Winter Boot Camp

Hey All!

Winter Boot Camp only has 5 more sessions left! If you want to get a kick start to working off those winter pounds join me and the group for 1 hour on Sundays! Read all the details below and call me or email if you have any questions!

Dates: January 8, 15, 22, 29, February 5

Time: 12:30 - 13:30

Address: Methusela Ballet Studio, 1217 Centre St NW

Fees: $25.00 drop-in rate or $100/5 sessions

The boot camp is fun, energetic, self-paced, challenging and for all aged and fitness levels. Please call for more details or to register for the boot camp! Keep in mind if you can’t work this boot camp into your winter schedules, keep Sundays open from March-September, 2012. Summer sessions will be opening up for both Beginner-Intermediate and Advanced!

Lynn Innis, CPT, NCSF

lynn.innis@gmail.com

403-969-6271

6 Mistakes When Exercising

6 WORST things you can do if you want to ignite your body's own fat burning furnace and get lean, strong and totally ripped in less time.

Mistake #1: Doing isolated exercises
Doing isolated exercises like bicep curls and tricep kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don't stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.
If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises (which I'll reveal on the next page) will dramatically accelerate your results.

Mistake #2: Working out with machines
Fancy machines may make the gym look high-end, but truthfully, about the only thing they're good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers - that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.

If you want fast results, it's critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique. In minute, I'll explain the 6 primary movements that are the foundation of these full-body exercises...and I'll also fill you in on the best types of weights to use for your workouts.

Mistake #3: Doing long bouts of cardio
Look, you need to do cardio if you want to lose weight and burn fat... but there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

In this article, I'm going to reveal the most effective way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout - without causing unnecessary stress on your joints. Seriously, don't skip this article because once you learn this simple trick, you'll kick yourself for not doing it all along.

Mistake #4: Doing crunches and sit-ups to get 6-pack abs
If you want washboard abs, doing traditional ab exercises like crunches and sit-ups will not get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.

The key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them! In the next few minutes, I'll show you how to burn away the "ab flab" while stimulating all 6 of your abdominal muscles at the same time so you can finally carve out your six pack abs.

Mistake #5: Repeating the same workout routines over and over
Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got tto start switching things up.

You see, your body has an amazing ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress. On the next page, I'm going to tell you exactly how often you need to change up your workout routine so you can keep your body guessing to accelerate the results process.

Mistake #6: Doing long workouts
Longer workouts do not equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.

When it comes to getting lean and fit, your body responds to quality over quantity. I'm going to tell you the #1 way to super-charge your workouts - this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke - this technique will open up a can of whoop-ass on your workout!

Salad of the Week #3

Plate: Salsa Salad
Ingredients:
1 small whole Yellow Onion
4 cups Romaine Lettuce
1 small whole Tomato
½ cup Shredded Carrots
½ can Black Beans
½ can Corn
½ small whole Jalapeno
1/3 cup shredded Cheddar Light
3 tbsp Salsa (mild, medium or hot, your choice)
1/3 cup Light Ranch
Extra Virgin Olive Oil
Cinnamon
Chili Powder
5 whole Strawberries

Instructions: First pan fry the black beans and corn. For the beans put a tsp of oil in a pan and add the beans with juices from the can. This is a little messy but continue to stir (lift and flip don’t stir). Cook them until the juices are gone, set aside to cool. Then pan fry the corn, drain water and pan fry with 1 tsp of oil and a pinch of cinnamon and chili powder. Cook until the kernels start to brown. While you are cooking the corn and beans and then cooling them chop up all other vegetables (shred carrots, dice lettuce, tomatoes, and onions). Add then into a bowl together. Now mix the dressing – chop the jalapeno finely, add 1/3 cup light Ranch and 3 tbsp of salsa. When beans and corn are cooled add them to the salad, mix up add 1 tbsp of dressing per serving, top with cheese and tortilla chips. The Strawberries are just a nice dessert to satisfy the sweet pallets of your tongue.

Notes: Black beans are included in the family of dried beans and peas known as legumes. They are high in protein and fiber, low in fat, and rich in several essential vitamins and minerals. The nutrients in black beans aid in normal body processes maintain good health and fight chronic disease. Because of their iron and protein content, black beans are often recommended as an important part to a healthy vegetarian diet.

Total Calories: 326.2 kal

Protein: 13g

Fat: 3.1g

Carbs: 60

*Calories for whole recipe not per serving, average calories per serving will be 108.7

Do Women’s’ Exercises Need To Be Different Then Men’s’ Exercises?

The Answer is Yes, and No.

Some consider the best exercises for women to be the same as the best for men. This generally holds true except for one primary difference. Most often, women and men have unique goals. Men try to build muscles more often than women who are seemingly always looking to "tone".

"Toning" refers to the simultaneous reduction in body fat and the maintenance of muscle which yields a better body composition. While toning is possible, it is not likely to happen with toning exercises unless you have a low body fat percentage.

Unless your body fat percentage is on the low end of ideal or lean, the best exercises for women are most likely the same as the best exercises for men. Multi-joint exercises which work large muscle groups are best for increasing metabolism, burning fat and toning up. These multi-joint exercises should make up the base of weight training for men and women who are looking to accomplish these fitness goals.

Are There Women Specific Exercises?
Exercises which isolate certain muscles, such as biceps curls (picture on right) have little or no use for weight training programs for those looking to lose weight. So called isolation "toning exercises" for women such as inner and outer thigh machines are often a complete waste of time for weight loss goals. The time should be spent on a full body weight training program and cardiovascular exercise.

One of the problems facing women today is having to deal with pictures like above which litter all fitness and health magazines as well as websites. Photos such as this are usually displayed in a misleading context which causes many women to believe that the best exercises for women are doing biceps curls with a 2 pound dumbbell or whatever kinds of exercises models in magazines are doing when in all likelihood, the model has probably looked like that her entire life and not by doing biceps curls with a 2 pound dumbbell.

Top 5 Myths Associated With the Best Exercises for Women
Women's Exercise Myth 1: Women should lift high reps with light weight to tone, because heavier weight and fewer reps will bulk. FALSE

Whether a weight is heavy or not is a matter of perception. The truth of the matter is in order for an exercise to be effective your muscles should fail within the rep range which you are aiming for. If you perform a weight training exercise and perform 20 repetitions when you could have did 50 the exercise will not be effective regardless of who you are.

Women's Exercise Myth 2: Women should only perform the toning weight training exercises in women’s health magazines, not any exercises men do. FALSE

This couldn't be further from the truth. Exercises which work large muscle groups such as the bench press are necessary in any successful fitness program for women. Isolation exercises such as biceps curls are meant to build a certain muscle.

Multi joint exercises such as seated row work many different muscles. You wouldn't want to do 10 sets of bench press though. The best exercise for women can be any exercise with the right set and rep scheme.

Women's Exercise Myth 3: Women who want to lose weight should not participate in weight training or high intensity activities. FALSE

The main purpose of exercise in a weight loss / toning goal is to elevate metabolism. To burn calories during cardio is not as important in the long run as the maintenance of a high metabolism. The activities which will affect metabolism significantly are high intensity activities such as interval cardio, sprints and weight training.

Women's Exercise Myth 4: Women should always do cardio before weight training. FALSE

This really doesn't matter. The best exercises for women before or after cardio will have the same benefits. A good rule of thumb is to do what you least like to do first, so you won't skip out on it. Also doing cardio first will help to warm those muscles and get you ready for your high intensity training. If you have a specific goal, such as running times, you should probably do your cardio first. If your goal is to do 5 pull ups, you should tackle the weight training first while you have the most energy. There are benefits and drawbacks to doing either first so do what makes you happy.

Women's Exercise Myth 5: Pregnant women should not lift weights. FALSE

Lifting weights is very good for pregnant women. Some say it eases the birth. There are certain things which pregnant women should avoid such as the Valsalva maneuver which is the straining motion associated with holding the breath. After the first 3 months of pregnancy pregnant women should also avoid all exercises which are in the supine (lying on back) position. First and foremost pregnant women should ask their doctor before starting a weight training program.

Who Can Benefit From The Best Exercises For Women?

The best exercises for women assume that you are trying to lose weight or tone up. They assume that you are not very skinny with a body fat in the lean category for women for your age group. If you are already in the lean category, certain toning exercises will help you tone your muscles. Toning exercises are isolation movements which concentrate on a certain muscle.

The best exercises for women are total body, multiple large muscle group exercises. They exercise a lot of your lean mass so they will benefit you if you are looking to lose weight, tone up and even build muscle.

What Are the Best Exercises for Women?

Since you are most likely not looking for hulking muscles the best exercises for you and women alike which are looking to tone up are combination exercises.

Combination exercises are multiple exercises performed at the same time. These are the best exercises for women because they will allow you to work multiple muscle groups, and get more overall work in during your workouts.

More overall work means extra calories burned, which means a higher metabolism, which means you will be more likely to burn fat, tone up, lose weight, and be lean. Here are some examples of the best exercises for women. This does not mean that all exercises anybody can do will not benefit you. As long as you have a healthy diet, perform cardiovascular exercise and try to live a healthy active lifestyle all exercises are beneficial. Here are a few examples of combination exercises:

1. Lunge with Shoulder Press

Lunges with shoulder press are an exercise which works your glutes, hamstrings, quadriceps, inner and outer thighs, shoulders, and triceps. Lunges are definitely in the top 3 best exercises for women because they work the muscle group which is usually a problem area for the majority of women.

Start: You can either perform the lunge with press from a stationary position or walking. If you have about 20 feet of clear space you can perform walking lunges with press. If you don't have space to walk, you can simply perform either stationary lunges or push back lunges.
Begin the Motion: Hold the dumbbells at your side. Begin walking lunges. After you complete a lunge, either balance on one foot or stand on both feet and perform a shoulder press, pushing the dumbbells above you head. After you are finished with the press, lower the weights back to their original position and repeat the lunges.
Modifications: There are many modifications you can do. You can use kettle-bells, body bars or any form of resistance for this exercise. If you do not know proper lunge form please visit the lunge page.

2. Step-up with Curl and Press

Step ups with biceps curls and shoulder press work your thighs, hamstrings, glutes, inner thighs, outer thighs, biceps, triceps and shoulders. You will also work on your balance.

Start: Have a pair of dumbbells or any form of resistance. You should have a step which is completely stable to begin for safety reasons. The height of the step depends on your level of training.
Begin the Motion: With your arms at your side step up to the top of the step. Make sure you step up with the back 2/3 of your foot not your toes. Your knee should not pass your toes as you step up. You can either balance on 1 foot or put your other foot on the step. Curl the weights up to shoulder level and then perform a shoulder press above you head.
Modifications: You can perform all the motions separately or you can do the curls as you step up. The latter is more difficult. You can also perform these stepping up to the side. This will be a great way to get your stabilizer muscles working, in this case the muscles of your inner and outer thighs. They will be working mainly functionally to stabilize your knees.

3. Squat with Rows

Squats with rows are a great exercise for your butt, hamstrings, thighs, biceps and all the muscles in your back. Many trainers consider these to be one of the best exercises for women because they exercise 2 muscle groups which seldom work together.

Start: You can either use a free motion machine with 2 cables, a low cable with a triangle bar or a resistance tube. Grab the resistance and take a couple steps back. Keep your arms straight as you will use them as a counter balance during the squat.
Begin the Motion: With your arms completely straight, but your shoulders and back in neutral alignment perform a squat. Since you have the counter balance of the resistance you can really squat your butt backwards and form a complete 90 degree angle with your legs. Squat back up and perform a row with the cables as you reach the top of the squat. Make sure you squeeze your shoulder blades together in back without elevating your shoulders.
Modifications: You can stand on an unstable surface such as a BOSU balance trainer to modify this exercise and increase the difficulty. You can also pause at the bottom of the squat and perform rows while you contract your legs isometrically (muscle contraction with no movement).

4. Stability Ball Squat with lateral and Front Raises

Stability ball squats are one of the best exercises for women which can be used in combination with many different exercises. Lateral and front raises isolate the side and front of your shoulders while the squats work your glutes, hamstrings and quadriceps.

Start: Have a stability ball against the wall in the small of your back. Position your feet forward so when you squat down your legs form a 90 degree angle. Keep your core tight, and your back in neutral alignment for the duration of this exercise.
Begin the Motion: Bring your hips back and down with the ball. As you squat perform a lateral raise; raising the dumbbells to the side. At the bottom of the squat you should pause for a second with your arms out to the side. As you squat up, lower the weights back to their original position.
Modifications: You can also perform front raises during this motion. You can do them separately or alternating with the lateral raises. You can do a combination of both (see video.) It is best if you perform the concentric (lifting up) shoulders exercise on the way down with the squat. This will eliminate momentum and cause your body to work your stabilizer muscles more with isometric contractions at the bottom of the squat.

Eating Before and After Working Out

In today’s world we all live very different lives and eating isn’t always the easiest thing to time in. I am often asked, “Should I eat before and after a work out? If so, what and when?”

If you’re eating a healthy diet and getting enough calories to support your activity level, you can probably rely on your own appetite, energy levels, and experience to tell you whether you need to eat anything before or after exercise and what it should be. The basic rule here is: Find out what works best for you, and do that.

There are some advantages to knowing how your body works and what it needs to perform at its best. The bottom line for healthy weight loss and fitness sounds simple: You have to eat fewer calories than you use up—but not fewer than your body needs to function at its best.
The size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat. So, if you’re not so good at listening to your body yet, here’s what you need to eat and drink to get the results you want!

Your Pre-Exercise Fluid Needs
Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout – that is like drinking 1 glass every half an hour. Seems like a lot but once your body starts to feel the hydration you will crave water and become more and more thirsty for it.

Your Pre-Exercise Meal or Snack
News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten! It actually comes from the carbohydrates (called “glycogen”) and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.

This means that if your overall diet is adequate to keep your fuel tanks topped off, you may not need to eat anything before you work out. So, if eating before exercise upsets your stomach or you like to exercise first thing in the morning or at a time when eating first isn’t convenient, don’t feel like eating first is a must.

Some people do have a hard time exercising without eating first, especially if it’s been a long time since their last meal or snack. These individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. That drop in blood sugar can cause tiredness, mild dizziness, or even faintness—especially if your blood sugar was already low, but eating something beforehand can help prevent this. If you have health issues like diabetes or hypoglycemia that can cause low blood sugar, you’ll probably want to eat before your workout. If you get very hungry during a workout (and it interferes with your energy levels or focus), or become so ravenous after an exercise session that you end up overeating, try eating before you hit the gym to avoid these problems.

If you are a moderate exerciser who tends to perform better with a pre-exercise snack, there are two ways to handle your needs:

1. Eat a small (100- to 200-calorie) snack about 30 minutes before you work out. This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session. Here are some ideas:

ü  Fruit juice

ü  Fruit smoothie

ü  High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon

ü  Sports drinks

ü  Pretzels or bagels (but not whole grain varieties, which digest slowly)

ü  Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)

2. Eat a nutritionally balanced meal 1-2 hours before your exercise. This is the best option for many people. The larger the meal, and the more fat and protein it contains, the longer you may need to wait before exercising. Ideally, try to eat enough calories to equal about half the calories you expect to burn during your upcoming workout. So if you burn about 600 calories during your workout, aim for at least 300 calories during this meal — or a little more if your exercise is “high intensity” (over 75% of your maximum heart rate). At least 50-60% of these calories should come from carbohydrates, which should keep your blood sugar and energy levels fairly stable during your exercise session. Include some protein to help prevent the breakdown of muscle for fuel and give your muscles a head-start on recovery after exercise. Some good food choices and combinations for this kind of meal include:

ü  Fruit and yogurt with granola

ü  Nuts (Handful only! I know they are tasty but limit yourself, they are high in fat)

ü  Oatmeal

ü  Cereals (with more than 3 grams of fiber) and milk

ü  Trail mix with nuts and dried fruit

ü  Hummus and raw veggies

ü  Hard boiled eggs (or egg whites)

ü  Cottage cheese and fruit

ü  Half a peanut butter or turkey/chicken/tuna sandwich on whole grain bread

ü  Whole grain crackers with nut butter or cheese

ü  Whole grain fig (or fruit) Newton cookies

ü  Milk (especially chocolate milk)

ü  Tomato or vegetable juice

ü  Yogurt smoothie (with added protein powder, if desired)

ü  Most protein/energy bars

As a person who exercises moderately, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important things are getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.

We must also keep in mind if you are trying to lose weight, maintain weight or gain weight. You’re eating to fuel your body not stuffing it full in preparation to hibernate. Eat in moderation and always be aware of your portion sizes.