Working Out Wednesday! Walking...

Welcome to...

Lets have a chat about Walking replacing your workouts during the Summer...

Walking is an ever popular "physical" activity...
It was the most popular reason for quitting the gym/stopping working out for the summer while I worked at the gym. Walking is a great form of exercise and don't get me wrong I think it might be the best form of exercise for some... you can go for a walk for FREE and you can do it no matter how fit you are or what it is your goals are. And hey I get that it's nice outside and that you enjoy being outside, so do I, but is it enough?

Lets break it down...
An average woman that weighs about 180 lbs burns 178 calories walking for 30 minutes. 

If that same woman did a 30 min elliptical workout as well as a moderate weight lifting workout for 30 minutes she burns 604 calories.

So for that woman to equal the calories burned from doing both the strength and cardio workouts she would have to walk for 1 hour and 40 minutes! Are you going to walk for 1 hour and 40 minutes at least 3 times a week to make up for not doing a full workout?

While that may seem likely,  and I'm sure that most have the best intentions and may keep that up but what about the muscle tone you have gained throughout the colder months? If you don't use it you lose it...

I know that no one wants to be inside at the gym on a sunny Saturday (least of all me) but to be honest with you, your more likely to keep up your strength and muscle tone over the nicer summer months (when more of your body is showing) if you do continue to go to the gym or at the very least continue your strength training workouts.

I know that you might be going to the cabin or going camping every weekend, but lets be honest how often do you workout on the weekend? Plus you can still get in 3 to 4 workouts if you go to the gym or make exercise a priority Monday to Thursday...

And finally how can we forget that the most common thing to do in the summer is to gather with friends and family... and what do we do when we gather?

We EAT!

Were are taught from birth that at a gathering there MUST be food! Which is fine and if you moderate your eating than its not a big deal but... the most common food we eat in Summer when we gather is BBQ and we wash it down with beer or other high calorie alcoholic drinks, even if you don't drink the fruity beverages we are more inclined to drink during summer are higher in sugar and calories as well... So BBQ is kinda of a lose-lose situation when you pair it with reduced workouts and no strength training.


Long story short...
Walking is great for you and your body, I love walking and its something you can do no matter your age, weight, or your athletic ability, however pair it with some strength training and you have the recipe for success when it comes to losing weight and toning up! Don't sell yourself short over the Summer... Enjoy the nice weather, family outings, BBQ and drinks but keep up with your strength workouts so you don't have to start over next fall!

Working Out Wednesday! Butt Buster Muscle Move!

It another amazing Working Out Wednesday!

So last week I promised an awesome Butt Buster Muscle Move and since I am usually very reliable... here I am to deliver!

My Favorite Butt Buster is one that you can do just about anywhere... you may not want to to it everywhere but you could...

Its the simple and standard SQUAT!

Doing squats will work your bum, and almost all the muscles in your legs. Its a great simple exercise that will tone and lengthen your muscles plus you can make small adjustments that will help you target other areas as well!

Squats are basically bending your knees and pushing your bum out... it almost looks like you are sitting down in a chair.

There are some basic safety concerns that you want to focus on as your doing squats...
Keeping your back straight  make sure that your knees are lined up with your ankles and when you bend your knees that they shouldn't protrude over your toes. 

Modifying squats is easier than you think...
You can widen your stance to shift the focus to the inner and outer thigh.

And you can of course add the weight of your choice top make it a bit more taxing on your body... and what weight is more accessible than your CHILD!

(sorry about the fuzzy photo when your husband says he will take your photos while you do blog stuff sometimes you just have to take what you can get.)

TRAINER TIP: Working squats in as part of your regular daily routine can be easy too... try to do one squat for each piece of clothing you fold as you tackle the mountain of laundry that your family creates daily or as you watch TV with your kids do one squat for every-time one of the characters says something that they would repeat regularly like the main characters name or where they are going... because we all know there is a certain little girl and her monkey friend can hardly resist telling us 500 times!

Working a few squats into your day can not only do wonders for your behind but also for your mind! It will refocus you as you take a minute to do something for yourself and as you take a minute to leave the stress of raising kids to put that energy into fitness!

Happy Wednesday and Happy Workout!

Working Out Wednesday! Its All About Balance!

It's another Working out Wednesday!

I was going to post a muscle move today but... I thought that I would share just one more tasty information nugget before I jump head long into muscle moves...

It's all about balance!
Sounds easy right, workout  and get thinner, healthier, and more energetic... Yes and No.

When working out not only with clients but also doing my own workouts I have always found that people have that one favorite thing to do, that one target area that they want to see results with ASAP, that one element of their workout  that they could do all day if it was the only exercise that they ever had to do...

For me its legs!
I could do lunges and squats and leg presses until my legs fell apart.
I could walk to the ends of the earth if that was the only cardio that I had to do...
I hate doing cardiovascular workouts. (I did discover a love of running recently though.) I have never liked the bike or the cross trainer or really any part of just doing cardio and so I do it less than I do my strength training workouts.

However it is sooo important to make sure that your workout is a stable balance... and to be sure you have a stable balance follow these 3 simple workout rules!

Balance between your cardio and strength workouts! Ensuring this will give you a well rounded workout that will help you not only lose weight but make you look leaner as you strengthen and build your muscles. To do this try to get at least 30 minutes of cardio (if not more) as well as doing a 30 minute strength training workout every time you have a workout.

(Extra trainer tip! having more muscle mass will help you burn more calories even when you aren't working out.... like when your sitting at home watching your favorite shows!)

Balance your strength training workouts! It is so important to maintain balance when it comes to your strength training workout its self because training one area or just working on one body part will leave you with for example over trained biceps and too weak triceps... it looks funny, feels funny and can lead to injury! I know that I love to work my legs so for me I make that almost a reward... I train that area last so that my workout ends on a good, fun note or I train that area at the end of the week when I am trying to relieve stress...  I know most mommas (including myself!) want to trim around the waist but the best way to do that is to train your whole body so that you will see full body results including your tummy!

Finally Balance your workouts with at least 2 days OFF! Your body needs rest, and the best way to do that is to take 2 days off... Its hard work for your body to keep working all day to keep your body going plus to workout and on top of that repair the tiny rips in your muscles caused by strength training and build more muscle to make you stronger (which is what happens after you do a workout.)
So let your body have a day off!!!

So make a plan to start training with balance and get more balance in your everyday!

Check back next Wednesday for an awesome Butt Buster Muscle Move you can do at home at work or at the gym!

Working Out Wednesday! The Best Kept Weight loss Secret!

As you may or may not know I am/was a certified Personal Trainer, I worked with female only clients in a big name gym here in Canada for almost 2 years before moving to the business/customer service side of the company.  I still have all my knowledge of course... (Insert in your own singing voice because my is certainly not the one you want to hear.... they can't take that away from meeeeee... ) So I thought that I would share some of my knowledge here as I am sure that many of you are just as diverse as I am and are not just looking for recipes, crafts and things to do with your kids and families. So here starts a new theme....

So as of late I have been working out with and training my girlfriends, we meet at least 3 times a week. Recently one of those friends posted on Facebook that she has lost X amount of weight and was feeling fabulous, as one of her friends and one of her many motivators I wrote a big congrats and that she was awesome! About an hour later another of her friends wrote back... I'm going south soon I need your secrets. (p.s. I hate that every time you comment on a persons status it tells you that so and so commented too like I needed to know that those 12 other people who I don't know posted as well....)  When I read this all I thought and all I wanted to post back was....


HERE IS THE SECRET... Its the best kept fitness and weight loss secret out there...
Eat right and exercise regularly!

Sure its out there but really no one pays any attention to this solution because it takes time, you have to work at this solution and you have to want it bad enough that you will stick to it... Sure the whole world wants to loose some weight or get more toned or try to get healthier but if you don't want to put in the work you aren't going to see the results...

I wish that I could tell you that there was a magic pill that will help you lose weight and become healthy and thin by tomorrow but it just doesn't exist... Sure there are plenty of fad diets and loads of at home plans and even more quick fixes that claim to be the cure and they may have some results but long term they aren't good for you, they don't last and they aren't worth the money!

With that said here are my recommendations for a healthy lifestyle.
(before you change your lifestyle or start a workout plan consult your doctor to be sure they approve.)

Eat a balanced diet that includes eating sweets, meats, fruits, veggies, and starch. Don't deny yourself one food or another. Be smart and limit your portions of the foods you know aren't the best for you. When you deny yourself foods that you want like chocolate you are making yourself more likely to fail and give up on your goals and yourself.

Exercise... even just a few times a week to start, and when start to get your endurance up increase your workouts or just extend them. Walking, running, or the cross trainer for cardiovascular training and some simple strength training are all you need and you can do them at home... Although I find that it is more motivating to work out in the gym because you know A) that you are paying for the membership so why let it waste and B) you have a place to go without distractions that is ready, prepared and fully stocked with everything you might need for your workout!

There you have it very wordy, very long winded but simple enough workout and eat right.
Next Wednesday look for another great workout tip!

Tell The Truth Thursday! I Love to Work Out!

I may have mentioned before that I went to school to become and then worked as a Personal Trainer. 

I'm certainly not this lady....

(Picture from here)

But I did my share to help a few fab ladies get back in shape, stick with their workouts and reach their goals, and because it was my job and my passion I worked out quite frequently. Its something that I find centers me and makes me focus on nothing but me and making myself better. I instantly feel better, less stressed and ready to face the rest of the week, day or some times even just the next hour... 

Its sometimes sick how much I crave a workout. Not even the workout its self (the results yes, who wouldn't want those, especially if you didn't need to do the work to get them...) but the high you get from the workout. The I can do anything feeling, the I did good by me feeling, the my butt will be a little smaller feeling... 

Personally I love weight training and cardio and I could go on forever doing just that everyday....  I get the high from doing that,  I get the focus from doing that, and who wouldn't want to have that a little everyday... but I acknowledge that everyone gets their workout high somewhere else, my sister gets it from doing Yoga, others get it from doing group classes, lots get it from walking. Either way you slice it though that feeling, that high, its addictive.

Right now I am trying to lose the baby weight and feel more centered, but no matter the goal we all need a little inspiration, a little motivation. So with that in mind you may see more and more posts here on the blog that are workout related, or health related or even just a little motivation to keep me going. 

Are you working toward a goal? Are you just getting back on the workout wagon just like me? Do you need a little extra motivation? If you do leave me a comment or send me an Email and maybe we can help each other!