Pace Calculator

Have you ever wanted to figure out your pace for a run? Say you just ran 30 minutes and went 3.5 miles so you wonder what your average pace was for each mile. Or maybe you want to do a 10k in 47 minutes so you want to know how fast each mile would need to be to achieve that. Go to www.active.com, click the "running" tab and then click the "pace calculator" tab. It's a great little tool!

Believing in Yourself

I was reading Oxygen magazine today (which is really cool, btw) and I read a quote by Tosca Reno that I love: "Becoming confident means we have to face our fears. Gaining confidence can be a messy business because you have to sweat, cry, fall and get back up again. Anyone who has struggled to transform herself has made mistakes, faltered, and even lost ground. I had to learn to leave my ego at the door and make myself vulnerable. One of my bad habits was thinking I could do everything by myself. Not anymore!"

Like Tosca implies, sometimes you have to go through some rough spots to come out on the other side with the result being CONFIDENCE and EMPOWERMENT. If you're going through something difficult right now, know that what awaits you is worth the journey.

The perfect dish for your holiday party

Going to a pool party or cookout this weekend and need to take something? Why not opt for something easy and healthy? Whip up some hummus, cut up some veggies and whole wheat pitas, and you are on your way! I looked at lots of different hummus recipes last weekend, but you don't even really need one. Here's all you do:

1 15 oz. can of garbanzo beans (chick peas)
2 oz lemon juice
2 oz olive oil
1-2 garlic cloves
1/2 t cumin
a little salt if you'd like

Mix it all in the food processor until almost smooth. That's it! Some recipes call for tahini but it's not necessary and is lower fat without it. Each serving of garbanzo beans has 110 calories, a whopping 6 grams of fiber, and 6 grams of protein. Not bad!

Have a safe and happy holiday weekend!

Today's Workout

Are you stopping at the gym on your way home from work or first thing in the morning? Need an idea for a workout to torch fat and provide overall strengthening? If you've got 45-60 minutes, here's a good one for you:

10 min. elliptical (level 10-14)

2-3 sets of 12 reps each:

Machine pull-ups (superset w/pull-ups)
Leg press

Reverse grip lat pulldowns (superset w/v squat)
V squats

Cable chest press (superset with sumo squat)
Dumbbell sumo squat

Kettlebell swings - 1 minute
Dips

10 minutes on treadmill
10 minutes on stepmill

Good job! Your rock!

BLOOD DRIVE REMINDER

On Monday, August 17th from 3 - 7 p.m. the Red Cross will host the "Battle of the Badges" blood drive at Anytime Fitness! If you're not already signed up to donate, please email or call us at 214-948-6161. Donors are still needed! If you're unsure of your schedule, just stop by on Monday and see if they can fit you in. Thanks for your support!

Add the Element of Balance to an Exercise

Put a fresh spin on some of your exercises by introducing the element of balance. If you're at the gym, you can do this by standing on the blue side of the Bosu (that dome-shaped object in the corner by the green physio balls). The Bosu is great to use with dumbbell or cable exercises. For example, grab a pair of 10 lb dumbbells and stand on the blue side of the Bosu. When you feel steady, lift the dumbbells to your shoulders and begin doing shoulder presses. Feel your stabilizer muscles and core adjust to keep you steady. A few other effective upper body exercises are as follows: bicep curls, rows, upright rows, and shoulder raises.

To really feel the balance factor, do some lower body db exercises, too: squats, straight-leg deadlifts, and lunges (plant your front foot on the Bosu as you step forward).

If you're at home or someone else is using the Bosu, another great alternative is to do the upper body exercises above while standing on one leg. Lift one knee out in front of you and hold your thigh parallel to the ground, if possible. Then continue with your curls, shoulder presses, etc. Do 6-8 reps, then switch legs. You'll feel the stabilizer muscles around your ankle and knee working to keep you steady, but by tightening your abs simultaneously, you'll also engage your core and feel it assisting you, as well.

This is a great way to get more out of some traditional exercises. You don't want to do this on a day you are lifting for sheer strength, but it's great for developing balance, coordination, and muscular endurance on other days!

Back Extension

If you haven't had lower back pain yet in life, chances are you will someday. Do what you can and strengthen that important part of your body by adding some back extensions to your workout. There's the piece of equipment by the treadmills that is designed for back extensions but it can be difficult at first, so you can also do back extensions on the physio balls. Lie facedown on the ball, knees bent and feet on the wall behind you, toes on the floor. (Go in the multipurpose room if you're at the gym.) Bend your elbows and keep your arms at your sides bringing your hands up by your shoulders. Lift your upper body, then lower it onto the ball. Repeat 10-15 times. You should feel this in your lower back. Incorporate this into your workout two or three times per week.

Wow, this is actually good!

Okay, I try not to make it a habit of eating packaged, frozen food, but today I was in a hurry so I brought a Smart Ones (by Weight Watchers) chicken enchiladas suiza frozen lunch. It has only 290 calories, 5 g of fat, 3 g of fiber, 11 g of protein and 4 g of sugar. Okay, so the carbs are kind of high (49g) but all in all, it's a pretty good breakdown. And the best part? It tastes great! I don't recall how much it cost, but it wasn't much. Usually you can't get all 3 - healthy, affordably, and tasty, but this meal actually has it all. No, I'm not being paid to say this. :-) Add it to your grocery list and enjoy.

Hip Raise - Good core exercise

These days everyone knows that strengthening your "core" is essential to having a good foundation for all kinds of fitness gains. So here's a move you can try at home if you have a physio ball or the next time you're at the gym.

Lie on your back with your heels and ankles on the ball, legs straight, arms by your side. Raise your hips so that your body is in a straight line from your shoulders to your feet. Hold this position for 15 seconds. Relax. Repeat. Build up to a 30 second hold. You can also raise for a count of one or two, then lower, and repeat for 15 reps.

Be a part of something

Yesterday my friend (and Anytime Fitness member) Michael and I did the 10k run at White Rock Lake. What a way to celebrate, right? :-) We saw 5 other Anytime members out there, too - very cool! This wasn't a big charity event; in fact, it was the opposite - just a run for the fun of it, for fitness, and to be a part of something bigger than ourselves. I can't tell you how motivational it was to be surrounded by hundreds of other people who enjoy that. Anyway, every person there had his or her own personal goal, whether it was just to finish, to beat a certain time, or to simply have fun. I can tell you I sure pushed myself harder than I would've alone and I had 100 times more fun doing it, too! I really encourage you to participate in an organized event that gets you around other people trying to do something good for themselves. It could be a 1 mile fun run, a 5k, a bike ride, whatever - just get out there and try. For ideas, go to www.dallasrunningclub.com, www.runontexas.com, or pick up a copy of the Competitor, a free publication at stores around town. You may just love being part of something bigger than yourself!

In a Hurry?

No time for the gym today? Maybe you woke up late and can't squeeze it in without being late for work. Just remember that doing something is better than nothing. Here's a quick circuit you can do at home without any equipment. Do each exercise for 30 seconds and then move quickly to the next. Rest for 1 minute at the end and then repeat 3 times. The next time you do it, go for 45 or 60 second intervals.

squats
push-ups
plank
alternating lunges
cross crawl (push-up position, bring elbow to knee, alternate)
sumo squats
side plank
tricep push-ups (arms in close to ribs)
walking lunges
Superman (lie on stomach, lift arms and legs off the ground, then lower, repeat)

Have a great day!

Water & Water-Rich Foods

It's hot outside! And last week it was humid on top of the heat. Whew! It is crucial to be drinking extra water during times like this. If you workout or work outside, up the volume to 10-12 glasses a day - at least. Water helps your body function in remarkable ways. It sparks your metabolism, keeps you energized, improves your workouts, and helps your skin.

While you're at it, increase your volume of water-rich foods, especially if you want to lose weight. I'm talking about things like veggies, fruits, low sodium soup, oatmeal, and beans. These foods have fewer calories but are more filling than other foods. In a study by the American Journal of Clinical Nutrition, people who ate a diet of such water-rich foods (compared to a low-fat diet control group) lost 33% more weight! Wow. We all need to eat more fruits and veggies for a variety of reasons, so why not give it a try?

Get Your ZZZZZZs

Let me get just one more thing done before the day is over. . .maybe I should stay up and pay some bills or do some paperwork while I have the chance, throw in a load of laundry while I'm at it. . .or I could watch that show I recorded last week. . .Do these thoughts enter your head each evening? And the next thing you know it's 11:30 p.m. and the alarm is set for 6 a.m.? Not only does a lack of sleep blow your concentration, energy, and mood the next day, it could also be contributing to weight gain. People who sleep 7+ hours per night are less likely to gain weight. One study that was quoted in Women's Health revealed that people who got only 6 hours of sleep per night were 12% more likely to gain substantial weight while people who got only 5 hours were 32% more likely (30 lbs in 16 years!). Sleep is that awesome time for your body (and mind) to recover. Don't neglect its importance. Do yourself a huge favor and go to bed a little earlier tonight. Aim for 7 hours and you'll be doing great! Good night. :-)

10k Anyone?

A few members of Anytime Fitness are planning to do the 10k run at White Rock Lake on the 4th of July. It starts at 8 a.m. and is conducted by the Dallas Running Club. It's only $10 (I think) to enter, so that's a nice change from the expensive fund-raisers. Let us know if you want to meet up before the run!

6 common mistakes that slow your progress

I recently read this article on MSN.com and thought it was actually quite good - simple truths. It could've just as easily been titled "6 Ways to Improve Your Workout Results" to put a positive light on it. Check it out: http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100234590 Then see how many of these little changes you need to make. Okay, for those of you too rushed to actually read the article, here are 6 things to do:

1) Stay hydrated. You'll burn more calories, feel better, and be able to go longer and harder.
2) Slow down and use good form when lifting.
3) Don't skimp on lifting in order to do more cardio. You need the lean muscle mass, bone density, and metabolic boost you get from strength training.
4) Listen to music rather than read while doing cardio. Readers tend to go slower.
5) Wear a heart rate monitor to see how hard you're working and monitor improvements.
6) Pick cardio, exercises, and activities you enjoy. Running isn't the only solution.

FAST FOOD UNDER 500 CALORIES

Yep, we're on the go constantly! Let's see how much we can cram into this 24 hour period, right? Supposedly the average American eats 100 fast food meals a year. If that's the case, it's important that we make good choices when we do it. Here are 3 meals under 500 calories. Pair them with water, tea, or a diet soda.

SUBWAY 6" double roast beef sub w/veggie delite salad, fat free dressing 455 calories, 8 g fat

TACO BELL 2 fresco soft bean tacos with rice, 470 calories, 17g fat

WENDY'S ultimate grilled chicken sandwich, 480 calories, 7 g fat (I'm pretty sure you better make sure this doesn't come w/mayo or honey mustard or the fat's going to skyrocket)

BURGER KING tip - substitute bbq sauce for mayo and save 160 calories and 17g of fat! wow

This info was gleaned from David Zinczenko's writings. He's the author of the very popular book Eat This Not That, an eye-opening read. So when you're going through the drive through today, make a good decision and enjoy your meal. :-)

Fit for Success

Have you ever heard of Success Magazine? It's not as mainstream as Money, Men's Fitness, Shape, etc. but it's every bit as motivational. You're more likely to find it in a book store than a convenience store. Anyway, although my subscription has expired, I still receive the weekly emails and I wanted to share this one with you. I'm not necessarily endorsing this program because I haven't tried it myself. But being both "success" and "fitness"-minded, I'm trusting it to be a good idea! Enjoy.

Get Fit for SUCCESS
A key to meeting your fitness goal (or any goal) is to make sure your reasons are strong enough. Work backward by first exploring why you want to get fit. What are your reasons? How will you benefit? If your reasons are strong enough, you will find the discipline to achieve your goal.
Fitness expert Shawn Phillips offers some powerful reasons, “Getting fit offers you greater energy, renewed health, a clearer mind and more time and freedom in every area of your life.”
Phillips is leading SUCCESS magazine’s 90-Day FIT for SUCCESS Challenge, a summer program to revitalize your health and mind. You will receive training, nutrition and mindset articles and interactive support. PDF downloads will help you track your goals. The program will begin June 1 and continue until Aug. 28. You can sign up now at www.success.com/challenge.

Letting Go of the Past

I don't know where you came from or what you've been through in your life. What I DO know is that too many of us let the past keep us from having the future we want. Maybe you were the "fat kid" in high school or the last one to get picked for a team. Maybe you were shy or hesitant to try new things. Maybe you've been in relationships with someone who told you (whether implicitly or explicitly) that you'd never succeed. The point is, those things are behind you. Let them go and feel how much lighter your journey becomes when you drop that baggage.

You CAN achieve the things that you want. You CAN try new things, feel good about your body, be the friend, parent, and person you want to be. I know I'm talking in broad terms here, but take the concept and apply it toward your goals for yourself physically, as well. You CAN lose weight, get healthy, and feel comfortable with your body image. It's a matter of letting go of the old, negative baggage you've been carrying and repacking those bags with positive thoughts and belief systems. Don't beat yourself up for things you did in the past or for things that happened to you. Each time those thoughts creep into your head, STOP THEM. Reprogram those patterns with empowering statements: "I feel great because I am healthy and getting better every day." Before you know it, you really will be!

If anyone wants to suggest some good books on this topic, please reply! Thanks and make it a great weekend!

Put the Pack Down!

Wow, a recent study was cited in Parenting Magazine stating that women who smoke lose an average of 14.5 years of life! Are you kidding me? Imagine what you could do with those 14 years. It's mind-boggling. So if you are a smoker, I'm begging you to consider quitting or at least cutting back. I understand that it's one of the hardest habits to break, so consider talking to your doctor about effective methods and find a good support group. As with anything we give up (sweets, drinks, video games, etc.), it helps to replace that loss with a healthy substitute. What could be a better replacement than a trip to the gym? See you there!

Get Active America! Week Coming Up

May 11-17th is "Get Active America!" week across the country and Anytime Fitness is participating. During the week, members can bring friends for free during staffed hours. On Friday, Saturday, and Sunday, all members of the public 18 and over can use the club for free during staffed hours. We are even adding special staffed hours from 10 - 2 on Sunday just this once.

Our staff will also be holding special classes that week so check back for more programming updates. Likely classes include yoga, boot camp, stroller fitness, physio ball exercises, and a nutrition talk.

Tell your friends and family to mark their calendars so we can see them in the club!

This Sunday we'll also have a booth at the Oak Cliff Earth Day Festival in Lake Cliff Park. The hours are 11 a.m. - 5 p.m. so please stop by to say hello. Members and non-members can register to win two free training sessions with me! :-)

5 Tips for Toned Arms

We were approached by the Dallas Morning News blog to write some tips on "How to Get Arms Like Michelle Obama." She probably does have the best arms of a First Lady, now that you mention it. Anyway, here are Jacqui's suggestions for how YOU can tone up your arms and start wearing those sleeveless shirts!

1) Pump Some Iron: Ladies, in order to really achieve strong, sculpted arms you need to hoist heavy weights. Shoot for 2 to 3 sets of 8 to 15 reps, and always make sure your last two to three reps are hard to get. Adjust your weights accordingly as you get stronger. Forget the old adage of lifting light weights for 15-20 reps. You won’t see the results you are looking for. If you would like to incorporate light weights into your routine, aim for 30+ reps and use little rest between sets.

2) Eat Mindfully: In order to see those beautiful muscles you may need to strip away a layer or two. Pay attention to your food intake. Eat only when you are hungry, NOT when you are bored or stressed.

3) Be Active: Carve out some YOU time for activity. Go for a walk, ride your bike, play with your kids, enjoy an active date. Make an active lifestyle a priority.

4) Improve your Cardiovascular Health: Find a sturdy stationary bike and plant yourself for 20 to 30 minutes. Be ready, this will be the hardest & most effective cardiovascular work you can do. Intervals will incinerate the fat on your upper arms and will condition you to work even harder in the weight room. Begin with an easy 5 min. warm-up. Follow with one 45 sec. all out effort (increase the resistance and pedal as hard as you can), next take the resistance down and pedal lightly for 90 sec. to recover. That is one interval. Repeat until you have completed 6 to 8 intervals. You will be spent! Cool down for 5 min. and relish in what you’ve accomplished.

5) Clean up your Diet: Stay away from processed, packaged foods. Try to eat organic when you can. Incorporate as many fruits & vegetables into your diet as possible. Round out your meals and snacks with healthy fats and lean proteins. Always stay well hydrated and drink plenty of water. Having great looking arms means having strong, toned muscles as well as beautiful, healthy skin.

Exercise Database

Have you ever wanted to work on a particular body part but you can't think of good exercises that target it? Or you keep doing the same exercises for a body part and are seriously in need of variety either because you've stopped getting results or you are just plain bored? Well, I wanted to share a great resource with you: the Exercise Database on www.criticalbench.com. You can pick out a body part and the web site shows you a list of exercises and how to execute them. Use this to add some variety to your workout and really focus on the parts you want to train. Other parts of the web site are fun, too, such as the calculators. Let me know what you think.

Plank Variations

During the past few years since "core strength" became a household name, you've probably done enough planks to make you bonkers. (No? Then get after it!) It's time you added a few twists. Start in the plank position (on forearms and toes with entire midsection straight and tight). Lift your right foot a few inches off the ground and keep it there, then straighten your right arm, then straighten your left arm. Reverse the order as you lower each arm and the right leg. Repeat this continuously for 30 seconds, rest, and then repeat with the left leg.

Next let's add some twists for your obliques. Start in a push-up position with your arms extended. Bring your left knee toward your right elbow and then back. Repeat with the right knee to the left elbow. Continue for 45 seconds or for reps. Be sure to keep your abs tight and your back straight. You'll feel this in your chest and shoulders, as well. Have fun!

When no one is watching. . . .what do you do?

Yesterday I had someone mention that she enjoys this blog. What? There's really someone out there? I was busted! I admit it, I've been inconsistent about writing because I thought no one noticed. That reminds me of a great lesson for all of us, especially for me. How do you perform or act when no one is looking? As an athlete, I always gave 100% when the coach was monitoring us. Heck, I even gave 100% when he or she wasn't because I wanted to be the best. Do you do your best at work even when the boss isn't around? How hard do you try when you workout at home? Sure, you're a good parent and spouse when the in-laws come over, but how about when you're home alone? A lot is revealed about a person's character by what they do when no one is looking. Success comes to those who give it their all for the right reasons - pride in a job well done, personal satisfaction, the drive to improve and succeed, the desire to help others - not for the external approval. Praise and compliments are fleeting; pride and progress are lasting. By having the discipline to work hard regardless of the situation, you're creating the habits and work ethic that breed success. So whatever you are doing today, give it 100% - even if you don't have an audience.

Tough Economic Times

Yes, times are tough out there and Americans are looking for any way they can cut back on their expenses. When you do this, don't make the mistake of cutting back on your health. If you want to help the economy, one of the best things you can do is take care of yourself! The soaring costs of health care, prescription drugs, and insurance are bankrupting our country. If each person would actually exercise and eat right, we'd bring down these costs significantly. There are other ways you can cut back without sacrificing your health club membership. For instance, recently I talked to a member who started taking her lunch to work and realized she was saving $160 per month by doing so - WAY more than enough to pay for her monthly membership. Hey, she can even afford some personal training now. I hope you'll see that paying for a health club membership is a great investment in both you and your country.

Mardi Gras Parade!

If you've been in the gym lately you've probably seen the signs. Anytime Fitness will have an entry in the first ever Bishop Arts District Mardi Gras Parade on Feb. 22nd! If you want to walk with us, just come in the gym and sign up or email us. The first 20 people to sign up will receive a free Anytime Fitness t-shirt and throw beads to toss to the crowd! The parade route is from Methodist Hospital to Hunky's, so you'll get at least a mile of walking in, too. What a great way to promote fitness to the community and do something fun with your friends!

Let's Celebrate!

I'd like to invite you to join us on Tuesday, Jan. 20th from 5:30 - 7:30 in the multipurpose room at Anytime Fitness. There we're having a "Member Appreciation Party" to celebrate YOU and one year in business! We'll have Eno's pizza, other snacks and drinks, free samples, and plenty of other giveaways. Come meet the staff, our trainers, and other members. I look forward to seeing you there!

High Intensity Interval Training

Yesterday I saw a member resting on the couch, so I asked her how she was doing. She had just finished a "HIIT" workout, so needless to say, she was fatigued. If you read magazines or fitness articles on the web, chances are you've heard about HIIT, or high intensity interval training. Maybe, just maybe, you've even given it a try. If so, you know how challenging and rewarding this type of training can be.

So what is HIIT? In general, interval training is the opposite of the steady state cardio so many people do on machines or out on a jog. It's pushing yourself INTENSELY for short bursts, following those with recovery periods in a ratio of 1:4, 1:3, 1:2, or if you're a super stud, 1:1. This type of training has several benefits: it increases your VO2Max (amount of oxygen you can utilize during exercise), it puts your metabolism into overdrive, thereby burning more calories after the workout, and it doesn't take long to get a productive workout.

I suggest integrating 2-3 interval workouts per week into your schedule. They don't have to be long. Try 15-30 seconds of an intense pace followed by a 2 minute recovery period at a slower pace. Repeat 6 - 10 times. Another day, try a 45-60 second surge followed by a 2 minute recovery. You can do this on the treadmill, elliptical, or bike.

There's lots of info about HIIT on the web, but I actually happened across a good article http://www.askmen.com/sports/bodybuilding_100/135_fitness_tip.html. Check it out if you'd like more information.