My Take on Toning Shoes

i have a pair of knock-off toning shoes that i absolutely have fallen in love with. People ask me all the time if they are MBTs or Sketchers, nope, just Aspire. I only paid $40.00 for them as opposed to $75 to $300, so that was the first thing that excited me. I tried them on originally just to see what they felt like so i may be better able to explain to clients and class participants my thoughts on the shoes. As i walked around the store, i loved the way the shoes seemed to help put me in proper posture and the rolling motion i felt as i walked. I have been wearing them regularly for over 2 weeks and still love them as much as the day i bought them. I have foot problems, well just a sore joint (really) in my left foot up near my big toe which means no running for me for a while. i had issues with the pain flaring up sometimes when i walked a lot or stood on my feet all day, as well. My toning shoes have been combating that issue for me. Many say they have sore muscles after wearing them for a while, particularly in their glutes (butt) and hamstrings (back of the thigh) which i have not noticed but assume it's because i'm quite strong already. I'm still not sure about how much they will actually "tone" your body, but for comfort, ease of walking, and enjoyment, i highly recommend them.

sloLCfitness.com

Back to Fit Blogging!

With so much life brought on, i decided to focus only on Twitter and Facebook for LC Fitness and wasn't providing much commentary in the land of Fit Blogs. I'm back in action, another year older, another day wiser, and just 364 days away from 40 to provide fit tips at large! Those it's a new year for me, being that my birthday was yesterday, I believe a new year can begin at any time for anybody. You choose when you want to change your life, do something different, try something new, get fit, get lean, be strong, lose weight, quit smoking, whatever floats your boat! Looking forward to many more fit years!

Physical Activity Requirements in Menopause

There has been some confusion in the fitness world surrounding results of a study recently published in the Journal of the American Medical Association. Several people have approached me who were very concerned about the amount and intensity of exercise they heard they would have to do to maintain, yes i said maintain, their weight. What has been said is women around menopause age would have to work out intensely 60 minutes per day, 7 days per week to maintain, i said it again, her current weight.

What it really boils down to is pretty much the same as what's been said for years. 30 - 60 minutes per day of moderate intensity exercise 5 - 7 days a week is recommended for substantial health benefits. Depending on your diet, this will provide for weight maintenance or loss.

Two things i'd like you to remember:
1) Always make sure you take in enough calories to sustain your activity (some people underestimate the calories needed and in turn gain weight by eating too little to sustain their activity level)
2) 30 - 60 minutes per day does not have to be all at once, break it up throughout the day in a way that works for you and remember it's moderate intensity exercise.

Some helpful ways to get in the recommended amount of physical activity:
-take the stairs rather than the elevator or escalator
-park further away from your place of business and walk
-do jumping jacks during commercial breaks during your favorite television show

For more helpful fitness tips, hints, and answers to your questions, please feel to pop by the LC Fitness page on Facebook: http://www.facebook.com/pages/San-Luis-Obispo-CA/LC-Fitness/72043499171?ref=ts
visit my website: http://slolcfitness.com/
or simply email me at sloLCfitness@gmail.com


reference article: http://jama.ama-assn.org/cgi/content/abstract/303/12/1173 (link to the abstract of the study mentioned above)
sloLCfitness.com

weight loss Wednesday update 7 or 7.5 ;)

I'm not really sure what number Weight Loss Wednesday entry this is, just as i'm not really sure how much i weigh right now. What i do know is my weight fluctuates, as does everyone's throughout the day. Best, if you do like to utilize the scale, to weigh in at the same time of day each time you step on the scale so that the numbers will be somewhat consistent and give you an idea of what you're truly losing.

I'm choosing not to step on the scale at all, at least for today, since i got little sleep, have eaten too much, and am feeling a bit run down. Psychologically it's not the time for me to face the number on the scale, good or bad. I choose to feel positive about myself, teach terrific cycling classes, and get a good (i mean GREAT) night's sleep!

Happy Hump Day to ya! Wishing you success in fitness, wellness, mental health, and wealth! Cheers!
sloLCfitness.com

It's been 2 weeks since i've blogged. i was ill and then out of town. Though i have lots to say, i'll keep it brief for today. First and foremost, Happy St. Patrick's Day! I'm celebrating the holiday with green Cream of Wheat (pictured here) for breakfast and a Guinness for/with dinner! ;)

As for weight loss, well maintenance for me now, eating healthy sat on the back burner while i was away in San Diego. I have a clean slate back home in San Luis Obispo and it's nearly spring, so it's time to clean out the cupboards and start anew. I'm looking forward to a healthier, happier rest of the year since we sprang the time ahead and hope you are too!

More to come in the days and weeks ahead about weight loss, weight maintenance, my time in San Diego, and bootcamp. Cheers to your fitness and health!
sloLCfitness.com

Not Bad Abs...

My abs are not bad. I'm not perfect, i don't always eat healthy, i'm not overweight, and i'm not underweight.

Americans, particularly women, seem to be obsessed with Abs. I constantly get questions about how to get flatter abs.
To achieve not bad abs....
1) exercise regularly (cardio, strength training, balance, and flexibility)
2) eat properly (you can cheat, just eat properly overall)
3) get plenty of sleep
4) don't obsess over crunches and core exercises

Sure, i'll never wind up on the cover of a magazine (unless they airbrush my photo), but my abs certainly aren't bad.

Want to know my secret? i just told you!

One more thing...think about your posture throughout the day and how you can tighten up your low back muscles and abdominal muscles to sit or stand tall. Keeping the muscles engaged will help to tone and strengthen 'em and get/keep your core strong for the support your body needs in everything you do.



sloLCfitness.com

Weight Loss Wednesday - update #6 what to eat?

i consistently struggle with what to eat. It's not like i don't know what's good for me and what's not, it's that i have tastes that i love that don't fit in what i should be eating.

I'm a normal gal, i eat junk food, love my coffee, and occasionally like to have a drink or two. Not the best stuff to keep your body going. I hear myself saying, "eat your veggies," but don't always obey.

As luck would have it, i'm still healthy and still on the upswing to healthy eating, but it's a daily struggle, not something i just slipped into like a well fitting pair of jeans.

I wonder how others deal with it and would love to hear your comments.
sloLCfitness.com

Weight Loss Wednesday - update #6 night eating

My recent discussions in the work place and online have led me to dedicate today's Weight Loss Wednesday to Late Night Eating. I've done it, I'm sure you've done it too. The questions is does late night eating really cause weight gain?

From what I have found and experienced, late night eating in and of itself does not cause weight gain. Typically we eat more when we snack late at night and that would be what would cause the weight gain rather than the actual time itself. Think about the times you've snacked after 9pm... how much do you typically eat during those times? Do you count the calories?

Here are some links to articles online regarding late night eating:
http://www.aolhealth.com/medical-myths/medical-myths-eating-before-bed
http://dietforum.com/late-night-eating.htm
http://www.medicinenet.com/script/main/art.asp?articlekey=56681

On the flip side, if you consistently eat late at night, that could pose a problem. Here is a link to NY Times Well Blog summarizing a study where they simulated late night eating on a regular basis in mice and there was weight gain...
http://well.blogs.nytimes.com/2009/09/03/late-night-eating-linked-to-weight-gain/

If you do eat late at night from time to time, consider what you're taking in. Of course i do not advocate late night eating, but if you're hungry grab something to eat before you go to bed, you'll sleep better if you're not hungry. And that's a whole 'nother blog! :) Here's to smart, nutritious, delicious eating and your health!

sloLCfitness.com

Fit Menu to Your Fitness!

What does your fitness menu look like?
I was asked if i would show an example of a Fitness Menu, so i plotted out one of my fit weeks in type to show ya here! It helps keep me on track to have my work outs on calendar as a part of my schedule weekly and monthly.

(Sample Fitness Menu for Linda Jackson Campbell, LC)


Monday
Breakfast workout: Tour 45 @ KCF AG 45 minute indoor cycling
Snack workout: Group Active @ KCF AG 20 minutes step aerobics
20 minutes strength training
20 minutes core, balance, flexibility
Lunch workout: .5 mile casual stroll 10 minutes easy walking
Dinner workout: .5 mile casual stroll 10 minutes easy walking


Tuesday
Evening snack workout: Groove @ KCF SLO 60 minutes dance aerobics


Wednesday
Snack workout: .75 mile casual stroll 15 minutes easy walking
Noon workout: Spin 45 @ Gold’s 45 minutes indoor cycling
Snack workout: .75 mile casual stroll 15 minutes easy walking
Dinner workout: Cycle 45 @ LOF 45 minutes indoor cycling


Thursday
Coffee workout: Tour 45 @ KCF AG 45 minutes indoor cycling
Afternoon snack workout: Tour 40 @ KCF AG 40 minutes indoor cycling


Friday
Breakfast workout: .5 mile casual stroll 10 minutes easy walk
Before Dinner workout: .5 mile casual stroll 10 minutes easy walk


Saturday
Morning snack workout: .5 mile casual stroll 10 minutes easy walk
Before Dinner workout: .5 mile casual stroll 10 minutes easy walk


Sunday
Brunch day: no workout 24 hours of resting 


Do you plot out your fitness plan each week?


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

Weight Loss Wednesday - update #5

As promised, another weight-loss Wednesday update! My exercising is going great, but eating habits are tanking a bit. Luckily, i've still remained around the same weight with Valentine's Day on the horizon, 'cause i plan to eat some cupcakes for the holiday.

I need to get back to planning my meals as i have been eating a lot of cereal and getting fruit and dairy that i need, but have been missing out on some much needed veggies and protein. It'll happen, and i know this, so i don't keep kickin' myself about it, i just think move forward and keep trudgin' on.

If i can make it through Valentine's weekend without way overdoing it, i'll be okay and start fresh monday. I know, even i say not to start fresh a week away... but i know me, and since i've made a lifestyle change rather than dieting, i can do it.

Best of luck on your weight loss or weight maintenance journey!
sloLCfitness.com

Weight Loss Wednesday - update #4

Are you struggling with losing weight or wondering how to maintain at your current weight?

For those of us who have fought the weight loss battle we know it's an ongoing fight not just getting the pounds off, but keeping it off. I slip, all the time, and i just begin anew each day and hope i'll do better.

Being around people online and in-person wanting to get and stay fit is what keeps me motivated. I would love to hear your story, please feel free to send me a message. I would love to share your story too, but i would of course ask for your permission to do so.

On this weight-loss Wednesday, let's reflect on our struggles and strengths with in our journeys and choose to focus on the strengths.
sloLCfitness.com

Weight Loss Wednesday - update #3

so, i'm avoiding the scale this week 'cause i ate like crap over the weekend, and i just don't want to know. i do know it won't be a whole lot 'cause i'm pretty much back on track in the nutrition realm, but it's a daily (if not hourly) struggle for me when it comes to food. i'm good on the exercise front, in fact that's one of the reasons i became a group exercise instructor. being scheduled to teach classes not only means that i show up for the members to get their exercise, i get some too... in case the rest of my week is filled with sitting at a desk, i know i at least have a certain amount of exercise i will achieve every week like clockwork.

If you don't want to become an instructor, i still highly recommend scheduling some exercise time each week and stick to it no matter what (okay, unless you're ill) ;). i know it's tough, i've been there. feel free to hit me up if you have any questions or just need a little push in the right direction. Motivating others is my favorite thing about my career choice.

p.s. i'm choosing to include the before and after pic of me each Wednesday as a gentle reminder that it can be done! :)

sloLCfitness.com

Weight Loss Wednesday

i made a promise that every Wednesday i would blog about my weight loss journey. What's coming to mind right now is all the questions about diet and nutrition that people ask me. Since i'm not a nutritionist, i try not to dole out specific advice on the subject. I also struggle with eating daily.

I'm a foodoholic. I work hard to keep myself on track yet still cave to my cravings. Caving in is not always a bad thing when done in moderation. My problem was a used to consistently binge eat which i no longer do.

Another tough thing for me was portion control. Now, when we have friends over for dinner they make fun of me for always using a small plate. I'm cool with that. Laugh all you want, i'm much healthier, leaner, and fitter now and plan to stay that way.

Here's to getting and staying healthy and fit!! Happy weight loss Wednesday!

sloLCfitness.com

My Weight Loss Story...

since i posted my before and after pics the other day, people have been asking how i did it, how i lost 50 pounds and have kept it off. Slowly, that's how. For me, i needed to make a lifestyle change, i ate too many calories and too much junk to the tune of 4700 calories on average per day and about 1/2 of that being empty calories.

I made up a rule to follow every other week such as "no white at night" "no lattes" "no chocolate" etc... and made a point of bringing healthier foods into the house. Don't get me wrong, i still eat junk, just in moderation. I love chocolate, candy, cake, cookies, chips all that's bad for me and tastes yummy.. oh, and ice cream. I try not to have it on hand on a regular basis, but when i do i work on limiting the amount of sugary and salty snacks i consume.

I'm certainly far from perfect, and still learning, but making a conscious effort to make a lifestyle change rather than "diet" was the key to my weight loss. I plan to post once a week on this blog more little bits and pieces of my weight loss journey in hopes that it will help others lose weight and keep it off as well.

Best of luck in your journey! You can find fit tips, menu ideas, and exercise ideas on LC Fitness Facebook page at: http://www.facebook.com/pages/San-Luis-Obispo-CA/LC-Fitness/72043499171?ref=ts. please feel free to take a gander at it and participate in posting on the wall!
sloLCfitness.com

What is Tracking, and Why Should I do it?

Tracking your fitness and nutrition, just as the term implies, will help keep you on track in your current healthy and fit lifestyle or in getting there. Whether you're overweight, underweight, want to tone, or want to stay in shape, tracking your goals and your everyday fitness is an important component of your healthy lifestyle regime.

I must admit, I am not always consistent in tracking what I put in my mouth nor am I always consistent in keeping track of the time I spend exercising, but one thing is for sure, I get back on track! I used to think I should only log my fitness and nutrition when I was trying to lose weight, but have since found that it's an amazing tool for maintaining as well. Looking at the workouts I've done and they way that I have eaten helps me realize what workouts work best, when I need to change up my routine, and when to make changes in my nutrition.

Here is a link to where I track my fitness and nutrition if you'd like to try it out for free: https://home.trainingpeaks.com/create-account-personal-edition.aspx?cid=335273

and another site I used to use, but am not so active on now, though I know it is very effective: http://www.sparkpeople.com/

Every Tuesday I'll blog about more tips and tricks for tracking, in the meantime if you have any questions or just need a boost to get started, pop by the LC Fitness facebook page at: http://www.facebook.com/pages/San-Luis-Obispo-CA/LC-Fitness/72043499171?ref=ts

sloLCfitness.com

Tis the Season to Crockpot Cook

Though it may not feel like it today in parts of California, 'tis the season to cook in the crockpot. Several Crockpot recipes are available online, easy to follow, and incredibly tasty. Below, i've spelled out a recipe for you that i made last night, best served with some rice and some sort of veggie, we chose bok choy, but whatever sounds good to you will do...

Crockpot Teriyaki Pork Roast
3 lbs pork roast
1/3 cup soy sauce
1/4 cup brown sugar
1 tsp ginger
1 tbsp minced garlic
1/4 cup apple sauce
3 cups water

in a bowl, stir together all ingredients except the pork roast and pour 1/2 the mixture into the crockpot. Add to it the pork roast then pour the rest of the mix on top of roast. Start crockpot on high for an hour or two, then continue on low for 4 to 5 hours until meat is tender and yummy!

Typically i add veggies in the crockpot, but for this one i didn't because i felt it would be an overwhelming amount of teriyaki flavoring.

This recipe will serve at least 6 people, that would be about 1/2 pound of pork each, so really you could probably serve 12. Remember portion control. If you're watching your weight, use a small plate!

Happy Crockpot season!
sloLCfitness.com

Fitness Gear for the New Year

Thinking of purchasing some new fitness gear for the new year? How do you decide what to buy?
Shoes: purchasing the right shoes can be a daunting task. Be sure to get the type of shoes that fits your fave fitness activity. Running shoes for running... If you are a runner, go to a running store, have the associate check your form, whether you over or under pronate, and assure the proper shoe fit. For indoor or outdoor cycling, go to a cycling shop and chat with them about the cycling shoe that best fits your needs.
Clothing: Finding the right fit and style for you. Some people purchase the same brand over and over again. If a particular brand works for you, it's fine to stick with it, but don't be afraid to try something new, especially if it's on sale. :)
For sports bras: smaller chested women may prefer something that just "squishes" whereas larger chested women will be looking for something that "supports".
I recommend dri-fit material for the majority of your fitness clothing, it wicks away sweat and has the tendency to keep you warmer or cooler as needed. Layering is a great idea for cooler temps.
Check out sites like active.com, runnersworld.com, etc or google search for more fitness gear ideas to suit you for the new year!

sloLCfitness.com