This is my first team training and I love it! Lisa is great! She is teaching me new exercises, how to use the equipment and, most of all, pushing me! Looking forward to this week.
Angela
Fitness and health articles, exercises of the week, trainer and staff posts, club updates, and more...
Sunday, January 30, 2011
Skiing improved with Team Training exercises!
Thanks to Team Training exercises I'm seeing healthly changes already (: I had a great day skiing with my family on the slopes of Loon Mt yesterday. All those squats and lunges strengthened my legs to keep up on the blue and black diamond trails. My husband was impressed.......but not my 6 year old who was instead fixated on me looking like a bowling ball in my ski helmet. My energy level is also better so we skied right through closing time at the lifts. Thanks for the motivation meangirls6!
Saturday, January 29, 2011
Back at it!
Ahh - love Team Training! The workouts have been great and Angela and I have been working hard with Lisa pushing us to do our best. I know that the commitment to T-in-T gets me into the gym more than I ever would on my own and I even try to eat a little better (well, last night's double-dip Mad Maggie's ice cream surely didn't count!). C'est la vie - today is another day to try again! -Aya
Friday, January 28, 2011
Thursday, January 27, 2011
I am new to team training and like other newbies - I was apprehensive at first. What would Dean be expecting me to do? To my surprise, this experience of training with others is amazing. Just when I think I can't do another dip or lift, I look to my team members, hear their motivating voices and push on! Mission Trimpossible is pumped up to be the best that we can be.
Cardio Equipment
Hello! Yesterday morning I was doing cardio and thought to myself, wow this can be sooo boring. There are a lot of good machines to use, but when you do cardio a few times a week they can get monotonous. I try to mix it up a little bit and use the rowing machine as part of my cardio workout. I like it because not only does it work your lower body, like all the other cardio machines, but you also get a good upper body workout. Have you ever tried this as an alternative to the typical cardio machines? What's your opinion on the calibar of workout you get as compared to the treadmill, elyptical, etc.?
This is my first time participating in Team Training and I didn't know what to expect. My nervousness disappeared after a few minutes of mountain climbers and squats though! MeanGirls6 is a great team, and I love how we all motivate each other. (Getting leaner and meaner every week). Bring on Week Three!!
Tuesday, January 25, 2011
Monday, January 24, 2011
Thursday, January 20, 2011
Wednesday, January 19, 2011
Team Training Bonus Work Out # 1
This Friday 1/21/11- GET ON THE BALL class with Charlene at 4:00 - 4:45 PM
Tuesday, January 18, 2011
Monday, January 17, 2011
Team Training Day 1
You have taken an important step in improving your own health and well-being. We hope the next 8 weeks will not only be challenging and rewarding but also motivate you to stay involved with the ongoing commitment of maintaining a healthy lifestyle.
The purpose of team training is to give you the tools and support necessary to make positive changes in your own life. Although you train within a team, we hope you take the opportunity to look inside yourself to find what motivates you to become a stronger, more fit individual. If you resolve to make 2011 your greatest yet, then you must give earnest dedication to do just that. With success, this is the time when your hopes, wishes, goals and desires stop…and the execution begins.
Good Luck and Have Fun!
The purpose of team training is to give you the tools and support necessary to make positive changes in your own life. Although you train within a team, we hope you take the opportunity to look inside yourself to find what motivates you to become a stronger, more fit individual. If you resolve to make 2011 your greatest yet, then you must give earnest dedication to do just that. With success, this is the time when your hopes, wishes, goals and desires stop…and the execution begins.
Good Luck and Have Fun!
Thursday, January 13, 2011
My favorite ab exercise
One of my favorite ab exercises are planks and side planks. They are fantastic core exercises because:
1. They work the whole core including the low back.
2. Planks are great for people who find traditional crunches painful in their neck and back.
3. Planks are incredibly effective for core strength and definition.
4. They have many variations from beginner to advanced.
5. Planks can be done anywhere, anytime.
Basic Front Plank
-With clasped hands place them in front of you on the floor under your shoulders.
-Go up on to your toes so you are supporting your weight with your elbows and toes.
-Now flex your abs and lower your butt.
1. They work the whole core including the low back.
2. Planks are great for people who find traditional crunches painful in their neck and back.
3. Planks are incredibly effective for core strength and definition.
4. They have many variations from beginner to advanced.
5. Planks can be done anywhere, anytime.
Basic Front Plank
-With clasped hands place them in front of you on the floor under your shoulders.
-Go up on to your toes so you are supporting your weight with your elbows and toes.
-Now flex your abs and lower your butt.
Monday, January 10, 2011
Ab Exercises
Here are few excellent exercises to build a trim torso:
Side Stretches: Keeping your feet hip width- apart and slightly turned out, lift your arms above your head and clasp your hands together, keeping your shoulders dropped. Now, in a smooth movement, looking straight ahead, drop down on to the left, bending from the waist. Try to get low enough for your arms to be parallel with the floor. Slowly come back to the centre and repeat on the right. Do at least 6- 10 drops each side.
Torso Twists: While performing this exercise keep in mind that it is only the waist and upper body that turn- the hips stay absolutely still and facing the front. Begin by standing on your feet hip-width apart, feet slightly turned out and knee bent. Rest your hands lightly on your shoulder, elbows pointing straight out. Feel your back straight and your tail-bone dropping down towards the floor. Turn from the waist to look over your left shoulder. Do 16 turns slowly, feeling the stretch and the repeat to the right.
Roll-Ups: This exercise is a series of movement that build up in difficulty, so start with the first one and only go on to the later ones as your muscles strengthen.
Lie on the floor with your leg stretched out and your arms at your side, palms facing upwards. Pull your stomach muscles back into the floor, tighten your buttock muscles under you at the same time. This will cause your knees to bend slightly and your pelvis to tilt. Repeat 8 times.
In the second stage, repeat the pelvic tilt, this time moving your upper body off the floor, arms outstretched and parallel to the floor. Your head should come up last. Do not raise yourself far enough to make your stomach bulge or your shoulders tense. Repeat 6-8 times.
In the third phase, you begin as before and continue to raise your upper body until you are sitting straight up, arms stretched out in front, head and neck in long line with your spine.
Now drop your head forward onto your chest and roll back down through the spine, holding on a tight to the stomach muscles. Try to feel your back go down, vertebra by vertebra, lengthening out on the floor. Repeat 6 times or till muscle fatigue.
Crossed Fists:
Start by lying on your back on the floor. Contract your stomach muscles so that you start to roll up until you are about halfway to a sitting position, knees bent, arms outstretched in front of you. With your hands in loose fists, cross and re-cross one above the other, raising your arms at the same time until they are reaching straight upwards. Make sure you don't tense your neck or shoulders as you do this. When you reach the top, reverse and come down in four crosses. Repeat the whole sequence 4 times up and down.
© by Womenfitness.net 1999-2010. All rights reserved.
Friday, January 7, 2011
10 ways to control your cravings
You can lose weight by overcoming your cravings now. Here are the latest tricks of the trade from researchers and experts:
Avoid your triggers. "You crave what you eat, so if you switch what you're eating, you can weaken your old cravings and strengthen new ones," says Marcia Pelchat, PhD, of the Monell Center. This can happen pretty fast. For five days, her study volunteers drank bland dietary-supplement beverages. During that time, they craved fewer of their trigger foods. By the end of the study, the volunteers actually wanted the supplements instead. The first few days are always the hardest, and you probably can't completely eliminate your old cravings. But the longer you avoid your trigger foods, the less likely you may be to want them. In fact, you'll probably begin to crave the foods you eat, a real bonus if you've switched to fresh fruit.
Destroy temptation. If you've succumbed to a craving and bought a box of cookies or some other trigger food and start to feel bad while eating it, destroy it. "Don't just throw it away; run water over it, ruin it. You'll feel a sense of accomplishment that you've licked your binge," says Caroline Apovian, MD, director, Nutrition and Weight Management Center at Boston Medical Center.Don't think about the money you're wasting. If the cookies don't go into the garbage, they're going straight to your hips.
Go nuts. Drink two glasses of water and eat an ounce of nuts (6 walnuts, 12 almonds or 20 peanuts). Within 20 minutes, this can extinguish your craving and dampen your appetite by changing your body chemistry, says Michael F. Roizen, MD.
Jolt yourself with java. Try sipping a skim latte instead of reaching for a candy bar. The caffeine it contains won't necessarily satisfy your cravings, but it can save you the calories by quenching your appetite, says Dr. Roizen. And the warm richness and ritual can distract you.
Let it go. Since stress is a huge trigger for cravings, learning to deal with it could potentially save you hundreds of calories a day. This will take some practice. You can try deep breathing or visualizing a serene scene on your own, or you can speed things up by buying one of the many CDs that teach progressive muscle relaxation. A good one isRelaxation/Affirmation Techniques, by Nancy Hopps.
Take a power nap. Cravings sneak up when we're tired. Focus on the fatigue: Shut the door, close your eyes, re-energize.
Get minty fresh. Brush your teeth; gargle with mouthwash. "When you have a fresh, clean mouth, you don't want to mess it up," says Molly Gee, RD, of Baylor College ofMedicine in Houston.
Distract yourself. If only ice cream will do, it's a craving, not hunger. "Cravings typically last ten minutes," says John Foreyt, PhD, of Baylor College of Medicine. Recognize that and divert your mind: Call someone, listen to music, run an errand, meditate or exercise.
Indulge yourself -- within limits. Once in a while, it's OK to go ahead and have that ice cream. But buy a small cone, not a pint. Try 100-calorie CocoaVia chocolate bars and 100-calorie snack packs of cookies, peanuts or pretzel sticks. The trick is to buy only one pack at a time so you won't be tempted to reach for more. And since even 100 extra calories can sabotage weight loss if you indulge daily, strike a bargain with yourself to work off the excess calories. A brisk 15-minute walk will burn 100 calories or so.
Plan or avoid. Vary your usual routine to avoid passing the bakery or pizzeria. If you know you'll be face-to-face with irresistible birthday cake, allocate enough calories to fit it into your diet.
© 2010 The Reader's Digest Association, Inc
Avoid your triggers. "You crave what you eat, so if you switch what you're eating, you can weaken your old cravings and strengthen new ones," says Marcia Pelchat, PhD, of the Monell Center. This can happen pretty fast. For five days, her study volunteers drank bland dietary-supplement beverages. During that time, they craved fewer of their trigger foods. By the end of the study, the volunteers actually wanted the supplements instead. The first few days are always the hardest, and you probably can't completely eliminate your old cravings. But the longer you avoid your trigger foods, the less likely you may be to want them. In fact, you'll probably begin to crave the foods you eat, a real bonus if you've switched to fresh fruit.
Destroy temptation. If you've succumbed to a craving and bought a box of cookies or some other trigger food and start to feel bad while eating it, destroy it. "Don't just throw it away; run water over it, ruin it. You'll feel a sense of accomplishment that you've licked your binge," says Caroline Apovian, MD, director, Nutrition and Weight Management Center at Boston Medical Center.Don't think about the money you're wasting. If the cookies don't go into the garbage, they're going straight to your hips.
Go nuts. Drink two glasses of water and eat an ounce of nuts (6 walnuts, 12 almonds or 20 peanuts). Within 20 minutes, this can extinguish your craving and dampen your appetite by changing your body chemistry, says Michael F. Roizen, MD.
Jolt yourself with java. Try sipping a skim latte instead of reaching for a candy bar. The caffeine it contains won't necessarily satisfy your cravings, but it can save you the calories by quenching your appetite, says Dr. Roizen. And the warm richness and ritual can distract you.
Let it go. Since stress is a huge trigger for cravings, learning to deal with it could potentially save you hundreds of calories a day. This will take some practice. You can try deep breathing or visualizing a serene scene on your own, or you can speed things up by buying one of the many CDs that teach progressive muscle relaxation. A good one isRelaxation/Affirmation Techniques, by Nancy Hopps.
Take a power nap. Cravings sneak up when we're tired. Focus on the fatigue: Shut the door, close your eyes, re-energize.
Get minty fresh. Brush your teeth; gargle with mouthwash. "When you have a fresh, clean mouth, you don't want to mess it up," says Molly Gee, RD, of Baylor College ofMedicine in Houston.
Distract yourself. If only ice cream will do, it's a craving, not hunger. "Cravings typically last ten minutes," says John Foreyt, PhD, of Baylor College of Medicine. Recognize that and divert your mind: Call someone, listen to music, run an errand, meditate or exercise.
Indulge yourself -- within limits. Once in a while, it's OK to go ahead and have that ice cream. But buy a small cone, not a pint. Try 100-calorie CocoaVia chocolate bars and 100-calorie snack packs of cookies, peanuts or pretzel sticks. The trick is to buy only one pack at a time so you won't be tempted to reach for more. And since even 100 extra calories can sabotage weight loss if you indulge daily, strike a bargain with yourself to work off the excess calories. A brisk 15-minute walk will burn 100 calories or so.
Plan or avoid. Vary your usual routine to avoid passing the bakery or pizzeria. If you know you'll be face-to-face with irresistible birthday cake, allocate enough calories to fit it into your diet.
© 2010 The Reader's Digest Association, Inc
Thursday, January 6, 2011
Easy Way to Cut Fat & Calories
Here are some culinary "special effects" that you can try to trim some calories and fat.
Substitute leaner meats for fattier ones, such as white-meat poultry for dark, lean ground turkey for ground beef, or pork tenderloins for ribs.
Bake or broil instead of frying in oil, which saturated whatever you're cooking, especially if the food is breaded.
Remove skin from poultry, trim visible fat from meat, and throw out the egg yolks. Why worry about hidden fat when the fat you can see -- and remove -- does most of the harm?
Buy low-fat or sugar-free products. If you haven't recently tried low-fat or fat-free foods (especially cheese), try them again: They've gotten better. If one brand doesn't taste good to you, try another. And you'll always save calories by replacing whole milk with fat-free or using naturally lower-fat cheeses such as mozzarella instead of higher-fat ones such as cheddar.
Mix higher-fat meats, cheeses, and other foods with lower-fat versions if you don't want to make whole substitutions.
From The Natural Solution to Diabetes
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