Hard to stay hydrated when you're cold?

Harder to Hydrate When it’s cold…
Many have told me they have a tougher time getting the required amount of water when it’s cold outside. I’m prone to this myself. One thing I’ve found that helps me is heating up water and drinking it hot. I've also noticed when I log how much water I drink in a day I’m more determined to get the right amount.

Start with this… take your weight, divide it by 2; whatever number you come up with drink that amount of water each day in ounces. Steer clear of counting other fluids, just track your water intake. If you’re feeling hungry, drink some water while you’re preparing your meal or just drink some water. Lots of times the feeling of hunger is actually trying to tell you you’re thirsty.

Pop by this blog post, looking at water sometimes makes you want to drink water! If you have some helpful water tips, please share them. Anything that helps us stay hydrated is a good thing!


sloLCfitness.com

Holiday Freeness! :)

So, you're poppin' by my blog looking for free fitness stuff? You got it... when you sign up to be on my email list not only will you receive free fit tips periodically, you'll receive a link to a site where you can freely track your nutrition and fitness. Why am i giving this away? well, let's just say i'm in the holiday spirit of giving and i'm not really quite sure how to purchase and send gifts to all those i love on Twitter and Facebook. If you utilize the logging of nutrition and fitness for 7 days straight during the month of December, you will also receive a fitness notebook of some handy dandy strength training exercises to do with no equipment whatsoever. Enjoy the gift of fitness this season and feel free to pass the word along while i'm still in a giving mood. I'm sure my mood will stay the same at least until December 31st at 11:59pm PST, then who know! ;). Happy Holidays!

sloLCfitness.com

Sallie Meander in the Rain

kinda wish i could dress up like this little guy/gal and go running and climbing in the rain. It looks exhausted, though after climbing up on our porch. I'm planning on running up a muddy, mucky hill this afternoon and questioning my sanity. It's cold, it's wet, it's raining. When the weather is bad, what do you do for your fitness? do you hit the hills outside or stay inside? I'm a bit of both kind of gal. I'll teach my group exercise classes indoors where it's dry and get outside for some sort of walk or run. Am i crazy? You be the judge!

sloLCfitness.com

Burning Calories playing with the Pups

How do you incorporate fitness into your daily routine? Does it require a lot of thinking?

Recently my youngest dog has become interested in the game of fetch. Typically i kick the ball rather than throwing it. I have a ball for each dog, they're called holy rollers, great durable, kickable toys they are. My point being that i'm finding that since i'm moving so fast to get the timing right kicking the balls for each dog, not only are my heart and lungs pumping a bit faster now i'm getting a bit of a butt workout from kicking (okay, glute workout, whatever) ;). I love being able to incorporate fitness into every day activities, especially when i don't try.

How about you? Any creative ideas for you that popped up out of nowhere like in backyard play?

sloLCfitness.com

Biggest Loser, Weigh in on a New York Times Article

personally i love the Biggest Loser and how it motivates so many others to lose weight, me included, 50 pounds i've lost having been motivated by one of the contestants.

Reviewing the article, you will find that the "dangerous" practices contestants took part in were of their own doing and not recommended by the show. Ali, a former contestant, chimed in that contestants would drink as little water as possible within 24 hours before a weigh in. The contestants have been informed this is not healthy and yet still do it of their own free will.

Looking at the quotes from the release forms, it seems to me (having been a legal secretary for 10 years) like they are boiler-plate, general forms that any reality show would have contestants fill out.

The New York Times also brought up the fact that interviews of prior contestants were supervised by an NBC staffer. I would hope so, since it's kind of sounding like things the contestants did to further themselves in the show that didn't follow protocol of what they had been taught, have been tauted as general practices of the show, so.. yes, if i were NBC, i think i'd cover my ass too.

And, by the way... direct quote from the article:
Ali Vincent, a fifth-season contestant who became the first female winner of “The Biggest Loser,” said she believed that her involvement in the show was “definitely worth it.”
“I went from a life of nothing to being active every day, six days a week,” said Ms. Vincent, who started the program weighing 234 pounds and finished at 122. She now weighs about 125 pounds, she said, and is a spokeswoman for products and ventures related to “The Biggest Loser.”
via: http://www.nytimes.com/2009/11/25/business/media/25loser.html?pagewanted=2&_r=1&src=twt&twt=nytimeshealth

So, if the contestants choose to take it upon themselves to do unhealthy things to further themselves in the game, let them not bring Biggest Loser down. I don't condone the unhealthy behavior or the thought of risking your health to win a game show. What i do condone is the fact that the Biggest Loser is still on the air and inspiring millions to lose weight. As a personal trainer, I do not have that reach. At times I do not agree with things the trainers say or do on the show, but I do agree that they've made a huge difference.

So, I ask you to Weigh In... what is your opinion of the Biggest Loser and things being said about the show?

sloLCfitness.com

Fab Five Fit Facts

Things to think about as you embark on getting fit or continue with staying fit…

Strength training is great for fat burning. When you strength train a time or three a week, you increase you metabolism. The calories you burn during and after strength training along with the toning results you see from strength training is well worth the work. Each time you strength train, your muscles are working hard and this creates tiny little tears that require rest for reparation and recovery. Always allow 48 hours or more between strength training sessions to recover and grow stronger and more toned.

Resting Metabolic Rate (RMR) do you know what that is or what yours is? It’s a great tool to have in your tool box. Most people’s RMRs are well above 1000 calories per day which means if you were to stay in bed all day and do absolutely nothing you’d burn your RMR amount in calories per day. Some people under eat thus putting their body into a starvation mode and slowing their metabolism. Always be sure to take in plenty of calories per day, by plenty I mean a respectable amount for your activity level.

Why not look at the scale? Have you ever hopped on the scale, you know you’ve been eating really well and working really hard to find that you’ve GAINED weight? Yup, I bet we’ve all been there. Check in with how your clothes are fitting, do your measurements, you’ll find you’re doing a lot better than you thought. You might even want to readjust your goal weight while you’re on your fitness journey, you may realize you’ve shot too low.

Muscle is denser than fat. Going hand and hand with not paying attention to the number on the scale, remember that muscle is denser than fat. Fat takes up much more area in your body so as you begin and continue to tone, you’ll notice your body becomes leaner though the number on the scale may not. Again, pay attention to your measurements.

Strength training at home. Many people think you have to go to a gym to tone up, but really you have everything you need right at home. You can perform push-ups to tone your chest, tricep dips on a chair for the back of your arms, and wall-sits for your thighs, just to name a few. If you like the gym, by all means, go there to get in shape, if you prefer to work out at home, or just don’t find the time to go to another location to workout, there are plenty of strength training exercises you can do at home, even while watching TV!

For answers to your questions, please visit me on my Facebook page at: http://tinyurl.com/LCfitnessFacebook or drop me a tweet on Twitter: http://twitter.com/sLoLCfitness I’m happy to answer any fit questions you have and if I don’t know the answer, I’ll find it for you.

Best of luck in your fitness endeavors!

Fit for the Holidays

With Thanksgiving coming up in just a few days, many clients pose the question, "How do I stay fit for the Holidays?"

A couple tips come in handy, i believe:

1) log your nutrition and exercise, be honest with yourself. Here's a site you can go to to do so, it's free. http://tinyurl.com/yl25hrb

2) plan time for yourself to get in some exercise, whether it be a walk, hike, bike ride, run, or group exercise class, remember to take care of you.

I usually get pretty stressed during the holiday season, as do many. When my stress level is at it's highest i go for a short walk or a run. Even if it's just around the block to clear my head and get away from everything for a few minutes. I wish you the best during the holidays and always. Here's to a happy, healthy, fit holiday season and new year! Cheers to YOU!

sloLCfitness.com

Yummy Fall Crockpot Meal - Beef, it's what's for dinner

Here's a recipe for a great meal for a fall evening...
it especially goes well with football..
reminder: start it in the morning so it can hang out in the crockpot for hours on end

one serving, with everything below included came out to 329 calories for me (there were 6 servings to be had)

Beef brisket (some sort of big slab of beef you can throw in the crockpot)
5 celery sticks
handful of baby carrots
head of cauliflower
chicken, beef, or pork broth 3 cups
2 tblsp minced garlic
3 potatoes diced, if you'd like.

pour the broth into the crockpot
chop celery then add celery and garlic to the broth.
toss the slab of beef in the pot, start it on high
(add potatoes as well if you've chosen to use them)

keep crock pot on high for a few hours until the water starts bubbling.
switch temp to low
prep cauliflower about 45 minutes before you want to eat and toss in the cauliflower and carrots

When "unloading" the crockpot, pour it into a collander above a huge bowl to catch the broth. Grab about a cup of broth out of there and put it in a pan on the stove to heat up and add flour to to make gravy (just an option)

Save the rest of the broth in a container in the fridge or freezer to use with other crockpot dishes or make some soup with it by adding back in some of the meat and veggies.

Enjoy! Happy Fall!

sloLCfitness.com

My reply to an email fitness question...

Thought i'd share this with all. The question was about ab exercises and the "spare tire" some get 'round their waist.....
First off, really focus on your form when you perform ab exercises. It sounds like you probably are, however.. years ago i made the mistake of performing ab exercises improperly and actually created a lovely little pooch AFTER i lost the weight. At that time i thought i'd never get rid of it. Once i made a conscious effort to really pull my belly button in and up towards my spine (like you're zipping up your pants) i finally saw the results i wanted. Now my abs are really toned and i am so happy with the work really paying off. To be honest, even when i'm teaching a group exercise class, when i'm teaching the "abs" section, i find myself letting my abs go if i don't consciously make the effort to zip it in. Keep up the great work! you'll get there.

As for the fat, that takes time. As you lose fat and gain muscle, you'll really get to the point where you feel great and like what you see. Remember also to take in plenty of calories per day and eat often. I know that sounds silly, but you've probably read the info out there about how eating smaller meals throughout the day increases your metabolism and if you eat too few calories your body goes into a kind of "starvation" mode and starts using up muscle instead of fat, defeating the whole purpose of good nutrition and exercise. Hope this helps!

if you'd like to keep track of your fitness and nutrition, here's a link you can sign up through to log it... https://home.trainingpeaks.com/create-account-personal-edition.aspx?cid=335273


sloLCfitness.com

Articles Online... To believe or not to believe..

..That is the question. Do you have the answer?

Anytime you see an article, blog, post on FB, or tweet about something you are not an expert in, please take it with a grain of salt. Ask a friend or acquaintance who knows more about the subject, or do some research of your own. It’s amazing how much conflicting information there is out there on the internet. It’s great that we have access to so much stuff right at our fingertips but we should keep in mind where it comes from. I have posted several articles on Twitter / Facebook, etc… and though it’s stuff I find is great information, I should probably dig a bit deeper before I post it. I read it, I get something out of it, I like it, I post it. Did I truly research every one of them? No. However, did I utilize my knowledge of fitness and exercise to mull through the article before I posted the link? Yes, I sure did. I would not post something that I didn’t believe to be credible information. That being said, it could happen to anyone.

Recently I attended a lecture by Dr. Wayne Wescott who shared with the crowd that (at one point in his career) he published information from a reliable source, which he believed to be true, and found later was not. It’s easy to make such a mistake. What I’m truly getting at is if you have questions about something ask! If you run across an article on fitness and that’s not your strong point, hit me up and I’ll see what I can do to get you the answer. If you have questions about an article on other subjects, think of all your friends, Twitter followees, and Facebook contacts who might have more knowledge in that area, ask ‘em about it!

We’re on these sites to connect, right? I’m happy to help at any time and I’ve hit people up several times with questions about subjects I have an interest in but don’t know much about. I’ll wrap this up, but please ponder the idea, and keep in touch with friends online by asking! I love to receive questions in my field of expertise, I’m guessin’ they do to!!

sloLCfitness.com

Feeling Overweight and Out of Shape

In the real world i'm fit. Sometimes, though, i feel i'm overweight and out of shape. That's one of the bad places my mind wanders when i awake in the middle of the night to hunger pains and want bad food. It's just turned 3:15am and i would love to eat a bag of Halloween candy and feed my low self-esteem. Instead i opted for a glass of chocolate milk and a few minutes later had a slice of turkey breast. I'm feeling a bit more optimistic about my choices and hope to get back to sleep here shortly. Thought i'd share as i know others have the same experiences. Just because i teach group exercise and am a personal trainer, doesn't mean that my self esteem is constantly fit, i try and keep it in check.

sloLCfitness.com

Fall Fitness

As the weather becomes a bit more chilly and the leaves change colors, do you change your fitness routine? I notice each season I add or take away a bit depending on my mood, the weather, and how busy I am. How does each season affect your fitness goals?

This fall my goal is to run more and eat less junk food. With the holidays growing near and having just passed Halloween, I find my cravings for chocolate at an all time high. Goals as general as the one i just posted don't typically work that well, so I'm spending the next week narrowing it down and ironing out a plan.

Please share your fitness goals with me as I love to discuss them!

sloLCfitness.com

Stay Well Wednesday

During this lovely flu season, i just wanted to take a moment to chat about staying well. Good nutrition and a good exercise program... and, of course, healthy doses of sleep are the three best things to keeping yourself healthy. Please let me know of any particular suggestions of what you do to stay healthy during flu season, as i believe we all can benefit from any healthy suggestions. Stay Well!

sloLCfitness.com

Fitness on Facebook

So many fan pages on Facebook, so little time! I created a fan page for LC Fitness to have a place to answer questions and help people to reach their potential in fitness. Sure, i love online training and in-person training and the money i make doing it... but my true goal in all of this is to live in a fitter, happier America. LC Fitness is about sharing knowledge and gaining knowledge between all friends. I've shared links to free online training sites, several articles, and am constantly looking for more questions from people for me to answer... or better yet, not know the answer to and research and get back to 'em on the Facebook page.

If you're interested in being a part of the LC Fitness group, please feel free to drop by the page, take a gander at it, and become a fan.... see you there!

http://www.facebook.com/pages/San-Luis-Obispo-CA/LC-Fitness/72043499171?ref

sloLCfitness.com

Change your mind

Just read an interesting blog post, link listed below, about mind over matter. How many times have you said "I can't" when it comes to fitness? Changing your mind to "I can" will help you achieve what you want. I can't is really more like "i don't want to." Many a client and i have had discussions about using your brain when it comes to fitness. It's a bit like the little engine that could... think you can, and you WILL! What do you think? Will you change your mind? How will you get yourself to where you want to be? What is your thought process?

http://ow.ly/uae6

sloLCfitness.com

Favorite Tunes to Workout to?

Fitness Magazine has listed the Top 100 Workout Songs which you can view at the link listed below. I love suggestive lists like that, especially when thinking about what to use for group exercise classes i teach. I have tons of favs, but they are not always songs that "everyone" likes. Speaking of which, what are your fav songs to workout to? Please feel free to post in the comments of this blog.

Here are three of my favs: "The Distance", Cake; "Who are You", The Who, and "All I Know", Damon Castillo Band.

For more from Fitness Magazine, here's the link: http://www.fitnessmagazine.com/workout/music/popular-playlists/the-fitness-top-100-workout-songs/

sloLCfitness.com

Getting ready for Indoor exercises...

It's that time of year where the weather gets colder and we're all less likely to workout unless we have a plan to stay indoors. Being a group exercise instructor, i always recommend group exercise classes such as spinning, step, and sculpt. However, you may not wish to have a gym / health club membership. In that case there are still great ways to stay in shape indoors. Utilize exercise DVDs or set up a interval training plan for yourself: ex - jumping jacks, squats, high knees, lunges... it goes on... depending on how much time you have, you can set the time per exercise at 30 seconds, 1 minute, or 2 minutes. With interval training you get your cardio and strength training done at one time and all inside. If you have any question about setting up your program please leave comments here.

sloLCfitness.com

Cardiovascular, Aerobic, whatever... How much?

When it comes to cardiovascular/aerobic fitness, it's really up to you how much you do. You can walk, run, bike, or swim daily if you'd like. A little at a time is fine. Build up to 30 - 60 minutes per day 3 times a week.

sloLCfitness.com

Housework IS Exercise

With all the talk i'm reading about people doing housework this weekend (me included) i thought i would drum up some information on the amount of calories burned while partaking in your favorite chores.... here it is:

Type of housework		Calories burned per half-hour
Doing laundry		73
Making the bed		68
Cooking		85
Washing the dishes		78
Ironing		78
Dusting		85
Sweeping		112
Vacuuming		119
Scrubbing the floors		129
Rearranging furniture		204
Yard work		170
Washing windows		102
Washing the car		102
Gardening		136
Mowing the lawn		187
Raking		146
Shoveling snow		204
Carrying a small child (up to 15 lbs.) up and down stairs		289

sloLCfitness.com

What do i need to get fit?

People think that because i'm a personal trainer, my first response would be, "you need me!" You don't. What you do need is to WANT to be fit. No equipment is required to get/be fit. You can run, bike, or walk for cardio, do body weight exercises for strength training, etc...

Weigh in, which bad choice is better?

I used to get up every morning, take my dogs for a walk and stop at a coffee shop after walking about .75 miles. My drink of choice: soy, with whip, caramello. it's basically a soy caramel latte made with homemade caramel and then whipped cream on top. So, i know it's bad for me, but i would always have another .75 more miles to walk home. Here's where i'm asking you to weigh in with a comment or share your bad choice dilemmas... typically now, i wake up, no caramello to look forward to, make some coffee, don't feel like walking the dogs, and will many nights eat a bowl of ice cream or two. I'm thinkin' the caramello was probably the better idea, but i realistically know that i'll work myself into a healthier habit of days without junk food. It all takes time. Really what i'm saying is weigh your options, sometimes bad is not so bad, sometimes the reward is better than the effort, and you can always work on creating new healthy habits be it exercise habits, eating habits, etc...

sloLCfitness.com

Cheers to online and onlocation personal training!

Sometimes I wonder about being a personal trainer and feel like i'm setting my schedule to my clients' schedules and wish i could make my own. Then, i read a tweet from Bob Harper and another from Jillian Michaels about them sitting around waiting to film Biggest Loser 9... I'll wait for my on locations clients all day before i would be up at 11pm waiting to be filmed for a television show, yikes! So glamorous, not! To my past, present, and future online and on location clients... much love! I feel so lucky to serve you in your time rather than in "television" time! To fitness when "we" want it... Cheers!

sloLCfitness.com

Round out your fitness routine with Stretching

Every well rounded fitness routine consists of: cardio, strength training, balance, and flexibility. Stretching helps you become more flexible. Many participants in group exercises classes leave before the end of class and miss stretching. I hope they do some on their own, but in reality I know that's not the case. The people wonder why their muscles are so tight all the time. As we age, we're less likely to be as flexible as we once were. Stretching is key to keeping your body comfortable, flexible, and nearly muscle tightness free. For great stretching ideas, contact me, let me know what you need, and i'll email you some.

sloLCfitness.com

Form Shmorm

When strength training, form is really important for results. A few simple tips to keep in mind are: 1) keep feet approximately hip distance apart whether standing, seated, prone, or supine; 2) keep your abs tucked in; 3) keep your chest lifted and shoulders back. If you would like me to elaborate on this, please leave a comment or visit my website. LC Fitness is here to help!sloLCfitness.com

sloLCfitness.com

Traffic + Bob Harper + Yoga = zero stress

Wednesday, September 23^rd, 2009 I was graciously invited to a yoga session with Bob Harper, trainer on the Biggest Loser, by Go With the Grain. The nearly 5 hour drive was grueling and I arrived late.

Okay, so I know you know who Bob Harper is, and let me say that it was amazing to meet him and have him teach us a yoga class, but do you know about Go With The Grain? Speaking from a woman who loves her carbs, me... let me give you a little insight: Grain Foods Foundation is a nonprofit organization. They have dedicated themselves to advancing the public's understanding of the important role grain-based foods play in a healthful diet. Check out their website: http://www.gowiththegrain.org/ filled with nutritional information, tips, and recipes and... oh, how could i forget... a chance to win a personal training session with Bob Harper in Los Angeles!!

Back to Bob and yoga… First, I suck at yoga, so I was extremely nervous to take a lesson from Bob. He schooled me! No joke! I was shaking like a leaf holding the poses and hanging on for dear life with my toes and core. Bob walked around the room and made sure our body alignment was proper and reminded us not to be perfectionists but to learn form through listening to our bodies rather than looking at mirrors (there were no mirrors, by the way).Once we were finished with the tough work, we got to relax. Between the music that Bob chose to play, the sound of his voice, the way he cares about the people he’s teaching, it made the drive back home in the 100 degree heat seem fabulous.

Are you flexible with your fitness regime?

Every well rounded fitness routine consists of: cardio, strength training, balance, and flexibility. Stretching helps you become more flexible. Many participants in group exercises classes leave before the end of class and miss stretching. I hope they do some on their own, but in reality I know that's not the case. Then people wonder why their muscles are so tight all the time. As we age, we're less likely to be as flexible as we once were. Stretching is key to keeping your body comfortable, flexible, and nearly muscle tightness free. For great stretching ideas, contact me through my website, let me know that's what you're interested in, and i'll email you some.

sloLCfitness.com

Online Training? How does that work?

As an online personal trainer, i set up a program that you and i would review periodically. From there, you can keep track of your workouts on a calendar online so that i can check in on your progress. I hold you accountable for getting your workouts done. You could lie to me, but why? It's your health and fitness at stake!

sloLCfitness.com

Motivation and Sticktoitiveness

Fitness motivation is not a "one size fits all". There is one thing to be included in EVERYONE's fitness program and that is that it suits your needs, not anyone elses. A program with sticktoitiveness is one that is filled with exercises you will do and are interested in doing. Some use in gym personal trainers, some utilize on location personal trainers, and in this economy many are going to no trainer at all or visiting an online personal trainer. Think about what you are looking for in a fitness program with sticktoitiveness, research your options, and go.. whether it be on your own or with a trainer. Also, switch up your program whenever you feel the need, particularly if you are always saying to yourself "I don't feel like doing this." Best of luck in your journey!

sloLCfitness.com

Cream of Celery Soup

Here's a great Cream of Celery Soup recipe i just came up with! YaY!

1.5 cup water

1.5 cup chopped celery

1 tablespoon minced garlic

1 teaspoon salt

bring water to a boil. Lower heat. Add above ingredients and heat over medium heat approximately 15 minutes or until celery is tender. remove from heat.

add...

2 tablespoons butter

2 cups milk (1%, 2%, or whole... i use 2%)

let cool a little bit then take 1/2 of recipe and put in blender, blend well add back to other 1/2 of cooled soup.

Next...

add...

1 teaspoon white pepper

3 tablespoons all purpose flour

1 teaspoon cornstarch

heat again over medium heat for 10 minutes or until warm enough to serve. Serve up as a side dish OR... add to a recipe calling for cream of celery soup or let cool then freeze for later use. Enjoy!!!!

sloLCfitness.com