Fit IQ

Here's a little quiz to test your fitness knowledge! Sure it's stuff you may already know but it never hurts for a quick brush up!

1. When working out in the morning, make sure you are on an empty stomach: False!

This all depends on personal preference. If you are working out early in the morning and need a little something, drink a small glass of orange juice. If you don't have fuel for your machine, you will not have a strong work out. If fat loss is something you are looking for, exercising in a fasted state helps the body to burn a higher percentage of fat but it is not necessary.

2. After a workout, eat lots of protein: True!

After a workout, eating protein helps repair our muscles but you don't need to overdo it! If you consume more, you may end up storing it as excess fat. Find a healthy balance but no need to pack on the meat!

3. You can eat anything because you work out: False!

Most people tend to overestimate the number of calories they actually burn in a one hour workout. Monitor and track your caloric intake, then keep an eye on the calories you burn when you're working out. When you eat more than your body needs, it will store the food, leading to weight gain. What's the point in fitness if your over eating is making you fall backwards?

4. Drinking water during exercise impairs performance: False!

Water is our best friend when it comes to fitness. Our bodies are made up of 65 - 90 per cent water so they rely on keeping that balance. When we are sweating and don't have enough water, we can go into heat exhausted, so keep drinking that H2O. A good tip is when you are done working out, drink three glasses of water for every pound lost.

5. Even if you're not sweating, you're still getting a good work out: True!

We all have a different response to exercise and our bodies all sweat at a different rate. For example, if you are working out in a cold gym, your body is working harder to heat itself, thus burning more calories. It is the intensity of your work out that counts, not the amount of sweat dripping down your forehead.

6. You have to wait at least two hours after eating dinner to exercise: False!

Once you've put your fork and knife down, you can get moving! Go for some low impact exercises to help with your digestions.

DO YOU NEED TO WORKOUT LESS?

Have a look at a few signs that you may be working out too much!!!

http://www.cbc.ca/stevenandchris/2012/04/7-signs-youre-overtraining.html

Towel Workout with E Talk's Tanya Kim

March issue of The KIT features Tanya Kim getting a full body workout using only a towel!

http://www.thekitdigital.com/thekit/201203#pg1

A little interview on Dee's blog about my latest book "Getting Fit without Hitting the Gym"

http://bookread-mumswritings.blogspot.com/

This Dr. Speaks my language

http://www.youtube.com/watch?v=aUaInS6HIGo&feature=share

Couch Potato Workout

After a long hard day at work, and keeping up with demands of caring for your  family it is no surprise that the last thing you want to do is lace up your sneakers and go for a run. Of course I recommend getting outside and being active, but if you must hunker down in front of the tube then the couch potato workout is your best option to fit a little exercise in. Wouldn’t it be amazing if we could just get fit while watching our favourite show on TV?

The Average American is spending 4 hours a day watching TV , that means by the time you are 65 you could have easily been glued to the tube for 9 years!!!

We are living in a sedentary society, we sit in our cars, we sit at work then sit in front of our television to wind down at the end of the day.  North America is moving less and eating more and it is truly a health crisis. Our inactive lifestyles are contributing to increased risks of illness and injury not to mention making us fat!

We need to find ways to fit fitness into our daily routine even if that means exercising in front of the tube. The great thing about this workout is that you can do it on the commercial breaks and all you need is your own body weight and a couch! Instead of going to the kitchen on the commercials drop down and give me 10!

Try to do as many repetitions as possible with good form of one of the following exercises for the entire commercial break. In a one hour show you could easily have completed a 30 minute workout without missing out on a minute of ( insert favourite TV show here)!

Remember that exercise is accumulative, so every little bit adds up. There couldn’t be an easier way to get fit and have fun at the same time.

Eliminate your barriers to being fit…there are no excuses!

The Couch Potato Workout:

Couch Squats – Standing and sitting repetitively throughout the commercial break. Try to keep your knees over your toes. Stick your butt back as if you were going to sit on a toilet ( yep) and then lower yourself down just to graze the couch with your backside. To stand you will want to press your heels into the ground and bring your pelvis back to neutral alignment as you straighten your legs and lengthen your posture.

Standing lunge – Start with one foot behind you resting on the sofa and bend the front leg into a lunge. Again maintain the proper alignment of knee tracking over toe and press through standing heel to recover. Remember to switch legs on next commercial break.

Couch Push up on an incline– Place your hands on the couch just outside shoulder width.  Bend your elbows and lower and lift body maintaining  a tight core.

Side oblique drops for love handles – Place one elbow on the couch and balance your body in a side plank. Lower and lift your hips to work those love handles.

Tricep dips for flabby arms- Bingo arm be gone. Sit on couch and place your hands just underneath your glutes. Then slide your glutes of the couch in a seated position and you lower and lift your entire body by bending your elbows and straightening them. Maintain an open chest and keep elbows pointing backward.

So there you have  your program for  a full body workout without leaving the comfort of your own living room or missing a minute of your favourite show!

Your fitness excuses- Busted

We all have them. The reasons why we can't be in better shape. As a trainer for the past 10 years I have heard them all. It's time to change your perceived barriers to being in better shape. Remember its not an all or nothing approach. Every little bit you do everyday adds up to great health benefits. Here are a few excuses I have heard over the years and some tips for overcoming them:

1. I Don’t want to join a gym. –Joining a gym can be intimidating and inconvenient for sure, but the good news is that you can turn everyday activities into a workout. Exercise in your own home in increments by taking  the stairs, doing some squat shoulder press with your laundry basket. Carrying groceries to the house doing bicep curls. Squat as the pasta is boiling. Push ups on every commercial break.

2. Kids keep me too busy.- Many of us are constantly on the go with our children from play dates to soccer practise. Why not workout with your kids in a way that is fun and gets the whole family in shape. Our children are suffering from inactivity and the childhood obesity rates are soaring. Set an example you want your kids to follow and get active with them! The entire family will benefit from being active together. Leap frog, tag, wheel barrow races, sports and even active  Wii games are a good start! When you are at  the park or on the sidelines of your child's game try doing tricep dips, lunges,  calf rises and glute squeezes. 

3. I am just too lazy.- Enter the couch potato workout! Alright so if you simply can't miss your favourite show its time to workout in front of the tube. Every commercial break vow to move your body , even doing exercises you can do laying down! Tricep dips from the couch and side hip raises. Crunches, leg raises, squats and air punches can all be done in 2 minutes of commercial time. So crunch your abs and not the Fritos!  

4. My boobs/bum will get smaller. – True exercise will indeed make your bum and boobs perkier and tighter so don’t be afraid to work these muscles. You can get a  tighter and firmer  butt with squats and lift your chest with push ups!

5. I have no motivation. – Agreed it can be a challenge to stay motivated to workout. Write down the pros and cons of working out. It boosts your mood, energises you, reduces your risk of illness and makes you look and feel great. I can’t even think of one con! Find a workout buddy, play your favourite music, keep switching up your program. Find things you like to do that get you moving. Exercise can happen even without being in the gym.

6. I suffer from Chronic back pain. - Depending on the type of pain exercise can actually help you. Sometimes our bodies hurt because they are in poor condition and all of the supporting muscles are weak leaving the body at risk for injury. Endorphins are released when we exercise and endorphins are actually a natural pain reliever! A de-conditioned body will certainly make your pain worse. Find exercises that are safe and effective for your body that will strengthen without hurting you more.

For example if you have shoulder pain I wouldn't recommend doing push ups etc..or if you have knee pain be careful as you do lunges. Seek the opinion of  a health care professional or certified personal trainer to help you get started.

7. I am too tired.- The cure for fatigue is to get your heart pumping! Exercise invigorates you in the first five minutes of activity! Once you start  moving you will feel  instantly more energised.

8.It costs too much. – Joining a gym and buying the latest ab buster can be expensive, but the good news is you can use what you have laying around your home. Not to mention age old calisthenics that use only your body weight is super effective. You can make your own gym equipment out of stuff you have laying around. Water jug bicep curls. Water bottle reverse fly. Towel slide for lunges.

9. I sit all day at work and can't get away from my computer -  Get fit while you sit!  There are many  seated exercises for the FB addicted folk and those of us who sit in front of a computer or at a desk all day.

Hover squat from your chair, tricep dips, knee raises for abdominal strength to name a few.


Bye bye excuses - Hello health!