Thursday, October 25, 2012

Avoid Becoming a Fitness Failure

When it comes to fitness, no one likes being a failure, yet more than half
of new exercisers quit their program within the first six months. With a
little help you can ensure you're not one of them. Give these ideas a try
as you begin your exercise program for the new year.
Set goals
If you don't know where you are going, how will you know when you get
there? Setting short-term and long-term goals may increase your
chance of success. Your goals must give a clear picture of the end-point
to work towards. Use the SMART model, your goal should be Specific,
Measureable, Attainable, Realistic, and Time-bound. Without these
you'll never know if you have achieved the goal. You can't just say "lose
weight or gain energy." Instead say, "I will lose 10 pounds in 12 weeks
by doing strength training 3 times a week and cardio 3 times a week."
Go for variety
Whether you do a home workout or belong to a gym, build your routine
on cross-training to keep things fresh and interesting, and keep yourself
from developing an injury. Frequently vary the order of your exercises
and mix in dumbbells, barbells, resistance tubing, machine or body
weight exercises. Don't be afraid to take a class.
Track your progress
Write down your measurements and weight at the beginning of your
program. Keep a workout log and use it. Seeing results is a great
motivator. At least once a month, re-measure and review your log to see
advances in your aerobic fitness, strength, flexibility and body
composition.
Seek out support
A workout partner with similar goals and a positive attitude can make
your workout more fun. knowing you are accountable to another person
can be a great motivator too. So can working with a certified personal
trainer.
Devise a backup plan
Time and access are the largest obstacles to fitness, and even devoted
exercisers experience lapses. Don't use these as excuses to avoid
exercise. Having some portable home workout gear like a stability ball,
resistance tubing, jump rope, and dumbbells, will allow you to work out
while traveling, at home or even at work. With limited time, focus on
compound
movements for the largest muscle groups and superset 2 for opposing
muscle groups. A brief but intense workout can be accomplished in a
few minutes.
Just do it
While pumping iron may not be right for everyone, the idea being active
is. Find something you enjoy doing that elevates your heart rate and
challenges you most days of the week. Also pay attention to how you
feel. If you are like most people in as little as three weeks you will find
yourself
sleeping better and feeling more rested.
The information contained in this article is strictly for informational
purposes and is not intended to provide medical advice. If you are
sedentary or over 40 please get clearance from a doctor before starting
an exercise program.
You have permission to publish this article electronically,
without changes of any kind, free of charge, as long as the
bylines are included, and remain working hyperlinks. Please send
a copy of the URL where you have posted this article.

Thursday, October 11, 2012

Changes in the Face of Fitness

Yes, there have been changes in the face of fitness. Literally... the changes are on my face!
This is yet another true confession of a lifestyle fitness coach.
During August's marginally sweltering heat, while most were off in vacation bliss and splendor, the heat of drums was heard in NYC. All who were in the know awaited the results of yours truly LIPOSUCTION!
What's that? Liposuction! You say! On a trainer, no less! Well, it wasn't your usual Nicole Smith kind of slimming program. No, it was a liposuction of the eyes. Medically termed 'blepharoplasty.' It's a procedure where the physician removes a small part of the fat pad of the lower &/or upper lid, allowing for more space so the puffiness (water retention) around the eyes disappears. My swelling was worst in winter and 'they' say it's probably caused by allergies, heredity, that old culprit gravity and lets not forget age. (Exercise cures everything but eye bubbles!)
If your next question is "But why did you do it, Deb?" I thank you for your kindness. But my eyes were the only way I gave away my age. And I felt I needed my eyes to match the rest of me. If eyes be the window to your soul ...I'll be the first to admit that I'm an old soul. But why wear your soul on your sleeve, er face?
Oh oh, there's something else that I have to confess. You know that frown line that kept you doing everything I would tell you, and adding a few more reps than you really wanted to ...just because I looked so serious? Well, it's gone! Permanently (hopefully). Don't even think that this will make me easier on any of you. I haven't lost an ounce of seriousness only the frown and eye bubbles! So, instead of having continuous ongoing treatments of the deadly botox toxin (it's devirulized), I chose to have those muscles clipped. Based on the strength of those muscles I hope it doesn't slow down my metabolism too much.
Since I have started working as part of the team with a number of New York City's top plastic surgeons, the opportunity presented itself through Dr. Mauro Romita, in a perfect time window. Getting training results with clients and staff has its rewards!
Now, back to the age thing. July of next year I will be turning 50 (gasp!) So this is another step I needed to take to fulfill my mission. Looking upon my life and my journey, I can be proud and say I am a very real and true fitness role model. Proof of the benefits of exercise, healthy living and good nutrition. I've remained true to my fervent belief that without health...you just can't live life to its fullest! I hope to inspire and motivate all whose lives I am privileged to enter and affect. And hope to continue to do so for a very, very long time. Since we are all involved in the process of becoming our best through the health, wellness and fitness process if anyone cares to discuss the process further with me, feel free to ask for more information. This procedure is basically painless and you can go back to work and walking (with sunglasses) after 3-4 days. Exercise takes 2 weeks.
Deborah Caruana RN, MES, PT
DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...
Currently licensed Registered Nurse specializing in Rehabilitative Nursing Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification Maternity Specialist Pre & Post Natal certified by Maternal Fitness Personal Fitness Specialist: certified by NASM, an internationally recognized certification Yoga Teacher Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, MES, PT