Not So Sweet

Posted on May 1, 2011 by Amy

I always find it interesting when my friends tell me that they are going on a low-sugar diet, but smother their whole grain waffles in syrup, or squeeze 1/2 of the honey bear into their Sweet Sugartea.  Sugar, in all its forms, is a carbohydrate fuel like it or not.  It is necessary fuel that the body is designed to use for energy, and it is essential for the proper functioning of the central nervous system- you know that brain and spinal cord of yours.

There is still sugar in milk, honey, syrup, fruit, breads, cereals, juices, alcohol and vegetables.  You need grains, fruits, vegetables and dairy to maintain healthy dietary balance, but those other “simple” forms of sugar are often disguised in cute little names and will reek havoc on your waistline and metabolic abilities.

Just in case you’re wondering…..here is a list of some common names used to describe those “simple” sugars.  Look for them on your food labels and ingest them in moderation.

Staying sweet- Amy

Finding Sugar on Food Labels

  • Dextrose
  • Lactose
  • Fructose
  • Sucrose
  • Glucose (dextrose)
  • Maltose
  • Corn Syrup
  • Corn Sweetener
  • Syrup
  • Honey
  • Fruit juice concentrate
  • Molasses
  • High-fructose corn syrup
  • Brown Sugar
  • Granulated Sugar
  • Raw Sugar
  • Table Sugar
  • Inverted Sugar
  • Cane Sugar

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Through Your Trainers Eyes

Posted on April 16, 2011 by Amy

I admit it! Much of my job entails being a bit superficial and observing students, clients and potential enthusiasts with a careful eye. It helps me anticipate the next move, how I will communicate or which Women on Weightstactic I will use to motivate them to adhere to exercise or my advice. It can be a challenge at times, especially when I know they can do something they think they can’t, or they are just plain unwilling to do it. All in all it works to my advantage and I’m happy to report most people do listen, apply and see results if they are dedicated.

On the contrary, with all the knowledge we have as a culture- media attention to things and such- I am still quite amazed at how misinformed many individuals are. I notice many common traits, conversations, thoughts, opinions and attention being focused, or not not focused, on an individuals exercise/wellness regimen. There are many to chose from, but I have compiled a list of the 25 most common ones I see in the gym or witness in my line of work. 

Here we go: Move it to lose it!

1. Women don’t strength train enough

2. Men don’t vary their training protocols enough

3. Most and especially Women focus too much on the “fat burning zone”

Continue reading →

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Reading Fitness

Posted on March 27, 2011 by Amy
Fitness Model 1

Image by ? spunkinator via Flickr

I love reading, learning and ingesting anything I can about fitness and the latest science to support and expand my work.  It helps me to become a better trainer and fitness provider to my clients, classes and colleagues plus encourages me to try new things (my favorite) and implement ongoing progressions and current research into my job.

This info can be a bit dry to the consumer, especially if you don’t have exercise/fitness background, but I’ve been impressed with a few of the consumer magazines and want to pass this along to all of you.  A few of my favorite things include:

Fitness Magazine- mostly factual information on fitness, wellness and nutrition- plus great tips each month on exactly what to eat when.  One caution- Continue reading →

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New Stuff is Good Stuff and Sometimes Sore Stuff

Posted on February 4, 2011 by Amy

In the fitness industry, in particular the personal training realm, we strive to help all our clients and participants reach their goals with unique training concepts that fit their fitness levels, goals and ambitions.

We use terms like overload, progression, exertion, momentary muscle failure, atrophy, hypertrophy and recovery to make our points and assure our clients understand we know what we are talking about.

Although these terms have specific meaning to us, they are nothing but words to the consumer trying to get a grasp on how to workout, when to workout and the most effective ways to help them see results, quickly, I might add.

When it comes to the big picture of seeing end results I think the most important thing for everyone to know is this- VAREITY. You’ve got to do something different, and do it often. Continue reading →

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3 TIPS TO A SUCCESSFUL NEW YEAR OF FITNESS

Posted on January 20, 2011 by Amy

Welcome to the third week of January and one of the most important weeks of your New Year’s fitness resolutions.

As a fitness professional, this is the week I see the most change in my client’s attitudes and dedication to their fitness goals and ambitions. It’s also the beginning of what I call the “drop off.” Meaning, people have more than likely worked out about a half a dozen times, but aren’t quite where they want to be, or think they should be. Continue reading →

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25 Reasons You Should Be Exercising

Posted on November 27, 2010 by Amy

I read an article several months back that just summed it all up for me.  It listed the 25 most significant health benefits of exercise.  I just loved it and wanted to make a poster out of it for my clients to pin on their walls as a daily reminder….  Well, I didn’t get the poster made but I am going to “post it” on my blog.

Here are 25 reasons you should be exercising:

1. Decreased cardiovascular disease

2. Better management and prevention of diabetes

3. Improved insulin sensitivity

4. Improved glucose metabolism

5. Reduction in blood pressure/hypertension

6. Improved blood triglycerides

7. Decreased total cholesterol

8. Improved HDL (good cholesterol)

9. Lessens the risk of having a stroke

10. Lower incidence of breast cancer

11. Lower incidence of colon cancer

12. Lower incidence of multiple myeloma cancers

13. Improved bone mineral density-decreasing the risk of developing osteoporosis

14. Improved musculoskeletal health

15. Improved (slow/reverse) sarcopenia (age-related loss of muscle mass and strength)

16. Improved body composition (lean weight vs. fat weight)

Continue reading →

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Creating Your Best In-Home Workout

Posted on October 27, 2010 by Amy
Aviation Boatswain's Mate (Handling) 3rd Class...

Image via Wikipedia

Ever wondered where to begin when putting together an “in home” strength workout? Look no further for here is your opportunity to learn a few training essentials the pros use to develop a complete, strength focused workout program design for in home use.  By incorporating the following variables into any strength program, you will be well on our way to the functionally sound, rock-hard body, you truly desire.

Keep in mind, the value of hiring a certified trainer to help you develop a program that fits not only your needs, but also your current fitness level is highly recommended and should not be overlooked.  The assessment alone from your personal trainer may highlight physical needs you did not even know existed. In the meantime, you can use the basics concepts and sample exercises below to kick start your strength program into high gear.

FREQUENCY- each major muscle group should be trained 2-3 times per week.  This would mean 2-3 sessions if you were doing a total body workout, or 4-6 sessions if you were splitting up body parts. *Note: you can Continue reading →

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Free Flexibility Advice for YOU

Posted on October 7, 2010 by Amy

Flexibility is one of the most neglected areas in an exercise program, and is the last of the

functional flexibility

Flexibility for Sport?

three essentials to proper fitness training. The general goal of stretching is to increase or maintain the range of motion around a particular joint.  Maintaining or increasing this range of motion can have many benefits to your activities of daily living as well as potentially decreasing or eliminating certain chronic tight areas that can increase the risk of developing orthopedic issues.

Hello- lower back pain; this is usually caused by hamstring, lower back and hip flexor tightness.

Additionally, stretching and flexibility training assists in cooling down the body after a heavy workout and has shown to be a fabulous technique for stress relief.  Yoga anyone?

Continue reading →

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Strength Training By The Numbers

Posted on September 18, 2010 by Amy

Muscle conditioning, often referred to as resistance training or strength training, is the

strength training

Strength Does a Body Good

second of the three keys to building your optimal physique.  By resistance training you are building muscle tissue (part of lean weight), and improving body composition. We help with efficient strength training programs.

More lean weight, less fat weight, it’s a good thing (pardon the Martha Stewart reference).

Increasing muscle mass improves your physical capacity to do daily activities, improves balance and strength of skeletal muscle, improves posture, decreases lower back pain, improves bone density, improves overall muscle strength and endurance and my absolute favorite reason, it contributes to increases in basal metabolic rate (BMR).  With a higher BMR, Continue reading →

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Cardio Training for Results

Posted on September 17, 2010 by Amy

Cardiovascular, sometimes called “aerobic” training or “Cardio Training” provides many

Need Cardio

He Giveth and He Taketh Away

benefits for you heart and circulatory system and is one of the three critical areas that should be addressed in a well-rounded program.  Cardio training not only improves the ability of the heart and lungs to work more efficiently, but it also burns extra calories.

Understand this- calories need to be burned in order to lose weight.  Whether you have extra pockets of calories around your middle, hips, buns, thighs, or arms you will need to move your mass to burn them off.

To get started follow the guidelines below then place them into your regular week’s schedule.  Continue reading →

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