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Archive for summer fitness

Staying hydrated in summer heat

Dehydration causes many problems in fitness and health. Drinking plenty of water before and after your workouts will help you achieve a peak performance on the cellular level. As we’re heading in to the summer months, be sure to keep a regular routine of drinking at least 40 ounces of water per day, even more in dry climates. If you’re training in the heat, you should try to bring water with you. There are many great water systems, for example the Fuel belt: http://www.trisports.com/fuelbelt.html. It is a nifty velcro belt that holds multiple mini water bottles. You can also try a camelback: http://www.trisports.com/cb-rogue-70.html which is a very small back pack that carries water you can sip on while you’re running. My favorite is the little hand held water carriers, like this FastDraw pouch http://www.trisports.com/ultimate-direction-fastdraw-n-groove.html. This particular model also carries your iPod. It just depends what’s easiest for you to deal with, and what your sport is. Also, adding ice to your water is helpful at reducing your body temperature if you’re getting too hot, and this makes your heart rate go up, thus your performance declines.
Have a great Memorial Day weekend and keep sipping on clean fresh H20 to enjoy your active outdoor adventures!

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Look better by standing taller

The way our bodies appear has more to do with what’s going on inside than you realize. When you are feeling down you actually tend to look down, and slump forward. As humans we have body language saying so much to each other. We cross our legs, fold our arms, close our bodies off to the dangers of the world. When feeling insecure about the state of our bodies, we suffer thinking we’ll be this way the rest of our lives. Do you think your body does not react to these negative thoughts? Of course our body feels the hatred and anger the brain emits! Loving your body today will most likely help it feel good and strong and healthy for tomorrow. You can think of it as, “I am just getting older” or “today is the youngest I will be for the rest of my life.” Your young body is alive and thriving so will you choose to let it sit there on the couch wasting precious time? Or take it out and see what it is capable of? Seize the day, my friend!

One chronic problem with many of my clients is that they hunch over and have poor posture. Do you know how much better your chest will look if you just stand tall and feel proud of who you are? Good posture is an amazingly simple way to look taller, leaner and more attractive overall. Men are notorious for doing a lot of bench press and or push-ups and tend to get really tight pecs and proportionately weaker upper back muscles. Thus, the hunched back problem festers. Even women, especially taller women and big-breasted women have to fight against our natural tendencies to slump forward. Also, focus on strengthening those beautiful upper back muscles by doing more fly, rows, and lat pull-downs to develop a nicer posture. If you keep your posture in mind throughout your training, it will improve.

Baby got back! Work those back muscles to improve your posture.

So, keep your chin up. Love yourself. Love your body. Because one day, you may look back and regret not taking advantage of these younger years.

Sunny weather = showing more skin

Are you ready to unveil to the world all your glory on the beaches and boardwalks of summer? How is that tummy looking? How are those thighs? Do you look good nearly naked? If you are confident in your physique then you probably don’t need to read this. But those of us who are striving to look a little better this spring and summer than we did last year, read on.

First off, it IS possible to achieve a lean healthy looking body! Now stop all that negative chatter and have hope.

Slim down before hitting the beaches!

Slim down before hitting the beaches!

Two of the greatest methods for getting that ideal body is through exercise and good nutrition. Easier said than done, eh? From my experience, we have to make it an on-going lifestyle to get the fat off and keep it off. Here’s a few tips this spring for looking slimmer and leaner.

  • Cut back on sugar. Sweets are a big culprit in adding extra empty calories to our diet, especially when consumed not before, not during nor after training. Like at 10 PM! Ease off on those girl scout cookies…
  • Drink more water. Staying hydrated
  • Drink less sweetened beverages. Or cut it out completely. Sodas, flavored drinks and other sweet drinks are a huge source of extra calories that just turn to fat! Just stick to water as the best beverage.
  • Speaking of fat, easy does it on the Easter candy, and other foods high in fat such as trans fats and saturated fats, like butter, cream and cheese. Instead eat healthy fats occasionally like plant-based foods, for exampl avocados, olive oil, and flax seed oil.
  • Don’t skip meals and get really starving and binge. Eat every 2 – 3 hours and prioritize eating more of the calories early in the day and taper off for a light meal at dinner.
  • Workout, get outside in this beautiful spring weather and go for a jog, go ride a bike, or just walk. Soon you’ll be showing the world your tan lines and if you skip workouts today, you’ll regret it in the summer!
  • Buy a nice new pair of running shoes to inspire you to feel excited to run, and throw out those old smelly shoes. Running shoes have limited miles available, so don’t use the same pair for too long.
  • Set a plan and schedule your workouts. If you have a job, you make sure to schedule that into your day, that will pay your bills. Well, if you schedule exercise, it will keep your heart healthy and help you to enjoy your life longer after you retire for that “job.” You are going to have your job your whole life, you are not going to have your job. Make fitness a priority.
  • Track your progress. If you can, take measurements of your waist and hips with a tape-measure to track your progress, instead of just weighing yourself.
  • Lastly, try to team up with a friend or join a running group, softball team, or bootcamp, like http://www.upyourfit.com/ my class in PB San Diego, CA! Power to the teamwork!

Well, if nothing else I hope this gets you pumped up to be healthier and connecting to your physical body. We are in our heads so much, it’s time to get out and go for it! You have the potential to be so much more than you can even imagine.

Summertime Fitness

Are you training for an event? Do you have any fun hikes, races, or other challenges set up for your summer? June is nearly over and if you’re feeling like summer is flying by, it is! What’s so great about good health in the summer:

  1. Longer sunlight hours for early morning workouts and late evening sunset jogs. Try to make an effort to wake up a little earlier if you can, and get some more fresh air in the early sunlight.
  2. Warmer water temperatures. Get out into the open water more! It’s so much better for you than chlorinated pools. Swimming is an excellent form of exercise working multi-joints and muscles and burns loads of calories.
  3. Being adventurous: try a new water sport. Wake boarding, surfing, paddle boarding, stand-up paddle boarding, kite-surfing, rowing, water-skiing, and boogie boarding, oh my!
  4. Amazing selection of fresh local produce at your local grocery store and at your local farmer’s markets. Get them while you can! Cook up some new concoctions in your kitchen and cut back on processed foods.
  5. Get Outdoors. If you can escape the office a little earlier one or two days a week, do it. Life is short and the summer even shorter. Enjoy life and savor the moment.

Activities make us come alive, feel happier and get in touch with nature and our bodies. So, skip the gym and have fun this summer! . . . http://www.upyourfit.com

Strong Abs — Do It Right!

If you’ve had me as your fitness coach, you know I’m a big proponent of strengthening your abdominals. However, strong abs seem to be commonly done wrong and it is simply sad that all these hard working fitness enthusiasts are only working the external muscles known as the rectus abdominus, AKA “six pack.” The six pack is one of the LEAST useful part of your abs. It is mostly just a show-off muscle that looks nice but does little for actual core power and strength! The ability to run faster, stay stronger longer, win tennis matches and races of all sorts is facilitated by your “powerhouse,” as we call in in Pilates. I’m talking about the full spectrum: obiques, transverse abdominus, the diaphram, intercostal muscles, the Pelvic floor muscles, the Multifidus, the muscles of the inner thigh, and the muscles encircling the sitting bone area. It’s a complex and powerful network of muscles that is often glossed over by most coaches and personal trainers. Strengthening inner core muscles helps you breathe better in the water while swimming, to run faster at the end of a workout or race, and creates better balance and overall injury resistance. The common misconception is that you need to use really heavy loads like dumbells and medicine balls to do all the ab strengthening. If you do this, you scare away all your stabilizers and interior muscles from doing the work. The bigger muscles, global mobilizers take over, not the muscles you want to target. In short, don’t be a meat head by just hammering out some hard core ab work. This will get you no where in the long run.

Take Advantage of the Season

It’s nearing the summer solstice June 21, the longest day of sunlight for the whole year. How does this affect you? Is your sleep disrupted because that darn sun is shining in your window so early? The season of summer comes once a year and it’s time to come alive! Time to get outside early and stay active until late in the day outside. Take life by the reigns and get your favorite activities going! If you make excuses and put it off, time will pass you by and soon it will be fall or even dark un-motivating winter. What are your activity plans for this summer? How about going on a weekly hike or a long bike-ride. Skip the indoor spinning classes, get outdoors and get a routine going.
Another exciting event in summer is the true season of local produce bursting off the aisles at the grocery store! Keep in mind all those super foods that are packed with anti-oxidants that we need to eat to stay healthy and free of disease and illness. Depending on where you live here’s a list of June produce that you may like to eat and share with friends & family:
Apricots
Blueberries *
Cantaloupe
Cherries
Corn
Lettuce
Peaches
Strawberries
Watermelon
* Superfood
Try visiting your local farmer’s market instead of the typical grocery store. Eating local is crucial this time of year, since most other seasons it’s more challenging to eat completely from local produce. But you may be impressed by the variety of delicious summer produce you can get from the farmer’s markets. Buying local cuts down on transportation costs, and ultimately green-house emissions; it pumps up the local economy . . . and it’s just natural! Have a great week and keep it healthy! Because being healthy means being happy.

A list of superfoods from Super Foods RX website:
Apples
Avocado
Beans
Blueberries
Broccoli
Cinnamon
Dark Chocolate
Dried SuperFruits
Extra Virgin Olive Oil
Garlic
Honey
Kiwi
Low Fat Yogurt
Oats
Onions
Oranges
Pomegranates
Pumpkin
Soy
Spinach
Tea
Tomatoes
Turkey
Walnuts
Wild Salmon

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