Cardio..Think it's boring? Think Again!!!!!

Cardio is an absolute must if you are trying to cut body fat or even weight. Not to mention the great benefits for your heart and overall health.


-Here are 3 cardio exercises to help make your training more fun: (O.k. maybe not fun but the time will go by quicker)

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1. Continuous fun


Time: 45 minutes

Keep heart rate between 75-85% throughout, except ellipitical. Ellipitical 65-75% for recovery.

Stairs 8 minutes, treadmill incline 6 minutes, jump rope 6 minutes, ellipitical 5 minutes, jump rope 6 minutes, treadmill incline 6 minutes, stairs 8 minutes.

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2. The change up.

Time: 45 minutes


Sustained/Recovery-70-80%. Intenset-85-95%.

Treadmill-5 minutes sustained, 2 min-sprint, 2-min side shuffle (1 minute each way), 2 min-sprint, 2 min side shuffle, 2 min-sprint

Stairs-5 minutes skipping a step, 2 minutes get both feet on each step, 2 minutes side steps (1 minute each way), 2 minutes get both feet on each step, 2 minutes side shuffle, 2 minutes as fast you can

Jump rope/Jack/Lunge trio-5 minutes traditional jump rope, 2 minutes side lunges (alternating), 2 minutes jumping jacks, 2 minutes jump rope (as fast you can), 2 minutes regular walking lunges end with 2 minutes of glute kick backs (1 minute each leg)

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3. Tight/Sprints

Time: 40 minutes

*5 minute jog , then 1 minute sprint alternate with 1 minute of walking on treadmill (think small steps and EVERYTHING TIGHT!) repeat x 10 and end with 5 minutes of jogging

Childhood Obesity...it's an epidemic and we can help!

One of my life long goals being in the health and fitness profession is to end the increase in childhood obesity, this is now what we see in Children across the nation. I will be competing in Miss Macomb this coming March 27th and Stopping Childhood Obesity and Inactivity is not only my passion but my selected platform of choice. If I obtain the once in a life time chance to recieve the title of Miss Macomb, I would advance to the Miss Illinois Pageant in June. Most importantly this opportunity would allow me to finally voice my opinion on this issue and get into those schools promoting my programs....such as "Ervin's Get Fit, Stay Fit", programs that I have all ready introduced to Rushville sports teams. Someone has to be proactive in this issue! Here are some facts that I think everyone should know!

P.S...more will come on my platform. I have some cool ideas I will share! =)

get your kid in action - the importance of exercise


In order to live a well-rounded healthy lifestyle physical activity should be incorporated into your child’s daily activities. Exercise helps our bodies to reach peak performance and is known to reduce health risks like cardiovascular problems. Exercise also aides in building overall strength, bone density, healthy joints and muscles all while helping to maintain a healthy weight.

In addition exercise has also been shown to help in other ways as well. Children who get the appropriate amount of daily exercise also enjoy the ability to sleep better as well as reduce stress levels.
Even given all the health benefits that come with exercise 50% of American adults still don’t get enough exercise. Just like with our nutrition, the exercise habits we create when we’re young are usually carried over into our adult life. So get your kid moving now to keep them healthy well into future.

Scary Stats:
There are some disturbing trends that are forming among children and teens as far as the level of physical activity they’re getting. Overall kids 2-19 aren’t getting nearly enough exercise to maintain a healthy lifestyle. Below are some recent statistics on children and exercise.

As of 2006 less than one third of 15 years olds got the minimum amount of required physical activity during the week and on weekends it dropped to just 17%

On average kids spend 5 ½ hours a day on media driven sedentary activities

3 hours of the 5 ½ is spent watching television

Teens spend an average of 6 hours a day on media driven sedentary activities
1 in 3 children in America are overweight or obese

The likelihood of cardiovascular disease, Type II diabetes, asthma, sleep apnea, and certain types of cancer in children is increased by obesity

Only 10% of schools offer daily physical education classes, and many of those don’t meet the time requirements of weekly exercise

How much physical activity does my child need?

Studies by the Department of Health and Human Services (HHS) have revealed that the majority of children should be getting approximately 60 minutes of physical activity basically every day. The activity itself isn’t as important as making sure it hits on the 3 criteria of healthy exercise: strength, endurance and flexibility.

I keep finding fun and different (yet healthy) cooking ideas!! =)

Black Bean Salad with Feta

2 (15-ounce) cans black beans, rinsed and drained
1 sweet red bell pepper, cored, seeded, and chopped
2 cups finely chopped cabbage
4 green onions, chopped
4 ounces feta cheese, crumbled
1/4 cup chopped fresh parsley leaves
1 clove garlic, minced
1/4 cup fresh-squeezed lemon juice
1 tablespoon extra-virgin olive oil
Salt and pepper to taste

In a large bowl, combine beans, bell pepper, cabbage, onion, feta cheese, parsley, garlic, lemon juice, olive oil, salt, and pepper; toss to mix. Cover and refrigerate until well chilled.

Makes 8 servings (1 cup each)


Each Serving Totals - 6.1 Fat Grams,138.6 calories, 3.2 WW Points

Delish Chicken Recipe!!!

Balsamic Chicken with Pears

6 chicken breasts halves (3 to 4-ounce each), boneless and skinless*
Salt and freshly-ground black pepper
1 tablespoon extra-virgin olive oil
1 shallot or green onion, chopped
2 medium pears, peeled, cored, and sliced
1 cup chicken broth or stock (all fat removed)
1/4 cup good-quality aged balsamic vinegar
2 tablespoons sugar
2 teaspoons cornstarch
1/4 cup dried tart cherries

Each Serving Totals - 4 Fat Grams, 26.2 Carbohydrate Grams, 233 calories, 5.5 WW Points

Ten Ideas to Keep You Moving and Fit During These Winter Months!! =)

**It is very hard to stay active, let alone motivated during these gloomy, long winterws months. I am a huge fan of working out outside and running outside as well. So when it basically gets to nasty or cold to go out you have to brainstorm creative and fresh ways to keep moving and NOT ditch your workout! Treadmills and indoor cardio equipment are life savors for sure!!...however, sometimes we have to mix it up to keep things fun and different. After all variety is the spice of life! haha =)

**Here are 10 ideas you should try!


1. Swim - We have a great pool at the campus recreation center and there are various times every day to swim either alone or as a family. You can also check out local YMCA pools. Swimming is one of the best exercises for the entire body and it is low impact so I try to take advantage of the opportunity as much as I can.

2. Yoga - One of the most relaxing and full body stretching of activities. You do not have to be an expert. Simply get a beginners yoga dvd and practice. The beautiful thing about yoga is that you use your body's natural resistance and weight and you can go at your own pace.

3. Dance - Dance is a great way to get fit! If you are a dance.. then do some technique or make a routine! Its great cardio, toning, and stretch for the body. If you are not a "dancer" so to speak..it's OKAY! Put on that radio, Ipod - music of any type and dance! Do your own thing but move and burn off the calories.

4. Climb Stairs - Do not take the elevator - climb the stairs. Or just find a set of stairs and do as many sets as you can!!

5. (If it is too cold to walk outside) -Go For a Walk Around Your Local Mall - I've never been a part of them but I have seen many groups that meet in our local mall and walk.

6. Jump Rope - Simple enough and can be done anywhere in the house.

7. Jog - Either in place in your office or around the house. I like to play chase with my dog when I am bored. You will be surprised that you will work up a sweat.

8. Calestenics - Stretch. Jumping Jacks. Push ups. Ab Crunches. Chair dips, Calf stretches off stairs. Use your body weight! (see former post for body weight workout ideas!)

9. Free Weights - Even you do not have a set of weights, ordinary household products such as bags of sugar, flour or books will suffice. But if you DO have weights...hit um up!!!!!!!

10. Housework - Vacuuming, cleaning, scrubbing the floors, laundry - it all adds up!! There is also an added benefit to climbing the stairs if you have them ;)


Now............GET MOVING PEOPLE!!!!! =)

Enjoy

Basic But Good Treadmill Workout

I know, I know....It's winter and we are all sick and TIRED of the boring indoor cardio workouts on the treadmills and elipticals ect. But..unless you have an indoor track or weather permits for you to bundle up..we have to make sure we still get our cardio workouts in! The thing is, we need to constantly change the workout up and alter the speeds, inclines, ect. By doing this we not only keep our bodies from hitting a training wall, but we also keeps ourselves occupied and focused by following a new list of treadmill alterations rather than focusing on how tried you are!
Here is a very basic tread. workout I did one gloomy day. The constantly changing speeds and alterations kept it fresh. This workout is challenging but not extremely hard.

•0-3 minutes. Warm up for 3 minutes with an easy walk or jog (speed 4.0).
1st Set
•3-6 minutes. 3 minute tempo run (speed 6.5).
•6-9 minutes. 3 minute sprint interval i.e. sprint 1 minute , jog 1 minute, sprint 1 minute (speed 7.5, 6.0, 7.5).
•9-12 minutes. 3 minute tempo run (speed 6.7).
•12-15 minutes. Recovery: 3 minute walk or jog (speed 4.0).
2nd Set
•15-20 minutes. 5 minute tempo run (speed 6.7).
•20-25 minutes. 5 minute sprint interval i.e. sprint 1 min., jog 1 min, sprint 1 min., jog 1 min., sprint 1 min. (speed 7.5, 6.0, 7.5, 6.0, 7.5).
•26-30 minutes. 5 minute tempo run (speed 7.0).
•30-33 minutes. Recovery: 3 minute walk or jog (speed 4.0).
3rd Set
•33-36 minutes. 3 minute tempo run (speed 7.0)
•36-39 minutes. 3 minute sprint interval i.e. sprint 1 minute, jog 1 minute, sprint 1 minute) (speed 8.0, 6.0, 8.0)
•39-42 minutes. 3 minute tempo run (speed 7.0)
•42-45 minutes. Cool down. 3 minute walk or jog (speed 4.0).

Print this out on a small piece of paper and give it a try!!!

Body Fat Cutting!!!!

With the Miss Illinois Pageant only 3 weeks away...I am in cutting mode. This means I am working hard to get my body fat percentage down. Last year it was pretty low..10 percent to be exact..a lot of women can not get that low but depending on testostrone levels and the individual everyone is different. I met with a specialist and I was able to get that low in a healthy way but only TEMPORARLY!! you can not stay that low due to the natural make up of the female body..and prevention for health problems. However it is not bad for an active women to set goals to maintain between 12 to 22 depending on the individual. Many say 20 is as low as a women should get but if you are looking for that leaned out defined look this is not true.

Body Fat- How low or high your body fat percentage is depends on the style of "tone" want. If you don't want veins, then you should not have too low of a body fat percentage. Which for women is totally almost impossible anyways. If you want some muscle, but don't want them undefined and "thick," then you need a lower body fat percentage.

Tailoring a look, a lot of times, comes with what body fat percentage you have. This is most true for arms and stomach definition, which is a big concern for a trainee. If you want defined arms, you have to get that body fat low. To do that, you need to have the diet in check. It needs to be clean and pretty dead-on.

Stretching. I am sure if I conducted an actual poll, at least 80 percent of the women I talk to would want the body of a dancer (long, lean, and very good "tone"). If I told you what those dancers did to get those bodies and what you would have to do to achieve this kind of body, your response to me would be, see you later, don't have the time.

Just like their talents are achieved over time, the same goes for their bodies. It also doesn't hurt that their genetics and height play a nice role. Still, this doesn't mean that a 5'3" 35-year-old woman can't have long, lean muscle. This doesn't mean their posture can't be so perfect that it gives the illusion of extra height and longer legs.

The key lies in stretching. Ever heard, "Stair climbers make my calves bulky!" or, "I have been working out for three weeks and my thighs are bigger!"? Well as a trainer, I hear it all the time. Mostly it is because these women ignore stretching. How often do you stretch? And for how long? Two minutes before bedtime isn't enough.

Surrounding muscle tissue is fascia. There are different functions and layers, but two such functions are flexibility and movement. You cannot alter the length of given muscle, but you can reverse the damage created over time from being in a shortened state from day-to-day activities or workout routine.

Stretching should be placed at the right times depending on workouts. A good guide to follow would be dynamic stretching pre-lifting/cardio and static stretches post lifting/cardio. Self-myofascial release with foam rollers can be done any time, and is one of the best methods for correcting tight and inflamed muscles. It is great to incorporate it at any time, even while just watching TV. The combination of all these styles of stretching will not only give a better overall look to muscles and posture, but will keep protection from injury as well.

Diet- There is one simple point I have to make: to gain muscle you need a surplus of calories. This means eat more than your body needs for energy in a day. That is what it takes to gain fat; and if lifting, to gain muscle.

Sometimes, women start weight-lifting to try to spot reduce problem areas, but they don't do anything about their diet. In some cases, they are eating over their calorie limit anyway (which is what most likely caused the fat gain), and think lifting will help them spot reduce those problem areas. You cannot spot reduce; fat is fat, and it comes off where it decides it wants to.

If a trainee wants smaller, flatter abs, and then starts doing a lot of abdominal isolation work while taking in surplus calories, then the abdominal area will get bigger. If seeing abdominal definition is the goal, the trainee needs to be in caloric deficit (fewer calories eaten than burned) to lose body fat.

The diet should be clean and with the proper amount of lean protein, good carbohydrates, and good fat sources. Water intake and sodium levels are also important. Water retention usually rises when starting a workout routine because most people ignore taking in adequate amounts of water. It is easy to mistake a case of water retention for bulky thighs.

Women should not be afraid of lifting and lifting hard. The world for you does not have to be colored baby dumbbells anymore. Choosing the right program and right diet for your goals is all you need to get the body of your dreams.