabetes appropriate, gluten free diet.
nutrition information: Serving per recipe: 6
calories 256, carbs 40g, fat 9g, protein 6g, dietary fiber 2g, sodium 76mg, potassium 439mg, cholesterol 63mg, saturated fat 5g, monounsaturated fat 3g.
All recipes are family friendly and for the above recipes and other great summer treats vist:
http://family.go.com/food/pkg-healthy-desserts/
Not That:
We found some desserts to avoid when you are dinning at your favorite restaurants. Going home and making your desserts sounds so much more enjoyable anyways right?
Chocolate Chip Cookie Sundae: (from Applebee's) calories 1,600, saturated fat 51g, sodium 1,020mg, carbs 224g.
Snickers Sonic Blast: (from Sonic drive-in) calories 1,230, saturated fat 38g, sodium 860mg, carbs 157g.
Chocolate Wave: (from Red Lobster) calories 1,490, saturated fat 25g, sodium 950mg, carbs 172g.
Chocolate Chip Paradise Pie: (from Chili's) calories 1,290, saturated fat 33g, sodium 680mg, carbs 163g.
Thursday, May 19, 2011
Upcoming Workshops- 5/19/2011
Kettle Bell Workshop:
Ever wanted to swing a kettle bell around, but didn't know how to use it? well here's your chance! At Upward Motion we'll be doing a few beginner kettle bell workshops to teach you some full body, butt kicking workouts that are sure to make you sweat!
Kettle bells are incredible and definitely are one of the most exciting, fun, and reuslt producing ways to exercie. Kettle bells originated in Russia and were used to train the Russian army.
When: June 4th and 16th at 10am
Where: Upward Motion studio
Cost:
Members: $30
Non members: $40
For more information:
Call us: 505-268-1231
or Visit the website www.upwardmotionpt.com
Pilates Ring Workshop:
Come discover how this little piece of equipment can shake up your workout. This ring targets the glutes, back, legs, and will help focus on flexible strength in 10 easy exercises.
When: May 28th, June 25th, and July 23ed at 11 am
Where: Upward Motion studio, 336 Adams street, Albuqeurque, NM 87108
Cost:
Members: $50
Non Members: $60
Space is limited- book today!
www.upwardmotionpt.com or 268-1231
Don't want to wait until class?
Schedule a FREE initial consultation!!
Trigger point workshop:
The foam roller stretches muscles and tendons and also breaks down soft tissue adhesions and scar tissue, by using your ouwn body weight. The foam roller allows you to perform self-massage and break up trigger points, soothes tight fascia while increasing blood flow and circulation to the soft tissues. This helps releive muscle soreness and makes you feel better! Liminted space so make your appointment today!!
When: June 4th and July 2nd at 11am
Where: Upward Motion Personal Training studio
Cost:
Members: $50
Non Members: $60
Contact us: 268-1231 or at www.upwarmotionpt.com
If you don't want to wait call us for a FREE initial consultation!!
Ever wanted to swing a kettle bell around, but didn't know how to use it? well here's your chance! At Upward Motion we'll be doing a few beginner kettle bell workshops to teach you some full body, butt kicking workouts that are sure to make you sweat!
Kettle bells are incredible and definitely are one of the most exciting, fun, and reuslt producing ways to exercie. Kettle bells originated in Russia and were used to train the Russian army.
When: June 4th and 16th at 10am
Where: Upward Motion studio
Cost:
Members: $30
Non members: $40
For more information:
Call us: 505-268-1231
or Visit the website www.upwardmotionpt.com
Pilates Ring Workshop:
Come discover how this little piece of equipment can shake up your workout. This ring targets the glutes, back, legs, and will help focus on flexible strength in 10 easy exercises.
When: May 28th, June 25th, and July 23ed at 11 am
Where: Upward Motion studio, 336 Adams street, Albuqeurque, NM 87108
Cost:
Members: $50
Non Members: $60
Space is limited- book today!
www.upwardmotionpt.com or 268-1231
Don't want to wait until class?
Schedule a FREE initial consultation!!
Trigger point workshop:
The foam roller stretches muscles and tendons and also breaks down soft tissue adhesions and scar tissue, by using your ouwn body weight. The foam roller allows you to perform self-massage and break up trigger points, soothes tight fascia while increasing blood flow and circulation to the soft tissues. This helps releive muscle soreness and makes you feel better! Liminted space so make your appointment today!!
When: June 4th and July 2nd at 11am
Where: Upward Motion Personal Training studio
Cost:
Members: $50
Non Members: $60
Contact us: 268-1231 or at www.upwarmotionpt.com
If you don't want to wait call us for a FREE initial consultation!!
Thursday, May 12, 2011
Fit Quiz-
Fit Quiz: Answer the following questions and determine how FIT your really are.
1.How many days a week do you work out?
A.2x/wk
B.3x/wk
C.5x/wk
D.Exercise? What’s that? I do household chores though.
2.What intensity do you usually work out at?
A.Low - Moderate
B.High
C.Moderate- High
D.Intensity, never heard of it.
3.How long do you work out during an exercise session?
A.20 minutes
B.15 minutes
C.30 minutes
D.I walk my dog around the park almost daily.
4.How often do you work on flexibility each week?
A.5x/wk
B.3x/wk
C.2x/wk
D.Who needs to stretch?
5.How many times a week do you work on strength training?
A.2x/wk
B.5x/wk
C.3x/wk
D.That’s only for muscle heads right?
Results:
Mostly A:
You are slightly active and fit, but could use more days of cardio and slightly increase time and intensity. If you have a very busy daily life try to separate your workout during the day, even though the recommended daily amount of exercise is 30 minutes a day it can be split in 10 minute increments as long as it gets done. Also instead of focusing more on stretching incorporate one more day of strength training into your routine. This will help you to keep the pounds off and give you total fitness.
Mostly B:
You are active, but do not spend a lot of time focusing on cardio which will help keep those pounds off. Instead of spending a majority of your time strength training try to go out and run with your dog or take the kids paintballing to get those cardio days back on track. Also when doing cardio try to focus on a moderate intensity level and add 15 more minutes to your cardio session. Remember you do not have to fit all your cardio in at one time you can separate it our throughout the day.
Mostly C:
You are fit! Congratulations you are following all the correct guidelines of being fit. You are working out 5 days a week at a moderate- high intensity for 30 minutes a day. This is good for keeping off those extra pounds. You are also stretching 2 times a week and incorporating strength training into your workout 3 times a week which will help maintain that muscle tone and stay flexible. Keep up the good work!
Mostly D:
You may need to evaluate your exercise plan if you looking for those results. ACSM (American College of Sports Medicine) recommends that you exercise 5 times a week at a moderate- high intensity for 30 minutes a day. Also, incorporate flexibility training 2 times a week and strength training 3 times a week. This will allow you to be fit in all aspects and to keep off those pounds. You also do not have to complete your cardio all at once you can spread it out in 10 minute increments if this works better for you as long as you get it in.
1.How many days a week do you work out?
A.2x/wk
B.3x/wk
C.5x/wk
D.Exercise? What’s that? I do household chores though.
2.What intensity do you usually work out at?
A.Low - Moderate
B.High
C.Moderate- High
D.Intensity, never heard of it.
3.How long do you work out during an exercise session?
A.20 minutes
B.15 minutes
C.30 minutes
D.I walk my dog around the park almost daily.
4.How often do you work on flexibility each week?
A.5x/wk
B.3x/wk
C.2x/wk
D.Who needs to stretch?
5.How many times a week do you work on strength training?
A.2x/wk
B.5x/wk
C.3x/wk
D.That’s only for muscle heads right?
Results:
Mostly A:
You are slightly active and fit, but could use more days of cardio and slightly increase time and intensity. If you have a very busy daily life try to separate your workout during the day, even though the recommended daily amount of exercise is 30 minutes a day it can be split in 10 minute increments as long as it gets done. Also instead of focusing more on stretching incorporate one more day of strength training into your routine. This will help you to keep the pounds off and give you total fitness.
Mostly B:
You are active, but do not spend a lot of time focusing on cardio which will help keep those pounds off. Instead of spending a majority of your time strength training try to go out and run with your dog or take the kids paintballing to get those cardio days back on track. Also when doing cardio try to focus on a moderate intensity level and add 15 more minutes to your cardio session. Remember you do not have to fit all your cardio in at one time you can separate it our throughout the day.
Mostly C:
You are fit! Congratulations you are following all the correct guidelines of being fit. You are working out 5 days a week at a moderate- high intensity for 30 minutes a day. This is good for keeping off those extra pounds. You are also stretching 2 times a week and incorporating strength training into your workout 3 times a week which will help maintain that muscle tone and stay flexible. Keep up the good work!
Mostly D:
You may need to evaluate your exercise plan if you looking for those results. ACSM (American College of Sports Medicine) recommends that you exercise 5 times a week at a moderate- high intensity for 30 minutes a day. Also, incorporate flexibility training 2 times a week and strength training 3 times a week. This will allow you to be fit in all aspects and to keep off those pounds. You also do not have to complete your cardio all at once you can spread it out in 10 minute increments if this works better for you as long as you get it in.
Exercise of the Week
Kettlebell Sumo High Pull:
Overview:
High pulls with kettlebell exercises your upper and lower body together, qualifying it as a total-body exercise. Total-body exercises do not exercise every muscle group in your body, but they do challenge your coordination and burn more calories because the heart has to pump blood to two parts of your body, which are not close to one another. The high pulls have several variations using dumbbells, kettlebells and a barbell(based on your preferance). However, this article is focusing on the kettlebell high pull.
Technique:
First place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position. Always make sure you have knees over toes when in a squating position. Next, begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.
Target Muscles:
The high pull targets the trapezoid muscles in the upper back. As well as the quadriceps and glutes, which also work to straighten your legs out of the squat.
Sports Benefits:
The kettlebell high pull helps basketball players to improve their sports performance. The movement of standing and rising onto the toes is similar to a basketball player bringing a basketball up to make a shot. Holding onto the kettlebell also increases grip strength for better ball control.
Variations:
Kettlebell high pulls work the traps just like the barbell and dumbbell versions, but the exact movement you use differs. If you like the high pulls and want to try to do them a different way for a new challenge, variety or because kettlebells are not available, you need to know how the proper form differs so you don't get hurt trying to mimic kettlebell high pulls with different equipment.
To perform a barbell high pull, stand in front of a barbell on the floor. Do a deep squat to grab the bar with your hands shoulder-width apart. Quickly stand up and raise the bar up to your neck, then drop it onto the floor. The elbows bend as you lift the bar just like with the dumbbell version. You also briefly rise onto the balls of your feet when the bar comes up.
To perform a dumbbell high pull exercise requires coordination. It combines a mini squat, standing calf raise, shoulder shrug and upright row. All these movements come together into one, smooth exercise. To perform a dumbbell high pull, stand with your feet shoulder-width apart and your arms straight against the front of your torso with a dumbbell in each hand. Bend your knees slightly. Next, straighten your knees and rise onto the balls of your feet as you shrug your shoulders toward your ears. Then, pull the weights up toward your armpits and flair your elbows out toward your shoulders. When you lower the weights, drop your heels back to the floor.
Overview:
High pulls with kettlebell exercises your upper and lower body together, qualifying it as a total-body exercise. Total-body exercises do not exercise every muscle group in your body, but they do challenge your coordination and burn more calories because the heart has to pump blood to two parts of your body, which are not close to one another. The high pulls have several variations using dumbbells, kettlebells and a barbell(based on your preferance). However, this article is focusing on the kettlebell high pull.
Technique:
First place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position. Always make sure you have knees over toes when in a squating position. Next, begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.
Target Muscles:
The high pull targets the trapezoid muscles in the upper back. As well as the quadriceps and glutes, which also work to straighten your legs out of the squat.
Sports Benefits:
The kettlebell high pull helps basketball players to improve their sports performance. The movement of standing and rising onto the toes is similar to a basketball player bringing a basketball up to make a shot. Holding onto the kettlebell also increases grip strength for better ball control.
Variations:
Kettlebell high pulls work the traps just like the barbell and dumbbell versions, but the exact movement you use differs. If you like the high pulls and want to try to do them a different way for a new challenge, variety or because kettlebells are not available, you need to know how the proper form differs so you don't get hurt trying to mimic kettlebell high pulls with different equipment.
To perform a barbell high pull, stand in front of a barbell on the floor. Do a deep squat to grab the bar with your hands shoulder-width apart. Quickly stand up and raise the bar up to your neck, then drop it onto the floor. The elbows bend as you lift the bar just like with the dumbbell version. You also briefly rise onto the balls of your feet when the bar comes up.
To perform a dumbbell high pull exercise requires coordination. It combines a mini squat, standing calf raise, shoulder shrug and upright row. All these movements come together into one, smooth exercise. To perform a dumbbell high pull, stand with your feet shoulder-width apart and your arms straight against the front of your torso with a dumbbell in each hand. Bend your knees slightly. Next, straighten your knees and rise onto the balls of your feet as you shrug your shoulders toward your ears. Then, pull the weights up toward your armpits and flair your elbows out toward your shoulders. When you lower the weights, drop your heels back to the floor.
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