Hallow eatin

Just remember my friends, don't eat your childrens candy this halloween.. or it will go straight to your butt!

Have a safe weekend and remember DONT drink and drive!

Mystery People

Did you know I have a monthly poll? Its on the right sidebar, go vote on the topic you want to read more about. Last month my feedback was that you mystery readers wanted to read more on weight loss. Ask and you shall recieve! Also, my above tabs have links to other sites you can find me on like facebook, twitter, IDEA Fit, and more. I have a page on facebook that is having a contest for $100 worth in prizes right now, if you join me on twitter you can win swag and get uplifting updates.
 Then just one more reminder to "follow" this blog for an update of things good for fitness. Im a real person who loves health and sharing what I know with people who are looking for an answer. Feel free to leave a comment, e mail or just stay around as a mystery lurker.
Have a great weekend!

Tasty Tuesday

I bring to you on this day of October the 25th in the year 2011 my recipe for HEALTYish Pumpkin Bread!

3 1/2 c whole wheat flour
2 c honey
2 t baking powder
1 t sea salt
1 t cinnamon
1 t nutmeg
1 t allspice
1/2 c cloves
(If you don't have cloves or allspice u can use 1 t of ginger. Its still yummy and gives the bread a subtle gingerbread flavor)
1 15oz can of pumpkin
1 c soy or rice milk
3/4 c applesauce
walnuts (optional)

Preheat oven to 350 degrees. Spray 2 loaf pans. Mix flour, honey, baking soda, baking powder, salt, cinnamon, nutmeg, and spices together. In a separate bowl, mix pumpkin, milk, and applesauce together. Combine and mix both together. Fold in walnuts. Pour in loaf pans. Bake 1 hour and 10 minutes. Let cool for 10 min. Remove from pans and cool completely.

Bon Appetite!

 

Workout Week 6

This is our final week of my workout series that follows along with my post on physical wellness and the 12 components of exercise. In our final week we will be talking about agility, coordination, reaction, speed and power.
Im going to start off with giving you the dictionary definition for each word used above.

a·gil·i·ty 

noun The power of moving quickly and easily; nimbleness: exercises demanding agility.

co·or·di·na·tion

noun

harmonious combination or interaction, as of functions or parts.

re·ac·tion

 

noun

Physiology. action in response to a stimulus, as of the system or of a nerve, muscle, etc.

Medicine/Medical.

a. the action caused by the resistance to another action.

b. a return to the opposite physical condition, as after shock, exhaustion, or chill.

speed

 

noun

rapidity in moving, going, traveling, proceeding, or performing; swiftness; celerity: the speed of light; the speed of sound.

pow·er

  noun

ability to do or act; capability of doing or accomplishing something.

great or marked ability to do or act; strength; might; force.

So now we should be a little more familiar with what Is expected out of athletic training. It composes of all these things. At the point of athletic training you are no longer working out to stay thin, healthy, or able to perform daily tasks. You can already do that, at this point you are trying to become better. Like Daft Punk says Harder, Better, Faster, Stronger. Athletic training is about beating personal records, opponents, and other teams.

So for this week instead of giving you specific workouts, I will focus more on training strategies, and mind tecniques.


Now athletes work very hard to get into a healthy shape, but its not all hard work and no fun. Maybe you have heard of Michael Phelps, Olympic gold medeal swimmer. He works out very very hard in the pool swimming miles and miles every day. He is rewarded with a 12000 calorie intake a day. If I could eat that much a day I would be a happy person. Lets face it food is yummy, eating food makes us feel good.
So using Michael Phelps, this brings me to my first example. Time, spending long hours training and pushing yourfelf longer will make your body stronger. Training for endurance sports such as a Marathon, Ironman, and other sports requires you to log some hours. Even sports where you are only using your strengh for a short ammount of time can benefit from endurance training. Sports such as wrestling, sprinting, and rowing all use a fast burst of strength that you need to go all out for several minutes, not hours. Having a well condtioned heart will improve your bodies ability to deliver oxygen and energy to the muscles during these bursts.

Next up ill talk to you about resistance. We all know about the benefits of bands, weights, and kettelballs. Have you ever tried using alternative forms of weight? Parachut running is a great way to add resistance to your run, bands can be added in the water (or to any workout) to keep you in place and add resistance,   ... And my personal favorite is water. Just training in the water changes everything. Watter running, cycling, weight training, circut training. It can all be done! Water training is becoming more popular at time goes on. People are discovering that it isn't just beneficial to senior citezens with artheritis. Instead there are being classes created with athletes in mine. I teach one such class at Lifetime Fitness called Hydro training.


Another major component of athletic training is your mindset. I really could go on and on about different sport training strategies and tecniques... but this post has already taken me two days to write. So I will leave you with a little motivation and a promise to continue on with a post on conditioning your mind another time when I do not have writers block.

Wake up People

Fit to Fat???

Normally, I share weight loss success stories - WooHoos!, as they’re known at FatFighterTV. But today, I want to tell you about the opposite – a fit guy who is deliberately making himself fat.

Since May, Drew Manning has gained about 70 pounds on purpose. And he’s not done yet.

Drew is a personal trainer and has always been the “fit guy.” He’s now on a journey he calls Fit 2 Fat 2 Fit where he spends six months (he has about 4 weeks left) eating unhealthy food and not exercising, then he will take six more months to get fit again. Why? To experience for himself what it’s like to be overweight, how tough it is to lose weight, and ultimately show others how to get fit. But this is sooo extreme! And I hate that Drew is deliberately making himself unhealthy. I asked him all about it…

FatFighterTV: As someone who has always been fit, how can you stand doing this to yourself?

Drew Manning: It’s been very tough physically, mentally and emotionally to let myself go like this. The first couple of months were the hardest. I felt like I was going through withdrawals, just like any other addiction. I was jealous seeing people running, going to the gym, and being in shape.


FFTV: Are you concerned about your health?

DM: Yes, definitely. With a BP reading of 161/113 you can’t NOT be concerned. I haven’t felt in danger yet, but I still have 4 weeks left to go. People tell me all the time to stop now, but I look at it like this…..if others can live years with these unhealthy risk factors, like high BP, glucose levels, cholesterol levels, triglycerides, etc. then I can last another 4 weeks. Plus I want to show people how living a healthy lifestyle can change all of those risk factors.

FFTV: Are you enjoying eating all those unhealthy foods?

DM: Yes and no. To some extent, all of these foods that I’m eating (sugary cereals, granola bars, juices, white breads, white pastas, sodas, crackers, chips, frozen dinners, mac n cheese, etc.) taste delicious. But then I feel like crap later on and I get hungry again and crave those same foods.


FFTV: You’ve gained about 70 pounds now since May – how do you feel?

DM: I’m to the point where I feel lethargic and uncomfortable. I definitely feel “addicted” to these foods. In the beginning, I did not like soda, but now I can’t go a day without, otherwise I’ll get the headaches, bad mood, etc. Emotionally, it’s taken a toll on my confidence level, even in my marriage. I don’t like the way I look in public; nothing fits right; bending over to tie my shoes or clip my toe nails has become so difficult. I’ve definitely taken those things for granted.

FFTV: You mentioned that you want to gain an understanding of how hard it is to be overweight – what have you learned so far?

DM: I think the biggest thing I’ve learned is how intense and how real these food cravings are. I think a lot of people associate the word “addiction” with drugs and alcohol, but I do believe this addiction (to America’s processed foods) is real and very similar. I know I’ll never know exactly what it’s like for every person that’s overweight and I don’t claim to, but at least I understand better than I did before when I never had to struggle with this. I hope to learn a lot more in the second half of my journey, from fat 2 fit.

What do you think of What Drew is doing? Is it going to make a difference? Or is he just damaging his body?

For all my real humans out there

Don't ever forget that its not about the vanity, because you are rarely going to look like a rockstar while your really putting in some sweat. Its all about how your feel, how healthy you are and are becoming. Today is the day to forget about looks, mirrors, hours getting dolled up, and expensive cloths. Go out and enjoy life!!! 

Workout Week 5

This week we really will jam, flexibility and metabolic markers (ventilatory thresholds). Have you ever been in a group fitness class such as cycling and heard the instructor yelling "Pump it up! Get to AT!" In instructor lingo they are trying to get you energized to work as hard as you can to get your heart rate up to Anaerobic Threshhold. To break this down more we will go into what Aerobic vs Anaerobic means. Aerobic, not talking about the class "aerobics" means 'with oxygen'. So when you are working out and running for example your body is using oxygen to refule the muscles for an extended period of time. So if aerobic is with oxygen then you should guess that anaerobic is without oxygen. Weightlifting is a good example. Yes you are supposed to breah in on the coeccentric and exhale on the eccentric contraction (More on that vocab to come) but when you are weightlifting you could hold your breath and still make it through a set. Try to hold your breath while running, not going to happen. Back to my little heart rate chart

See the blue stripe? This is your anaerobic threshhold. The point where you are working at such an incredible power status that you will be huffing and puffing, not able to talk, with your mouth open. You can only hold AT for a few seconds or minutes. You also hear it called Ventillary Threshhold, Anaerobic Threshold, or Lactctate Threshhold.
This is the point where you are working your muscles to such a point where you cannot get oxygen in fast enought to supply or maintain the pace. If your training at AT you are increasing hte speed at which acidosis occurs, this will eventually help you to run at a higher speed for longer.

Wow, and I could keep going on with that. But lets go over flexibility, since this is pretty basic stuff Im just going to illistrate the importance of flexibility training with a fact photo.


Monday
VT day
Warm up 5 min slow jog
This will help make running at AT easier while getting the same benefit of continuous runs.
Run 2 to 4 x 10 to 15 minutes at AT pace with 3 to 5 minutes rest. If you have a heart rate monitor run at 85-90 percent of maximum heart rate.


Tuesday
Flexibility
Warm up Sun Salutations
Hips & Legs

Pidgon Pose each leg get into it, wait 15 seconds then sink deeper for another 30 sec


Frog Pose get into it, wait 15 seconds then sink deeper for another 30 sec

Half twist each leg get into it, wait 15 seconds then sink deeper for another 30 sec


Seated forward fold, get into it, wait 15 seconds then sink deeper for another 30 sec

Wednesday
VT Day
Warm up 5 min jog
Increase the distance you can run at AT pace.
Run 3 to 6 x 1 mile at AT pace with a one minute rest or 6 to 8 x 1,000 meters at AT pace with a one minute rest.


Thursday
Flexibility
Back, Spine, & Arms
Warm up sun salutations

Spinal twist, each leg get into it, wait 15 seconds then sink deeper for another 30 sec


Plow Pose get into it, wait 15 seconds then sink deeper for another 30 sec


Half lord of the fish pose each side get into it, wait 15 seconds then sink deeper for another 30 sec


Extended puppy pose, get into it, wait 15 seconds then sink deeper for another 30 sec


 Friday
VT Day
Warm up 5 min jog
add slightly more stress to the AT intervals to further stimulate changes in AT pace to reach a faster speed.
Run 2 sets of 4 x 800 meters at 5 to 10 seconds per mile faster than AT pace with 45 seconds rest and 2 minutes rest between sets/


Saturday
Flexibility Day
warm up sun salutations

Cobra pose, get in, hold 15 seconds then go deeper and hold for 30 sec


TEC DIFFICULTES, POST INCOMPLETE

Facebook Contest

I am having a contest on my page http://www.facebook.com/#!/Trainwithheidi the contest is to upload your favorite flexing photo, action shot, or healthy living picture of yourself PG ONLY, to the wall or into the "best bodies" album. Contest ends 11/30/11 and there will be three winners.
First Place gets the grand prize, free consultation, free assessment, and one free training session along with a gift card to http://www.completenutrition.com  a total value of $87.00
Second Place gets a free consultation, assessment and training session
Third Place gets a free consultation and assessment

4 Exercise Myths That Won’t Go Away

by Beth Shepard, M.S., ACE-CPT, ACSM-RCEP, Wellcoaches Certified Wellness Coach
The fascinating — and sometimes frustrating — thing about science is that new evidence is constantly unfolding, changing and often disputing what we think we know about exercise. It’s easy to get stuck, holding on tight to what we’ve always done or believed, even when research clearly shows otherwise. Freshen up your fitness knowledge by taking a new look at some old myths:


Myth 1: Stretch first.

Many of us were taught to perform static stretching before a cardiovascular or strength-training workout — it was part of the warm-up and believed to help prevent injuries. Yet, there’s no scientific evidence linking reduced risk of injury or post-workout soreness with a regular stretching routine. Recent studies indicate that pre-event stretching can actually impair performance in sports requiring explosive power, like jumping or sprinting. While flexibility training helps maintain a full range of motion around joints — for optimal results, stretch after your workout.

Myth 2: Don’t let your knees go past your toes while doing a squat or lunge.

Avoiding excessive forward movement of the knee during a squat or lunge is important. However, in everyday activities such as climbing stairs, the knee and torso naturally move forward slightly in parallel with each other for balance — and to propel the body forward and upward. Restricting this movement when performing squats and lunges increases hip stress and could increase the load on your lower back. For more details, read Knee Movement & Proper Form During Lunge Exercises by ACE exercise physiologists Fabio Comana and Pete McCall.

Myth 3: To burn fat, exercise at a lower intensity.

Forget the “fat-burning zone” — just get out there and move. Your body burns both fat and carbohydrate calories to meet the demands of exercise. The proportion of fat or carbohydrate burned in a given workout depends on exercise intensity and duration, but when it comes to weight control, the type of calories burned with exercise doesn’t really matter. If you burn more calories than you consume, you’ll lose weight. If you don’t, you won’t.

Low-to-moderate intensity exercise can be sustained for longer periods than higher-intensity exercise, which burns more calories per minute. Base your exercise intensity on your goals, your fitness level, health status and how it makes you feel. Don’t worry about whether you’re burning fat or carbohydrates. For weight control, the key is to choose an intensity level that makes your exercise program sustainable.

Myth 4: Strength training will make you gain weight.

If you’re concerned about preventing weight gain, strength training is actually something you should be doing. On average, adults who don’t engage in any strength training exercises lose about 4-6 lbs. of muscle tissue per decade, silently chipping away at their resting metabolic rates. Unless caloric intake is also reduced, fat weight tends to increase.

Alternately, regular strength training on the major muscle groups at least twice a week helps prevent loss of muscle tissue, and can even help to restore it. Adults who strength-train at levels recommended for fitness gain about 3 lbs. of muscle weight on average in the first 10-12 weeks, with men gaining slightly more and women gaining slightly less. Greater muscle weight gain is not typical, even with continued training. If you spend hours bodybuilding in the gym each day, then you may put on some additional weight within your genetic limits. But if you’re strength training for fitness, your weight gain should be very modest and could be offset by fat loss.

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Tough it out

"Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price."

-Vince Lombardi

A Better Behind?

I saw this picture yesterday while browsing for a photo for a glute bridge. I became motivated to post on getting a better butt! So here it comes, best booty tips, motivating pictures, what to eat, and what is a lie. So lets get ready to MINNIMIZE YOU MAXIMUS!

First of all, that was a funny joke. Minnimize your Maximus. If you didn't get it, here is anatomy 101. You Gluteus Maximus is your butt muscle. You also have a Gluteus Minimus and Medious. The Maximus is where you get all the meat as pictured.

FACT: THE GLUTEUS MAXIMUS IS THE BIGGEST MUSCLE IN YOUR BODY.

Booty Tips 1-2
These tips come from some of my favorite fitness instructors, and professionals. As well as some of my own advice as an Italian girl with a behind.

1. Keep you butt in the spotlight, I know you might not love to look at it. Butt if you keep it in shorts or spandex you will see it better in the mirrors, and be more motivated to push it harder. Its motivating to see the muscles work while you are doing your squats and bridge.
2. Save time and use weights, weighted squats, weighted lunges, put a band around your waist while doing bridge. If you add weight that will increase muscle hypertrophy. Perky butts anyone?


One of my favorite Ace A Lishious (I will not use curse words) workouts is the bridge

Now this animation is moving at about 4X the speed I want you to go at. For this workout think of wrapping paper, you take your pelvis and tuck it back and under, arching your back. Then wrap it up, roll the pelvis so the small of your back is pressed into the ground. As you wrap it up roll it up, squeezing the glutes, hamstrings, hips, and core. This brings me to

Booty tips 3-4
3. Instead of speeding through the workout and just using momentum. Take your time, slow it down. Take 4 counts up and 4 counts down. This will MAXIMIZE your Maximus workout.
4. HOLD IT, if you hold yourself at the hardest point of the workout and squeeze for 10-30 seconds at the end of each set, you will really set those bunz on fire. Remember to flex everything as you hold.



Worst meals for your butt
Do I really need to say fast food?

Anything overly greasy, fatty, calorie packed, and synthetic. Avoid.

Boots tips 5-6
5. Take your butt for a walk, and I mean it. A walk is great, a run is better. But for you butt, you will strut. Yes, strutting is good for your butt. You take longer strides leaving your back leg on the ground longer. Increasing the working force in the glute. Each step, one leg is back while you step way out, keeping the heal on the ground as long as possible. When you do lift the heal, roll the foot forward then push off the toe. Your butt should contract with every step.
6.Mix up your shoes, if you always wear high heals then try some sneakers. Heals are good for lifting up the butt while the heals are on. But over time they will shorten muscles and cause imbalances. If you do not wear heals, try them on. They will make your hiney salute instantly.


FAD: THE FIT FLOP, SKETCHERS SHAPE UPS, REEBOK REETONE AND OTHER FITNESS SHOES WILL NOT GIVE YOU A BUTT LIFT TUCK.

Q: Will red wine help with my cellulite?
A: A glass a day is proven to give you antioxidant benefits. Cellulite is how your body is put together, some of us are more prone to it than others. Yes even skinny girls get cellulite.

Karolina Kurkova Victorias Secret Runway Model with Cellulite!
So shut up about trying to look like them, their photos are all airbrushed and retouched. Accept that cellulite is a part of life and get over it.
and men...... GROW UP. All real women will have cellulite, unless you want to date a mannequin doll.

Booty tips 7-8
7. Positive reinforcement, put up a picture of yourself looking great. Maybe a swimsuit photo of you in your teen years. Be your own model, I have lots of friends who put up photos of great bodies to inspire them. Your healthy body should be your own inspiration
8. Give up soda pop, if you haven't heard soda pop is bad for you then you MIGHT be from under a rock.


For some research on the benefits of sitting less done by Dr. Len Kravitz click on this man


Booty tips 9-10
9. As highlighted in the good Dr. Kravitz's article, do mini workouts all day long. Move you body more to increase benefits.
10. Strap on some ankle weights, while you do your grocery shopping or errands, you can put on some light ankle weights under some long pants to get in a little extra umph.

So get your butts in gear and MOVE my friends!

 

Dont Drop All Your Eggs

For those of you who are trying really really hard to loose weight, or get to a certain level. I want to give you this bit of advice.

If you are cooking and you drop and egg on the ground, do you take all dozen and throw them on the ground? NO, really?!?! Well Its the same with your fitness and health. If you eat something you shouldnt have, skipped a workout or even had a BAD WEEK. Don't drop the rest of it. Clean up the dropped egg, realize you made a mistake. And finnish making something wonderful.

Have a great week, and stay positive!

Im in the Yellow Pages

You can now find me in the Yellow Pages. A reminder to all my freinds and fans, you can follow me on social networking sites, write reviews, and find more instructor information if you click on the Find me on... tab at the top of this page. If you are not a local and you still want to hire a trainer (or any other fitness pro, you can find trainers on IDEA Fitness Connect. Have a wonder fall weekend!

Limited Time Offer

I want to make sure all the effort I am putting into this informational blog is helping people achieve something. That's why for a limited time, I am offering a free fitness assessment just for joining or following my blog. Check out my IDEA instructor profile for more information on me as a trainer. You can contact me by e mail or through IDEA. The assessments are usually $20.00 so you get a great double benefit. Don't wait, consultation and assessment are free! This is a great way to kick off being fit this fall. Offer ends 10/8/11