FitwiseTraining.com Blog

Be kind to yourself

2010-11-11T08:24:00.002-07:00

Being in the fitness industry for the past 15 years, I have heard far more negative comments vs. positive comments when someone talks about himself or herself. Some of these may sound familiar:
"I'm fat"
"I'm weak"
"I look disgusting"
"I have failed at exercise and dieting, I might as well give up. Who cares."
"I can't stay consistent with exercise"
"I'm slow"
"I suck at _____ (i.e. swimming)"
"I'm ugly"
Just looking at this list makes me sad that anyone would say these things as self-descriptors. Even if the comment is true (i.e. "I can't stay consistent with exercise") repeating such a comment does not serve one in a positive manner, but rather reinforces the behavior or belief, leading to a pattern of self-battering and unhealthy habits.

On the flip-side, instead of focusing on one's weakness or challenges, one can try to focus on the strengths or improvements:
"I dropped an inch in my waist!"
"I am getting stronger with every workout"
"I may not like my _____ (i.e. thighs), but I like how my _____ (i.e. arms) look"
"I have failed in the past, but this time I am going to make a lifestyle change"
"Last week I couldn't work out, but next week I will get ___ (i.e. 3) workouts"
"I may be slow, but I have great endurance"
"I am good at _________"
"I am good-looking"

So why is it so hard for us to say nice things about ourselves? It can be habit, what we were told as kids, or it can be an inability to love and appreciate ourselves and or bodies. I'll leave that up to the psychological health professionals.

Regardless of the reason, pay attention to the messages you give yourself. Every time you catch yourself saying a negative thing about yourself, counter it with a positive thing (even if you don't believe it). After awhile, you may find that you are being kind to yourself and it will be easier to move into healthier lifestyle patterns.

Yours in health,
Jen

Wellness vs. Fitness

2010-10-30T07:47:00.003-06:00

Several events this week inspired me to write this blog: one was an online article about exercise vs. activity, the other was a meeting with Kaiser Permanente in regards to a possible partnership. While there are many benefits to being physically fit, it may not be enough to attain optimal health.

The concept of wellness, on the other hand, encompasses the balance of physical, mental and spiritual health (this includes all beliefs). In order to experience WELLness, try these tips:

1. Physical:
In addition to any current exercise program:
a. Try to increase your steps/day. A pedometer can be found at most stores and are inexpensive.
b. Drink plenty of water. If you find water bland, add a slice of lemon or other fruit to add some flavor.
c. Try something new in regards to physical activity. Maybe its doing something active with your family (PLAY at the park with your kids instead of being purely a spectator), take a new class, download a new exercise video or DVD.

2. Mental:
a. In a world of high stress and craziness, try deep breathing every time you come to a red light in your car. For example, you may try to inhale to the count of 4, hold for 2, exhale to 6.
This will help take the edge off of your stress.
b. Try a "gratitude journal." My personal training client started this over a year ago, and I always thought it was a great idea. Every day she writes about what she is thankful for in her life. If you are not big on writing in a journal, just write (or type) one thing you are grateful for each day.
c. Get quality sleep. If you are not rested, how can you properly handle all the day-to-day tasks and stress?

3. Spiritual:
a. Create 5-30 minutes each day of alone time. This may seem impossible to some, but try 5 minutes and slowly increase the time. Whether this be a walk, exercise, meditation, or just sitting with yourself. You deserve your time and energy just as much as anyone else.
b. Spend time in nature. Even if you don't live in a "nature-based" area, take a moment to enjoy the beauty of the fall season through trees, looking at nature photography, etc.
c. Laugh. We have all had a good laugh, and when we are laughing, we are experiencing the joy in the present moment. I am currently reading a book that makes me laugh out loud, and I realize how it lifts my spirits.

Stay tuned on more wellness and information, and don't be surprised if you start to see new products on our website in regards to wellness!

Yours in health,
Jen
CEO/Founder

Pay Now or Pay Later

2010-10-19T13:47:00.003-06:00

After seeing both my mother and mother-in-law fall seriously ill recently, I have been reminded how important it is to be proactive with good nutritional habits and regular exercise. Both moms have never taken care of themselves; both being heavy smokers, inactive, and not eating a sound nutritional diet. Many Americans practice similar habits. In my moms' cases, their illnesses could have been prevented if they took better care of themselves. In fact, 8 out of the top 10 diseases in the U.S. are considered "lifestyle diseases."

We live in the age of mass information (and much misinformation), rising health care costs, and the rising incidence of obesity and lifestyle disease. Its perplexing to think that with all the knowledge we have access to, that we are getting sicker as a nation. As we are on the cusp of health care reform, I challenge you to take a serious look at your wellness habits and see what you personally can do to improve your health and help prevent long-term disease.

As a start, ask yourself:
1. Am I getting at least 20 minutes of physical activity a day?
2. Am I eating the majority of real, whole, unprocessed foods?
3. Am I getting quality sleep?
4. Am I taking at least 5 minutes of quiet time alone?
5. What am I doing to relieve stress? Is it healthy or unhealthy?

I hope these questions provide some insight to your wellness patterns. If there is something you are not happy with, then I suggest that you start today to take a proactive approach to change that habit for the better. Educate yourself by going to such websites as the Center for Disease Control, American Heart Association, and the American Cancer Society. Create small daily goals that are specific, realistic, and attainable.

In closing, its obvious that we only have one body. What is not immediately obvious is we need to make the time now (to exercise, to cook, etc.) for wellness, or else we will be making time for disease later.

Yours in Health,
Jen Lesea-Ames
CEO/Founder
Fitwise Training, Inc.

Fitwise Training Update

2010-10-06T09:32:00.003-06:00

In March 2010, we decided to bundle all of our fitness video programs into one low price. The sport specific programs (running and soccer) were bundled accordingly as well. In the past 6 months, we have been tracking traffic and sales with this new website. We want to get feedback from you as to what you would like to see on our website. Daily fitness tips? Different pricing? Being able to purchase 1 program at a time? Please email us at jen@fitwisetraining.com your suggestions and feedback. We will consider your suggestions as we make updates to our website.

In good health,
Jen Lesea-Ames
CEO/Founder
Fitwise Training, Inc.

Triathletes listen up: your swim & bike could be hurting your run.

2010-06-02T08:15:00.000-06:00

Sport specific development may inhibit optimum running.
• Fatigue from S&B (swim & bike) leave less margin for pacing errors on the run
• Triathletes are generally heavier than runners
• Triathletes have less time to develop the run
• S&B muscle function (concentric) is opposite to the run (eccentric)
• S&B are supported activities, no need to combat gravity on every step
• In triathlon the swim & bike are partial effort activities, while the run is a maximum effort

More specifically:
SWIMMERS:
• Bigger upper body musculature needed to swim lowers VO2max, raises center of mass
• They are set up ipsilaterally – i.e. the left hip and shoulder work together instead of opposite as in running
• They have well developed engines but lower bone density – i.e. a weak chassis for running
• They have a “hard work” mindset which when applied to running leads to break down
CYCLISTS:
• Poor hip flexor mobility makes them quad dominant runners
• The muscles on the outside of the thigh tend to be too large – cause patellar tracking problems, IT Band Syndrome and add speed limiting weight to the lever
• The upper calf muscles (gastrocs) tend to become too large adding weight to the leg lever down low; a bad thing if you want to be able to swing that lever through quickly!
• Cyclists tend to become hunched over and their connective tissue resets in this pattern. This impacts their posture and ability to maintain a tall and stacked posture when they run. They bend at the waist/hips & run as if their behind is stuck in a bucket

With the above in mind develop training that counteracts these & do not allow the other sports to “blanket” the run conditioning especially as it pertains to the run neuro-muscular skill component. This happens especially when riding the bike too much when injured on the run – use other alternatives.
© Bobby McGee – Bobby McGee Endurance Sports
www.BobbyMcGee.com

Which core muscles need specific attention for runners?

2010-04-22T10:04:00.000-06:00

The term “core” has become so ingrained in the psyche of the exercise community that the implications for running have been somewhat lost.

It is essential that when runners perform stabilization exercises, we see them as improving the “hold” we have on our pelvis as our foot strikes the ground, holds us dynamically as our body passes over the pivot point and then holds rigidly as we release elastic energy at toe off. A case is thus made for doing the majority of this work while standing or balancing.

For this reason these exercises should not only be considered as those for our abdominal muscles (obliques, rectus and most importantly transverse abs), but also the back stabilizers: most importantly the quadratus lumborum (QL) and multifidus. Also include exercises that strengthen the hip flexors, glutes, groin and even knee stabilizers.

The more taught the pelvis, the more elastic energy you will have to be used for increasing running efficiency.

Written by:
Bobby McGee – Bobby McGee Endurance Sports
www.BobbyMcGee.com

How should my foot interact with the running surface?

2010-04-15T06:06:00.000-06:00

This is currently a subject of great debate, as the book, Born to Run, by Christopher McDougall has brought the concept of barefoot running sharply to the fore. Most runners who started running as a fitness activity simply extended their walking gait, which is a heel first strike, and were allowed to get away with this because of modern running footwear with well cushioned heels.

Naturally in running, the foot should land as close to underneath the center of mass as possible, landing on the outside (lateral) edge of the mid foot (just on & behind the pad behind the little toe). The heel will then roll down towards the surface and either lightly touch in distance running or not, as in sprinting. The foot then rolls inward over the strong part of the outside edge, loads the arch (connective tissue and muscle) as a spring and a shock absorber and then onto the ball of the foot before coming off the ground with the big toe leaving last.

However, if you DON’T naturally run like this, be very careful and gradual with the process of doing so if you decide to change, as your plantar fascia and achilles tendon could no doubt become injured if you are too hasty, (as well as possible foot stress fractures). If you do strike heel first, try to have the forefoot follow VERY quickly and consider the sole of your shoe as curved like a partial car tire and rolling from the microsecond the outside of the heel hits the surface till the big toe leaves the ground. This is similar to the fore foot strike, but starts at the heel, rolls across the outside of the foot and then inwards (also loading the arch) towards and onto the ball of the foot and off the big toe. Some elastic return is lost from the achilles in this manner, but it is still an effective way to run and many top runners do so.

Written by: Bobby McGee

Bobby McGee Endurance Sports

www.bobbymcgee.com

Correct arm useage for runners

2010-03-02T08:53:00.001-07:00

The arms are closer to the brain than the legs. This simple fact makes it possible through the intricately integrated connection between all limbs, called the kinetic chain, to use your arms effectively to become a better runner. One key component of effective running is to have your feet be on the ground for the briefest period possible for any given foot strike. This is called stride rate and since the arms and legs MUST move in unison (left knee to right elbow in front for example), it stands to reason that the quicker the arm is moved back and then automatically swung forward, the quicker the legs must move. In short, effective running is often measured by how rapidly the foot can return for the next foot-fall from toe-off.

Ensure that the arms remain bent at 90 degrees or more. I often use a little pebble, held in the crook of the elbow and not to be dropped while running, to drill this component. The lowest part of the arm, at any point during the swing must be the elbow. If there are no deficiencies elsewhere, the arms should be swung symmetrically under the shoulder. When viewed from the front, the hand should be inside (or nearer the body than the elbow). If possible, keep each arm on the outside of the sternum and try not to cross the center line of the body. Some good runners do this, however, and it is not a deal-breaker. What is a deal-breaker though is rotating the upper body across the line of travel where clearly there is a “disconnect” between the torso & the legs.

Relaxed, bent, coordinated, quick, rearward punching arms will help you be a more effective runner.

Written by:
©Bobby McGee – Bobby McGee Endurance Sports
Fitwise Training Running Technical Director
www.BobbyMcGee.com

NEW WEBSITE, NEW PRICING!

2010-02-22T08:50:00.002-07:00

For the past several months, we have been diligently working to provide you with a better, easier platform to access our downloadable exercise video routines, which can be downloaded to any portable viewing device. We are pleased to announce that we are live with our new website, called Portable Fitness Videos! At Portable Fitness Videos, you can purchase over 20 exercise video routines for one low price of $29.95. In the next week, we will also have our specialty products available, such as Bobby McGee's instructional running videos for $29.95 and Marcelo Balboa's Soccer-wise DVD for sale for $14.95.

Best of all, from now until 3/31/10, when you purchase from Portable Fitness Videos, you will be entered to win a 160GB Classic iPod! Winner will be announced April 2, 2010.

In good health,
Jen Lesea-Ames
CEO, Fitwise Training, Inc.

Runners start your motors: switching on musculature before racing & training

2009-12-22T08:33:00.001-07:00

Exercise science is accelerating the level at which we understand how our bodies function at a crazy rate. We used to believe in something called a 2nd breath; now we know we just weren’t warmed up enough! We thought stretching was a good idea before exercise; now we are pretty sure it’s a bad idea. We thought a warm up was for our central physiology only; increasing heart rate, core temperature, ventilatory rate, etc. Turns out that muscles that have been passive through sleep or daily work need to be specifically activated before we begin our warm up. The next step is more muscle fibers need to be recruited to perform optimally. Additionally, our movement patterns need to be facilitated and initiated effectively before we can perform at our best, whether in training or competition. The art and science of muscle activation is relatively new for most individuals who exercise. Be sure to learn more: you’ll be blown away at the difference it can make for you. What’s not to like about better performance, feeling better and staying injury free?

Bobby McGee – Bobby McGee Endurance Sports
www.BobbyMcGee.com

Are you a "lifter" or a "pusher"? The answer could be the silver bullet your running needs

2009-11-24T09:32:00.001-07:00

The forward lean and its contribution to an increased stride rate is a highly desirable component required to being an efficient runner. The forward lean, however, is only one component that increases stride rate; power application is the other. It is a common myth that in order to have a high knee lift when you run you have to fire your hip flexors. By powerfully extending your leg downwards and ultimately backwards (because of forward momentum) in an unloaded fashion the hip flexors are extended (or loaded), resulting in a powerful contraction. This leads to that light, “springy” high knee lift which is characteristic of great runners.
Please make sure that you do not push while the foot is on the ground, but before this; like throwing a pogo stick at the ground. If you push while the foot is on the surface, you stop it from unloading elastically. Overall, we have reviewed the 5 parts for good running form, versus the one part of strength!

©Bobby McGee – Bobby McGee Endurance Sports
www.BobbyMcGee.com

Lean your way to great running

2009-10-20T13:17:00.001-06:00

A slight forward lean from the ankles, with the chest and pelvis squarely aligned with each other, is a great way to gain a mechanical advantage while running. A forward lean utilizes gravity as well as increases cadence or stride rate, which is a desirable asset to the distance runner. Be sure not to lean too much; this can create over rotation and put pressure on the core muscles. Do NOT lean from the waist, but rather from the ankles. Remember to keep the elbows bent 90 degrees or less, take smaller, but quicker steps and run “lightly” over the running surface. If you are leaning too much, your foot strike becomes too loud and heavy. This leads to having to lift your legs to clear the foot to stop it from scraping the surface; this lifting is a total no-no!
Happy running!
Bobby McGee
Fitwise Training Running Technical Director

Bobby McGee Endurance Sports
http://www.bobbymcgee.com

Cadence is the key to successful running

2009-09-21T14:51:00.002-06:00

The forward lean in running is free speed, but the high cadence (i.e. stride rate or turnover) is the most important aspect of successful running. The less the amount of time your foot can be on the ground, the less strength is required, which translates to less fatigue & less eccentric micro tearing in the leg muscles.

A hallmark of champion distance runners is a stride rate of over 180 steps per minute – some as high as 208! Count your cadence by counting the number of foot strikes you achieve with one foot in 15 seconds and then multiply that by 4. This will give you a single leg turnover in 1 minute. The minimum number you are striving for is 23 (or 92 steps per foot per minute, which is 184 for both feet). Your foot size, leg length or gender is irrelevant.

Lastly, do not simply try to increase your cadence by moving your legs faster; this may lead to injury and may not improve performance. To better improve cadence:
1. Lean slightly forward from the ankle and staying tall through the hips,
2. Bend your elbows 90* (i.e. till you could hold a pebble in the crook of your elbow & not drop it for the duration of the run), and punching your elbows back slightly
3. Push your foot to the ground, but NOT while its on the ground, rather than launching up into the air & dropping to the ground.

Happy training!
Bobby McGee
Fitwise Training Running Technical Director
http://www.bobbymcgee.com

Addressing running mechanics while you train and race is the purest form of concentration

2009-08-21T08:12:00.002-06:00

Focusing on anything other than that which can propel you forward faster during running can be called lost focus. Focusing on fatigue, or trying to think dissociatively, i.e. of something else to get your mind off the task at hand, when racing or running hard, leads to reduced access to fitness & ability. Focusing on how you are running is also ineffectual, as this is a cognitive process that occurs so much slower (it is chemical), than the natural (electrical) flow of a reflex (unconscious) action. Thoughts on getting limbs & body into optimal position to gain maximum benefit from power application & elastic return are excellent ways to focus. Focusing on a feeling or image is also very powerful. At the start of an endurance race, focus on mood words like, easy, smooth, powerful, relaxed, will help you to not interfere cognitively with your body’s natural ability to perform. However, when fatigue sets in, it becomes useful to think objectively about what to do, especially if your form has deteriorated.

Written by,
Bobby McGee – Bobby McGee Endurance Sports
www.bobbymcgee.com

When to start training for ski season

2009-07-28T08:53:00.002-06:00

It’s hard to believe that July is ending, it’s mid-MBL season, we had 90 degree days in Colorado, and finally the rivers are calm enough to start fly fishing in the high country. It’s amazing how much rain and cold temperatures we experience in the mountains of Colorado over the last few months. That said, summer has arrived but the fact remains it doesn’t stick around.

The ski season is rapidly approaching and for those of you rocking your Jimmy Buffet T-shirts and flip-flops, we are approximately three months from opening day in Colorado. Yes that’s right, typically at least one resort in Colorado opens mid-October.

By no means do I suggest that it’s time to trade in the board shorts and sandals for turtlenecks and Smartwool. Actually I never recommend trading anything for a turtleneck, and personally I wear Smartwool year round, but I digress. My point is, now is the time to start training for the ski season.

You don’t need to be popping blood vessels in your forehead while squatting your refrigerator, but you to need to focus on core strength and flexibility. Focusing on a few fundamental core and flexibility workouts will improve your overall fitness and get you ready to enter a new ski season. Most importantly, with a good base, your body will be more prepared as you enter the more intense ski training programs (i.e. ski conditioning classes at the gym) in the next few months.

Here are a few suggestions, all video clips can be purchased at FitwiseTraining.com, either individually or as a package:

A-Frame Walk
Dead Horses
Mallards
Bosu Standing Squat
V-Ups
Ankle Band Wide Step
Side Plank Oblique Crunch
Prone Iso Abs
Stability Ball Jig with Crunch

Cheers,
Jed Schuetze
Fitwise Training Ski Technical Director

Dynamic Warm up Drills: How to give you your best shot at an optimal race event

2009-07-20T12:53:00.002-06:00

In my previous post, I spoke about the deleterious effects of passive stretching before exercise. So what are you supposed to do before exercise or competition? The answer is a series of progressively more intense activities that bring the body to a point where it is ready for peak performance. These activities include:
1. Mobility exercises – these increase the range of motion of a joint, so that it can manage the requirements of the activity safely & effectively. An example of such an activity are increasingly aggressive arm circles for a swimmer
2. Facilitation exercises – these exercises mimic the activity about to be performed in an ever increasing range of motion & intensity. An example of this might be a high knee drill before a quality run work out
3. Recruitment exercises – these exercises are careful repetitions of the movement required in an overloaded fashion. This ensures that enough muscle fibers are recruited to not only perform safely, but competitively. An example of this might be swinging a baseball bat with a weighted doughnut attached prior to batting practice.
Happy training! Bobby McGee
To download my series of dynamic warm-up exercises, click here.

1. Passive stretching before training & racing slows you down

2009-06-24T17:10:00.001-06:00

Written by: Bobby McGee, Fitwise Training Running Technical Director

The purpose of stretching is to allow muscles to recover by “switching off “& allow nutrients to enter the tissue. Muscles require downtime to metabolize the effects of hard work & repair/grow stronger. Tests have shown that passive stretching actually slows down muscle speed (sequential firing) & recruitment (the number of muscle fibers available to do the work required). Passive stretching may even destabilize certain joints, like the hip joint, & lead to injury during the training session that follows the stretching session. Studies have shown that people who stretch passively are more likely to get injured than those who don’t! In later blogs I will explain how a Dynamic Warm Up Procedure is a far better way to go to gain optimal results from your fitness. So if you want to stretch passively, do so after training & even here, I recommend that you actively stretch for a far better result.

Travelwise workout keeps you fit on the road

2009-06-01T06:55:00.003-06:00

Our Travelwise workout is specially designed to keep you fit while you travel, incorporating strength, yoga, pilates and general stretching exercises. It can be done in about 10 minutes a day, and most exercises do not require any equipment (the other 3 exercises require dumbbells).

Our customer, Sara Sullivan, who is on a quest to lose 100 pounds, thought it was so cool that she blogged about it. To read her post, click here.

New look, new information

2009-05-28T13:47:00.003-06:00

During our 6 week hiatus from blogging and sending newsletters, we have been busy reviewing and refocusing our products and services. Along with our "new" look, we will provide you not only with company updates, but also with more diverse health and fitness information. It is our intention to build our blog contributors to include all of the Fitwise Training experts. If you have any content ideas or fitness-related questions, please send an email to: jen@fitwisetraining.com.
Yours in health,
Jen, CEO FitwiseTraining.com

How sore is too sore?

2009-04-06T14:14:00.003-06:00

Depending on the type or intensity of the workout, one may be sore for a day or two after up to a 4-5 days. So how sore is too sore?

If you experience muscle soreness 24-48 hours after exercise, that is a normal response called "Delayed Onset Muscle Soreness or DOMS." If you are sore more than 3 days after your workout, you may have overdone it. In this case, its best to decrease the intensity of your next workout. If you are sore more than a week, you may have strained a muscle, tendon, or ligament. In this scenario, you may need to see your doctor.

No matter how long your soreness lasts, it is a good idea not to do the same type of exercise until your soreness goes away. For example, if you are sore from running, the following day you do an easy spin or swim.

Happy training!

De-stress with exercise

2009-03-17T07:44:00.000-06:00

A friend recently told me, "stress kills." It was a blunt reaction to me explaining what was going on in my life, but I realized he had a point. In addition to the physical effects of chronic stress, many experience anxiety, lack of sleep, and depression. Its not surprising to mention that I have seen an increasing amount of us who are operating under a high level of stress. Below are a few simple tips to help you lower your stress level:

Breathe. Whether or not we are exercising, many of us breathe "shallow" (from the upper part of the lungs). Take a moment (I practice this at red lights while driving) to breathe in for 4 counts (1 count = 1/2 second), hold for 2 counts, and exhale for 6 counts. While exercising, "tune in" and focus on your breathing.
Take a walk. In addition to your exercise routine, take 15-20 minutes out of your day to just get out and walk. Focus on breathing and the rhythm of your steps, it has a meditative effect.
Take new class. Kickboxing/boxing is great for releasing anger, dance is way to let go and have fun, and yoga, T'ai Chi, and Pilates are great for slowing down. No classes in your area? Buy a DVD for home-based exercise.
Make an active commitment to your exercise routine. We all lead busy lives. By making an active commitment to daily exercise, you are creating time just for YOU; whether that be using exercise to think about things or forget about your day.

Lose weight no matter what the diet

2009-03-08T12:45:00.000-06:00

USA Today recently reported on the results of an NIH study that people lost weight by restricting calories, regardless of type of diet. This really isn't new news, but rather an effort to cut through the hype of fad diets.

It is important to remember that weight management is about caloric balance: a caloric surplus (taking more calories in vs. burned) will result in weight gain, and a caloric deficit (more calories burned vs. taking in) results in weight loss.

Numerous studies show that those who have exercised along with caloric restriction saw weight loss from fat stores vs. diet-only groups, who saw weight loss from both fat and lean body mass.

In summary, if you want to lose weight, remember you must create a caloric deficit of 3500 calories to lose 1 pound of fat. Healthy weight loss is 0.5-2.5 pounds/week, and the best way to accomplish this is through a combination of daily physical activity + moderate caloric restriction.

Couples' exercise ideas

2009-02-14T08:41:00.001-07:00

Ah...Valentine's Day: love is in the air and you want to celebrate most likely with flowers, chocolates, or dinner (and...). But what about starting a new tradition with a date night with exercise? I admit, it may sound dreadful at first, but I can't imagine a better way to spend time with your significant other than by doing something that is fun and both good for the body and mind. Here are a few ideas:

Set aside a time once a week to meet at the gym. You can do your separate workouts, but afterwords you can soak in the hot tub together or go out to dinner.
If not the gym and the weather is favorable, why not plan a weekly walk, hike, snowshoe? It allows time for you to spend with each other while enjoying the outdoors.
They say variety is the spice of life, so why not try an activity that is new? Perhaps you have always wanted to try yoga but have been intimidated, or if you are able, hire a trainer for an hour to teach you "partner stretching". Some of my clients have joined running groups and trained together for a race. You get the idea...

You may have to break away (a little bit) from your routine, but the bottom line is that it is FUN and it motivates the both of you to stay committed to a healthy lifestyle. So get out there and try something new together, and HAVE FUN! HAPPY VALENTINES' DAY!

Tips for a healthy back

2009-02-07T08:54:00.001-07:00

Approximately 8 out of 10 Americans have some form of back pain, be it mild or severe. Aside from a back (i.e. spine/disc) injury, several reasons exist for general back pain:

Weak core muscles (particularly the Transversus Abdominus)
Tight hamstring muscles
Stress

If you have mild back pain and have ruled out any injury to the back or spine (by seeing your physician), below are a few simple tips that may help alleviate back discomfort:

If you haven't been strengthening your core, try Pilates or consult a Certified Personal Trainer to set you up on a core strengthening program.
If you sit at a desk most of the day, chances are your hamstrings (located at back of the upper leg) are tight. Perform a standing hamstring stretch. Gently hold the stretch for up to 30 seconds, do not bounce or do if there is pain.
Many of us "hold" our stress in our muscles: usually in the back, neck, or hips. Be sure to practice some stress-busting tips such as deep breathing/meditation, walking, do something you enjoy (i.e. reading), or take a warm bath in the evening.

(Note: Please consult your physician before beginning any new form of exercise)

Core exercise defined

2009-01-30T15:39:00.001-07:00

At the gym I hear a lot of talk about the "core" and often times, incorrectly so. It is common for people to talk about the core as an exchange for "abs". The core, however, is much more than working on the 6-pack.
Simply put, the "core" is made up of:

Abdominal muscles: mainly the rectus abdominus (the "6-pack" muscle), the obliques (side muscles that aid in rotation), and the transversus abdominus (the horizontal muscle that aids in stabilization of the trunk).
Back muscles: mainly the back extensors and lats
Glutes: Gluteus maximus, medius and minimus

There are smaller muscles that make up the core which aid in pelvic and spinal stabilization that are not mentioned above (I wanted to keep this short and sweet). The take home message is to make sure that you are balancing ab exercises with back and glute exercises. Pilates is a great form of core strengthening. If you belong to a gym, most Pilates mat classes are included in your membership, so check it out! Or check out our Pilates downloadable videos!

How can I make time to exercise?

2009-01-23T09:59:00.001-07:00

Here are some tips to get daily exercise into your schedule:

Wake-up earlier. Get it in before the start of your day and you'll won't have to worry about it.

Use your lunch break as your workout time by either walking outside or hitting the gym. If you pack your lunch, you can take 10 minutes to eat at your desk. You'll save money on food and have more time to exercise.

Cut back on TV/couch time. Whether in the evening or on the weekend, take a walk (make it a family affair), hit the gym after work, or throw in a workout DVD.

The American College of Sports Medicine recommends a minimum of 30 minutes of exercise most days of the week, so start off with 30 min. 4-6 times a week and gradually increase your time. Note: Please consult your physician before beginning any exercise program.

For more free fitness tips and articles, go to: http://www.examiner.com/x-2191-Personal-Training-Examiner

FREE Personal Trainer Advice!

2009-01-15T17:18:00.003-07:00

HAPPY NEW YEAR! Wow, its already the middle of January? I hope your New Year is off to a great start.

I wanted to announce that my column on Examiner.com is in full swing and I am writing 3-4 articles each week ranging from "Goal Setting" to "Can a recession cause weight gain?"

To read these articles, go to: http://www.examiner.com/x-2191-Personal-Training-Examiner~y2009m1d15-No-equipment-strength-workout. Add it to your favorites, as I am continuously writing new articles.

Of course, this does not mean that I won't be answering YOUR fitness and training questions. Send your questions to: customerservice@fitwisetraining.com. If your question gets selected to be answered on our blog, you will receive any Fitwise Training exercise program free of charge. So e-mail us and let's make 2009 your healthiest, fittest year!

Best, Jen
CEO/Founder

Announcement

2008-12-27T14:45:00.002-07:00

We are pleased to announce that Jen Lesea-Ames, CEO/Founder of Fitwise Training, has been selected as the National Personal Training Examiner for www.examiner.com

For the month of January, Jen will be posting daily fitness and nutrition information to help YOU with your health and fitness goals for 2009. Thereafter, she will be writing 3-4 articles a week.

All of this information will be FREE, all you need to do is go to: www.examiner.com, click on "Fitness and Weight Loss" to read Jen's posts. She will also include streaming videos from the Fitwise Training video library, fitness info, recipes, and more!

Happy New Year!

2008-12-27T14:20:00.002-07:00

As 2008 comes to a close, we have had a chance to reflect on the growth and changes of Fitwise Training. Some highlights include:
- National Press:
Shape Magazine (2/08), Ski Magazine (12/08) and USA Weekend (11/08)
- Partnering with 2 US Ski and Snowboard Association Clubs: Team Summit and Eldora Ski and Snowboard Club
- Adding features such as our "Ask the Experts" blog for free fitness and nutrition information
- Creating our 4-week weight loss program, which has 3 levels and a 89 page eBook packaged with our downloadable fitness programs

2009 will be an even busier year for us, as we intend to add new content, increase partnerships, and expand our team. As always, please feel free to email us with questions for this column to: customerservice@fitwisetraining.com If your question is selected, you will receive a coupon for $10 to use for any of our products.

Again, best wishes in 2009!

Yours in health,
The Fitwise Training Team: Jen, Steve, Shawn, Skip, Brian, June, Lawrence, Jed, Lisa, Bobby, and Marcelo

How do I avoid holiday weight gain?

2008-12-02T12:13:00.002-07:00

Its a bummer but its true: the average American gains 5-7 pounds between Thanksgiving and New Year's. To avoid becoming a part of this statistic, here are some tips to avoid holiday weight gain:

Holiday Parties:
1. Before the party, eat a healthy meal at home. You'll be less inclined to overeat at the party.
2. If you don't have time to eat at home before the party, use a smaller appetizer plate and stock up on veggies, fruit, and lean protein (i.e. chicken, turkey, etc.). Avoid cheese (1 oz. = 100 cal!), bread, and sugar.
3. Alternate a glass of water between wine, beer, mixed drinks. You'll cut calories and stay hydrated.

Holiday Meals:
1. One plate should consist of: 1/2 veggies, 1/4 protein, 1/4 starch OR dessert.
2. Limit your meal to 1 plate.
3. See #3 above

Exercise Tips:
1. Don't wait until after New Year's to get started on an exercise plan. Even 20 minutes a day can make a difference!
2. If you are pressed for time and have a good aerobic base, use interval training (after a warm up, alternate fast and slow paces). Intervals will increase your caloric expenditure for that exercise session.
3. A quick home strength workout (see Nov. 19 blog for example) 2x/week will help keep your metabolism elevated.
4. To keep your body moving (and the calories burning): use stairs instead of elevators, park at the end of the parking lot, take a walk break or quick stair workout at lunch.

Have a happy, healthy, and safe holiday season!
Jen Lesea-Ames
President and Founder

I am traveling for Thanksgiving. What exercises (w/o equipment) can I do while I am out of town?

2008-11-19T11:11:00.002-07:00

Considering that you will be visiting with family and friends during your holiday trip, let's keep it short and simple. The basic 3 strength exercises can be done without equipment: standing squats or lunges, ab cunches, and pushups (on knees or toes). Also, traveling in cars or airplanes can make your muscles tight and sore. You can do a number of stretches* to ease the tightness, such as for the hamstrings, calves, quads, shoulder, neck, and back. Be sure to warm up a little before stretching (i.e. walk 5 min), and hold each stretch for 20-30 seconds, and do not stretch if its painful. Happy Thanksgiving!

*I normally don't recommend our products on the blog, but in this case, I'll mentioned that we have a Travelwise DVD and downloadable workout that you can purchase. It includes no-equipment and free weight exercises, drawing from the disciplines of yoga, pilates, gneral flexibility training, and strength training.

Yours in health,
Jen Lesea-Ames
President

Got stress?

2008-10-22T10:29:00.002-06:00

For the past 2 weeks I have had many people (friends and clients) tell me that they are not sleeping at night, they have low energy, they haven't had good workouts, and are even catching the common cold; but this time the cold is lasting for a month or longer. It dawned on me that there is a trend here, and I believe the trend is stress.

I think its fair to assume many of us, whether we recognize it or not, are stressed about the elections, the economy, the upcoming holidays, and stuff going on in our daily lives. Unfortunately, excess stress can put one into the vicious cycle of not sleeping well, which leads to low energy, which can lead to excess caffeine intake and making poor food choices, which can lead to poor quality workouts...and round and round we go. Excess stress even lowers immune function, making us more prone to getting sick.

So, what are we to do?

While it is impossible to eliminate stress from our lives, here are a few suggestions to make our stress a bit more manageable:

1. Recognize what is causing the stress. Once we identify our stressors, we can see if we can make a difference in resolving it or minimizing its effect.

2. Try to begin or end the day by thinking about the good things in your life. When we think about the positive things in our lives, we are distracted from our stress, at least temporarily.

3. Make sure you are getting a daily dose of humor. I actually look forward to getting joke emails these days, and its because I often find myself laughing out loud.

4. If you aren't sleeping: try to read or drink an herbal tea or warm milk before bed. If you are stressed out about what is going on in the world, DON'T make watching the news the last thing you do before falling asleep! If you wake up in the middle of the night, try deep, slow breathing (2-4 counts breathe in, 4-6 counts breathe out).

5. If you are low energy, try to be more cognisant of reducing caffeine intake and focus on eating high quality foods. Also, a 5-10 minute stretching or walking break will help re-energize you.

6. If you are having poor quality workouts: try to recognize the reason(s). Is is lack of sleep? Dehydration? Boredom? Focus on getting rest, drinking plenty of water, and maybe trying a new form of exercise.

I hope these tips will help you get through your days with a bit more ease!

Yours in health,
Jen

Should I eat Protein before or after my workout?

2008-09-30T09:22:00.003-06:00

This is a pretty common question. The short answer is carbohydrates of a moderate glycemic index 2 hours before your workout and a carbohydrate-protein mix following your workout.

I know eating 2 hours before a workout can be tough, especially if you workout early in the morning or directly after work. However, consuming a pre-workout meal will allow you to have more energy and train harder. The optimal pre-workout meal should contain about 3-5g of carbohydrates per kg (2.2 pounds) of body weight. Additionally, the meal should contain relatively small amounts of fat and fiber to facilitate gastric emptying and minimize gastric distress (cramps).

The post exercise meal should be consumed within 45 minutes of finishing the workout. The meal should contain a mix of carbohydrates (50% of calories of the meal) and 40% from protein. The other 10% can come from "good" unsaturated fats. It is also important to remember that hydration is key after a workout. It's a good idea to weigh yourself before the workout and immediately after the workout. Drink about 16 fl. oz. of water for every pound lost.

Following these guidelines should help your body obtain optimal recovery and enable you to train harder on your next workout!

I have been running 3-4 miles 3x week for the past month but I haven't lost any weight. What's up?

2008-09-23T12:07:00.002-06:00

This situation is certainly frustrating, and many people wonder WHY weight loss hasn't been occurring when starting an aerobic exercise program. There are a few things to consider:

1. Sometimes it takes your metabolism a few weeks to readjust to a different level of energy expenditure. So be patient...
2. Are you strength training? Strength training large muscle groups for a minimum 2x week will increase lean body mass, thus increasing your resting metabolism. If you increase your resting metabolism you will burn more calories at rest. Now how cool is that?
3. Because weight management all boils down to (no pun intended) calories in vs. calories out, what is your food intake? Are you eating more because you are hungrier from exercising? Are you managing your portions? What is the quality of food you are eating? Try to increase awareness by eating unprocessed foods, reading labels, measuring food, chewing slowly, and eating only when you are physically hungry (vs. out of boredom or stress). If you are honest with yourself you will make adjustments where needed.

Lastly, healthy weight loss (about 0.5-2.5 lbs/week), takes time so be patient with yourself. You have made a great step towards leading a healthier lifestyle and there are many other health benefits of an aerobic exercise program.

Yours in health,
Jen Lesea-Ames
Founder/President

p.s. Stay tuned for our 4-week weight loss program launch on October 1!!!!! Just in time to get a jump start for the holiday season!

Can I exercise if I am sick? Specifically, will working out help "flush out" my cold?

2008-09-15T15:46:00.002-06:00

First, I must apologize for the gap in our blogging. Some of us were on summer vacation and in recent weeks we have been working very hard to get our new 4-week weight loss program completed and ready to launch by the end of September!

In the meantime, I'll get back to the question at hand:

This is one of my favorite questions, as I did my post-graduate research on exercise immunology. I'll try to avoid getting too scientific and putting you to sleep. :)

It really depends on what your symptoms are and the intensity of the exercise. Here are a few quick tips:

1) If you are just beginning an exercise program and are feeling under the weather, it is best to take the day off as exercise can induce a 4-8 hour post exercise dip in your immunity, thus creating a window of opportunity for the virus or bacterial infection.

2) Because moderate exercise training does build immune function, if you have been exercising regularly (3+ times a week, 30-60 min, for at least 12 weeks) and are feeling under the weather, look at your symptoms:
a) If your symptoms are "above the neck" (i.e. headache, stuffy nose) you can do lighter-intensity exercise.
b) If your symptoms are "below the neck" (i.e. sore throat, fever, intestinal issues) it is best to rest.

3) Because I personally hate being sick (now that I think about it: who likes being sick?) I tend to err on the side of caution and just take an extra rest day, and focus on my rest and water intake.

4) As always, if you ever have any questions or need more information about a specific health issue, be sure to talk to your physician.

In good health,
Jen Lesea-Ames

What are the benefits of cross-training and how do I do it?

2008-08-18T13:39:00.005-06:00

Cross-training is a term commonly used in the training world as a model of how athletes train. Cross training, however, is not just for athletes, anyone can benefit from incorporating cross training into their weekly fitness routine.

For example, a runner's cross training program would involve exercise other than running, such as yoga (to improve flexibility) or resistance training (to improve strength). This would enable the muscles to be trained in a different manner and would help reduce the risk of injury.

Benefits of cross training include:

1. injury prevention

2. increase variety in workouts, thus preventing burnout

3. improvements in overall fitness

How does one cross train?

First, take a look at your current exercise routine and your fitness goals. For example, if Sally takes Spinning (group cycling) classes four days a week but suffers from low back pain, she may want to exchange a Spin class for a Pilates class. Even though she cuts back on one Spinning class a week, it would actually make her fitter overall by increasing her core strength and improving flexibility. This would actually help improve her cycling performance.

On a personal note, a few days ago I emailed my sister to see how her new running program was going. She emailed me her week's worth of workouts, and I thought she took the cross training concept to the max. :) You'll get the idea...

"I ran last Saturday morning, 3 miles straight (albeit at a slow pace).

I did the same on Monday morning, and Thursday morning I tried to do it again but I had to walk after about 2.5 miles because I was exhausted (then I ran a bit more at the end).

Tuesday, I went rock climbing with a co-worker--it was very intense--and that evening I also did 30 minutes of Pilates. When I went rock climbing I tried a 5.7 (it's only my third time!) and I got stuck, and my muscles were quivering and I was pouring sweat--then I made a reach and fell (well, fell about 5 feet until my partner stopped it ;) ). I was determined so I went back on and made it to the top! Then when my partner lowered me I lay on my back on the ground, I couldn't even move my muscles. I did manage to belay for her though one more time, and climb a much easier path one more time.

Wednesday, I did 1 hour 15 minutes of yoga which was quite intense as well. So, needless to say, I'm in pain. I was amazed how good my balance was--I did a wavering tree in the breeze pose and even closed my eyes without falling! And other poses I had great balance too. Flexibility is another story, but it's not too bad I guess. Anyway, those are my adventures in fitness for the week!"

I'm an older student with some extra weight, but try to keep up at least 15 minutes of walking daily. Is this enough exercise to see benefits?

2008-08-08T11:39:00.004-06:00

Whether your goal is weight loss or for improved health, you will need to get at least 30 minutes of cardio 5-6 days a week.

A student's life can be very busy, but here are some strategies on how to incorporate exercise into your schedule:

1. Begin your day with a 30 minute walking session (yes, even if you have to wake up earlier). You can use this time to think about your tasks or goals for the day.
2. If you aren't a morning person, take a 30-minute walk after dinner to reflect on the day and to refocus before you begin late-night studying.
3. If you have a lunch break: use your lunch break to walk, and then have a pre-made lunch from home after the walk.
4. Encourage your "study group" or fellow classmates to walk or hike and use the time to talk about the subjects you are studying and/or quiz each other.
5. Maybe try a different for of cardio exercise, such as a stationary bike, to where you can read or look at flashcards while exercising.

No matter what type of exercise you are doing, if you make the commitment to have a little time for YOU, you will feel more energized, more focused, less stressed while shedding a few extra pounds in the process!

I'm an avid cyclist & I want to achieve maximum power to my pedals. Outside of having strong legs, what should I do nutritionally for max performance?

2008-07-16T11:34:00.011-06:00

Part 1: Improving power on the bike:
Cycling strength comes from a combination of aerobic and anaerobic strength. Combining endurance workouts (longer, steady heart rate) will condition you aerobically. Interval workouts (alternating more intense bouts of effort with recovery periods) will condition your anaerobic system. Your goals and the time of year (off-season vs. in-season) would dictate how many aerobic vs. anaerobic sessions you would do on a weekly basis. For a very general idea of what to do weekly, I suggest the following:
1 recovery ride a week (hr zone 1)
2-3 aerobic rides a week (hr zone 2-3)
1-2 anaerobic rides a week (hr zones 3-5)
Using a heart rate monitor in combination with a power meter is the best method to monitor your intensity and efficiency on the bike.

Part 2: Nutrition for optimal performance:
You burn a ton of calories when you ride, so it is essential to consume enough calories in order to prevent your body from breaking down your muscle tissue for energy. Therefore, I recommend getting 70% of your daily calories from carbohydrates, 15% from protein and 15% from fat (less than 10% from saturated fat). Within 45 minutes of finishing your ride, you should consume 1.0 to 1.5g per kg of body weight of high glycemic index carbohydrates (see glycemic index article on this site). Additionally, you should continue to consume 50-75g of carbohydrates every 2 hours after your ride until you reach a total intake of 7-10g of carbohydrates per kg of body weight. You should also drink 16 fl oz of water for every pound of body weight you lose during your ride. Following these recommendations should keep you riding strong!

Part 1 answered by: Jen Lesea-Ames, M.S., CSCS
Part 2 answered by: Skip Gagnon, CSCS and Certified Nutritionist

Since the birth of my son, I've been unable to lose the last 10-12 pounds. How do I lose this unwanted weight? Is my body forever changed?

2008-07-09T06:33:00.004-06:00

Take comfort in the fact that this is a fairly common question. The short answer is no, your body is not changed forever. During pregnancy, your body goes through a variety of hormonal and metabolic changes. These changes can take some time to reverse, so do not despair. Here are a few tips to lose the last 10-12 pounds:

1. Try to incorporate strength training into your regime. You can increase your metabolism by strength training 2-3 30 minute sessions per week.

2. Keep a food journal, including calories and portion sizes. This can be a very enlightening process. Once you determine the amount of calories you are eating per week, try reducing the amount by 150-200 calories per day.

3. Eliminate "empty" calories from your diet. Cut out calories that primarily consist of sugar, high fructose corn syrup or processed flour. Make sure all of your calories are nutrient dense and contain some form of fiber.

4. Be patient. One pound of fat is equal to 3500 calories. When we exercise, we burn carbohydrate calories as well as fat calories. That means you have to burn more than 3500 calories to lose one pound of fat.

5. Plan your daily menu. Life can come at you fast with work, family and a new baby. Sometimes, we are so busy, we eat things that are quick and not all that healthy. By planning your menu for the day, and having items ready, you will eat much healthier.

Answered by: Skip Gagnon, CSCS and Certified Nutritionist who specializes in pre- and post-natal fitness

My muscles are really sore after my workout. How can I make them recover faster?

2008-07-02T15:24:00.003-06:00

Last Thursday, I met a friend for a bike ride. She told me that her hip flexors and quads (aka front part of the hip and upper leg) were REALLY sore after her last strength training session. She wanted to know when the pain was going to go away. I had to explain the theory of "DOMS" as well as tips to help speed up muscle recovery. After giving it some thought and the misconceptions that are out there on this subject, I thought I would share it with all of you!

Most people who strength train or do progressive aerobic exercise experience muscle soreness 24-48 hours after the exercise session. This phenomenon is called "DOMS" or "Delayed Onset Muscle Soreness". Many believe that the soreness is due to lactic acid buildup within the muscle. While this is the case for "muscle burn" that you feel during an exercise (i.e. lunges), the lactic acid clearance begins within minutes after stopping the exercise, and is cleared out usually within 30 minutes post exercise. (Time of clearance depends on hydration, exercise intensity, genetics, etc.)

So what causes muscle soreness 1-2 days post exercise?

Research on DOMS shows that the soreness is due to microtears within the connective tissue that holds the muscle fibers together (which all together makes up any given muscle). It is during the recovery period (which is why it is not recommended to strength train the same muscle on consecutive days) that the muscle rebuilds to become stronger.

How does one facilitate muscle recovery?

1. If your muscle(s) are sore, best to do "active recovery." Examples of active recovery are: walking, easy spinning on a bike (i.e. higher rpm, low resistance), swimming, light stretching. If you are very sore, it doesn't hurt to take a day off from exercise. Just remember your muscles need time to rebuild to become stronger!

2. Drink plenty of water, which will help flush out any metabolic byproducts. Because there is much debate on post-exercise recovery drinks, we recommend you consult with a registered dietitian or certified nutritionist that has an expertise in sports nutrition.

3. Take a warm (not hot) Epsom salt bath. Epsom salts can be found at any grocery store, Target, Walmart, Walgreen's, etc. Follow directions on carton for concentration.

4. Massage from a certified massage therapist will help alleviate soreness and help flush out metabolic byproducts.

5. Ibuprofen or Tylenol may help reduce the feeling of soreness, but keep in mind this will not necessarily speed up muscle recovery. Taking a pill acts as a "band aid" for what your body is trying to tell you, which is wanting some form of active or full recovery. (note: consult your physician before taking any form of medication).

Remember, we all respond to exercise differently, and recovery will be different for each of us. We hope some of these tips will help reduce the time that you are sore!

Yours in health,
Jen Lesea-Ames, M.S., CSCS
President, FitwiseTraining.com

"Buffed"bride tips?

2008-06-23T12:42:00.002-06:00

Naturally, brides want to look and feel their best on their wedding day. One of our Fitwise Training customers wanted to know if we have any fitness tips for brides-to-be.

My buffed bride tips are as follows:
1. Know that it is going to take at least 4-6 weeks to see visible results.

2. Strength train 3-4 days a week, 8-15 reps, 3-4 sets. (See sample program below).

3. Don't forget your cardio, as this will give you that extra caloric burn. Best to incorporate cardio 3-6 days a week, 30-60 minutes. If you are limited on time, incorporate intervals into your cardio session. (See sample below)

4. If you are exercising but not eating well, you will not lose weight or improve your body composition. Limit "low grade" foods/calories, such as: refined sugars (i.e. anything with white flour in it), alcohol, sugary drinks (i.e. sports drinks, flavored teas, coffee-like drinks), red meat, dairy (i.e. 1 oz. cheese is 100 calories!!!) and fried foods.

Instead, stock up on lean protein, fresh veggies, fresh fruit, whole grains (i.e. brown rice, quinoa, millet, buckwheat, etc.) non-fat or low-fat dairy products, and LOTS of water!!!

5. Increase water consumption to 8 glasses of water a day. This will help you flush out toxins in your body, help increase energy, and make your skin glow!

SAMPLE BUFFED BRIDE WORKOUT PROGRAM:
Mon: upper body/core strength + 30 min cardio (5 min warm up, 2 min somewhat-hard effort alternate with 2 min easy x 5, 5 min cool down)
Tue: lower body strength + 30 min cardio at moderate effort (no intervals)
Wed: off
Thu: same as Monday
Fri: same as Tuesday
Sat: any cardio 30-60 min.
Sun: off

Upper body/core strength:
Pushups (chest, shoulders, core)
Lat pulldown (back)
Seated or bent over row (back)
DB shoulder lateral raise (shoulder)
DB shoulder reverse fly (shoulder)
DB bicep curl (front part of arm)
Rope tricep extension/ or tricep dips (back part of arm)
Ab crunches on floor, ball, BOSU: going up and also adding rotation OR add Pilates (abs)
Planks to work the core stabilizers (abs/low back)

Lower body strength:
Lunges (all muscles in legs)
Squats (all muscles in legs)
Leg press (all muscles in legs)
Romanian deadlift (hamstrings)
Ball rollins (hamstrings)
Inner thigh machine (adductors/inner thigh)
Outer thigh machine (abductors/outer thigh)
Standing calf raises (lower leg)

(note: This program is a sample only. We recommend seeing your health care practicioner and a certified personal trainer before beginning any exercise).

What is the best way for firming up the quads/thighs?

2008-06-16T11:32:00.002-06:00

For our first post of "Ask the Experts", we will focus on toning the upper leg/thigh area. Many people have the "pear" vs. "apple" body type, which means fat is stored in the hips/thighs vs. the upper body. This is particularly true for women. The solution will be different for a person free of injury vs. one with hip or knee problems. Below is a basic guideline for toning the legs for injury free populations. If you have knee or hip issues, we suggest consulting your health care practitioner before beginning an exercise program.

1. To reduce fat, one MUST do aerobic exercise. We recommend 3-5 times a week for a minimum of 30 minutes. BRISK walking, jogging, cycling, elliptical trainer, group exercise classes, stair climbing, hiking (uphill), are examples of aerobic exercise that will get your heart rate up and work your legs.

2. Strength train the legs using multi-joint exercises 3 times a week, 3-4 sets of 10-15 reps with 60-90seconds of rest between sets. Below is an example of a lower body strength program:
Dumbbell Standing Squats
Standing Split Squat (aka standing lunge)
Machine Seated Leg Press*
Dumbbell Romanian Deadlift
Stability Ball Hamstring Curl
Stability Ball Bridge
Ankle Band Wide Step
Machine Hip Adduction/Hip Abduction; aka inner/outer thigh machine OR Lateral Lunge*

(* means we do not have this exercise in our video library)

Putting it all together, sample week:
Monday: Strength and 30 min. aerobic
Tuesday: 30-60 min. aerobic
Wednesday: Strength and optional 30 min. aerobic
Thursday: 30-60 min. aerobic
Friday: Strength and optional 30 min. aerobic
Saturday: If no aerobic on Wed. and Fri., then do 30-60 min aerobic
Sunday: OFF

NOTE: If you are sore from strength training, its o.k. to take an additional day off in order for your muscles to recover.

After 4-6 weeks of doing the above you will notice a difference in the look and feel of your legs!

In good health,
Jen Lesea-Ames, M.S., CSCS
President, Fitwise Training, Inc.

ASK THE EXPERT

2008-05-22T13:33:00.003-06:00

We are going to start using this blog to answer fitness-related questions that you ask. How this will work is you email us (via our contact form on www.fitwisetraining.com or by customerservice@fitwisetraining.com). Every week we will select a question and answer it on the blog. If your question gets selected, you will get a FitwiseTraining fitness video program of your choice free of charge!

Running your best race this summer

2008-05-22T12:55:00.002-06:00

Here in Boulder we are getting ready for the Bolder Boulder 10-km race which is held annually on Memorial Day. It is estimated that over 65,000 runners will race for fun, fitness, and/or competition. It is quite a sight and the atmosphere is very energetic and motivating.

With this event around the corner, I thought I would provide some simple training and racing tips for your 5K, 10K, half-marathon or marathon. These tips come from not only personal experience, but also what I have learned from other athletes and coaches.

Training tips:
1. It is critical to have a good aerobic base prior to any race. This means you should be running a minimum 3 times a week for at least 12 weeks.

2. If you decide to run a race within 12 weeks, focus on the aerobic side of training (i.e. building time and distance) and not increasing mileage by more than 10% each week.

3. Always begin your runs with a 5 min warm up walk and a 5 min cool down. Gentle stretching is best done AFTER your run and cool down.

4. It is important to hydrate before and after your runs. Because everyone is different, you can experiment with various sports drinks/water/combination/amounts.

5. I see this all the time and it worries me: a BASIC safety tip while running where there are cars: run AGAINST traffic. The reason for this is that it increases your awareness of traffic around you.

RACING TIPS:
1. Never do anything new on race day. No new clothes, no new drinks or food, and please, no new shoes. You really need to experiment with all these things so that you know that your race won't be ruined by chafing, stomach cramps, blisters, etc.

2. Try to drive or run the race course prior to race day. This will help you get familiar with the terrain and will help with your racing strategy.

3. Be sure to warm up walk before racing. Five to ten minutes (or longer if need be) is a good start.

4. Resist the urge of going too fast at the beginning of the race. With the hype, adrenaline, and excitement at the race start, you will be tempted to blast out of the start. Instead, try to settle into a pace that you can sustain and even push at the end.

5. Most importantly, no matter how competitive you are, have fun! Remember that we are lucky to be healthy to run for charity or for a PR. Be thankful for your health and fitness level and enjoy the moment!

Goal Setting

2008-04-22T14:43:00.002-06:00

Ah, Spring-time. We are already a month into this season, but its not until recently (at least here in Colorado) that the warm weather and blossoms have arrived. Spring reminds me of a time for reflection, cleansing, rejunvenation, and in a sense, rebirth. It is also a time where many have strayed from New Year's health and fitness goals. I invite you to reflect upon your current fitness and nutrition routine by asking the following questions:
1. Did I set any health and fitness goals in January? If so, what are they?
2. Am I sticking to my health and fitness plan? Why or Why not?
3. What can I do to improve my current health and fitness?
4. What tools do I need in order to be successful in acheiving my health and fitness goals?
5. If there is a low level of motivation, what can I try new? (i.e. a 5K race for a charity that you believe in)
6. How can I create the time to be devoted to giving my mind and body a healthier lifestyle?
I hope the above questions will help you refocus your health and fitness plan. Remember that your goals should be realistic and measurable. For example, if weight loss is the goal, 1-2 lbs/ loss per week is realistic, and instead of weighing yourself, focus on how your clothes fit.
Happy Spring! Now get away from the computer, stretch, or go for a walk!

CBS SUNDAY MORNING SEGMENT DELAYED

2008-04-20T15:55:00.004-06:00

Well, in the land of TV, stories can be bumped for others. Unfortunately, Wendy Booker's (our March client of the month) feature story got bumped from CBS Sunday Morning today. We will keep you updated via blog or email (I don't want to send out too many emails) as to when it will be rescheduled to air.
Thanks for your continued support!

Childhood Obesity in the U.S.

2008-04-04T14:17:00.002-06:00

Wow, I haven't blogged since March 20? Spring is in the air, and we here at Fitwise Training have been keeping very busy with a number of different projects.

Although I work for Fitwise Training full-time, I decided to continue to see private clients (for personal training) a few hours of week. I find it important to stay in the personal training industry not only to stay fresh on the current trends and research, but also to learn from my clients. After all, my clients are often the source of my inspiration!

I recently met with my youngest client ever, he is 10 years old. His goals are to get in shape by training for the Bolder Boulder 10-km road race, as well as to lose weight. His aunt told me that some school kids and even his own P.E. teacher make fun of him about his fitness level. When I heard this, I initally felt very sad. Then I got angry. How could a teacher engage in such thoughtless and hurtful behavior? I quickly turned my anger into the energy I needed to help out my young client. During our session, we covered the basics of fitness (stretches, cardio, and strength training) as well as strategies for healthy nutrition. It was such a joy to see him so excited and motivated, and I remembered how a little bit of positive reinforcement and caring can go a long way in motivating someone to make a lifestyle change.

I think we would all agree that childhood obesity is a serious health epidemic in our country. According to the Centers for Disease Control and Prevention, 16 percent of children (over 9 million) 6 to 19 years old are overweight or obese; a number that has tripled since 1980.

The reason for this great upsurge in weight gain among children can not be limited to one cause but is more than likely a combination of changes that have taken place in the American family over the past 30 to 40 years. While genetics has been examined as a contributing factor for some children, the primary culprits are poor nutrition and lack of adequate physical activity. Specifically:

1. Increases of soda consumption and other sugar sweetened drinks
2. Lack of fruits, vegetables and whole grains
3. Increased fast food intake
4. Less family meals together
5. Increased “screen” time
6. Continual cutbacks of physical education programs in school

Those who are overweight as children are more likely to be overweight or obese as adults thus putting them at higher risk of developing a variety of health complications such as:

1. Diabetes
2. Heart disease
3. Certain forms of cancer
4. Sleep disorders

Although the obesity trends at this point seem to be increasing, the good news is that many of these diseases are preventable with a balanced diet and sufficient exercise. What is the answer to tackling this growing epidemic? Parents are a huge influence for helping to instill healthy eating and exercise habits early in life. Any change will make a positive difference:

1. Increasing fruit and vegetable consumption
2. Choosing low-calorie snacks
3. Providing reasonable portions and limiting sweets
4. Staying active daily by participating in sports or other recreational activities

The steps that families can make together will help keep the weight off and teach young ones behaviors that will last a lifetime. And remember: a caring attitude and positive reinforcement can go a long way!

(A special thank you to Lisa Lanzano, M.S., RD, and her intern for contributing to the content of this post)

The Big Picture

2008-03-20T13:14:00.004-06:00

Earlier this week I received a note from my (80+ year old) grandmother in the mail. It said, "Dearest Jennifer, I think your company is important to people to keep healthy. I wish you much success and happiness."

It was a simple, short note, but I was deeply moved. I got to the office, and taped it on the wall next to my desk, so I can look at it often. I guess my reason for displaying it in the office is to remind me of the big picture as to why FitwiseTraining exists in the first place. It is too easy to get caught up with all the "to do's" and people to call.

We have our story on our website, but I'll give you the short version. As a personal fitness trainer, I would meet with clients and charge over $50/hour. Numerous times I would do consults and people didn't schedule due to financial constraints, or maybe they just met with me once in a while. I am sure many of us would love to have a trainer 3-5 times a week, to exercise as long as we would like, to have our personal chef cooking heathly meals, get our daily massage, etc.
In February 2006, I woke up in the middle of the night and the idea of FitwiseTraining was born, and my life has never been the same since. Up until a few weeks ago, I worked two full time jobs (one as a personal fitness trainer, one as the President and founder of Fitwise Training). Entrepreneurship can be a long, winding road with many switchbacks and detours, but keeping the big picture in mind makes the daily tasks and challenges all worth it.

For Fitwise Training, the big picture is to help people lead a healthier, more active lifestyle in an affordable, time-efficient manner. I want to be able to help the kid who is overweight and gets teased by his peers, and doesn't know who to turn to for help. I want to help my long distance aquaintances and friends. Moreover, I want to help people who don't have access to top-notch professional exercise instruction and nutrition information.

We are working hard on this mission, and we are currently expanding our content and services. Please let us know if you have any suggestions or questions; email:
customerservice@fitwisetraining.com

Yours in health,
Jen Lesea-Ames
President and Founder, Fitwise Training, Inc.

Heart Rate Monitors 101

2008-03-02T15:30:00.003-07:00

Written by: Jen Lesea-Ames, M.S., CSCS

Heart rate monitors have revolutionized how people train for endurance events as well as for general fitness. They are responsible for a new accuracy and specificity in cardiovascular (aerobic) training that’s not possible by simply describing workouts in terms of RPE (relative perceived exertion) or 'feel.'
The biggest benefit of using a heart rate monitor during cardiovascular exercise is to have objective feedback (your heart rate at a given moment) on the intensity of exercise. Depending on your fitness goals, you will be exercising at a percentage of your maximal heart rate, as described below. To get the most benefit from your exercise sessions, you want to make sure you are not under-training or over-training. Using a heart rate monitor will ensure you are exercising at the appropriate intensity.
I like to use the example of the body fighting off a virus, i.e. the common cold. I feel fine, and I get ready to go for a run. I put on my heart rate monitor, warm up, and begin my run. I have achieved a steady state (about 15-20 minutes into my run) and I notice my heart rate is 10-15 beats higher than it normally is. But I feel fine, so what is going on? Am I tired? Am I dehydrated? Am I fighting off a cold? Perhaps it’s one or a combination of these things, but I realize how I “feel” in my mind does not match how my body is feeling. I decide to back off on my intensity and take it easy. If I was not using a heart rate monitor, I may have pushed too hard on my run, thus making myself susceptible to getting a full-blown cold.

Determining Maximum Heart Rate (HR max)

This critical first step will enable you to calculate percentages of your maximum heart rate as a guide. You have 2 choices in determining your HR max: 1) get tested by an exercise physiologist or 2) use an equation to get an estimate of your HR max. There are several equations to determine maximal heart rate, the most general being 220-age. Using this equation will give you a basic idea of your HR max, but the variance can be +/- 20 beats per minute (bpm). Refer to the following link to calculate your HR max: http://www.ajdesigner.com/phpheart/maximum_heart_rate_equation_miller.php
(For other heart rate max equations, click on the above link and then scroll down for more equations.)

Heart Rate Ranges (percentages of max HR)

The "Karvonen" method is named after a Scandinavian physiologist; it creates narrower ranges and is preferred by endurance coaches. To calculate your heart rate zones using the Karvonen method, go to the following link: http://www.ajdesigner.com/phpheart/target_heart_rate_equation_karvonen.php
For your reference, the Karvonen formula is listed below:
Solving for target heart rate using the Karvonen method.

Heart Rate Percentages and Training Effect

Zone 1: 50%-60% of HR max. Used for: recovery, active recovery, and minimum intensity to get health benefits. Duration: 60+ min. Frequency (# sessions/wk): 1-2

Zone 2: 60%-70% of HR Max. Used for: Extensive endurance, improve endurance ("base training"), improve heart's ability to pump blood to muscles. Duration: 30+ min. Frequency (# sessions/wk): 3-5

Zone 3: 70%-80% of HR Max. Used for: Intensive endurance; improve cardio-respiratory capacity (i.e. for cells to utilize oxygen). Duration: 20-60 min. Frequency (# sessions/wk): 1-2

Zone 4: 80%-90% of HR Max. Used for: Sub-threshold training; improve the body's ability to deal with Lactic Acid accumulation; improve sports performance. Duration: 2+ min. Frequency (# sessions/wk): 1

Zone 5*: 90%-100% of HR max. Used for: Anaerobic/power; improve fast twitch muscle fiber performance, improve speed. Duration: 10 sec.-2 min. Frequency (# sessions/wk): 0-1
* do not train in this done unless you have a strong aerobic base

Note on Frequency: Please note that the frequency guidelines are general recommended and will greatly depend on your health history, initial fitness level, fitness goals, and for athletes, time of season. It is recommend to seek the advice to a certified fitness professional to map out a specific cardiovascular plan.

Miscellaneous Heart Rate Monitor Info:

1. Most heart rate monitors have a lag time of a couple of seconds between receiving the signal and the number you see on your watch or display.
2. There is also a lag time (known as heart rate drift) for your heart’s response to stress (i.e., exercise) during warm-up, race starts, and fatigue. For example, your heart rate will increase (drift up) as you become fatigued during an exercise session.
3. You may experience interference from others using heart rate monitors nearby or from magnetic fields produced by power lines.

Sources:

http://www.ajdesigner.com/
http://www.fitzones.com/
http://www.acsm.org/
http://www.trainingpeaks.com/

Where's the golf?

2008-02-17T15:31:00.002-07:00

My client and new user of FitwiseTraining.com emailed me wondering where the golf conditioning package is, and suggested a few other programs that he would like to see on our website, http://www.fitwisetraining.com/. It dawned on me that I should write a post about our 2008 filming schedule, which is jammed packed with awesome ideas. I am conflicted though, as I do not want to disclose all of our future content!

Here I am, once again somewhere in between keeping mute and telling-all. So I decided to tell you that this Spring we will bring you a running segment for new and experienced runners alike. This will be just in time for all those spring and summer races! I'll leave the specifics a suprise, but I guarantee you will not be disappointed.

In the meantime, check out our Soccer Skills and Conditioning clips (Soccer-wise), which is perfect for youth soccer players ages 6-12. And it can be used for any adult newbie soccer players out there. No video iPod or Smartphone for the kiddos? Our clips work on portable gaming devices (as long it has Windows Media Player). Additionally, we will be cutting a DVD with all of the Soccer-wise content!

As always, you can email me your suggestions of what type of downloadable fitness programs you would like to see on FitwiseTraining.com. Just email me at: jen@fitwisetraining.com

Exercise Speed

2008-02-12T09:10:00.000-07:00

During the many years that I have been training, I have seen and heard many things regarding the proper speed of exercises. Some people insist that the super slow method is the best, while others swear that power training at high speeds is the best way to get fit. So which is it?

Slow, moderate and fast are all great ways to improve your fitness, depending on what you are trying to accomplish. Strength training is VERY specific. If your goal is to generate larger amounts of power, you need to train for it. If you are just starting out, moderate speed will allow you to feel the muscle you are training and not be excessively sore. If your goal is to isolate specific muscles or actions, the slow method is probably the best. Sports specific training programs for sports such as hockey or football usually use a faster, more explosive speed.

General fitness programs will usually advocate a moderate speed and rehabilitation or some bodybuilding programs will use a slower tempo. But how fast is fast and how slow is slow? Power training is really fast, with the exercises being done at a maximum explosive speed. I only recommend this speed if you have a few years of workout experience, and a very comfortable with the exercise. Moderate training consists of a 3-1-3 cadence, or 3 seconds up, pause 1 second and 3 seconds down. I rarely do super slow training, but I do use a 4-1-4 count for rehabilitation and isolation.

Whatever speed you use, always make sure that your form is perfect! Most injuries occur due to poor form and control.Feel free to e-mail me at skipgagnon@gmail.com with comments or questions.

Using the Glycemic Index

2008-02-07T14:26:00.000-07:00

There has been quite a bit of press over the last few years regarding the higher incidence of type II diabetes and pre-diabetes in our society. Type II diabetes is usually seen when the body’s cells become immune or resistant to insulin due to a constant influx of this hormone. However, it is possible to control one’s blood sugar by paying attention to the types of food we put in our bodies.

Insulin is produce in order to regulate or lower our blood sugar. When insulin is released into our blood stream, our body responds by storing excessive blood sugar (glucose) as muscle sugar or fat. Certain foods can cause a large spike in blood sugar, causing the pancreas to secrete a relatively large amount of insulin. Until recently, the glycemic index has been used to determine how a specific food will affect our blood sugar. The glycemic index is a scale that was developed by ingesting a portion of food containing 50 grams of carbohydrates and comparing it over a two hour period with a standard carbohydrate (glucose or white bread). The problem is the fact that most of us do not eat portions of food containing exactly 50 grams of carbohydrates.

The glycemic index alone will not predict the impact on blood sugar of a food because it does not consider the actual amount of carbohydrate in the food. In other words, even if the carbohydrate from a food is absorbed very quickly it will not have a large affect on blood sugar if the food does not contain much carbohydrate. For example, a carrot has a high glycemic index (131%) but because the amount of actual carbohydrate in a ½ cup serving of carrots is low (only 8 grams), the glycemic load or affect on blood sugar of the carrots is low (10). On the other hand, a starchy baked potato has a high glycemic load (45) because of its high glycemic index (121%) as well as its high carbohydrate content (37 grams). The glycemic load incorporates the normal serving size of the food into the index, making it much more useful than the glycemic index. It is important to remember that vitamins, minerals and phytochemicals are not incorporated in the glycemic load and therefore a nutrient-rich potato or vegetable should not be completely omitted from one’s diet. Rather, it should be included in moderation as part of a diet rich in a variety of nutritious vegetables.

As a general rule, increased consumption of whole fruits, non-starchy vegetables, legumes and minimally processed, whole grain products along with decreased consumption of products made with white flour and concentrated sugar will result in a low-glycemic load diet. This type of diet has been shown to reduce excess blood sugar, reduce weight and prevent the dreaded post meal "crash".

Below is a list of The first number is the glycemic load and the second number is the glycemic index.

Glycemic Index: low=1-55 mid=56-69 High=70-100
Glycemic Load: low=1-10 mid=11-19 High=20 or more

All-bran cereal (8,42)
Apples (6,38)
Carrots (3,47)
Chana dal (3,8)
Chick peas (8,28)
Grapes (8,46)
Kidney beans (7,28)
Nopal (0,7)
Oranges (5,42)
Peaches (5,42)
Peanuts (1,14)
Pears (4,38)
Pinto beans (10,39)
Red lentils (5,26)
Strawberries (1,40)
Sweet corn (9,54)
Beets (5,64)
Cantaloupe (4,65)
Pineapple (7,59)
Sucrose (table sugar) (7,68)
Popcorn (8,72)
Watermelon (4,72)
Whole wheat flour bread (9,71)
White wheat flour bread (10,70)
MED GL
Apple juice (11,40)
Bananas (12,52)
Buckwheat (16,54)
Fettucine (18,40)
Navy beans (12,38)
Orange juice (12,50)
Parboiled rice (17,47)
Pearled barley (11,25)
Sourdough wheat bread (15,54)
Life cereal (16,66)
New potatoes (12,57)
Sweet potatoes (17,61)
Wild rice (18,57)
Cheerios (15,74)
Shredded wheat (15,75)
HI GL
Linguine (23,52)
Macaroni (23,47)
Spaghetti (20,42)
Couscous (23,65)
White rice (23,64)
Baked Russet potatoes (26,85)
Cornflakes (21,81)

Welcome!

2008-02-05T11:46:00.000-07:00

We have created this blog in order to bring you news and developments about Fitwise Training (http://www.fitwisetraining.com/), as well as to share valuable fitness and nutrition information. Because the health and fitness industry is ever-changing, we intend to create important posts on cutting-edge trends and dispell common myths about exercising and dieting. All of our posts will be written by our Fitwise Training experts.

Please check back often as we begin to build one of coolest fitness blogs on the internet!

Yours in health,

Jen Lesea-Ames, M.S., CSCS

President and founder

Fitwise Training, Inc.

http://www.fitwisetraining.com/