Nope. It’s TIME. Or rather the lack thereof.

“We know that 50 per cent of the population doesn’t [exercise]
and the most commonly cited barrier to exercise is lack of time.”
This quote comes from exercise researcher Martin Gibala, a
kinesiology professor at McMaster University in Hamilton.

I can testify: as a Personal Training for over 15 years I can tell
you that 60% of gym members quit in the first 3 months.
And that’s an industry stat across North America. 

Gibala put his theory to the test in a study that was published
in the Journal of Physiology. In it Gibala compared a group who
exercised “traditionally” — 90 to 120 minutes per day — with
another group exercising far less:  Only 20 minutes per day and
only three days per week.

That’s a whopping one hour per week folks!!

In just two weeks both groups showed improvement in both exercise
performance and oxygen uptake. (Remember, fat burns in the
presence of oxygen.)

The kicker is that both groups were almost identical in their
improvement. Why? Because the brief exercise group trained with
greater focus and more intensity — exactly how I suggests you
train.

This is just one of dozens of studies that confirm the benefits
of shorter but more intense workouts.

However, there is a catch:  Train too hard and you will shut down
your fat-burning furnace. 

Your body perceives over-exertion done over an extended period of
time as a sign of pursuit. It can trigger an ancient hormonal
sequence that says, “I’m being chased by a tiger! Horde the fat!”

The body literally shuts down what it considers to be unnecessary
activity in favor of self-preservation. And guess what? Burning
off those hips and love handles is not a biological necessity.

You have to learn when to hit it hard AND when to rest and
recover.

Finally, you have to put yourself into the proper mental state in
order to see greater results in the shortest period of time.

Just remember these three key points:

    1.  Time is the greatest barrier to fitness.
    2.  Workouts can be short and very effective.
    3.  The body goes where the mind directs.

Until next time, train smart.

Deb

I suggest that you try to workout in the morning or late evening during the hot summer months.  I can speak from personal experience about how heat affects you during workouts.  Your heart rate can be elevated by 5 to 15 beats versus exercising in normal temperatures.  You also sweat a lot more and can cramp up easily as you also lose more sodium due to the high sweat levels.  You will also see that it is more difficult to hit target heart rates or target perceived exertion levels in the heat as you can feel exhausted and drained.

I suggest that you avoid exercising outside in temperatures above 90 degrees (maybe even 85 degrees).  Your health is too important to risk by trying to fit in a hard interval workout on a very hot day.  Of course, your doctor is the best source of information on what is too hot a temperature for your workouts.

One last point, regardless of whether you are working out in the heat or on a 70 degree day, you should always have a water bottle with you and keep hydrated during your workout.  If you feel thirsty while working out, then you are too late as you are already dehydrated.  Being proactive about this will keep you safe and performing well.

The #1 thing to focus on while trying to fit in your summer outside workouts is to be safe.  So do some smart planning, avoid making excuses and get your workouts done early in the morning or late in the evening if you absolutely can’t do the mornings.

 When it’s just too HOT outside, hit the GYM!

GOOD LUCK AND HAVE FUN!  

IMPORTANT NOTE: IF YOU EVER FEEL SICK OR THE SLIGHTEST BIT DIZZY WHILE WORKOUT (IN THE HEAT OR OTHERWISE), STOP WORKING OUT IMMEDIATELY.  YOU ARE PROBABLY DEHYDRATED, LOW ON CALORIES AND/OR PUSHED TOO HARD.  IF YOU TAKE IN SOME FLUIDS AND FOOD AND DON’T FEEL BETTER, I SUGGEST YOU CALL YOUR DOCTOR RIGHT AWAY.  REMEMBER, BEING SAFE IS THE #1 PRIORITY ON YOUR FITNESS AND/OR WEIGHT LOSS JOURNEY.

Stay Cool!

Deb

You may have heard the U.S. Surgeon Generals recommendation of 30 minutes of physical activity a day. This is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight.   If you want to lose, you’re going to have to be prepared for a bit more work, or more intensity during that 30 minutes.  It comes down to quality vs. quantity!

The World Health Organization’s recommendation of 60 minutes at a time as a starting point for weight loss is probably more ideal especially when people are just starting an exercise program.  Once you can do more intense or high intensity interval workouts then doing 30 minutes can still be enough.  It’s not so much about the time it’s more about the intensity of your workouts.  I would much rather spend 30 minutes working out but make it worth a 60 minute workout because of intensity.  Most people say they don’t have time to work out so if you can block out 30 minutes most days of the week you will be more likely to stick with it!  It will be the consistency that really makes you achieve your goals in the long run!!

Bottom line is we need to be moving our bodies almost every day!  Once you achieve your weight loss goals you still need to be moving almost every day for at least that 30 minutes, but now your intensity can go down some and simply moving your body for 30 minutes on most days will help you maintain your efforts!

Remember that any exercise is good exercise….if you only have 10 minutes to move your body, then move it for 10 minutes.  These figures are simply telling you what to do for optimal results.  You can still get benefits from shorter workout times….again it’s the consistency of moving your body over time that will get you the results you want and then allow you to keep it!  Don’t make the excuse that since you can’t get the 30 or 60 minutes in that you shouldn’t do any exercise!  It all adds up…move it whenever you can and you will see results!

Train Hard & Expect Results,

Deb

Who can resist?

 Or that may be some people’s normal weekend eating anyway. Ha Ha!!

 Well here’s a great 5th of July workout to help you burn off those excess calories.

 And best of all, it only takes 10 minutes and you won’t even have to go to the gym.  CrossTrain was open this am 7-11.  I did see a few of you but many of you were NOT there so this is something you can do!!

 This great 10 minute total body fat burning circuit will work your upper body, lower body, abs and heart rate.  All you need is a jump rope and you can do this workout anywhere. 

 10 minute total body fat burning circuit:

 Jump Rope x 100

Jumping Lunges x 10 each leg

Push Ups x 10

Perform as many rounds as you can in 10 minutes.  See if you can get 4-5 rounds.  Write down how many rounds you get through and the next time you do it simply try to get through more rounds!!

 Let me know how many rounds you did!  New circuit starts tomorrow….hope to see you soon!

Deb

 Recently I have talked with a few of my clients that complain about what they think is low blood sugar.  They feel they need to eat something every hour or two or they feel light headed and weak.  Although hypoglycemia is a valid condition, most people do not truly have it.  As I talked with them more and asked about their water intake, I learned all of them drink very little water and many drink caffeinate diet soft drinks. 

 Dehydration also causes the same symptoms as low blood sugar.  In addition to dizziness and fatigue, when your body is dehydrated let you know it needs water with the same signals that the body uses to tell you that it is hungry and needs food for fuel. Most people will reach for something to eat instead of a glass of water.

 These same clients also talked about hitting a wall after 10 or 15 minutes of exercise where they feel they can’t go any longer.  This too can be related to dehydration.  It is always a good idea to drink 4-8 ounces of water before exercise and sip small amounts during your workout to replenish lost fluids.  However, this shouldn’t be your only time to drink water. Maintaining your level hydration by drinking water throughout the day will not only help you stay alert and energized during the day, it will help power you through those workouts.

 So the next time you feel dizzy, weak or hungry, try drinking a glass of water.  You’d be surprised at how much better it makes you feel and how it can positively affect the numbers on your scale!

 Cheers and Bottoms Up to that Glass of water!

 Thanks Carol for this great information!

 Deb

 This day has become more than just a “Hallmark” holiday; it has opened the door to invite sincere words…words that truly tell how we care and feel about those that are close to us. It’s even more important to show those people in our life how we care and feel about them. Simple acts of kindness go a long way! 

 Unfortunately, the ”busyness” of life tends to rob many people of the exercise in sharing heartfelt words and emotions with those that deserve to hear it often. When we allow the true essence of love from within to shine then it offers a domino effect to all those we encounter. Share your warm, kind heart with many this Valentine’s Day…this day and EVERYDAY!

 If you want to do a workout that you and your sweetheart can do, I have included one for you to try!  Working out together can draw you closer as well as burn a few good calories!  Have fun!

Many Blessings,

Deb

Partners Band workout 1:00 minute each

 1.  One partner squats down and up holding the band

Other partner presses and pulls bands

Partners are facing each other

 2. One partner hold loop part of band and does alt. reverse lunges

Other partner pulls handles down by hips alt.

Partners are facing each other

 3.  One partner holds looped band and holds down in a squat

Other partner does fast bicep curls with elbows up away from the body

Partners face each other

 4.  One partner holds looped band at chest level

Other partner does scissor arms

Partners are both facing sideways….at ½ way switch facing direction so switches arms

 5.  Shoulder presses alternating

Other partner is down on one knee leaning forward

Partners are facing away from each other….also switch knee ½ way!

 Each partner does 1 exercise for 1 minute and then they switch and do 2^nd exercise.  Will take 10 to go thru one time go thru exercises 2x for 20 minute workout!

• Perform this 5-minute circuit as time allows. So if you only have 15 minutes to train at lunch, do it twice with a dynamic warm-up. If you have a half hour, aim for 4 or 5 rounds.
• If you’re just getting back into exercise, rest for 30 seconds between movements, but decrease your rest time every workout until you’re performing the full circuit without breaks.
• If you only have time for two circuits, perform them back-to-back with no rest. This approach saves time and it’s more challenging.

Training

Although there’s no equipment used in this workout, each of the five exercises challenges your body in a unique way: The wall sit is isometric, meaning it challenges your glutes, hamstrings, and quadriceps muscles by holding a bent-knee position; the push up improves muscular endurance by doing as many reps as you can in 60 seconds; the single leg squat improves balance; the jumping jacks increase your heart rate; and the plank challenges your core stability.

Perform each move in succession, minimizing your rest periods between moves. Once you’ve completed each exercise, rest 60 to 120 seconds before repeating the circuit. Decrease your rest between circuits by 10 to 15 seconds each time you complete this workout. And when you return to the gym, be sure to incorporate extra pull-ups or rows since this fast routine is short on upper body pulling movements.

The 5 Minute Body weight Circuit

Warm up 3 minutes

Push Ups-  60 seconds

Wall Sits – 60 seconds

Squat – Single Leg Balance – 30 seconds each leg

Jumping Jacks – 60 seconds

Plank Hold - Single Arm  Lift  with Wide Feet – 30 seconds each arm

Hopefully you can do this circuit a few times throughout the game….it can help counter affect the intake of the few extra calories you may be getting!

Enjoy and I hope YOUR team wins!

Deb:)

Now, something that is even more important than having a wash board stomach is have a body that protects itself from injury. If your abs are not being used throughout the day with walking, pushing, pulling or lifting then you are at a high risk of injuring your back, shoulders, hips or knees. Our abs are a huge group of muscles that consistof four layers. They function in all three planes of motion. Because we are a society that does not highly move in all three planes of motion each and every day our abs have a tendency to get turned off (if you don’t use it you lose it). This is one reason why we are seeing a high rate of increased injuries to the back, hips, shoulders and knees. It is much more involved biomechanically involved then I want to discuss in this blog, but the basis is that the abs are the crossroads between the upper and lower trunk. It is the connection that creates stability when we reach, lift, push or pull between the upper body and the lower body. When we lose that connection the body is forced to compensate somewhere else and try to get it from another body part that is not designed to perform a specific activity without help from the abs. Hence, over time we break down.

How do we turn on our abs?  One of the best ways is with walking or running. But it must be done correctly. We must get a good pelvic turn that is matched by a good upper trunk turn. We can accomplish this by taking a good long stride that is matched by our opposite side arm swinging forward. I can’t tell you how many people I see every day that walk incorrectly. I can tell you that I rarely see someone who walks correctly. For most of us it takes practice to get it right. Seek out a good personal trainer or friend that can help you if you think your gait is incorrect. If you still need help, try seeing a physical therapist. The one thing that you should notice if you pay attention is that you should feel your abs working when you are walking correctly.

There are many other ways of turning on our abs, but the best ways to help prevent injuries are the ab exercises in standing. When we strengthen our abs on our backs we over stabilize our pelvis which takes the functional components out creating a potential for injury to occur. Almost every exercise that uses arms and legs together will activate your abs. If you have more questions on other ab exercises talk to anyone of us at Crosstrain Fitness and we would be glad to help you out.

Just because you can’t get out and workout at the gym doesn’t mean you can’t workout!

You can always check out the exercise videos that are posted and exercise with one of those, or I have put a format below that requires only YOU!  It’s a classic total body workout using only body weight based exercises so you can do it right in your living room!  Give it a try and let me know if you liked it!

I’m sure if you do this you won’t have to be worried about staying WARM!

Winter Storm Home Workout-40/20 Intervals

1. Split squats (L)-regular or rear foot elevated on couch or chair@ 40 seconds of maximum effort, followed by 20 seconds of rest and transition.

2. Split squats (R)-regular or rear foot elevated @ 40 seconds max effort, followed by 20 seconds rest and transition.

3. Spiderman push ups-hands elevated, flat or feet elevated, do a push up and when you go down take leg out to side like scaling a wall.  Do 40 seconds max effort, followed by 20 seconds of rest and transition.

4. Side Plank T-spine extensions and rotations (L) extend arm up and then bring down and rotate arm under torso @ 40 seconds max effort followed by 20 seconds rest and transition.

5. Repeat #4 on Right side.

Then rest for 60 seconds and repeat this 6 minute cylce up to 5x for a 30 minute workout!  If you only can go through this 2-3x it will still give you a great fat buring high intensity workout!

Now, wrap up in your favorite blanket, get a hot glass of green tea, and watch the beautiful snow coming down!

Enjoy!

Deb

Don’t give yourself the “it’s the weekend” excuse to blow off your workouts and to eat badly.  You are better than that and you are doing too much quality work during the week to let this happen anymore.  Today is a new day and this weekend should be the first weekend that does not set you back.  No Excuses!

This weekend may be one of our last nice weekends, so take your workout outside.  If you haven’t tried a HIIT workout yet, try a sprint/recover.  Sprint as fast as you can for 30 seconds followed by walking for 30 seconds to recover.  Repeat that 1 minute interval up to 20 times for an awesome kick booty workout!  Don’t forget to warm up and cool down and last but not least STRETCH!

Train Hard & Expect Results,

Deb