Posts filed under "healthy lifestyle"

MONDAY's MOJO

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You don't want to workout because. . .what?

  • There are a lot of people out there with a lot of excuses on why they do not work out.   Do you know some of these people OR are you one them.  Either way, here are a few myths that I have heard and as a trainer, let me share some truths with you.

I am burning plenty of calories according to my workout machine.

  • Most workout machines are not accurate because the machine usually doesn't know your true body composition.  Every "body" is different and a machine spits out similar information for everyone that used the same treadmill or elliptical.    If you want a more accurate number work with your personal trainer.

If I workout longer at a lower intensity, I will burn more fat.

  • There is some truth to this but not completely.  Once you hit the threshold of burning up all your carbs, then you begin to burn fat.  So, depending on what type of exercise you are doing and for how long determines how much fat you are truly burning.  A low intensity will take a much longer time to finally start to burn fat.

I like being a woman and look like a woman. If I start to lifting weights, I will bulk up!

  • No, no, no. . .women have too much estrogen to bulk up.  Lifting weights burn more fat over a longer period time and not for a short period of time like running or cycling.  Women will tone up, get firmer but will NOT bulk up.

Exercise is one sure way to lose all the weight that I need to lose.

  • There are a lot of people that start to workout and they do begin to see changes but over time, they may hit a plateau or feel like they are not progressing fast enough.  In order to see significant changes, you need to workout AND eat right.  Eating better/cleaner will definitely have a positive effect on your weight loss.

No pain, no gain. . .right?

  • I have seen it time and time again in many gyms.  People believe that if they workout until it hurts, there will be definite change in their bodies.  The only change you will find is PAIN and you will not gain from being in pain.  You should not workout at a level where you are in pain because how you going to workout the next time or even be motivated to continue to workout? It's one thing to be sore after a good and safe workout but never to feel pain. . .just because.
  • Remember that an hour a day is only 4% of your day and that 4% can alter your mind, body and soul.  You have to keep your body in motion, especially now a days where many of us sit in front of a computer for most of the day.  Move that body, forget all the myths and ask your local fitness trainer what will work best for you!


It's NOT about being a FITNESS FREAK
It's about being HEALTHY!

It's not about being a "fitness freak" it's about being healthy and in shape.  Of course, there is a little "FREAK" in all of us, whether it's sports, politics or just being weird but we own it and love it! Yet, why do we think that adding a little exercise in our day will make "fitness freaks" out of us? Exercise   should be a part of your life and that could be something as simple as walking, gardening or dancing.  You owe it to yourself and to those who are special in your life. . .even your dog!  I have always incorporated running and a good workout into my day whether I worked full or part time AND with my stinky kids too.  That still  holds true today.  It's like I never put the running shoes away and I am SO GLAD that I didn't!

My family's health history consists of breast cancer, high blood pressure, diabetes and heart disease.  For a few, these health concerns have taken their lives and has deeply effected my family unit.  For me,  I have been blessed to have a mother who quickly recognized the dangers of not being healthy and accepting a sedentary lifestyle.  Growing up she made sure that our meals did not contain a lot of salt or sugar.  My mom would have a lot of fruit and vegetables in the fridge, make sure our junk food was limited and made us drink tons of water.  We were also very lucky to have a large backyard and all the kids in the neighborhood would come over and start an incredible game of kick ball or wiffle ball.  She had us ALWAYS moving!  Now we have computers and computer games that take up a lot of our time.  Take control and limit your time on the computer. 


30 minutes a day is all you need to get your body going! I read an article today about a woman who smoked and wanted to see if she could run around the block. . .just once.  She barely made it half way around that block but was determined to try it again, and again. . .and AGAIN!  She is now running 1/2 marathons and she is healthier and happier. . .OH and the smoking. . .she kicked it to the curb!  

Daily exercise can help prevent over 80% of the health problems that Americans face today.  It's OK to sweat, be a little out of breath and sore the next day.  You are not going to melt or dwindle away.  You will actually be stronger and become hungry for more!   

Here are just a few things that can get you started on a healthier lifestyle 
(I think you will be surprised):
1) Washing or waxing your car for 45-60 minutes
2) Washing windows or floors for 45-60 minutes (I'd rather run)
3) Gardening for 30-45 minutes
4)Walking 1 3/4 miles in 35 minutes (20 minutes/ mile)
5) Dancing fast (social) for 30 minutes
6) Pushing a stroller 1 1/2 miles in 30 minutes
7) Raking leaves for 30 minutes
8) Shoveling snow for 15 minutes (even in the cold my friends, I'd rather run on a treadmill)

Posted on August 15, 2012 and filed under "fitness freak", "fitness", "healthy lifestyle", "healthy", "moving your body".