Christmas is almost here and there is lots to do, and of course, lots to eat. Amidst this craziness is the special feeling that the season brings us. Unfortunately, the season also comes with the opportunity to put off your fitness program. After all, when it gets cold and you find yourself inside much more often, your overall activity level can drop off tremendously. This, in combination with all of the food, can be a recipe for lots of weight gain during the Holidays and Winter Months. The average person gains 5-10 pounds around the holidays.
Here are 4 Strategies to help keep you fit this winter:
1. Shift your workouts inside gradually. Yes, it's already December, and this strategy works better if you start in the fall, but it still applies, because let's face it, January and February will likely bring even colder weather. Starting now, find ways to exercise inside. Shift an increasing number of workouts indoors over time so that by the time the really cold weather hits, you've got a new plan in place for physical activity and exercise.
Also, since it is better to start this strategy in October instead of December, another strategy would be to embrace some type of new challenge that you have not yet tried or that you have not spent time doing lately. For example, Winter can bring an excellent opportunity to focus on your Yoga or Pilates practice. The improved core strength and flexibility will give you a head start into your outdoor activities in the Spring.
2. Workout outside at least once per week. It's hard to get enough fresh air in the winter time. Try a brisk walk for 15 - 30 minutes outside during your lunch break or first thing in the morning. You will be surprised by how much this invigorates you.
3. Try a New Winter Sport Every Two Weeks. Christmas is coming...ask someone to buy you a pair of cross-country skiis or snow-shoes and get out there an learn how to use them. Then, keep trying new winter sports every 2-4 weeks. There is nothing better than a night time skate down at your local park. Under the lights and on a relatively calm night this can really help you learn to embrace the winter. Call me. I'll join you if I have the kids in bed on time.
4. Shovel your neighbor's walk too. I hear a lot of people complain about all of the snow. But the truth is, snow presents many excellent opportunities to get additional exercise. Yes, I own a snow blower, but I still shovel as much as I can because I love the exercise it provides. When I'm done with my house, I take care of the neighbor's as well. It does her a big favor and of course, let's me burn that much more energy and extra calories. Then I don't have to worry so much about that extra cookie or two I might have later in the day.
In addition to shoveling snow, sledding is also another excellent way to have a good laugh and work the body. Sixty minutes of walking up and down a big hill in big boots and through thick snow might be the best workout you've had in quite some time.
Good luck and I would love to here your stories about what you might be doing to stay fit this winter.
We also still have room in Group Fitness. Got to: www.NomadGroupFitness.com to reserve your spot.
Take care,
John
http://www.TheFitnessNomad.com
_____________________
The Fitness Nomad
John Ashworth, Owner
www.TheFitnessNomad.com
Thursday, December 20, 2007
Thursday, December 6, 2007
It's not too late to Shape Up forThe Slopes
Well, yes, it would have been better ifyou had started training a couple of months ago, but it's OK. You can still do a lot to help enhance your fun on the ski slopes and prevent injuries.
According to Robert Pedowitz, MD, PhD,Chief of Sports Medicine at TheUniversity of California, San Diego,skiing and snowboarding cause the mostwinter injuries of any sport. Since he's from San Diego I could add that he might also be leaving out the injuries sustained when shoveling, or just waking down the ice-laden sidwalks. Because it never even rains in Southern California. I know. I grew up there.
The good news is that many of these injuries can be prevented. Not to mention how much more you will enjoy yourself on your next ski trip as you carve through the slopes again and again, because you are stronger, fitter, and better able to maximize a full day of skiing.
Here are a few tips for a safe and powerful season of skiing andsnowboarding:
1. Of Course, it's time to hit theweights...
It seems like every time we have a discussion like this, I'm recommending that you do some strength training. Why? Because it makes you stronger and better able to handle the demands of life and in this case, the fun stuff like skiing and snowboarding.
Strong muscles protect your joints. Your knees are at a particular risk when you are on the slopes. Strong muscles help you perform better by preparing your muscles for the demands of skiing. A skiing specific strength training routine can make all the difference.
Now that we are in the season, the recommendation would be to do some strength training twice per week. Do 2 sets of 12 - 15 repetitions of the following leg exercises. This will get you started. For a more complete routine, you can give us a call here at
The Fitness Nomad at 831-9256.
-Squats-Lunges
-Side Lunges
-Hamstring Curls, and
-Step Ups
Any exercise on the stability ball will also help a great deal, because they work on your core and a stronger group of core muscles will help you stay balanced and move more effieciently and effectrively down the hill.
2. Don't forget the stretching...
If there is one thing I have to remind my clients about more often, it is stretching. Length is strength. And in this case, strength of the lower body and core are what you want. So stretch your legs and lengthen your body at any chance.
Remember too that stretching is always more effective when the muscles are warm. So, take your first run down the hill a little slower. Then do some stretching at the bottom of the hill and as often as possible between your runs. You might be surprised to find yourself much less sore at the end of the day.
3. Cardiovascular Exercise will provide a strong foundation...
Skiing and snowboarding is a lot of cardiovascular work for the heart,lungs, and circulatory system. Start training at least 3 days per week aerobically. Get yourself into your target heart rate zone for at least 20-30 minutes for these three days, and mix in some intervals too.
Especially at higher altitudes, you are going to need as much cardiovascular fitness as you can get. And you get it my getting that heart rate up for extended periods of time as often aspossible.
For a complete skiing and snowboarding exercise program designed to fit your individual needs, give us a call at 831-9256.
Or fill out the form on our web site at http://www.TheFitnessNomad.com to schedule your complimentary consultation.
Of course, our New Group Fitness Program would also be a great way to train for your ski season. And there are only 7 spots left. Visit the following link for more information:
http://www.NomadGroupFitness.com
Take care and enjoy the snow. If you catch yourself complaining about all the snow, just watch your kids, or any kid, playing outside right now. That will change your perspective and your attitude and get you heading in a better direction.
John
http://www.TheFitnessNomad.com
Fit Yet?
According to Robert Pedowitz, MD, PhD,Chief of Sports Medicine at TheUniversity of California, San Diego,skiing and snowboarding cause the mostwinter injuries of any sport. Since he's from San Diego I could add that he might also be leaving out the injuries sustained when shoveling, or just waking down the ice-laden sidwalks. Because it never even rains in Southern California. I know. I grew up there.
The good news is that many of these injuries can be prevented. Not to mention how much more you will enjoy yourself on your next ski trip as you carve through the slopes again and again, because you are stronger, fitter, and better able to maximize a full day of skiing.
Here are a few tips for a safe and powerful season of skiing andsnowboarding:
1. Of Course, it's time to hit theweights...
It seems like every time we have a discussion like this, I'm recommending that you do some strength training. Why? Because it makes you stronger and better able to handle the demands of life and in this case, the fun stuff like skiing and snowboarding.
Strong muscles protect your joints. Your knees are at a particular risk when you are on the slopes. Strong muscles help you perform better by preparing your muscles for the demands of skiing. A skiing specific strength training routine can make all the difference.
Now that we are in the season, the recommendation would be to do some strength training twice per week. Do 2 sets of 12 - 15 repetitions of the following leg exercises. This will get you started. For a more complete routine, you can give us a call here at
The Fitness Nomad at 831-9256.
-Squats-Lunges
-Side Lunges
-Hamstring Curls, and
-Step Ups
Any exercise on the stability ball will also help a great deal, because they work on your core and a stronger group of core muscles will help you stay balanced and move more effieciently and effectrively down the hill.
2. Don't forget the stretching...
If there is one thing I have to remind my clients about more often, it is stretching. Length is strength. And in this case, strength of the lower body and core are what you want. So stretch your legs and lengthen your body at any chance.
Remember too that stretching is always more effective when the muscles are warm. So, take your first run down the hill a little slower. Then do some stretching at the bottom of the hill and as often as possible between your runs. You might be surprised to find yourself much less sore at the end of the day.
3. Cardiovascular Exercise will provide a strong foundation...
Skiing and snowboarding is a lot of cardiovascular work for the heart,lungs, and circulatory system. Start training at least 3 days per week aerobically. Get yourself into your target heart rate zone for at least 20-30 minutes for these three days, and mix in some intervals too.
Especially at higher altitudes, you are going to need as much cardiovascular fitness as you can get. And you get it my getting that heart rate up for extended periods of time as often aspossible.
For a complete skiing and snowboarding exercise program designed to fit your individual needs, give us a call at 831-9256.
Or fill out the form on our web site at http://www.TheFitnessNomad.com to schedule your complimentary consultation.
Of course, our New Group Fitness Program would also be a great way to train for your ski season. And there are only 7 spots left. Visit the following link for more information:
http://www.NomadGroupFitness.com
Take care and enjoy the snow. If you catch yourself complaining about all the snow, just watch your kids, or any kid, playing outside right now. That will change your perspective and your attitude and get you heading in a better direction.
John
http://www.TheFitnessNomad.com
Fit Yet?
Wednesday, November 21, 2007
Attention New Moms! Lack of sleep can make you fatter...
written by John Ashworth, Owner
The Fitness Nomad
www.TheFitnessNomad.com
Want to shed the weight you gained during your
pregnancy?
Get some sleep!
Easier said than done, I know. My wife and I have had
two children ourselves. Good quality, uninterrupted
sleep is elusive in those early years. It becomes the
Holy Grail of Parenthood.
Yet, you must find the time to do it, because not only
will it keep you sane, it will help keep you fit.
Scientists now have evidence that lack of sleep for new
moms makes it more difficult to take off the baby
weight after the birth of their child.
In a study of about 940 mothers, researchers found that
those moms who were sleeping 5 hours or less when their
babies were 6 months old were much more likely to
retain baby weight compared with women who were
sleeping seven hours per night.
Only a difference of two hours, but a world of
difference on the scale.
The women who got 7 hours or more were able to get back
down to within a pound or two of their pre-baby weight
by the time of their child's first birthday. (Now,
don't be fooled, you could do it a lot faster than that
here at The Fitness Nomad Personal Training Studio.
Nonetheless, it demonstrates the importance of the need
for good sleep).
The women who got 5 hours or less, were 3 times more
likely to hang on to 11 pounds or more of their baby
weight.
This is concerning, not just to the mothers of course,
who want their bodies back as quickly as they can, but
also to their doctors.
This increased weight is carried mostly in the women's
belly, which is a dangerous place to keep it.
Increased amounts of belly fat are associated with all
kinds of unhealthy problems such as elevated levels of
cholesterol, Type II diabetes, and ultimately heart
disease.
It is important to also note that this correlation held
up for both first time moms as well as moms who have
more than one child. Which doesn't surprise me one
bit. Many of the new moms we work with here at The
Fitness Nomad Personal Training Studio report that they
never lost their baby weight after their last child was
born. No doubt this is due in part to the progressive
lack of sleep over the years as more children are added
to the totem poll.
All of this adds to a growing body of research that
shows a strong link between lack of sleep and weight
gain. Your body literally puts out more of the
hormones that promote weight gain. Specifically, the
hormones that make you hungrier.
So, I know that kitchen might be a little messy, and
laundry needs to be done. The list goes on and on.
But at some point, you just need to sleep.
Good night...
John
PS Happy Thanksgiving!
The Fitness Nomad
www.TheFitnessNomad.com
Want to shed the weight you gained during your
pregnancy?
Get some sleep!
Easier said than done, I know. My wife and I have had
two children ourselves. Good quality, uninterrupted
sleep is elusive in those early years. It becomes the
Holy Grail of Parenthood.
Yet, you must find the time to do it, because not only
will it keep you sane, it will help keep you fit.
Scientists now have evidence that lack of sleep for new
moms makes it more difficult to take off the baby
weight after the birth of their child.
In a study of about 940 mothers, researchers found that
those moms who were sleeping 5 hours or less when their
babies were 6 months old were much more likely to
retain baby weight compared with women who were
sleeping seven hours per night.
Only a difference of two hours, but a world of
difference on the scale.
The women who got 7 hours or more were able to get back
down to within a pound or two of their pre-baby weight
by the time of their child's first birthday. (Now,
don't be fooled, you could do it a lot faster than that
here at The Fitness Nomad Personal Training Studio.
Nonetheless, it demonstrates the importance of the need
for good sleep).
The women who got 5 hours or less, were 3 times more
likely to hang on to 11 pounds or more of their baby
weight.
This is concerning, not just to the mothers of course,
who want their bodies back as quickly as they can, but
also to their doctors.
This increased weight is carried mostly in the women's
belly, which is a dangerous place to keep it.
Increased amounts of belly fat are associated with all
kinds of unhealthy problems such as elevated levels of
cholesterol, Type II diabetes, and ultimately heart
disease.
It is important to also note that this correlation held
up for both first time moms as well as moms who have
more than one child. Which doesn't surprise me one
bit. Many of the new moms we work with here at The
Fitness Nomad Personal Training Studio report that they
never lost their baby weight after their last child was
born. No doubt this is due in part to the progressive
lack of sleep over the years as more children are added
to the totem poll.
All of this adds to a growing body of research that
shows a strong link between lack of sleep and weight
gain. Your body literally puts out more of the
hormones that promote weight gain. Specifically, the
hormones that make you hungrier.
So, I know that kitchen might be a little messy, and
laundry needs to be done. The list goes on and on.
But at some point, you just need to sleep.
Good night...
John
PS Happy Thanksgiving!
Thursday, October 25, 2007
Are You Stuck?
written by John Ashworth, Owner
The Fitness Nomad
www.TheFitnessNomad.com
The most common problem I find with people who don't work with a personal trainer on an on-going basis, but who are exercising regularly, is that they are often stuck. And ultimately frustrated, because they are not getting the results they feel they deserve for the work they are putting into their fitness program.
Most often, the problem is with their strength training program, which not only lacks the variability it needs, but also the creativity the body is starving for.
Here is a great way to rev up your fitness program, and ultimately your metabolism...
The Fitness Nomad Muscle Shaping and Endurance Strength System
There are two key concepts to this training strategy:
1. This is a Split Routine,
This means that you are training different parts of your body on different days. This allows you to increase the volume and intensity of your program without the risk of overtraining. In order to add volume and intensity without risk of overtraining we’re going to divide the muscle groups into two parts. You’ll work half of the major muscle groups one day, and the following day you’ll allow those muscles to rest and recuperate while you aggressively activate the remaining groups.
Because you’ll be working the muscles more intensely and with greater volume than you have thus far, you won’t need to work each muscle three times per week, but you’ll only target each group twice weekly. That allows for four resistance exercise sessions per week. Ideally you’ll work ½ the body on Monday, then half on Tuesday, devote Wednesday to cardio, and then repeat the Monday workout on Thursday followed by the Tuesday workout on Friday. Saturday would be another aerobic exercise day. In other words, it’s two days on, one day of aerobic active recuperation, two days on, another day of active aerobic recuperation, and on the seventh day.relax!
2. ISOLATION MOVEMENTS
Up until this point you’ve probably been performing multi-joint movements involving multiple muscle groups. For example, the squat has you bending from the knee joint and the hip joint recruiting the primary quadriceps muscles along with the gluteus. The chest press has you moving from the shoulder and elbow targeting the pectoral muscles but recruiting the muscles of the shoulder (deltoids) and triceps. With this program you’re still going to incorporate compound movements, but you’ll stagger them with isolation movements, movements which target a single muscle or muscle group and in most cases involves movement only at one joint. As an example, if you were to perform a lateral raise, where you are raising your arms to shoulder height with your elbows locked in one position, you would be isolating the shoulders.
By combining these two concepts, you will be surprised to find how much harder you will work, and how much more exhausted your muscles are when you're finished; and over the course of the next month, you might also be surprised to find new muscle groups popping out where you never noticed before.
Here is a sample routine:
Pushing Exercises (Front of the Body)
1. Lateral Raises - 8-12 RM
2. Dumbbell Shoulder Press - 6 - 10 RM
3. Chest Flys
4. Dbell Shoulder Press
5. Sliding Lunge
6. Dumbbell Squats
7. Rear Tricep Extesions
8. Dips
9. Seated Calf Raise
10. Standing Calf Raise
Pulling Exercises (Back of the Body)
1. Leg Curls
2. Bent Leg Deadlift
3. Rear Lateral Raise
4. Bent Over Row
5. Single Arm Lat Pulldown
6. Upright Rows
7. Concentration Curl
8. Barbell Curl
9. Wirst Curl (Flexion)
10. Reverse Curl
For a complete copy of the full Fitness Nomad Muscle Shaping and Endurance Training System, please visit www.TheFitnessNomad.com and click the link at the top of the page that directs you to the Channel 15 News Segment.
Or send an email request to: John@TheFitnessNomad.com
Good Luck and take care...
John
The Fitness Nomad
www.TheFitnessNomad.com
The most common problem I find with people who don't work with a personal trainer on an on-going basis, but who are exercising regularly, is that they are often stuck. And ultimately frustrated, because they are not getting the results they feel they deserve for the work they are putting into their fitness program.
Most often, the problem is with their strength training program, which not only lacks the variability it needs, but also the creativity the body is starving for.
Here is a great way to rev up your fitness program, and ultimately your metabolism...
The Fitness Nomad Muscle Shaping and Endurance Strength System
There are two key concepts to this training strategy:
1. This is a Split Routine,
This means that you are training different parts of your body on different days. This allows you to increase the volume and intensity of your program without the risk of overtraining. In order to add volume and intensity without risk of overtraining we’re going to divide the muscle groups into two parts. You’ll work half of the major muscle groups one day, and the following day you’ll allow those muscles to rest and recuperate while you aggressively activate the remaining groups.
Because you’ll be working the muscles more intensely and with greater volume than you have thus far, you won’t need to work each muscle three times per week, but you’ll only target each group twice weekly. That allows for four resistance exercise sessions per week. Ideally you’ll work ½ the body on Monday, then half on Tuesday, devote Wednesday to cardio, and then repeat the Monday workout on Thursday followed by the Tuesday workout on Friday. Saturday would be another aerobic exercise day. In other words, it’s two days on, one day of aerobic active recuperation, two days on, another day of active aerobic recuperation, and on the seventh day.relax!
2. ISOLATION MOVEMENTS
Up until this point you’ve probably been performing multi-joint movements involving multiple muscle groups. For example, the squat has you bending from the knee joint and the hip joint recruiting the primary quadriceps muscles along with the gluteus. The chest press has you moving from the shoulder and elbow targeting the pectoral muscles but recruiting the muscles of the shoulder (deltoids) and triceps. With this program you’re still going to incorporate compound movements, but you’ll stagger them with isolation movements, movements which target a single muscle or muscle group and in most cases involves movement only at one joint. As an example, if you were to perform a lateral raise, where you are raising your arms to shoulder height with your elbows locked in one position, you would be isolating the shoulders.
By combining these two concepts, you will be surprised to find how much harder you will work, and how much more exhausted your muscles are when you're finished; and over the course of the next month, you might also be surprised to find new muscle groups popping out where you never noticed before.
Here is a sample routine:
Pushing Exercises (Front of the Body)
1. Lateral Raises - 8-12 RM
2. Dumbbell Shoulder Press - 6 - 10 RM
3. Chest Flys
4. Dbell Shoulder Press
5. Sliding Lunge
6. Dumbbell Squats
7. Rear Tricep Extesions
8. Dips
9. Seated Calf Raise
10. Standing Calf Raise
Pulling Exercises (Back of the Body)
1. Leg Curls
2. Bent Leg Deadlift
3. Rear Lateral Raise
4. Bent Over Row
5. Single Arm Lat Pulldown
6. Upright Rows
7. Concentration Curl
8. Barbell Curl
9. Wirst Curl (Flexion)
10. Reverse Curl
For a complete copy of the full Fitness Nomad Muscle Shaping and Endurance Training System, please visit www.TheFitnessNomad.com and click the link at the top of the page that directs you to the Channel 15 News Segment.
Or send an email request to: John@TheFitnessNomad.com
Good Luck and take care...
John
Tuesday, October 16, 2007
Are you a Perfect 10?
I talk with people every day about how to maximize progress toward their goals. And it doesn't matter what the goal is, how far reaching it is, or how much work it is going to take to get someone there. The bottom line is that unless you are ready to take action today, nothing happens. You can sit and talk and analyze your own particular situation until it's upside down. It doesn't matter. Because until you take action, any action, you have made no real progress.
There is one very important question that I ask both clients and potential clients on a daily basis, and it is this...
"On a scale of 1-10, How committed are you to reaching and achieving your goals?"
Because after working with people for more than 14 years, and after having been a All-American soccer player myself, I know that unless you are a 10, you will fall short of your potential every time. Why? Because like I pointed out earlier, change takes action. Massive Action! And not just one action, but a series of actions every day and a relentless pursuit of your prize, whatever that might be.
You may have heard all this before. In fact, I'm sure that you have, but it is worth repeating over and over again, because you know what? It is likely that you have not done what you need to do yet.
I meet too many people who want change, but who are no where near that perfect 10. They might be a 7 or an 8 or even a 9, but unless you are a 10, life will get in your way at it's very first opportunity. And when you're not a perfect 10, you are much easier to trip up and send off track.
The good news is that you don't have to be perfect. In fact, bring yourself every day to the process of pursuing your personal, life, and fitness goals, and you will find that within this process of getting fit and losing weight is an awesome opportunity to truly grow as a human being. And guess what? That is what this is going to take. But again, you don't have to be perfect. You just have to be a 10, and be willing to take massive action every day, whatever that might be...
So, if you're ready to take that first step today. Give me a call or send me an email, and we will get you scheduled for your free consulation and health and fitness assessment (a $125 value), and best of all, an opportunity to take your first step toward being that perfect 10.
Take care, and Be A Fitness nomad...
John Ashworth, MA, CSCS
Owner
The Fitness Nomad
A Personal Training business in Middleton, WI
608-831-9156
www.TheFitnessNomad.com
There is one very important question that I ask both clients and potential clients on a daily basis, and it is this...
"On a scale of 1-10, How committed are you to reaching and achieving your goals?"
Because after working with people for more than 14 years, and after having been a All-American soccer player myself, I know that unless you are a 10, you will fall short of your potential every time. Why? Because like I pointed out earlier, change takes action. Massive Action! And not just one action, but a series of actions every day and a relentless pursuit of your prize, whatever that might be.
You may have heard all this before. In fact, I'm sure that you have, but it is worth repeating over and over again, because you know what? It is likely that you have not done what you need to do yet.
I meet too many people who want change, but who are no where near that perfect 10. They might be a 7 or an 8 or even a 9, but unless you are a 10, life will get in your way at it's very first opportunity. And when you're not a perfect 10, you are much easier to trip up and send off track.
The good news is that you don't have to be perfect. In fact, bring yourself every day to the process of pursuing your personal, life, and fitness goals, and you will find that within this process of getting fit and losing weight is an awesome opportunity to truly grow as a human being. And guess what? That is what this is going to take. But again, you don't have to be perfect. You just have to be a 10, and be willing to take massive action every day, whatever that might be...
So, if you're ready to take that first step today. Give me a call or send me an email, and we will get you scheduled for your free consulation and health and fitness assessment (a $125 value), and best of all, an opportunity to take your first step toward being that perfect 10.
Take care, and Be A Fitness nomad...
John Ashworth, MA, CSCS
Owner
The Fitness Nomad
A Personal Training business in Middleton, WI
608-831-9156
www.TheFitnessNomad.com
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