Author Archives: Adriana Falco

My Secrets to Aging Young – Part 3

28 Monday Feb 2011

Posted by in Anti-Aging, Diet, Skincare, Sleep

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While aging is a natural process and cannot be stopped, there are preventative measures one can take to slow down the development. To look younger and vibrant, not only is it important to take proper care of your body physically, but internally with your diet and sleep and externally with your skin. In this final installment of “My Secrets to Aging Young,” I will reveal what I do for my daily diet, shuteye and daily skincare.

Daily Diet. Like most of us, I love to eat. Fortunately, I can afford to consume more than the recommend daily allowance since I have maintained my high metabolism through my exercising and genes. But  even though I could get away with eating almost anything, I do make the effort to eat a daily balanced diet that is about 95% healthy. My diet is full of at least 50% fruit and vegetables daily, protein with almost every meal eaten and very healthy snacks in between, such as yogurt, nuts, seeds, fruit and raw veggies.

A typical day’s menu for me will include a whole wheat item, eggs or oatmeal cereal for breakfast plus fresh fruit. Lunch is usually a fresh green salad with chicken, tuna or shrimp tossed in. Dinner varies, but a favorite is a white fish and hot green veggies. My daily sweet treat  is an ounce or two of dark chocolate, usually after breakfast. From time-to-time, I eat what I refer to as my “cheat-cheat” foods; an occasional dessert after dinner, a hot dog at a ball game or a slice of cheese pizza during a party. I try to keep processed foods to a bare minimum, very little whites, rarely any red meat, and no caffeine, lunchmeats or saturated fats.

Sleep. Like regular workouts and a healthy diet, a good night’s sleep is just as important. It improves your concentration, sharpens your reflexes, regulates your hormones and reduces stress. Not getting enough shuteye can cause you to age quicker as well as cause forgetfulness, moodiness, slower reaction times and even weight gain. I know my body needs the average eight to nine hours of sleep every night, and I make an effort to get it. Lights out is by ten if I need to be up by six, and sooner if I need to rise earlier. If I go a few nights without getting my eight hours, not only do I see it in the dark circles that appear under my eyes, but my face lacks a healthy glow, my body becomes a bit sluggish and my cadio workouts are not nearly at full capacity.

 

Skincare. The sooner one takes close care of their skin, the better. Your face, neck, hands and other parts of your body will reflect  your age as accurate, older or younger. Most of us wake up and splash on some cold water or perhaps apply a facial cleanser in the morning. Many roll into bed at night without washing the undetected collect grime, letting it sit overnight on our aging skin.

I take my skincare very seriously and have done so only for last 10-15 years as I was late to seeing the importance. I was one of the ones who took my skin for granted. Now I cleanse my face twice a day with glycolic-based skin products and exfoliate regularly with products that I originally purchased from a physician. I swear by their results and could never part with them.

When cleansing, I pay particular attention to zones that can age quicker, such as the neck, hands and knees and also use my facial products on these areas as well. I apply a daily moisturizer to my entire body, cocoa butter on certain areas and, for about the past 20 years, massage castor oil into my face and neck to keep muscles firm and enhance my skin tone, a skin secret my mother shared with me many years ago. Once or twice a week, I apply a mud pack masque to my face and the aging zones in addition to my belly which tightens and smoothes your skin. I also apply prescription-strength Retina-A to my face and aging zones almost daily, sometimes twice, which aids in the exfoliating.

When in the sun, I skip the Retina-A and apply sunscreen throughout the day to help shield my body from the harmful rays that pre-age your delicate skin. I use lip balm with a SPF for added protection on my lips and wear sunglass and a hat to protect my smooth face. Additionally, I drink water throughout the day to hydrate my skin and keep my healthy glow.

I hope you found my tips to looking young helpful and useful. Remember, anti-aging is not just about exercising, diet and taking care of your body, but also about having a positive outlook on life. Avoid stress, laugh every day and appreciate all that life has to offer.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Young – Part 2

21 Monday Feb 2011

Posted by in Anti-Aging, Cardio, Cycling, Diet, Exercising, Fitness Classes, Swimming, Weight Training

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In Part 1 of “My Secrets to Aging Young,” I discussed some of my own secrets of how I stay fit and look young-looking and shared my cardio and ab routines. Slowing down the aging process can definitely be achieved with a commitment to fitness and wellness. Documented studies have shown that people who are in good fitness shape are able to delay the signs of natural aging, including the decrease in physical resistance and muscular mass, flexibility and slower metabolism. In Part 2, I am going to continue sharing some of my secrets to anti-aging; what I do for weight training, fitness classes, swimming, and cycling.

Weight Training. I typically start my weight training with the circuit, which provides a total body strength and aerobic workout. There are an assortment of pieces I often utilize, based on what is available at the facility I am using, and usually a minimum of seven machines. I usually start with lat mid rows, working my back, followed by vertical press machine to improve my chest muscles. I also use the hip adductor and abductor machines for my inner and outer thighs and will other circuit machines to work my triceps, biceps, abs, gluts and legs. I then move on to a free weight workout with dumbbells for my upper body. My weights range from 25-10 pounds, depending on the exercises, and include presses, flys, extensions and kickbacks.

Fitness Classes. I have taken an assortment of fitness classes over the years, and now currently partake in four classes regularly and, when my schedule permits, two additional. On Saturdays and Sundays, I’m in the gym three hours each day. Saturdays I run my long run, complete a circuit training rotation, lift free weights, perform abs, then wrap up with an one hour Lift It Class that works all my major muscle groups using a variety of equipment chosen by the instructor. Sundays, I run five miles, perform abs then take a one hour Yoga Strength Class for strength training followed by one hour Boot Camp Class of intense lifting techniques. I additionally try to make two other Yoga Strength Classes during the week. When my calendar allows, I attend Pilates Classes for core strengthening and take Zumb Classes, a fast-paced dance workout that firms and tones. On the days I can’t make the Pilates classes at the gym, I get the exercises in at home by following a DVD.

 

Swimming . On average, I only manage to get in two to three swim workouts in a week. I typically swim at the crack of dawn or late in the evening. With goggles, cap and one ear plug in my left ear, I swim a minimum of 30 laps (60 lengths) nonstop. I mainly swim freestyle, but sometimes will add the breast, side and back strokes to work other muscles. I frequently use swim paddles to strengthen my stoke mechanics , a kickboard to work my legs and a pull buoy to push my upper body. If it weren’t’ for the fact that my legs build out when I use training fins, I would definitely use them regularly as I love the speed I gain through the water.Whentraining for an upcoming triathlon, I will perform a lot of sprint work in the water to simulate what I will be doing in the first leg of a sprint tri.

Cycling. While I could easily ride every day, I have restricted this workout to once a week. Like the step aerobics classes I use to take and swimming with fins, this workout also increases my leg size.  I typically ride hard just for 30 minutes, either inside on a stationary or outside on one of my three bikes.

By now you are probably think that I never sleep and live for the gym. Well, I must admit I do love to work out as it seems like playing to me, and I love the endorphins that kick in when I have a long, thorough workout. In my final installment of “My Secrets to Aging Young,” I will lastly divulge what I do for my daily diet, skincare and sleep, other important areas to anti-aging that shouldn’t be overlooked.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Well – Part 1

14 Monday Feb 2011

Posted by in Abdominal Muscles, Anti-Aging, Cardio, Exercising, Fitness Classes, Health and Wellness, Running

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Yesterday was my birthday; I turned 40-something. I wasn’t ashamed to admit my age to those around me since I very easily look 10 years younger. Whenever I tell my age, all respond, “Noooo! Really?” in total disbelief, which of course puts a grin on my face as it would anyone hearing those words.

In celebration of my special day, I took myself shopping to some of my favorite clothing stores. I easily slipped into my standard XS or size 0. While changing in the dressing room, I smiled to myself and felt very blessed as my body still looks only 25 with its firmness and sleekness.

At 5’4″, I weigh 100-105 pounds. I am very tone and still very solid with just the right amount of muscle definition; not to the point I look like a body builder, but to the point one can tell I go to the gym regularly. No belly fat. No saddle bags. No double chin.

My facial skin shows no wrinkles, only a hairline which no one else notices but me. My Italian olive skin keeps a year round slight tan while my dark chocolate brown hair falls past my sculpted shoulders. And to top off my younger-than-my-age look, I dress the latest fashions and keep my hair cut to current trends.

So how do I do it? Besides dressing the part, how do I stay so young and fit looking? What are some of my secrets that have defied the aging process? What is my regimen like to achieve such lasting results?

Well, there’s a lot that goes into it how I have evolved to where I am today. All has been a way of life for me from the very beginning, with my parents’ own healthy ways, and have continued to develop throughout my life. I fell in love with sports and fitness at a very young age, so working out is like playing to me. I have never smoked, rarely drink alcohol and always pay attention to health in the news. I also maintain a balanced lifestyle of work, family and fun with as little stress as possible.

My Schedule. I am Type A and have an enormously high energy and endurance levels as anyone close to me can vouch. I am ambitious, driven and determined; the Energizer Bunny without any given caffeine. Here’s a quick rundown of what I do weekly to stay fit. I run six days, lift three to four, abs six to seven days, yoga one to three times a week, Pilates three times, cycling once, swimming one to three times, and finally boot camp and lift-it classes once a week each. Yes, that’s all in one week. Yes, I do have a full-time job and thensome. Maintaining my workout regimen is a priority for me. I love doing it and I love the payoffs.

 

Running. This is my number one, must do workout activity. If I just have 30 minutes to workout, this is how I will spend it. Depending on my availability and if I’m on a treadmill versus outside, I run 4-5 miles a day, six days a week. If I am training for an event like I am now, then one of the days I will reserve for a long run and run a higher mileage based on my planned out schedule. I prefer to run outside as I enjoy the fresh air and scenery and like the end results I see on my body better. I do believe running outdoors versus on a treadmill are two different types of running (like swimming in a pool versus the ocean) and exert certain leg muscles differently.

 

Abs. I love working my abs and do so almost daily. I start out with a warm up, 100 crunches on a fitness ball followed by 25 sit-sups with a six pound medicine ball, twisting my torso side-to-side when I’m in the almost upright position. Next, 300 straight on crunches with my legs at three varying angles to catch the three areas of my abs. Then 200 crunches on the ground with my lower torso turned 90 degrees left, then another 200 twisted right. This is followed by 300 sit-ups with bent knees and hands behind my head. In between each 100, I do 25 reps of hand reaches. I wrap up with three sets of toe-to-toe beats while still on my back, then I flip over for planks. Remember, good form is very key and pulling your belly button to your spine at all times is a must or else you will build out.

 

Check back next week when I continue to share how I stay fit and young looking. I’ll discuss what I do for weight training, fitness classes, swimming, cycling, diet, skincare and sleep.

Be Fit. Be Strong. Be Well.
Adriana

Achieving Amazing Abs at Any Age – Part 2

07 Monday Feb 2011

Posted by in Abdominal Muscles, Diet, Exercising, Health and Wellness, Weight Training

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In Part 1 of this blog, I introduced the theory of a five-part winning combination to achieve amazing abs (cardio + weight training + abdominal exercises + diet + genetics), the dangers of not having a slim waistline, how your genetics play a role and why cardiovascular exercise is so important. In Part 2, I am going to discuss how weight training fits in, some of the best abdominal exercises for flat abs, an overview of what your diet should look like, and some final go get ’em tips!

3) Weight Training. Most men and women tend to lose muscle mass with age due to inactivity, causing a slower metabolism.  But the more muscle mass you have on your body, the more fat you will burn on a daily basis – regardless of your age. So building and maintaining your muscle mass is also very important in achieving and retaining your abs. With an ongoing, regular strength-training program using weights (30-45 minutes, three to four times a week), loss of your muscle tissue can be prevented and carved abs can be achieved. This can be accomplished with circuit training or free weights. If you need to, start with lighter lights and higher repetitions and work your way heavier and stronger.

 

4) Abdominal Exercises. There are three main muscle groups in your abdominals:rectus abdominis, transversus abdominis, and the internal and external obliques. These muscles are the only group that can be worked daily, and I highly recommend it. Even if it’s just for 15 minutes a day, do it since working these muscles regularly and consistently is key in achieving great abs. Seven great abdominal exercises are: 1) Sit ups with a dumbbell or medicine ball for that extra push; 2) Leg raises from the floor, bench or in a captain’s chair; 3) Stomach crunches on a mat or on an exercise ball; 4) Vertical leg crunches on the floor; 5) Reverse stomach crunches on a mat or bench; 6) Planks on your elbows with both planted toes or one raised leg; and 7) Bicycle peddle from your back and on a mat. Also, both yoga and Pilates are excellent for your abs as they focus on strengthening your core.

 

5) Diet. Your diet is another clincher in all of this mad methodology. To have great abs, you have to get rid of the extra layers of fat hiding them as excess food tends to accumulate around the middle. Start by cutting out the wrong foods and eating the right ones in small meals throughout the day. Eliminate all of the sugars from your diet and avoid foods containing simple and complex carbohydrates. This includes most whites, such as bread, pasta, chips, fries, and saturated fats. These calories go right to your waistline. Stay away from alcohol and soda, skip all junk food and pass up on foods with a high salt content that cause water retention. Steer clear of gassy foods that can cause bloating, including wheat, bananas, broccoli and many others.

Some of the good foods to eat include those high in protein like tuna, salmon, eggs and foods that are high in fiber like fruits, vegetables, whole grains. While dairy is high in fat and should be limited when going for the six pack, eating a daily serving of a probiotic-rich food like yogurt helps your digestive system to break down your food, preventing potential gastrointestinal issues that can keep you from having a flat stomach. Also, drink plenty of water, which should always be your first beverage of choice. Six to eight 8-ounce glasses of water is ideal. If you are dehydrated, your body retains water in retaliation and you may end up with extra excess pounds around your middle.

Some final tips: Remember, there is no way to target fat loss just in your stomach area, but your exercising and dieting will help do the trick. To get started on your sculpted abs, you will need to do two things – build muscle and lose fat. If you feel you have hit a plateau, change up your exercise and cardio and switch up your diet. When eating, chew each bite at least 10 times before swallowing. If you eat fast, you are more likely to swallowing air, which also can deposit around your middle. Lastly, make sure you get a good night’s rest of 7-8 hours of sleep as lack of sleep increases the likelihood you will gain weight.

There’s no better time than the present. Get going on achieving your amazing abs

Be Fit. Be Strong. Be Well.
Adriana

Achieving Amazing Abs at Any Age – Part 1

31 Monday Jan 2011

Posted by in Abdominal Muscles, Cardio, Diet, Exercising, Health and Wellness, Metabolism

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Having beautiful sexy abs is not just for the underwear and swimsuit models, fitness competitors or for the very young.  If you work hard, watch the quality and quantity of your food intake, and are truly dedicated and persistent, your flat abs can be eventually achieved.

Unfortunately, there are no shortcuts to whittling your waist or ways to drop pounds just around your middle. Plain and simple, attaining amazing abs is a winning combination of cardio + weight training + abdominal exercises + diet + genetics. Of course, being discipline about your regimen is a given as well as your time, commitment and patience. It can be a lot of work, but the effort is well worth it. When your body looks great, you feel great not to mention that endorphin high that kicks in.

Even if you might not care that you don’t have flat abs, the pitfalls and dangers of not having a lean middle are many. Belly fat (or visceral fat) is very unhealthy as it rests deep in your abdomen, surrounds your organs, and secretes toxic hormones. Study after study shows that extra weight around your middle increases your risk of heart disease, hypertension, cancer and dementia. Those at even higher risk are women with waists larger than 35 inches who are more than twice as likely to die of heart disease as women whose middles measure less than 28 inches. A waistline of 32 inches or more places you at higher risk of Type2 Diabetes.

So what about those nice set of abs? The key in the five-part equation to achieving amazing abs is figuring out the right combination that works best for you since it differsfor each of us. You might have to diet more, run further, lift longer and/or crunch harder to achieve your six-pack if you don’t have the God given genetics. If you do have the good genes, well you are one of the lucky ones and get to work a little less at it.

In Part 1 of this blog, I am going to discuss the first two parts of the winning combination, how your genetics play a role and why cardiovascular exercise is so important.

1) Genetics. When I say genetics play a role in this winning combination, I am referring to your natural body build and own metabolism. These are a factor of how hard you will have to work to achieve your amazing abs. Those with a heavier body frame and weight, by nature, are going to have to work harder than those who are naturally small and lean. But those who are larger, oftentimes have more muscle mass and therefore burn more calories quicker.

We also all know that metabolism is the process that your body burns calories and turns food into energy. The higher your metabolism, the more calories you will burn. If you feel your metabolism is too slow, the best way to increase it is with exercise as metabolism is primarily driven by your muscles. The best way to raise your natural metabolism is by eating small meals throughout the day, ideally six, to keep your body engine running and churning. It causes your metabolism to speed up and lose weight. If you skip meals thinking it will work quicker, your body’s metabolism will actually slow down as it tries to conserve fat and protect you against starvation.

 

2) Cardio. Your cardio workout is an extremely important step in achieving amazing abs. Have you ever seen a professional runner with a bulging belly? Need I say more? You can burn 100 to 500 calories depending on how hard you work, how long you exercise and how much you weigh. Exercises like running, swimming and spinning will help you shed the extra pounds. Since your abdominal muscles are very active during these workouts, it will help tone your abdominal muscles. A 30-45 minute cardio workout, at least 5 days a week, is best as it will make an impact on your abs when combined with a healthy balanced diet, abdominal exercises and strength training.

Be certain to check back next week when I discuss how weight training fits in, some of the best abdominal exercises for flat abs, an overview of what your diet should look like, and some final go get ’em tips!

 

Be Fit. Be Strong. Be Well.
Adriana

The Most Important Meal of Your Day – Breakfast

24 Monday Jan 2011

Posted by in Diet, Health and Wellness, Recipes

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In “Setting Your Fitness Goals,” I mention that what you eat is 80 percent of your success rate for achieving and maintaining your fitness goal. So let’s start with the first meal of the day; breakfast. Many of us were raised by our parents to make certain we ate our breakfasts before dashing off to school. Unfortunately, today many of us claim not to have time for the early meal and instead either drink a cup of coffee on the go, snack at our desk while working, or hold off the pangs until lunchtime. Some even do so in the hopes it will ward off weight gain as their true motivator.

Skipping breakfast is actually a more likely way to cause weight gain than weight loss. Studies have shown missing breakfast is strongly linked to the development of obesity as the morning meal skippers tend to eat more food than usual at the next meal or later in the day, and food that is less nutritional. Additionally, the daily prolonged fasting can increase your body’s insulin response, which in turn increases fat storage. So if you are a breakfast skipper, whether trying to save time or cut you calories, you may want to rethink your strategy.

Breakfast is the most important meal of your day. Like starting your car in the morning, a healthy breakfast kick-starts your energy level, refuels your body, and replenishes the glycogen stores that supply blood sugar (glucose). Eating this morning meal within an hour of rising reduces your hunger later in the day, making it easier to avoid overeating, and increases your metabolic burning rate.

What you choose to eat for breakfast also makes a big difference for your health. If you choose healthful, slow-burning foods, like whole grains and fruits, you should be able to control your appetite until midday and overeating is less likely. The more whole the grain is, the slower the digestion. This helps keep blood sugar levels stable, prevents energy crashes, and prevents from feeling hungry later in the morning or day.

Oatmeal is a great source of slow-digesting, complex carbohydrates. It is high in both soluble and insoluble fiber, helping to reduce bad cholesterol by literally binding to them and sweeping them out of the body. Oatmeal also contains a wide array of vitamins, minerals, and antioxidants and is a good source of protein and iron. In essence, oatmeal is a superfood.

Oatmeal is also a powerhouse when it comes to helping prevent certain medical conditions. Numerous studies show that the fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers. Other studies have shown that eating oatmeal may help lower cholesterol, reduce the risk of heart disease, lessen the risk for type 2 diabetes, and may help lower high blood pressure.

So if you only have a short amount of time in the mornings, I recommend instant or quick-cooking oatmeal or whole grain cold cereal with raisins or fresh fruit and low-fat dairy or soy milk. It’s a great healthy way to start your day. If you have a little more time, below I have included a couple recipes I love that incorporate other superfoods such as yogurts and berries. (I’ll discuss superfoods in a future blog.)

Egg White Oatmeal Pancakes: Grind 1 cup steel-cut oats and 1/4 cup chopped nuts (almonds and walnuts) in a food processor. Sprinkle in 1 teaspoon cinnamon. Add scoop vanilla whey protein powder (optional). Stir in 1 cup egg whites and blend. Lightly grease griddle with Pam. Heat griddle to 375 degrees F and until drops of water dance and evaporate immediately. Pour 1/4 cup of the mixture onto hot griddle and let cook until the edges start to look dry and bubbles form on the uncooked surface. Flip over and let the pancakes cook for another minute or two until golden brown. Top with fresh berries. 2 Servings.

Fruit and Yogurt Parfaits: In a small bowl, combine 2 cups low fat vanilla yogurt and 1/4 teaspoon cinnamon. Combine 1 cup sliced strawberries, 1/2 cup blueberries and 1/2 cup raspberries in another bowl. In four clear, tall glasses, layer 1/4 cup fruit mixture, 2 tablespoons cooked oatmeal (or granola), and 1/4 cup yogurt mixture. Continue to build the parfaits, repeating the layers until all of the ingredients are used completely. Lightly sprinkle tops with wheat germ and top off with a few berries. 4 Servings.

Be Fit. Be Strong. Be Well.
Adriana

The Pros and Cons of a Hiring Personal Training

17 Monday Jan 2011

Posted by in Exercising, Personal Trainer, Setting Goals, Training

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Many individuals go into working out without a plan of action. They may jump on the stationary bike and ride it for a few miles, follow others in the circuit training, or grab some free weights and do random routines. They may watch others, ask others, and envy others.

Then there are those who are self-dedicated, have worked out for years, and know exactly what to do to achieve the results they want. They know which exercise works best and they have fallen into a faithful routine.

The last group is those who hire a trainer for various reasons such as changing up their own made routines, achieve different results or certain new levels of fitness, or need to depend on someone to motivate through a workout.

My reasonings for hiring a personal trainer have always been the same; to change up my own existing routine and give it some fresh light. I’m also on a constant quest to sculpt my muscles more and reach beyond my fitness plateau into perfection, if such a destiny for myself exists. Over the past 10 years, I have had six personal trainers, three men and three women, each with their own unique approach and method to reaching fitness nirvana. Three utilized the weight equipment and machines in the gym to help me get where I wanted to be, and three taught me new methods of using my own body weight to achieve my results. Of the six trainers, only two worked for me in the sense that I felt the benefits and witnessed the results in my body. They have had such an impact on my fitness level, I will always sing their praises and have put them high on a pedestal. The others were not a match and, looking back, it was a disappointing waste of my energy, time and money.

Ironically, the peak of my own self ultimate fitness level was when I trained alone for fitness competitions. Two months out, I decided to start competing and, in that limited lead time, whipped myself into competing form. How? I spent 90 to 120 minutes in the gym every day with a third of that going to cardio. The balance went to weight training and ab work with routines and equipment I had learned over the years work for me. I was religious and diligent with my exercises. So much so, many thought I was a trainer. Working out was the easy part for me since I enjoyed my time in the gym. It’s like playtime for me. I unwind, relax and let go. It’s my sanctuary.

It was the diet part that was initially challenging for me as I had become accustomed to not having to necessary watch what I ate. I read up on eating and watched my food intake. I developed a diet plan that would burn the most amount of fat and incorporated good fats with omega-threes. I was heavy on the proteins, such as egg whites for breakfast, tuna for lunch, and chicken for dinner, and included lots of fresh vegetables. I eliminated sugars and processed starches and drank lots of water to flush my system. No sweet treats. No bacon or bread. Not even pizza. This was definitely the hardest part of my self training.

My hard effort and self discipline proved itself as you can see in the photo above. I kicked myself into outstanding form and proved I could do it alone and without a trainer. At the same time, I have immensely enjoyed working with trainers Thomas Lengyel and Leann Pacinelli who have truly listened to what I expressed my fitness goals to be and who created personalized workout plans that became successful means for me achieving my fitness objectives.

So just like anything else in life, you need to be wise when selecting a personal trainer if this is the route you decide to go. Get a referral from a satisfied friend in your gym and interview the trainer about their method and philosophy. If possible, schedule a trial workout to see if like the trainer’s approach to working out, that the two of you mesh with your personalities, and that the trainer genuinely shows an interest in you and your goals. Or, if you feel you have the willpower, you can go solo just like I have. Either way, it will take a few weeks to a few months to see your results that will be ultimate true measure of your success.

Be Fit. Be Strong. Be Well.
Adriana

Setting Your Fitness Goals

10 Monday Jan 2011

Posted by in New Year's Resolutions, Setting Goals

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Now that the New Year is rolling, you are probably are ready to get going, or already have, on your “new” fitness habits. Perhaps you are inspired and motivated to lose some weight, tone up, or increase your endurance level. Most likely you dove right in to your workouts, returning or joining a gym or exercising at home.

As a gym person, every year I am always amazed by the number of packed parked cars I see outside the gym come every January. This is accompanied by long waits to get on cardio machines and doubling up to use the gym equipment. As weeks and months pass, the cars and people start to lessen. By early spring, all has returned to normal at the gym, meaning it’s just us diehard regulars coming for a good sweaty workout. The gung-ho others have either lost interest, gave up, or just couldn’t find the time anymore.

Setting your fitness goals is a commitment – a promise to yourself, that for a certain length of time or for an indefinite period of time – you are pledging to change and improve your current fitness routine with the goal of improving yourself physically to some compactly. While this may seem oblivious, a very large percent of those who start working out eventually find their enthusiasm waning as their goals get further and further away and they have settled back in their own previous lifestyle and routines.

So when setting your goals, make sure your goals are reasonable and that you have a specific plan to reach them followed by a realistic plan to achieve them. Be certain they are reachable to avoid frustration and disappointment down the road which may cause you to give up. Remember, altering your lifestyle can be challenging in the beginning, but this will pass after a period of adjustment.

A few of my own fitness goals for 2011 are to increase my endurance, tone and conditioning by adding new fitness classes and hiring a trainer to help me change up my own personal workout routines; be more diligent with my healthy eating habits, which will include eating a green salad daily as one of my meals; get a consistent 7-8 hours of sleep, 5 days a week; and to train and compete in a half marathon in addition to other running races and three triathlons after recovering from an injury in 2010.

The following are a few simple steps to help you stay on track with your fitness goals. 1) First, decide what you want for yourself and set specific fitness goal(s). 2) Next, write down your goals and begin keeping a log to keep track of your progress. 3) After getting the go-ahead from your physician, develop a plan of action. Decide what steps are necessary to achieve your fitness goals. 4) Remember to include your daily diet and sleep into your new routine. What you eat is 80 percent of your success rate. The other 20 percent is how you change your lifestyle to incorporate your new physical activities. 5) Finally, set realistic target dates with benchmark dates along the way.

Remember to be patient. Know that you will have good and bad days, and some days in between, but regardless you need to keep plugging away. Ask yourself, ‘how long did it take to become in the physical condition I am?’ Don’t expect overnight results. Your fitness goals will be obtainable not only with patience and perseverance, but with self-discipline and follow-through.

So get started today, if you haven’t already. Treat yourself to a new pair of sneakers and check out your local gym. There’s no better time like the present. So get out there! Maybe we’ll even bump paths!

Be Fit. Be Strong. Be Well.
Adriana

Introduction – Welcome to Fit Past 40!

04 Tuesday Jan 2011

Posted by in Health and Wellness, New Year's Resolutions

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New Year’s is always a time of new resolutions. New beginnings. New opportunities. With the fresh year and bright hope, many of us vow to lose weight, start exercising, spend more time with family, get longstanding projects complete, and so forth.

For a couple years now, I have contemplated writing a column or blog to share my inside tips, thoughts, and suggestions on staying fit and living healthier. I have had this growing feeling as many people often come up to me and either ask me how I stay so trim or ask if I am a trainer. The surprise factor is when they also find out my age; they are typically stunned as they have thought I was many years younger than I actually am. So what’s my secret? How do I do it? “Please tell,” I’m asked. Well, now I will.

Each week, I will post a new blog. I already have numerous topics in mind: Cardio, Yoga, Pilates, Weight Training, Hydration, Vitamins, Super Foods, Meals, Snacking, Sleep, Skin care, and many more, and how all of these combine play a role in your overall wellness and fitness.

But first, let me tell you a little more about myself. I am the youngest of three, with the elder two being brothers. One is a pain management physician who specializes in interventional spine procedures and the other recently stepped down as a CEO to become a partner in an executive firm who coaches CEOs around the country as to how to optimize their biasness operations. Our mother was before her time in the sense that she was extremely interested in vitamins, foods and herbal supplements. Growing up, the right side of our refrigerator was always filled with countless bottles of vitamins and all sorts of supplements. She made very healthy meals, kept little or no sweets in the house, and made sure we took our daily vitamins. Dad loved eating right, having a glass of red wine with his dinner, and keeping very fit. He walked 5-10 miles every day as well as performed the old-fashion calisthenics, such as push-ups and sit-ups, as his workouts.

I grew up tagging behind my big brothers – climbing trees; running in flag football and flashlight tag; swinging bats and racquets; reaching for and throwing balls; riding bikes and skateboards; roller and ice skating. In my early years, I played any sport activity that was made available to me, including gymnastics, softball, track, tennis, badminton, table tennis, and riding horses. In school, I played field hockey, lacrosse, and, for a few years, played in five different basketball leagues. In college, I played lacrosse for Villanova University in the center position and additionally ran, swam, and worked out in the weight room to make me a stronger all around athlete and player.

My passion for fitness has continued ever since. Over the past 10 years or so, I have competed in fitness competitions, running events, bike tour rides, and triathlons. This is all supplemented to various aerobic classes and strength training, and not to mention still participating in other physical endeavors including tennis, racquetball, skiing, swimming, riding horses, and golf. Actually, I will participate in almost any sport activity that is made available to me as I still love to play.

Throughout my life, I have remained very fit and very healthy and look years younger than my actual age. In addition to the exercising, I have a healthy daily diet, get plenty of rest, take good care of my skin and hair, and aim for a balanced life with less stress. How I achieve and maintain all of this to keep me young-looking, healthy and fit will be forthcoming in my weekly blogs to come. So, I hope you return and bookmark this site. Tell your friends about the blog. I look forward to sharing with you my tricks and tidbits. And if you have something to share, please feel free to pass it along to all of us trying to live a healthier life.

Be Fit. Be Strong. Be Well.
Adriana