The Fit Tutor @thefittutor - Tumblr Blog

Posture Correction: Always the Bridesmaid Never the Bride

Dear reader: I must warn you the content of this blog post is incredibly important to your health! I must also warn you that its charisma-factor is probably the equivalent to your dentist telling you that you need to floss more.

Still reading? Good for you. Let's proceed.

This isn't the glamorous side of personal training, but it's one of the most important aspects. Flashing pictures of six-pack abs and promising extreme fat loss in a bootcamp- now that's glamorous. Telling a client they need to take it easy for a few weeks and do a series of stretching and back strengthening exercises- not so much.

This is currently only common sense in the personal training realm, but I'm here to say this is something you should look into if you workout on your own. Let's make it common knowledge and help decrease unnecessary aches and pains and prevent injuries! Here we go:

It's extremely important to straighten out your body and balance your muscles before you start to lift and get stronger. When I say straighten you out, I'm referring to correcting your posture and any muscular asymmetries. A typical posture program can last anywhere from 1 to 8 weeks, and I recommend you meet with a personal trainer to assess and design a personalized program for you.

You need to correct your posture because if you start to strength train with imbalances, you increase the risk of injury later on in life. Your asymmetries will increase, which means certain muscles will start taking over responsibilities they were never designed to do, and other muscles will decrease activity entirely. This is a big concern especially if you sit all day.

I am in the process of figuring out how to help members of The Fit Tutor (which will be launched in DAYS!) with postural imbalances and designing programs for common posture problems, but I still believe nothing can substitute some one-on-one time with a trainer who knows their stuff!

This is really only the tip of the iceberg on this topic. Below you'll see a few resources if you want to research further, but this is something for which I recommend seeing a professional! If you aren't excited about paying the $$ for a trainer, see if they will design a posture program for you to do at home for a flat fee, and then you can sign up for The Fit Tutor!

I believe that this is really important to good muscular health! Taking the time to do this now will save you a lot of trouble later- maybe from just an achy neck or from an injury that takes you out of commission for months.

Best of Luck!

Allison

Resources:

Tao Fitness: This has an ahhhmazing series on posture but it's really in depth. If you want your posture corrected but refuse to see a trainer, check out this site!

Taylored Nutrition- good article about adjusting pelvic tilts

Men's Health- Exercises you should do every day

Business_Insider- This article has good corrective exercises if you sit all day!

#back pain #personal training #posture #posture analysis #fitness #exercise #health

The One Resolution Everyone Should Make!

'Tis the season for resolutions, goals, crowded gyms, and inspired people! I love this time of year (minus not being able to get an eliptical machine when I want one), and I love ANY excuse to set a goal and attempt to improve myself and my life! :)

I've already seen a lot of tweets and facebook statuses about how people can't wait until March when the gym isn't so crowded. This makes me sad. What causes us to give up on our goals so quickly? Who told us that if we try and fail we are to not try again until next January?

I believe EVERYONE'S 2014 resolution should be to develop perseverance! No matter what your goal or season of life, perseverance is crucial to success. Perseverance will get you back to the gym after a stressful two-week break caused by craziness at work. Perseverance reminds you it's OK you fell off the healthy eating horse and to get back on and keep going! Perseverance will not beat you up if (when?) you fail at a goal or task, but encourage you to try again. We owe it to ourselves and our loved ones to develop this quality!

Those without perseverance leave the gym in March, only to rejoin again in January. Same struggles, same results, same guilt and shame. Perseverance means "continued effort to do or achieve something despite difficulties, failure, or opposition." Wow. Isn't that nice? Take a breath and relax. If you fail, it's OK. You just keep trying. If you face opposition, you keep on pressing. When you face difficulties, you don't quit. I think of the phrase "slow and steady wins the race" when I think of achieving my goals.

My husband and I fall off the exercise bandwagon regularly, whether it's because of traveling, out of town guests, crazy deadlines at work, or sickness. No matter the reason, we make every effort to get back on ASAP! It's discouraging to gain back a few pounds we lost or lose some definition we worked hard for, but continuing to press on despite failure keeps us closer to our health and fitness goals, and far, far away from shame, guilt, or feeling like a failure. How great it that?

I encourage you to set wise goals, SMART goals (check out this link!), for 2014, and be determined to see them achieved. I encourage you to write out the definition of perseverance next to your written goals, so that if/when you face unexpected challenges, you are encouraged to press on! Believe in yourself. I'm expecting an awesome 2014 for you!

For more on goal setting with The Fit Tutor, click here! We are almost ready to launch! We are workin' hard so we can help YOU work hard! Sign up to be notified!

Excited for 2014,

Allison :)

#health #diet #resolution #2014 #goals #goal setting #fitness #fitness goal #skinny #exercise #perseverance #newyearsresolutions

7 [Realistic] Healthy Holiday Eating Tips! (Part 2)

I know you have been anxiously awaiting Part 2 of my Healthy Holiday Eating Tips blog post! :) Well, here it is! These are my tried-and-true ways to fit into the same pair of jeans YEAR ROUND! ;)

Pick out the ones you think would help YOU in your lifestyle!

1. Drink WATER. I know I mentioned this last week, but seriously, drink water. My top reason is that when I’m dehydrated I crave ice cream like I must have it or die. Actually, one piece of marriage advice my hubby gives to newlywed guys is “if she wants ice cream at 10pm, go get her ice cream.” HA! That’s embarrassing and funny. Anywho, drinking water helps you feel fuller, which can help prevent overeating. Your brain and body need water to function properly, and the zinger here is that it’s ZERO calories!

2.Practice patience! I’m not the most patient person, but if I can try to wait 10-20 minutes between my first and second plate, I realize I am full. So my second plate is either non-existent or much smaller than originally planned. I try to do this by talking more to the person I’m dining with, or if I’m alone I will do a quick chore before considering seconds. If you’re at a holiday party, make some rounds and chat up some friends before going back for more!

3. Keep a safe distance from the food table. At a party, my biggest weakness is hanging out by the food table, which is pretty easy to solve: Make a plate, and WALK AWAY! You’re allowed to eat a sugar cookie or two, but it needs to be on a plate, and you need to be consuming it at a safe distance from all the food! It’s so easy to just stand there and chat with a friend, and before you know it, you have snacked on a few thousand calories. It’s also easy to make a sensible plate and walk away and talk to a friend. ;)

4. Make the healthy version of the recipe. With Pinterest’s help, it should not be hard to find a healthier version, and by reading the reviews you can tell if it is good or not. I also try to look for recipes that have whole foods instead of processed. I am a new-ish cook and baker, but when someone compliments my dish it makes me feel like a champ, and I am so excited to brag about it being healthy! ;) [Need inspiration? Check out my healthy recipe board on Pinterest!]

5. Eat only at the table. I read this a few years ago, and it takes some discipline to follow, but it’s completely effective! Don’t snack on the couch, binge-watching your favorite shows on Netflix- keep it at the table. Setting boundaries is good for many areas of life, including where you are allowed to bring food! :) Don’t do anything else while you are eating- you are much more likely to overeat because you aren’t paying attention to your stomach or food intake. Thinking about the food you're eating will make it more satisfying, helping to ward off cravings. Food should be enjoyed, and being healthy doesn’t mean living in a state of deprivation!

6. Watch your wheat! Since I’m not a nutritionist (yet), I’m only allowed to talk to you about the food pyramid. However, I can tell you that I try to have one meal a day without any wheat. I don’t really buy into the whole ditch-wheat-or-grains-completely diets, and I’m slightly skeptical about the wheat belly idea. BUT, I know that when I try to have at least one wheat-less meal a day, it’s much easier for me to keep off the weight.

7. Log your food intake. This is my least favorite healthy habit, but it's ridiculously effective. I don't do it every day, but if you really want to see results you should. I do it for a full week occasionally to keep me in reality about what I'm eating. I use myfitnesspal. It really holds you accountable, and opens your eyes to bad food choices you make. It's not about feeling guilty for what you ate, it's about finding tools you can use to help you make healthy choices more consistently! I haven't invented a great way to use this at a party yet, but if you're dying for seconds (or thirds!?) of the cheesecake, maybe it's worth it to look it up to help you make a good choice! ;)

I hope these have helped you! Leave me some of your favorite tips you use during the most fattening time of the year! ;)

And have no fear, The Fit Tutor will be launched soon enough to help you GET FIT for the new year! Yahooooo!

Happy Holidays!

Allison

#holiday eating tips #holiday #diet #skinny #fitness #health #exercise #personal trainer

Healthy Holiday Eating Tips! (Part One)

There are a bazillion calories waiting for you at your next holiday party- but good news!- there are also a bazillion tips on how to stay healthy!

I've listed my top three tried and true ways that I use to stay healthy and fit during the holidays, but this is by no means an exhaustive list (remember, I said "bazillion"). There will be a part 2 next week! Whoop whoop!

1. Plan out your meals.

There are so many reasons why this is an awesome idea (financially, eliminating wasted food, avoiding impulse buys, etc) but for this purpose we'll zone in on calorie control. Let's say this Saturday is your work's Christmas party. You know there will be wonderfully delicious fattening foods and ample sugar cookies to ensure a pre-diabetic state in your body. If you plan ahead, you can create healthy meals throughout the week to help offset any damage you may do at the party.

Use lots of local produce, and fill up your belly with healthy choices packed with nutrients you need. Limit your sweets during the week, since you will have plenty at the party. I write our meals on a calendar, which I stick to! I like to fill up on hearty soups made with organic meat, broth, and veggies, and for dessert I will have a glass of dark chocolate almond milk. Plan out healthy meals, stick to them, and watch the fear of the food spread at the party disappear.

Need some help? Follow my healthy meals board on Pinterest!

2. Plan out your exercise days.

Wow, are you sensing a theme here? :) If you wait until you "feel like" exercising, chances are it won't happen. I fill out my meal plan calendar, and I write "GYM" on the days I will workout. I make sure we eat some extra protein on those nights for dinner, and then we stick to the schedule. If something comes up and I can't exercise that day, then I add it to a different day! ;)

When we adopt a healthy lifestyle, holiday parties lose their muffin-top-creating abilities. By exercising, you give an overall increase to your metabolism, burn calories, and help your body to balance blood chemistry- which is beyond important when you have eggnog in one hand and an oreo ball in the other (mmm.... Eggnog). By putting off exercising during the holidays, you make it harder for your body to deal with the surge of sugar, extra carbs, and overall increased food intake. Not to mention sugar is extremely addictive, so give yourself a fighting chance and workout! Not much time? Try a tabata! :)

3. Moderation is KEY!

I will usually eat anything I want to at a party- after all, it's a PARTY! I follow tips 1 and 2, and then I fill up my plate. I just get a little bit of everything, so I can enjoy it all, but not over-do it. If something tastes "only OK" and not "amazingly delicious," I don't eat it. I think to myself, "that's not worth the calories," and I replace it with something that is. I limit myself to one or two drinks (liquid calories?) and try to have water in between. If you are dehydrated, you may crave sugar more, so make sure you keep drinking H2O!

Personally, I only get some of this food once a year, so I sure as heck am gonna eat it! I just try to use moderation, eat slowly, enjoy my food, and monitor my hunger. Wait about 20 minutes or so before getting seconds, and fill up your plate based on your stomach, not your eyes.

Don't be too hard on yourself, don't set impossible-to-reach health goals, keep exercising, and ENJOY this time of year! :)

It's almost time for our launch! Sign up on the website to be the first to know when our online workouts are live, and find us on Facebook now! Happy Holidays!

Allison

---- > Leave YOUR tips (or struggles!) in the comments and stay tuned for next week! <----

#holiday eating tips #healthy #healthy eating #healthy eating tips #fitness #exercise #sugar intake #blood chemistry #goal setting #meal planning #party #christmas parties

How to Trick Yourself into Enjoying Exercise!

Today I want to use Psychology to trick you into enjoying exercise. As many of you know, I was a high school Psychology teacher for 8 years. I think that gives me amazing insight into human motivation, reading people’s minds, and applying psychological principles to exercise. OK, so I can’t read your mind, but it was always fun to tell my students that! ;)

Have you ever heard of the facial feedback hypothesis? It’s amazing. Its applications are so awesome, and I think you should extend this practice to not only exercise, but to everyday LIFE! Basically, when you smile, even if you aren’t happy, your facial muscles send feedback to your brain telling you that you ARE happy! You can enjoy things that aren’t so enjoyable by tricking your brain into thinking you are happy! In my experience (usually as a teacher), this also comes in handy when you are having a conversation with someone extremely frustrating.

Keep in mind that this also works the other way. If you are frowning (or scowling!?), your muscles are sending info back to your brain telling you that you are unhappy, which could be reinforcing or adding to your sadness. Being aware of this helps you to control your emotions better, and hopefully use them to your advantage.

How does this apply to exercise you ask? Well, I talk to a LOT of people who don’t enjoy working out. Some people would rather take a test in a foreign language than do some calorie burning cardio! What if you consciously made the effort to smile while you are exercising? While lifting with my husband I often smile at him during our rest breaks and say “that was fun!” even if it wasn’t- even if I am bent over huffing and puffing for air! I try to keep a positive attitude even if I don’t LIKE what I’m doing. I listen to podcasts that make me laugh while I am on the treadmill or eliptical, and I used to plan my cardio times around when Ellen was on TV! :)

Try it out for yourself. I don’t necessarily recommend plastering a huge, fake, possibly creepy smile on your face while working out! BUT, a little goes a long way. Whenever a thought pops into your mind telling you that you don’t like what you are doing, smile, and try to not let that smile disappear for too long. Try this out and let me know what you think! :) Comment below!

Allison

#fitness #exercise #psychology #healthy #attitude #workout #facial feedback hypothesis

Fact: Rest Days are Crucial to Getting in Shape!

What if I told you that you should NOT workout every day? That rest is VITAL to your weight-loss, your health, and your ability to build muscle? Would you believe me? Would you jump for joy? ;) (Remember: jumping burns calories!)

Rest = Muscle Growth.

It's unfortunate that many people who are consistently working out are sabotaging their own efforts by overtraining. It’s this simple: if you don’t rest, your muscles don’t grow. And we already discussed that more muscle results in increased metabolism, so if your muscles aren’t growing, you are hurting your weight-loss efforts.

Overtraining makes you weaker.

Your muscle fibers are being broken down as you lift weights, so you are actually becoming (temporarily) weaker. The rest period is crucial because it’s when you get stronger. Your muscles need that time to repair and grow, and they can’t do that if you never give them a break. If they don’t have time to recuperate after a workout, then they will continue to get weaker as you train. This results in injuries as well as the opposite effect of what you were trying to achieve in the gym. Say what!?

Hormonal imbalance.

By not incorporating rest days you are offsetting the delicate balance of hormones, specifically muscle-building DHEA and the stress hormone cortisol. The two usually work together, but overtraining decreases DHEA and increases cortisol, which tears down muscle, promotes weight gain, increases your blood pressure, and can lead to exhaustion and mental confusion. So not only are you preventing your muscles from getting stronger, but you are overstressing your body and mind. And I'm pretty sure us ladies do not need anything else messing with our hormones...

How long should you rest?

Depending on your workout and how your muscles feel afterwards, you should rest anywhere from 24-72 hours after weight training. A rest day doesn’t always mean morphing into a couch potato- you can go for a walk, light jog, swim, clean your house, etc. You can get up and move, but make sure you are resting the muscles worked! I am a fan of full-body workouts to achieve my goals, so my rest days usually involve a dog walk, stretching/yoga, or 30 minutes on the eliptical machine. If you are working for hypertrophy or significant strength increase, then you can get on a split routine for weight-lifting, and you can train 4-6 days a week by splitting up your muscle groups. A good rule of thumb is if you are still sore, that particular muscle group still needs to rest!

Avoid Plateaus.

When I hear the word plateau applied to fitness, I usually think of body-builders, but this can apply to any fitness goal. Incorporating rest days will help you achieve your goals of hypertrophy, muscle strength, weight-loss, tone, or training for your half marathon! Overtraining is one of the main causes for plateaus, injuries, and frustrated exercisers! Another important thing to remember is to get enough sleep. Your muscles are repairing as you sleep, you are fighting off infection, storing the day’s memories, and sleep deprivation is associated with decreased testosterone, energy, and growth hormone levels, along with increasing catabolic hormone (muscle destroying) levels. Hands down, your body needs rest.

The Fit Tutor is all about moderation and being realistic while still helping you achieve your goals. Our videos will help you get healthy, in shape, and encourage rest days to help maximize your efforts! ;) Sign up to be the first notified when we launch!

Rest up!

Allison :)

Sources:

Freytag, Chris. "Taking Rest Days Between Workouts." Prevention. N.p., May 2012. Web. 23 Oct. 2013. <http://www.prevention.com/fitness/fitness-tips/taking-rest-days-between-workouts>.

"How to Build Muscle Fast." 2BUILDMUSCLEFAST.COM. N.p., Jan. 2011. Web. 23 Oct. 2013. <http://www.2buildmusclefast.com/2011/01/importance-of-rest-and-recovery-in.html>

LeBrun, Shawn. "Never Hit A Plateau Again!" Bodybuilding.com. N.p., 21 Oct. 2002. Web. 23 Oct. 2013. <http://www.bodybuilding.com/fun/lebrun4.htm>.

Ross, Melissa. "How Much Rest Between Workouts for Muscle Growth?"LIVESTRONG.COM. Livestrong Foundation, 04 Feb. 2011. Web. 23 Oct. 2013. <http://www.livestrong.com/article/374066-how-much-rest-between-workouts-for-muscle-growth/>.

Thompson, Jonathan. "Rest Periods – A Vital Part of Any Fitness Routine."LIVESTRONG Fitness Blog. Livestrong Foundation, 20 July 2012. Web. 23 Oct. 2013. <http://www.livestrongfitness.com/blog/rest-periods-a-vital-part-of-any-fitness-routine/>.

#rest #rest days #plateau #weightlifting #weight training #bodybuilding #weightloss #stress #exercise #health #muscle #overtraining

4 Awesome Reasons to Modify Exercises

Have you ever tried an exercise that was too challenging for you? There are many reasons why we may need to change an exercise to suit our body and needs, and I’m here to tell you why modifications are AWESOME. Like an ice cream sundae! While discussing a fitness challenge with a group of ladies, the topic of modifications came up. It was met with looks of disgust, prideful remarks, and a heck-no kind of attitude. I was shocked. Like… jaw dropped, stunned into silence shocked. Somewhere along the way these women had picked up a negative stigma associated with modifying exercises.

Where did this come from!? I know most of us grew up with sayings like “pain is just weakness leaving the body” but c’mon now. We are smart enough to see through that, right? One of the best ways to reach your goals is to use modifications as needed. I’m a former college athlete who has made my passion for fitness my career. I modify exercises and workouts ALL the time. There. Is. No. Shame. Let the stigma breaking begin!

Here are four stellar reasons why you should welcome modifications:

1. Your body peaks around 25-30, and then declines. Unfortunately, this is for many areas, but I’m referring to your skeletal muscles, joints, and all that good stuff we use in exercise. Incorporating modifications can help your body function better, last longer, and hopefully prevent injuries!

2. People who otherwise couldn’t exercise can with modifications. If you do a Google search for exercise modifications, you will find a long drop down list for most diseases and conditions. Exercising helps to fight off disease, lower blood pressure, lose weight, balance blood chemistry, help your body work more efficiently, etc. By incorporating modifications these people can fight off other conditions while trying to improve their current state! Isn’t that awesome? Chances are, you can exercise. If you fall into this category, go call your Doc and see what you can do and get started!

3. Many of us have a list of injuries to go along with our accomplishments. I have neck and knee injuries- score! By modifying exercises, we can protect our injured areas while still getting our sweat on and getting stronger. There are some exercises I would LOVE to do, but just can’t. I’m still exercising, and with a workout that caters to MY body and MY needs. Which is what we should all be doing! Your pride is NEVER worth an injury! I say that as a 30 year old… maybe 16 year-old Allison would roll her eyes at that statement!? There’s that frontal lobe again!

4. Finally, they help us get rid of excuses and give us goals to set. I know some of you are skipping your workout because you feel like you are so out of shape you don’t even know where to start. Some of you have started workouts that were too challenging and had to quit and now you feel defeated. I understand, and I’m sorry that happened. The good news is with exercise modifications you can start where YOU need to. Then you can be pumped you are exercising, and you can improve and set goals to make it harder as you go. I LOVE looking back at where I started with my clients- and I use it as daily encouragement for them!

By now you should be doing awesome air kicks over your excitement for modifications. If you still feel lost and don’t know where to start, fret not, The Fit Tutor will be up and running soon! In every exercise video there is a beginner, intermediate, and advanced modification to help reach every level. Sign up to be notified when we launch! :)

Now go do a pushup, whether it’s against a wall or one-handed ;)

Allison

#fitness #fitness goal #exercise #weight loss #healthy #personaltraining #goal setting #modifications #exercise modifications #stigma #sports injury #disease

Comparison is a Four-Letter Word

We are from all walks of life, have different genes and varying body fat percentages; we have different careers and levels of education, but I bet we can agree on one thing: Looking up workouts on Pinterest (or any website, really) makes us feel inadequate. I feel flabby, pale, like I'm a fashion disaster at the gym, and the overall summation is that I do NOT like my body.

Setting Ourselves up for Failure

To me this is a crime and a moral dilemma. It's unsettling to me that people are trying to get others to exercise by (many unintentionally) destroying any confidence they have in themselves. Most of us already are aware of our physical flaws, and we don't need to be reminded while looking up a new crockpot recipe (no seriously, I'm obsessed with Pinterest). Another unsettling issue is that when people try the new ultra-challenging-bikini-ready-body-workout-extravaganza, they realize it’s too hard. Not only do these people now think their body is a disaster area, but now they feel like it’s never going to get better because they can’t even come close to finishing this workout. Heck, there are many of these workouts I can't even finish- and I consider myself to be in pretty decent shape! (Shameless plug: The Fit Tutor website will come with tutorials even for the most beginner exerciser!)

Gut Check: Our Source of Motivation

Are you guilty of this unhealthy habit too?: Many people put up pictures of skinny models (on a mirror, locker, fridge, etc) so they have “motivation” to make them exercise. How is that healthy? Do you wonder if that “motivating” picture is doing more harm to your self-esteem than it is good to your waistline? We are walking a thin line between disordered thinking and self-motivation in our culture, and I hope we can change that!

Perception vs. Reality

I know not everyone is guilty of thinking this way, and I know that many of these people designing killer workouts that we find online are NOT criminals or immoral :) They are awesome trainers with well-designed workouts (there are many that I LOVE!). They post pics of (possibly their own) hot abs to get clients because that’s what sells in our culture. (And if they weren't so fit or hot we wouldn't want to look like them, so we have to give them some props- their hard work paid off!) Although we have the knowledge that a lot of fitness models have genes to allow them to look like a toned toothpick, and (in some cases) graphic designers to airbrush them into perfection, it doesn’t factor into our comparison of ourselves to them. We set their bodies as our goal and standard of perfection, which causes us to dislike and discourage ourselves with this so-called motivation, and most of us ultimately end our pursuit in failure.

Reprogramming

If you are guilty of any of these things, I want to propose a better-than-swimsuit-ready-challenge: Change your thinking. Stop comparing yourself to people with different genes, a different schedule, and a different budget. Find a healthy goal weight for you, with a realistic time frame to get there, and then start working towards it. Set health goals, like exercising for longevity so you can be around for your grandkids, or to reduce your risk of heart disease or certain cancers. What about changing your motivation to having energy to chase your kids around, or to be able to carry in groceries without it making you tired? Set an attainable goal for yourself and reach it to build confidence. Confidence is ridiculously attractive.

Fixing the Problem

Now is a great time to analyze your motivation (or possibly your lack of motivation?) and see if it is healthy or not. Exercising to look better usually gets people off the couch faster, but it’s not sustainable for most personality types. Exercising for health is not as glamorous, but it’s more sustainable and the amazing by-product is that you should lose weight, get stronger, maybe even find your abs again, and feel great about yourself in the process. It’s OK to want to look better, but let health be your driving force and looking better be a by-product and you will be more likely to reach your goals!

And don't take yourself too seriously- there's more to life than a six-pack! ;)

Allison

#motivation #health #comparison #models #fitness #fitness goal #psychology #goals #exercise #workout #personaltraining

Tabatas: The 4 minute workout

INCLUDING A SAMPLE WORKOUT! :)

One of the biggest reasons that trainers hear about why people don’t workout is they lack time. If you’ve read my past posts, you know I think that people can prioritize and be creative to incorporate exercise into their lives! Lately, the buzz in the fitness scene is all about the tabata protocol. I have tried it, and I have loved it! Let me explain:

Everyone has 4 minutes.

I would not recommend only doing tabatas, or only working out for 4 minutes every day you exercise. However, they are a GREAT way to shake up your workout routine, and my favorite use for them is an extremely busy day where all I really have is 4 minutes! Reader beware: continuing reading will disqualify any excuse about not having time from here on out. ;)

Metabolism ignition.

In a Tabata style workout, you work at a high intensity for 20 seconds, rest 10 seconds, and repeat for 4 minutes. Research has shown it burns calories, jumpstarts your metabolism, and increases your anaerobic capacity and VO2 Max (those can be confusing so to simplify: they're pretty cool). It can also help to balance blood chemistry and help your body work more efficiently- in the same way that longer bouts of exercise can! Depending on what exercises you choose, you can slim down and tone up with the time you have. (I'm assuming you are currently dancing in your chair after this knowledge bomb!)

What should you do?

It is recommended you go at 90% of your Heart Rate Max (HRM). Not many people know that or want to bother keeping track of it, so an easier way is to go between an 8 or 9 on a scale out of 10. A 10 is you sprinting to get away from a zombie and running as fast and hard as you can. If you are on blood pressure medication, you would go between a 7 and 8 on this scale (just assume you are slightly faster than the zombie, so you wouldn’t have to go as fast). This is a good rule of thumb if you choose certain heart rate raising exercises.

Beginners.

If you are just starting out, go with what makes you feel comfortable. I don’t highly recommend this as a way to get into fitness if you are currently inactive, but this is better than nothing for most people. :)

How I use Tabatas.

Sometimes I run in place or do high knees for the entire tabata. I also enjoy dividing the time up into quads- pick four exercises and cycle through them twice during the 4 minutes. I alternate a strength exercise with a plyometric exercise to get my heart rate up. You don’t get the exact same effect as sprinting for 4 minute intervals, but this is still a great way to exercise for those who are pressed for time.

Here is a great at-home, no equipment workout- Tabata style.

(4 minutes of 20 seconds on, 10 seconds off, cycling through these exercises twice- or more if you are up for it!)

(For modifications, you can do partial squats or a squat hold if you have bad knees, march in place instead of high knees, and for the pushups and mountain climbers you can do them on the side of a couch or table instead of the floor.)

Mixing it up.

If you have more than 4 minutes, putting tabatas together is a great, fun way to change up your workouts! I like to put four together for a good 20 minute workout-- don’t forget to warm up and stretch properly! My favorite tabata timer app is called Seconds Free in the App store :)

Working from home.

Lastly, another way I like to use tabatas are those days I work from home and have a lot to do. I set an alarm for every hour or two and do a tabata (after proper warm up of course!) and then go back to work. It helps to spike my metabolism, burn calories, and gain strength on those busy days.

For videos of these exercises and more tabata workouts, join my fitness community! COMING SOON! Sign up to be notified when we launch!

Try tabatas out and let me know what you think!

Allison :)

**Of course, check with your doctor before starting any exercise program!

Sources:

Emberts, Talisa, M.S., John P. Porcari, Ph.D., Jeffrey Steffen, Ph.D., and Scott Doberstein, M.S. "Is Tabata All It's Cracked Up To Be?" ACE Fitness http://www.acefitness.org. N.p., 23 Sept. 2013. Web. 24 Oct. 2013.

Reynolds, Gretchen. "The 4-Minute Workout." The New York Times http://well.blogs.nytimes.com/. N.p., 19 June 2013. Web. 24 Oct. 2013. <http://well.blogs.nytimes.com/2013/06/19/the-4-minute-workout/?_r=1>.

#tabata #fitness #exercise #workout #health #get in shape #personal training #lose weight #weightloss #weightlifting #goals #time #busy

New blog is up on thefittutor.com! Make #time to workout! #fitness #exercise #health #weightloss

#weightloss #fitness #health #exercise #time

You are NOT Too Busy to Exercise. Here's Why:

Gasp! She did NOT just say that… She doesn’t know my schedule! She doesn’t know me or my life or what’s on my plate!

---> I’m just trying to guess what’s going through your head now…. Please don’t hate me for trying to call you out! ;)

Think of things that are priorities in your life: possibly your family, kids, job, school, friends, religion- just to name a few of the most common ones. You will find time for what you think is a priority. What if fitness and health became a priority? Where would you fit it in? What would you cut out?

Taking care of yourself should be a priority. This is not pride or selfishness (depending on how far you take it) but it is smart, and one of the best things you can do for yourself, your boss, your spouse, kids, etc- oh- and not to mention YOU. Exercising is investing in your own life. We invest into IRA’s and 401k’s to ensure a healthy financial future- but many of us do not see the importance of investing in our health’s future. Exercising NOW and making it a priority will do good for you now, as well as future you!

If you think you are too busy because you are a working parent, or even a stay at home busy parent then let me encourage you with this: you work so hard to take care of your family, but what they really want is YOU. Living a stressful lifestyle without taking care of yourself jeopardizes the time you could have with them in the future. Exercising for health’s sake now will give them the BEST gift later, which is having you around. It also teaches your kids and those around you that it’s important to make health a priority, and your kids should follow suit. You can do this without sacrificing time with them. There may be days it is difficult, but you CAN incorporate your kids into your exercise. Take a walk together, challenge them to a pushup contest, play ball outside, tag, hide-n-seek, carry them on your shoulders and explore your neighborhood, play leapfrog, etc. There are many ways you can be active (which burns calories and fights disease!) without sacrificing time with those you love.

For those of you busy with jobs and careers, there is ample supporting evidence that exercise and a good night’s sleep make you more productive, more creative, and help solve problems. If you’re bold, maybe you can remind your boss of this the next time he/she asks you to work late! If smokers get smoke breaks, exercisers should get exercise breaks. Set an alarm once an hour or so to get up and walk around. You can do several exercises in your chair (I’ll post on this later), take the stairs for no reason, etc. There is a lot to be said for just being active throughout the day. You can also talk to your boss or HR coordinator about a standing desk or treadmill desk! Exercised-released endorphins are amazing at naturally relieving stress, and sometimes I do my best thinking while working out. Making this a priority should make you a better employee (or student!).

It’s important to recognize what season of life you are in to see what is reasonable and doable for you. If you make exercise a priority you WILL make time for it, but be realistic on how much time. You want to select an amount of time that is sustainable for you. I went through a season where I was working two jobs, both requiring after hours work, a youth group leader, a homemaker, cook, and wife. There were days I would walk in the gym and just walk back out, or days I would get everything set up for an at-home workout and just quit. It was a rough season, and my health suffered, which made my work suffer. I had to find someone to help keep me accountable for a short exercise session (20-30 minutes) at least 2x per week. In other seasons my goal has been 5x per week for 30-45 minutes. The key is finding something reasonable, and it helps to be accountable to someone if you don’t think you will stick with it.

You are important. Investing into your own life and health should be TOP priority. Bring friends along for the journey and make it a social activity. You can do anything that you set your mind to, and I believe in your success!

Go get ‘em tiger! ;)

Allison

The Fit Tutor

I have designed The Fit Tutor to be conducive to every lifestyle and schedule. If you need a quick metabolism-boosting workout or a long, endurance-building strength training workout, our videos will help you get in shape in the time you have. Sign up to be the first to be notified when we officially launch!

#fitness #health #goals #job performance #exercise #personaltraining #mom #busy moms #family #self #time management

How to Set Goals You Can (Actually) Achieve

I’m sure by now you have all heard of SMART goals. I 100% believe in their effectiveness, and this is not the only blog I will mention them in ;) However, today they are not our focus! Today I want to focus on process and product goals, and how setting both will help keep you successful AND encouraged!

Most people tend to set product goals. These are something to achieve and represents change in a measurable variable (like weight-loss, a certain amount of weight lifted, a consistent lower level of bad cholesterol, etc). These are great goals to set (and you should use the SMART goal formula for them!) but often times these can take a long while to achieve.

To keep you from getting discouraged as you watch your scale patiently (*cough*) waiting for it to go down, you should set some process goals to keep you motivated along the way. A process goal focuses on something you accomplish. For those of you who like to make lists and cross things off, this type of goal setting will be your equivalent to heaven on earth! ;) (That being said, am I the only person who writes tasks I’ve already accomplished on my list just so I can cross them off??)

Your process goals will vary depending on your level of fitness, but examples could be going on a 20 minute walk without stopping, running for 10 minutes straight, doing a Fit Tutor strength training workout 3 days a week (coming soon!), or even reading that fitness article you have been meaning to read for some time now. The list could range from food preparation, food logging, checking in with your accountability partner, saying positive things over yourself as you get ready in the morning- the possibilities are endless!

Of course, it’s important to set a time limit for these goals. I enjoy weekly or monthly goals, or some could be daily. Make sure you have a deadline for your goal so you know if you have met it or not! Also, don’t set yourself up for failure. I personally don’t enjoy running that much, and last year I set a goal to run a 5k (in the winter, I might add, and I gave myself only a few weeks to train). Probably not my brightest idea ever! I got a cold, had to do all my training on a treadmill, and ended up walking it with a friend. That goal wasn't impossible- but for me it wasn’t the best process goal. You know yourself better than anyone else (well, probably..!) so you should know what goals are doable and what ones aren’t. That being said, you still want to push yourself just slightly beyond your limits! Attainable but challenging! :)

Some of my process goals:

2 mile dog walk 5x week.

Yoga 1x week.

Plan weekly meals every Sunday night.

Sit down, relax, and read a fitness magazine 1x per week

What are some ideas you have for your own process goals? Go ahead and leave them as comments (nothing too personal if you don’t feel comfortable), and go out and START this week! :)

You can do it!~ Allison

#fitness #weight loss #goals #fitness goal #failure #health #success #exercise #workout

Why You Should Lift Weights

Lifting weights is by far my favorite way to exercise. There are so many health benefits to it, and it’s good for those of us who need instant gratification. It’s much faster for me to see my biceps tone up than it is for my saddlebags to decrease ;) It reminds me every time that my hard work is paying off!

I would love to chat about these awesome reasons with each of you over a cup of amazing fair-trade coffee, but chances are that's just not gonna happen. Please settle for this blog instead ;)

I am going to start out with a BANG! I’ve read tons of articles about this topic, but very few seem to mention this one…

Decreased Muscle with Age

Non-strength training adults lose anywhere from 3-5 pounds of muscle per decade after age 30! (I don’t know about you, but I feel pretty young at 30, so I don’t like this statistic! The glory days are over, eh?) To make that even better, they lose one-quarter of a pound of muscle per YEAR after age 40. Since muscle mass is related to our metabolism, that is decreasing as well, so it’s harder to lose fat. People tend to gain weight as they age, but it’s usually unhealthy fat instead of disease fighting muscle.

I feel like my list could potentially stop there. If you are over 25, your frontal lobes should be fully developed for the most part, so planning for your future and making good decisions should be your THING! Right?! I’m sure you are all saying “I will lift for current AND future me! Hooray!” But in case some of you are not saying that (yet), my list will continue.

Cardio vs. Lifting

If we increase our muscle mass, we will increase our metabolism. This means we burn more calories when we do things like nap, cook, or watch our favorite show (Modern Family, anyone?). If you have been doing only cardio, some research shows there’s a chance you are losing a little bit of muscle as you lose fat. Lifting weights comes with the added bonus of increasing your metabolism directly after a workout- you burn more calories for 24 to up to 72 hours afterwards! And that’s in addition to the overall increase. Can I get a “woohoo!”?

Health Benefits

Some of the health benefits of lifting include fighting heart disease (which is the #1 killer of women), metabolic syndrome, some cancers, and it can even lower your blood pressure (for 10-12 hours after). Lifting weights specifically decreases our belly fat, which not only helps us to feel more confident, but fights against the many diseases associated with deep abdominal fat

My Faves

There are many more reasons to lift weights, but I’ll close with my favorites. Lifting creates tone and definition, which improves our looks and our confidence. No ladies, you will not bulk up, and yes guys, you can (which is encouraged!). I also appreciate that it makes daily life and chores easier, since I can lift heavier things and have more endurance. All with the added bonus of STRESS RELIEF, which is important to everyone around you! ;)

The Fit Tutor- coming soon!

I’m in the process of launching a business called The Fit Tutor where I will give tutorials on how to perform strength training exercises all in the comfort of your home. I’m so excited to help empower you to reach your goals!

(It's always encouraged to double-check with your doctor before starting. So get on that!)

Allison :)

Sources:

Andersen, Charlotte Hilton. “8 Reasons Why you Should Lift Heavier Weights.” Shape Magazine. 01 Aug 2013. Web. 04 Oct 2013. <www.shape.com >.

Bergen, Jenna. “9 Reasons you Should Lift Weights.” Prevention. Nov 2012. Web. 04 Oct 2013. <www.prevention.com>.

Green, Daniel J, Ed. Ace Personal Training Manual, Fourth Edition. San Diego; American Council on Exercise, 2010. Print.

Melone, Linda. “8 Reasons Why Women Should Lift Weights.” Livestrong. 13 Aug 2013. Web. 04 Oct 2013. <www.livestrong.com>.

#fitness #weightlifting #weight loss #healthy #psychology #personaltraining

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