Category Archives: Setting Goals

Is Your Body Beach Ready? Part I

31 Saturday Mar 2012

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For most of the country, the winter this year was a very mild one, especially when compared to the past couple years. With little snow on the ground and the temperatures mild for most of the season, many were able to continue cycling and running outdoors while skiers, borders, and ice skaters had to search for places with enough snow and ice to make their sports happen.

With the winter months now behind us and spring in the process of blooming, it’s also time to take a look at our bodies to see if it’s ready to hit the beach in its fineness. Despite the lack of snow, many still had the internal instinct to eat more during the winter months. The shorten days of less daylight also decreased the energy for many, causing some to shorten or skip their workouts all together.

First up, get on the scale! What is your weight compared to the end of last summer? Have you gained a few extra pounds from the holiday treats or were you able to maintain your weight? Next, try on some of your summer outfits. How do they fit? If all is good, they don your favorite swimsuit. Any bulges? How is your middle looking? Arms? Shoulders? Butt? Any jiggle or wiggle? Is there room for improving, perhaps in your overall body tone and muscle definition?

Now, set your goals. Do you want to lose, gain or maintain? Have a favorite outfit you want to fit into again? Perhaps you want your abs defined a little more or your arms more muscular. Whatever it is, get a journal and write down where you are today and where you want to be in three months. Try to make your goals realistic and achievable.

Next, build your plan of action. Make it a winning combination of dieting and workouts. Be sure to include both weight lifting and cardio to help drop the pounds and tone up. Watch the starchy carbs and unnecessary foods with empty calories.

Need some suggestions? The next series of blogs string together a 12-week plan that, if followed properly, should put your body in better form through the combination of dieting and working out. Twelve weeks is a nice span of time to set your short term goals with enough planned time to notice a positive change. Also, check with your physician before starting if you have any injuries or illnesses.

So stay tune!  You may additionally want keep a workout journal to track your progress and keep you on goal.

Be Fit. Be Strong. Be Well.
Adriana

Adjusting Your Workouts When Life Changes

16 Monday Jan 2012

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Lately, I have been receiving a lot of requests for new blog postings. Yes, I am guilty of being MIA. My life took some unexpected bumps and turns – as life can be. I needed to revamp my current comfortable day-to-days to a new unfamiliar and out-of-sync schedule to meet the change and challenge.

Shifting and rearranging one’s days and weeks can sometimes take weeks and months to settle into a new routine and to feel comfortable once again. The change can impact everything, even your eating habits and your workouts. I know it has for me, including even finding time to write my blog.

Whereas before it was easy for me to get my daily workouts in, the twist in my weekly schedule at first made it a challenge for me to hit the gym. My crazy new hours left me little time and energy for “me,” but I refused to give in to the infamous cliché, “I just don’t have the time.” Life is about priorities, and getting to the gym and staying fit is one of mine and hopefully one of yours.

So when a bump in the road hits, it’s simply time to reroute your workout another way verses taking the easier route of throwing in the towel. Change is always good in a workout anyway (“The Change Up,” October 5, 2011), so embrace your new allotted time, location, or whatever the change may be and turn a lemon of a situation into lemonade by remaining fit as a fiddle.

How to Adjust Your Workouts

Okay, there’s been a change of your life. Good or bad, staying healthy and fit needs to continue to be a priority in your life regardless of your new situation. Working out will help you to continue to feel good about your body and the released endorphins will give you that natural high of well-being. Two added pluses to any type of situation.

React, reconfigure, rearrange and redo to retain. This is what needs to occur when adjusting your workout when life changes. For me, my weekends remained the same during my change, but long gone (at least for now) are my two-hour early morning workouts, unless I want to be up at 5am every day. So to modify my fitness schedule, I had to start to plan ahead – which is key – as to when I would be able to get to the gym during the week and when I would also get in my outdoor runs, indoor swims and other fitness endeavors.

Make the most of your time. Some days require that I do a split workout; some of it in the morning and the balance in the evening. Even if you have only 15 minutes in the morning, walk up and down the steps for the 15 or do an abs workout. Combine it with another 15 minutes in the evening and now you have a 30 minute workout.

Be effective and efficient. Don’t even have time to get the gym or would rather same the drive time for working out at home? Invest in some home equipment or in fitness DVDs (“My Top 10 Favorite Fitness DVDs,”December 11, 2011). I love my treadmill. It’s always readily available when I have limited time. There are also so many effective DVD workouts that can bring you the same results as being in the gym.

Have zero time right now? Then you might also have to get creative. Park your car further away from the front doors of your destination. Take the steps instead of the elevator. Spend your lunch hour going for a walk. Going to the game? Get tickets high up in the bleachers. Have a stationary bike at home? Ride it while catching the news or your favorite show. You get the idea.

The bottom line is that there may be many changes during one’s life and you need to learn to go with the flow and just adjust and adapt to a new workout schedule. Yes, there may be times it’s tricky to get it in. But believe in yourself and get it in. Your health and well being is essential, so never lose sight of the importance of staying fit – no matter what.

Be Fit. Be Strong. Be Well.
Adriana

The Workout Buddy

15 Tuesday Nov 2011

Posted by in Exercising, Health and Wellness, Setting Goals

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Working out. It’s something I fell into originally as an extension from playing on organized sports. On the field we started with stretches followed by a run, and perhaps sprints, before we began drill and stick work. Off the field – in between practices, scrimmages, and games – we also hit the gym, my first exposure to a gym workout. We mainly lifted weights to build muscle strength, to make us stronger, faster and more resilient on the field.

The team comradely was fun. I enjoyed working out with the team. It made the time fly by and the tough routines more bearable! We’d laugh, cheer and edge each other on.

My team days are behind me now. Today, most of my sports are individual: tris, running, golf, swimming, skiing, etc. For these sports, I now have to be my own coach, my own cheerleader, and my own motivator to get in the gym and hit it.

About 15 or so years ago, while I was living in Connecticut, I was asked by a fellow co-worker if I’d be interested in running during lunch. I said yes and my first workout buddy was born. We ran just about every weekday – no matter what the weather condition was and no matter what kind of day either of us was having. She ran slower than me but further. I ran faster but shorter. So we became a great blend as we taught each other our best workout traits. Our companionship also made the runs more fun.

There are a lot of advantages to having a workout buddy. The number one reason is motivation. If the weather looks dreary, you feel lethargic or you’re just not in the mood, believe me, your workout buddy will make certain you’re at the gym, sticking to the schedule, or at the agreed destination for your planned workout. No ifs, ands, or buts. No excuses. End of story.

Well, not yet. I need to add some more benefits, such as sociability and safety on top of support. It’s safer to workout with someone. You have an automatic spotter during weight training in the gym and someone who can help immediately if you are injured inside or out. Having a running buddy is also safer than running alone, especially when the daylight is dim or the area is secluded or sketchy.

A workout buddy may inspire you to join a different gym, try a new class, or learn a new sport or activity. Your partner can point out any errors in your form and make certain you are getting the most out of your workouts. Together you get to do routines that require a partner or complete the same as individuals. You can participate in running and cycling events or be part of a tri team together. A good fitness buddy will also push you to work harder and inspire that all goals are reachable. The two of you can additionally diet together, keeping a food journal and sharing tips, recipes and newly-discovered secrets.

Yes, having a friend or relative to workout with on a regular, consistent basis can do wonders to your routine and help to keep you on target to achieving your fitness goals. A workout partner will help to motivate you more and push you past any barriers or dreaded plateaus. Strength is always in unity, especially when it comes to staying fit.

Be Fit. Be Strong. Be Well.
Adriana

Slow Versus Fast Twitch Muscle Fibers

13 Friday May 2011

Posted by in Muscles, Setting Goals, Training, Weight Training

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When my 19-year-old son came home from college, he shared with me his attempts to build muscle on his lean body build. Most of us would want the days back again when our metabolism was churning ever so high and we could literally eat whatever was put before us and remain thin. But for my son, he was hoping he would be more muscular through his workouts and diet/nutrition intake. He was surprised through all his efforts, he hadn’t built up and out.

I then began to share with him the differences between fast and slow twitch muscle fiber and how they respond differently to training and physical pursuits. While I have the norm 50-50 combo of the two fibers, my son has mostly slow. I told him recognizing the differences, realizing your own muscle makeup and knowing the ideal training for your type will lead to the best results when trying to build up or slim down. He had never heard of the different muscle fiber types and suggested I write about it to inform others.

I stumbled onto the different types of muscle fiber in my own pursuit to try to understand why my lower half would build up from what seemed to be just looking at a weight while, on the opposite end, I could lift free weights until the cows came home and my upper body would never ever get bulky. With my own trial and error, I found out what exercises are best for muscle definition in my legs and butt, and what works ideal for my core, arms and shoulders. I must admit it gets challenging at times with my lower body; I can’t participate in step classes, cycling activities, and lower weight training on a regular basis without bulking up in what seems to be in a heartbeat to me.

Muscle fiber composition is already built into your genetics. The fibers are divided down into two main types and you can think of them as exact opposites. Type I, slow twitch, is for long endurance activities while Type II, fast twitch, is for short fast bursts.

Type I Fibers – Slow Twitch
The slow twitch muscle fibers are more efficient at using oxygen to generate more fuel for continuous, extended muscle contractions over a long period of time. They fire up more slowly than fast twitch fibers and can go for a long time before they fatigue. This fiber type is great for paced exercises and endurance activities, such as marathons and triathlons. When weight training, perform sets of high-rep lifts. Aim for 12 to 20 lifts per set at a comfortable weight, which builds strength without forcing your body to exert itself too strenuously.

Type II Fibers – Fast Twitch
The fast twitch muscle fibers do not need oxygen to create fuel and are excellent at generating quick, powerful bursts of speed and strength. These fibers fire up more quickly, but also fatigue easily. They are not effective in longer-term training, but are very useful in brief, high-intensity training, such as gymnastics, bodybuilding or powerlifting. When weight training, perform sets of low-rep lifts. Use heavy weights to make yourself stronger and to build up your fast twitch fibers.

Fast twitch can be further subdivided into Type IIa and Type IIb. Type IIa are known as intermediate fast-twitch fibers. They are a combination of Type I and Type II muscle fibers, using both aerobic and anaerobic metabolism almost equally to create energy. Type IIb are known as the classic fast twitch muscle fibers, using just anaerobic metabolism to create energy.

The distribution of muscle fiber differs in each individual. As mentioned earlier, examine your type and decide on your goals so that you can create an exercising program specific to your needs. Remember a person with more fast-twitch will do best with low reps and high sets and heavier weights. A person who with more slow-twitch will gain from high reps and low sets with sub-maximal weights. Read up and discuss a plan with a trainer at your gym as to what’s best for your own individual success.

Be Fit. Be Strong. Be Well.
Adriana

Eating Clean: A Lifestyle Choice

11 Monday Apr 2011

Posted by in Anti-Aging, Diet, Setting Goals

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I don’t know about you, but I know when I eat an oversize carb, such as a bowl of pasta or even a couple of pumpkin muffins, my stomach feels full in an uncomfortable way, when only hours before leading up to that meal, my stomach felt perfectly fine. In contrast, when eating a healthy green salad or veggies and fish, I leave the table feeling satisfied but not overstuffed.

That brings me to my decision to go the route of “clean eating” completely. I have dabbled in this lifestyle of eating, but never ventured fully into it since I do love my fried egg sandwiches from Manhattan Bagel and sweet dessert endings when dining out. While I do eat 85-90% healthy, I don’t eat healthy enough. And after eating a serving of tortellini with pesto, and feeling my stomach feel heavy once again, I really started to question my eating decisions.

As a woman in her 40s, I still eat like I’m in my 20s, thanks to my high metabolism; but at the same time, I know my high metabolism isn’t as high as I was when I was 20; it was even higher. I really should be tweaking my daily intake before it does finally catch up with me. Then I reminded myself of the golden rule – diet is everything – as 80% of what you look like is due to what you are consuming.

And with that, like a switch, I joined the ranks of clean eaters, like Jennifer Aniston and Angelina Jolie and many other health-conscious eaters, and began indulging in this very healthy way of eating. Many eat clean to lose weight, maintain weight or achieve a fitness goal. I am doing so for a healthier lifestyle and maintain my younger-than-my-years’ physique. Yes, no more processed foods. No more sweet treats; well, once in awhile perhaps. I am very discipline by nature, so the instant switch should be no sweat. The foods in eating clean will not only make one look their best and feel great, but energy levels will increase, calories will be burned more efficient, and that much disliked heavy stomach feeling will be eliminated.

When eating clean, the daily meals area a combination of lean means, complex carbohydrates and healthy fats which keeps blood sugar levels stable and wards off hunger. It takes discipline, but you have to remind yourself of all the long-term health benefits for your body. The foods in this eating lifestyle are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural, unnecessary and unhealthy. Meals are more frequent, three main ones and two to three small snacks a day, to rev up your metabolism and curb your appetite.

When grocery shopping, one thing to keep in mind is that you want to look for as many one-ingredient foods as possible, staying clear of foods made with white flour, sugar and sugar substitutes, saturated fats and trans-fats. Read the labels of foods having more than one ingredient. Select whole grains and complex carbohydrates which will give you more energy and keep you feeling fuller longer. Pick up lots of fresh fruits and vegetables. These are full of natural sugar and can satisfy your sweet tooth. Choose lean meats, chicken and fish for your protein power. And remember to grab raw and unsalted nuts, such as almonds, cashews, walnuts and peanuts, which make great flavorful snacks. You will find a lot of great recipes online that support clean eating, as well as books and periodicals in stores.

The following is a sample of my eating clean for a day.

Breakfast: Hot oatmeal with fresh blueberries and sprinkle of cinnamon paired with a whole fruit (usually a banana).

Mid-Morning Snack: A melody of fresh berries or a handful of almonds.

 

Lunch: Mixed green salad with a six-ounce grilled chicken.

 

Mid-Day Snack: A serving of crunchy miniature carrots.

Dinner: Pan-seared halibut, steamed asparagus, brown rice.

 

Beverage: Plenty of water, at least two liters a day. An added twist of lemon is sometimes nice.

Dining out is just as easy as cooking in when eating clean, and I do tend to eat out frequently. Just the other night I have a great spinach salad for dinner, complete with hard-boiled eggs, pine nuts, chopped tomatoes and grilled shrimp – at an Italian restaurant. It was delicious! Plus my stomach felt light and satisfied! My four other dining companions divulged in large pasta platters with servings of bread. None of them completed their meals and, with doggie bags in tow, all felt full and heavy. One even said to me, “I should have had what you ate.”

In no time at all, making healthy eating decisions will become second natural. And with summer right around the corner, it’s a great time to start before slipping back into that slim bikini. Before you will know it, you will realize how wonderful you feel and great you look since changing your eating lifestyle. I highly recommend trying clean eating, even just for a period of time. You can then judge for yourself. Pretty soon I might see you blogging about eating clean as well. See you at the beach!

Be Fit. Be Strong. Be Well.
Adriana

Top Fat-Fighting Foods That Keep You Satisfied

04 Monday Apr 2011

Posted by in Diet, Health and Wellness, Setting Goals

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Friends frequently ask me for what foods will help them lose the weight or what foods should they stay away from. I immediately start rambling on what foods they should stock in their fridge and what foods they should toss in the garbage can.

Knowing what’s right to eat and what’s wrong has been lessons taught from me from my childhood. My mother was a then pioneer mom whose focus was on healthy eating. There were rarely any sweets in the house. No soda. No chips. No cookies. With the exception of pasta twice a week, we were served well-balanced meals and very healthy snacks. Our fridge was stocked with vitamins, minerals and other health supplements. My friends who visited thought my family was on a diet. No, this was all my mom’s doing. This is how we ate and drank.

My mother was an avid listener and strong follower of Dr. Carlton Fredericks, a one-time leader in nutritional therapy and a radio show host at of a nutrition show for over 30 years. While not an medical doctor, Dr. Fredericks earned a doctorate degree from New York University in public health education. His program on health care and nutrition first aired in 1957. He broadcast live six days a week, advising his listeners about modern food processing methods and how they impaired our natural nutrients. He discussed vitamins and mineral supplements, what types of foods to avoid, and what foods to feast upon. My mother would listen devotedly, scribing down notes and putting his words into her own actions.

Dr. Fredericks’ teachings influenced my mom’s ways of eating. My mom’s ways became the basis to my own attitude regarding food; hence, I continue to the cycle of eating well, sharing all that I was taught and all that I have learned since.

The following are some of the foods you should incorporate into your daily diet. Not only will they help in fighting fat and prevent hunger, but they will aid you in having a healthy and well body.

Beverages: (unsweetened) Blueberry juice, Cherry Juice, Coffee, Green Tea, Pomegranate Juice, Skim Milk, Vegetable Juice.

Beans: Black Beans, Kidney Beans, Lentils,Lima Beans,Soybeans, White Beans.

 

Breakfast Foods: Cottage Cheese, Egg Whites, Fat-Free Plain Yogurt, Greek Yogurt, Oatmeal.

 

Fish: Cod, Flounder, Halibut, Salmon, Sardines, Sole, Tilapia, Tuna.

Fruits: Apples, Blueberries, Cherries, Grapes, Grapefruit, Lemons, Oranges, Pears, Pomegranates, Raspberries, Strawberries, Watermelon.

Herbs, Spices and Oils: Basil, Black Pepper, Cardamom, Cayenne, Chives, Cilantro, Cinnamon, Cloves, Flaxseed Oil, Garlic, Ginger, Olive Oil, Parsley, Turmeric, Vinegar.

 

Lean Meats: Flank Steak, Eye of Round, London Broil, Skinless Chicken Breast, Sushi, Top Sirloin.

 

Nuts and Seeds: (raw and unsalted) Almonds, Flaxseeds, Sesame Seeds, Walnuts.

Snacks: Air-Popped Popcorn, Crispbreads, Raisins.

 

Spreads: Peanut Butter.

 

Vegetables: Arugula, Bell Peppers, Broccoli, Cabbage, Carrots, Celery, Chillies, Garlic, Hot Peppers, Jalapeños, Leeks, Olives, Onions, Romaine Lettuce, Scallions, Shiitake mushrooms, Spinach, Sweet Potatoes, Tomatoes.

Whole Grains: Quinoa, Tabouli.

So toss out the soda that’s in the fridge at home. Be disciplined and be dedicated. Stop buying the sugary sweets and foods with the empty and useless nutrition. Instead stock up on the above and start eating well right now. It’s your health, and as the old cliché goes, ‘you only live once.’

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