You may have read the name of this article and thought to yourself, “What in the world?  Last week she went on and on about not giving up and getting past the speed bumps…now she’s saying there are benefits to quitting?”  Yep, I sure am!  While it is true that I do not want any of you to give up on your fitness goals, there are some cases where quitting is actually better for you!  The one I’d like to address today is smoking.

Now, before I continue, I’d like to make it perfectly clear that the intent of this article is not to anger or rile up those who have chosen to smoke, rather it is to voice my opinion on the matter as well as provide information that may be of benefit to someone who is trying to quit.  So, with that being said…let’s do this thang.  Lol.

Whether you are a smoker or a non smoker, it is a health issue that we all face.   We all know someone who has smoked in the past, who currently smokes or someone who will begin smoking in the future, so to say it is an issue that only need be brought to the attention of a few, is misguided thinking.   We’ve all been taught that smoking is bad for our bodies, we’ve seen the pictures of blackened lungs, we’ve watched the commercials, we’ve read the warnings and we may have even had someone near and dear to our hearts pass away from the side effects of smoking.

Those of us who do not smoke become irritated that you cannot even walk into a grocery store or movie theater without breathing in at least one breath of smoke filled air.  We know the side effects of second hand smoke are just as dangerous , if not more so, as breathing in first hand smoke.  To have made the choice not to smoke and then have to breathe it in, and have our children breathe it in as well, is infuriating to say the least.

Yet those who have chosen to smoke are allowed the same freedom to choose as we non smokers are.  I know several smokers, some of them I know better than others, yet it seems that one common thread is the irritation of having to stand back away from public doorways the allotted 50 feet, especially in winter time when it is cold out.  One of my friends who is currently a smoker made the comment that one of the things he noticed after his last failed attempt at quitting was the smell that accompanies anyone who has just had a smoke.  I agree, it is obnoxious, and for me at least, brings on a crazy nasty headache that does not subside easily or quickly.  Ugh.

So, why quit?  Well at the top of my list are two things.  The first is that you’ll smell better (this statement applies in two different ways.  First, your sense of smell will improve and you’ll be able to smell things better and secondly, you won’t smell like cigarette smoke everywhere you go.  Bonus!).  The second reason is that whomever your significant other is will enjoy kissing you a whole lot more (and that’s a reward that you have to admit in and of itself is worth quitting for…lol).

Seriously though, you already know at least a handful of reasons, or least of all, one; you’ll be healthier.  As I’ve made mention before, our bodies are amazing.  They will do astounding things if we just play by their rules.  Below is a timeline of healing that the body goes through correlates with the length of time from the last puff.  Pretty amazing if ya ask me!  Check it out!

Within …

• 20 minutes

Your blood pressure, pulse rate, and the temperature of your hands and feet will all return to normal.

• 8 hours

Remaining nicotine in your bloodstream will have fallen to 6.25% of normal peak daily levels, a 93.25% reduction.

• 12 hours

Your blood oxygen level will have increased to normal and carbon monoxide levels will have dropped to normal.

• 24 hours

Anxieties peak in intensity and within two weeks should return to near pre-cessation levels.

• 48 hours

Damaged nerve endings have started to regrow and your sense of smell and taste are beginning to return to normal. Cessation anger and irritability peaks.

• 72 hours

Your entire body will test 100% nicotine-free and over 90% of all nicotine metabolites (the chemicals it breaks down into) will now have passed from your body via your urine. Symptoms of chemical withdrawal have peaked in intensity, including restlessness. The number of cue induced crave episodes experienced during any quitting day will peak for the “average” ex-user. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers. Breathing is becoming easier and the lungs functional abilities are starting to increase.

• 5 – 8 days

The “average” ex-smoker will encounter an “average” of three cue induced crave episodes per day. Although we may not be “average” and although serious cessation time distortion can make minutes feel like hours, it is unlikely that any single episode will last longer than 3 minutes. Keep a clock handy and time them.

• 10 days – The “average ex-user is down to encountering less than two crave episodes per day, each less than 3 minutes.

10 days to 2 weeks
Recovery has likely progressed to the point where your addiction is no longer doing the talking. Blood circulation in our gums and teeth are now similar to that of a non-user.

• 2 to 4 weeks

Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression have ended. If still experiencing any of these symptoms get seen and evaluated by your physician.

• 21 days

Brain acetylcholine receptor counts up-regulated in response to nicotine’s presence have now down-regulated and receptor binding has returned to levels seen in the brains of non-smokers.

• 2 weeks to 3 months

Your heart attack risk has started to drop. Your lung function is beginning to improve.

• 3 weeks to 3 months

Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared.

• 1 to 9 months

Any smoking related sinus congestion, fatigue or shortness of breath have decreased. Cilia have regrown in your lungs thereby increasing their ability to handle mucus, keep your lungs clean, and reduce infections. Your body’s overall energy has increased.

• 1 year

Your excess risk of coronary heart disease, heart attack and stroke has dropped to less than half that of a smoker.

• 5 to 15 years

Your risk of stroke has declined to that of a non-smoker.

• 10 years

Your risk of being diagnosed with lung cancer is between 30% and 50% of that for a continuing smoker. Risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day). Your risk of pancreatic cancer has declined to that of a never-smoker, while risk of cancer of the mouth, throat and esophagus has also declined.

• 13 years

Your risk of smoking induced tooth loss has declined to that of a never-smoker.

• 15 years

Your risk of coronary heart disease is now that of a person who has never smoked.

• 20 years

Female excess risk of death from all smoking related causes, including lung disease and cancer, has now reduced to that of a never-smoker. Risk of pancreatic cancer reduced to that of a never-smoker.

*Information from whyquit.com (to see original table complete with links to the studies quoted, click here).

If you, or a loved one, is a smoker looking to quit, click here to read an article on the harms of smoking as well as find a list of smoking cessation programs and hot lines, or here for FAQ’s and quitting support from the American Cancer Society.

Everyone who has ever set out to reach a goal, be it fitness related or not, has experienced (at the very least) a setback or two.  How we choose to handle these setbacks defines us and ultimately, decides whether or not we actually meet our goals.

Setbacks, be they an unexpected injury/health concern, financial issue, emotional issue, plateau or otherwise, are frustrating to say the very least.  Especially when they come after we have experienced some success and progression towards our goal.  To then hit the proverbial wall, especially when we have no idea how long we will remain at said wall, can feel not only frustrating but overwhelming and unbearable.

Our personality, attitude and outlook on life has a HUGE influence on how we handle these kinds of situations.  Do we stand tall, chin up, smile in place and face it head on or do we cower in a corner afraid of the unknowns?  Do we seek answers to our questions and try to find solutions to the issues we face or do we stay in bed and throw a pity party for one?  This is where each of our innate personalities come into play.  We all have the choice, we all get to decide how we handle each trial, issue and setback placed in our path.

As you may recall from an earlier post, I talked about the difference between the soft path and the hard path.  I’ve placed an excerpt from my November 1, 2010 post to review below…

Recently, I had the opportunity to take some training sessions with a man who talked briefly about the paths of life.  He said there are only two paths in life, the hard path and the soft path.  Most people take the soft path because it is comfortable.  If you choose to walk the soft path, you can expect a pretty uneventful experience.  You will not come across anything that will make you feel too challenged.  Nothing that will feel too difficult or hard.  Nothing that would require you to get too dirty and nothing that would make you feel too uncomfortable.  However, when you get to the end of the soft path, you’re not much stronger, wiser, braver or more self confident either.

On the other hand, there is the hard path.  There is a reason that the hard path is named what it is!  There’s no sugar coating, no creamy nougat center and there is no candy coating shell.  It’s hard.  It’s steep.  It’s difficult.  It’s rocky, bumpy and muddy all at the same time.  And as if that’s not enough, there are huge obstacles placed in your way that you must get around.  Giving up is not an option on the hard path.  It is a path that requires motivation, dedication, hard work, sweat, sacrifice and perseverance to follow, but if you follow where this path leads you, the rewards are amazing!  At the end of the hard path lies a you that is self confident, strong, healthy, wise and happy, and that is just the beginning.

As we walk through life, we must choose one path or the other, that much is inevitable.  What kind of you do you want to see in the mirror each day?  The you that will be the end result of the soft path, or the you that will be carved and chiseled out by hard path?  I urge each of you to pick your path wisely, there is a lot at stake.  Time will march on regardless of which path you choose to walk and the decisions you make from that point on.   Whether or not I had begun my journey back in 2006, I would still be here in 2010, albeit a different person altogether.  I can tell you from my heart and my own experiences, that what you do today matters more than you could ever dream of in terms of the life you’ll live in each and every one of your tomorrows.  The person that I am today, is a direct result of choices I made then.  Apply your strengths to overcoming your weaknesses and you’ll be amazed at what you can accomplish!

…keeping this in mind, are you going to allow a setback, no matter it’s size, intensity or length it must be endured to stop you from being the you that you’re meant to be?

Most of us will go out of our way to help someone else in any way, shape or form.  If someone else’s betterment is at risk, we are much less likely to give up and quit for fear of letting them down.  But for some reason we have no problem what so ever letting ourselves down…why is that?  Why would we allow a temporary situation to become permanent, especially when it is an undesirable situation that we set out to change in the first place?  When put that way, it doesn’t make much sense, does it?

A close friend of mine posted on facebook the other day that she was having a hard time getting to the gym that day for her workout.  As her friend, and her trainer, I know what her fitness goals are; she wants to compete as a fitness model (up on stage in a bikini mind you).  I offered her some friendly advice/motivation.  I’d like to share it with all of you as well:

“We all need motivation every now and then. Life has a way of getting to us sometimes, that’s normal. The important thing is that, when you notice this happening, you stand up (literally if necessary) and take the bull by the horns (totally figuratively on this one…lol). You know what your goals are, but only you can decide how important REACHING those goals is to YOU. When you’re having an off moment where you’re having a hard time getting to the gym…just think of your goals…BUT…think of them in a different light. Don’t think of them as if you still have to achieve them, think of how you’re going to feel when you’re standing on stage…crowd cheering…what thoughts are you going to have at THAT moment? I can tell you right now, at that moment, if I asked you the question, “Was all that gym time worth it?”, your answer would be “HELL YES!!”, wouldn’t it?!! You know I’m right.  Somewhere in our not so distant futures, we all have an improved version of ourselves standing there…just waiting on the current version of ourselves to get busy and uncover them. So get your ass to the gym girl…don’t keep her waiting!”

So, on your journey to improve your life and reach your goals, will you allow the speed bumps along the way to keep you from your finish line?

Have you heard the terms “zen state” or “zen time”?  It is often used in conjunction with yoga, which is what most people associate it with.  However, it is not a form of physical exercise.  The word ‘zen’ originates from a school of Chinese religion dating back to the 12th century but has been further expanded by the Japanese in more recent times.  Zen focuses on self enlightenment through meditation, but in our western world, it has become a word meaning a state of relaxation, inner peace and reflection in addition to meditation.  It is usually used in reference to time away from the rat race lifestyle we all lead, a much needed break from work, co-workers, kids and the pressures of everyday life to.  Zen is a place, which can be physical or virtual, that allows you to be totally calm and become re-energized.

I’ve stood on my soap box before when it comes to this topic, so it shouldn’t be any surprise to those of you who visit often when I say that fitness isn’t always about the strength, conditioning and wellness of the body itself.  Fitness is about the total wellness of our body in addition to our mind and soul.  If the mind and soul are out of balance, the body will soon follow (usually manifested as some form of illness, injury or even a lack of energy/motivation/dedication, etc.).  Through the last year and a half, as I have dealt with some substantially intense personal situations, I have experienced this more than once…just take my word for it.

Finding time for zen is *so* important!!  I know what you’re thinking, your days are already hopelessly full of appointments and meetings, not to mention the to-do list that you haven’t even had a chance to get to by the day’s end.  You’re probably already dismissing the idea of fitting one more thing into your already busy schedule by asking the age old question, “How am I supposed to find time for this too?”.  But before you dismiss it, allow me to give you a reason (or several) to fit it in.  The reality, my friends, is this:

If you don’t fit it in you will find yourself, as my mother used to say, at the end of your rope…your very frazzled and fraying rope.  You’ll be moody, depressed, irritable with your family, co-workers and friends, lacking energy and motivation and in a general state of unhappiness.  The bottom line is that we all need time to ourselves, for ourselves, to recharge our batteries, ground and center ourselves, find that inner peace and re-energize.

As I said before, zen is a place.  Where is your zen place?  All you have to do to find it is think of your happy place!  Don’t know what your happy place looks like?  Well, take a moment to go into a room where you can be by yourself and close the door.  Have a seat, close your eyes and let your mind go.  For most people, zen is found in some form of nature.  As you sit there with your eyes closed, take note of the images your mind creates.  Is there a waterfall nearby?  Or are you in a garden spot?  At the beach?  On a mountain trail?  Is there soft rain falling or bright sunshine streaming down?

I find my zen in the sound of water.  It could be a rippling lake, the babbling of a brook, a river talking as it runs by or the sound of lapping ocean waves on a white sand beach (in which case there would be cute cabana boy too – hey, a girl is allowed to dream!).  Regardless of what your zen place looks like or where it is located, find your spot.  Then, when life begins to get stressful, hectic, chaotic, fast paced and over the top, make the time to go there.  You will be amazed at how it positively impacts your overall well being.  Once you return from your zen place, life’s routines become easier and you are, once again, capable of accomplishing great things – all with a smile on your face.  Bonus!  :)

How many times have you heard the words “I dare ya!”, especially as you were growing up?  True, all too often it was preceded by the words “double-dog” as in, “I double-dog dare you”.  So what does this really mean and what does it have to do with health and fitness?  Well, according to Webster.com, DARE means “to have courage, to challenge, to confront, to act with imaginative or vivacious boldness”.  Hmm…I like it!  The double-dog adjective simply ups the ante or degree of the challenge (which I am *totally* okay with).  Now for the connection…and my dare.

Here we are, two weeks prior to the Christmas and New Year holidays.  This is often a time associated with indulgence and excess.  The dare?  To negotiate this time period without packing on the guilt.  I’ve written several blogs posts full of tips on how to negotiate the food side of the holidays, so this post deals more with the other side.

As you think back to the holidays growing up, do you remember food greater than you remember family fellowship times, being around loved ones (especially those who are no longer with us), and playing games?  Yes, I remember specific foods too (some that were actually good, some that we made fun of when no one was looking), but more than the greasy stuff, the sweet stuff, and the various jell-o concoctions (by the way, whose idea was it to put shredded carrots in lime jell-o anyway?  I mean, YUCK!  Whoever it was, they should be shot), I remember playing and good family times.  Don’t have family close by?  Get together with friends or look at serving the needs of those less fortunate in this world.  This is the stuff lasting memories are made of.  Indulge in making memories this season…I DARE ya!

As we near the end of the year, now is a good time to reassess your health and fitness goals.  Whether you are a lifelong fitness guru, or a newbie only a few months into your journey, take a few moments and assess your goals.

• Are you including the right mix of exercises each week? - Cardio vs Strength, muscle balance to avoid injury, any rehab exercises for injuries already sustained,  do you have correct form for the exercises you have chosen?  If you don’t know the answers to these questions, seek them out (i.e., hire/talk with a trainer, take an instructional class, do some research — just do it. If you don’t, your hard work may not be gaining you the progress you expect — and no one has time for that).
• Are your workouts frequent enough to continue with forward progression?
• How are you doing with your nutrition?
• Are you getting that extra fiber in, those fruits and vegetable requirements, or your water intake?

Need a little more DARE help?

How about this:

Do - action verb, get off the couch, out from behind the desk, and move!
All – everything you planned, don’t short change yourself!
Right – anything worth doing is worth doing RIGHT!
Earnestly - sincerely, purposefully, every time – after all you’re worth it!

And finally…

DARE TO DREAM

As you finish up your holiday plans and reassess your health and fitness goals, don’t be afraid to reach for the stars that you know are out there.  For that matter, reach for the stars you don’t even know exists yet.  Trust me, they ARE there.

DARE TO BE

Not only who you want to be at this time in your life but also the you that you want to be in the future.  It’s interesting to see how your definitions will change as you progress along your journey.  Take notes…you’ll amaze yourself, I promise.

DARE TO TRANSFORM

As we grow, we change physically, mentally, and spiritually–embrace the inner YOU, it’s someone to be PROUD of!

So go ahead…  I double dog dare ya!

Did you know that there is a connection between your physical health and the way your body responds to the way you think, feel and act, other wise know as your emotional health?  You better believe there is!

People who are emotionally healthy are aware of their thoughts, the emotions caused by their thoughts and the behaviors that their emotions lead to.  It may seem rather simple but in reality, it is rather complex.  How many of us are truly emotionally healthy?  Research shows that much less than half of Americans fit the bill.  In a study conducted in August of this year research shows that on average the percentage of Americans who are emotionally healthy (scoring above 90) ranges from a low of 24% to a high of 36%.

It’s no doubt when you consider that our day to day lives are full of stress and problems that arise often, sometimes seemingly minute to minute.  There are many different things that can, and do, happen in life that can disrupt our emotional health and lead to strong, even very strong feelings of sadness, anger, betrayal, stress or anxiety.  A few examples of these situations are:

•  Dealing with the death of a loved one
• Getting divorced or married
• Having a baby
• Having a child leave or return home
• Dealing with family related issues
• Moving to a new residence
• Suffering a severe illness or injury
• Switching jobs
• Getting a job promotion
• Being laid off/fired from your job
• Experiencing money problems

When we are experiencing strong emotions, stress or anxiety our body tries to tell us that something just isn’t quite right.  For example, high blood pressure or an ulcer could develop after a particularly stressful event, such as the death of a loved one or losing one’s job.  There are a myriad of  physical signs that your emotional health is out of balance, they include:

•  Back pain
• Change in appetite (eating less or more food)
• Chest pain
• Constipation or diarrhea
• Dry mouth
• Extreme fatigue or tiredness
• General aches and pains
• Headaches (can be severe)
• Heart palpitations (feeling like your heart is racing)
• High blood pressure
• Insomnia (trouble sleeping)
• Lightheadedness
• Sexual problems
• Shortness of breath
• Stiff neck
• Sweating
• Upset stomach
• Weight gain or loss

Poor emotional health usually leads to a weakening of the body’s immune system, making it much more likely that you’ll pick up a cold, the flu, an infection or viruses during an emotionally difficult time.  Most people don’t recognize, or simply overlook, the fact that “good” changes can be just as stressful, sometimes even more so than “bad” changes.  It should be noted that any change can, and usually will, trigger emotions that can lead to stress and/or anxiety if not handled properly.

Most people do not take care of their health as well as they should during an emotionally difficult time, which adds to the problem.  It can be difficult to feel motivated to exercise, eat the nutritious foods you should or even take and medications your doctor has prescribed.  Abuse of alcohol, tobacco or other drugs can come into play during these emotionally challenging times as well, none of which are good for your body, but are often used to lean on.  So, how do we improve our emotional health?

First off, it is extremely important to recognize each of your emotions and understand why you are having them.  Sort out the causes of sadness, stress and/or anxiety in your life.  Is it a situation you have any control over?  If so, change it.  If it’s not a situation that you can change, decide what you can do about it?  You may decide that the only thing you do have control over in the entire situation is how you choose to react to it.  If that’s the case, control how you choose to react.

Express your feelings in appropriate ways.  If feelings of stress, sadness or anxiety are causing physical complications for you, keeping these feelings bottled up inside yourself will only make you feel worse.  Know that it’s OK to let your friends/loved ones know when something is bothering you or has you upset.  However, know too that your friends and family may not necessarily be able to help you deal with your feelings appropriately.  At these times, you may need to ask someone outside the situation (i.e., your family doctor, a counselor/psychiatrist or religious adviser) for advice and/or support in order to help you improve your emotional health.

Live a balanced life.  It is important to avoid obsessing about the problems in your life whether they be at work, school or home, that lead you to feel negative feelings.  Now that doesn’t mean you have to fake being happy each time you feel stressed, anxious or upset, in fact that can be detrimental.  It is very important to deal with all of your negative feelings, but it is equally important to focus on all of the positive things in your life too.   All too often, we get wrapped up in the bad things and forget to even recognize, let alone take time to be thankful for, all the positives.  At our house, I made my kids and I a gratitude journal to keep track of all the things that we are grateful for, that make us feel happy and the things that bring us peace.  Listing your blessings is a good way to give your health a boost and improve your overall outlook on life.

Another important step is to find ways of letting go of the things in life that make you feel stressed and overwhelmed.  When my kids get frustrated with a certain situation I take the m up to the lake.  They walk around the close by areas collecting rocks.  After they’ve found the collection that stood out to them for whatever reason, they throw each and every one of them into the lake with as much strength and fury as their little arms can give.  Sometimes they even shout out at the rocks until they hit the water with a big splash.  It’s been interesting to watch each of them as they go through their little ritual.  I’ve found that after doing this they are able to talk about it and get it off of their chests.  With the exception of one of them they are then able to move on in a forward and productive fashion having left their problems, stress, anxiety and emotions on the bottom of the lake.  Likewise, it is equally important to take (or make) time for things that you enjoy doing.  Replacing the negative emotions and feelings with a positive experience is a good way to balance things out.

Develop resilience. People who have resilience are able to cope with stress in a positive and healthy way.  Resilience is a tough one but can be learned and strengthened through different strategies.  Some of these strategies include having a circle of friends/family for social support, keeping a positive view of yourself and your abilities to handle situations as they arise, accepting change for what it is and not dwelling on the negative aspects it brings and keeping things in perspective (not turning the molehill into a mountain).

Actively calm your mind and body.  Relaxation methods, such as yoga and meditation, are helpful ways to bring your emotions into balance.  Meditation is a form of guided thought but can take many forms.  Some people meditate by exercising, stretching or deep breathing patterns.  Personally, when I need to focus on me and reign in my thoughts and emotions I get the best results from a workout…an intense workout…ya know, the kind that leaves me hobbling around like an 80 year old grandma for near a week!  Lol, seriously though, since we are all unique we will each experience our own “best results” from different forms of meditation. 

Take care of yourself.  In order to have good emotional health, it’s important to have good physical health; take care of your body by having a regular routine for healthy meals, getting proper amounts of sleep and exercising (which helps relieve pent-up tension and frustration).  As always, avoid overeating and don’t abuse drugs and/or alcohol; they could end up causing family and/or health problems.  No bueno.  Nope, not at all.

When it comes to weight loss, there are some general rules that most people understand go hand in hand with the process.  Everyone knows if you want to lose weight, you have to eat “better” and most folks realize that exercise is a key component as well.  In today’s post I want to focus more on the nutrition side of weight loss than the exercise portion.  In fact, I want to talk specifically about protein and it’s role in weight loss…especially for women.

When most women hear the term protein associated with working out their minds pulls up images of muscle clad, vein popping bodybuilders and they instantly decide it’s not for them.  Oh reeeaally?   There are a lot of rumors floating around that mislead women into thinking that eating protein and working out will leave you looking like Popeye after downing a can of spinach or, worse yet, Arnorld Shwarzenegger.  I’m here to tell ya that it’s just NOT going to happen.  If only it were that easy!

Getting enough protein in your daily diet is no small task, especially for women.  I have had more female clients who shy away from meat and dairy products than male clients, which I can understand as I myself feel the same way about it; especially red meat.  Additionally, it’s a lot harder to take protein along with you when you are constantly on the go.  In general, protein takes prep work as well as refrigeration, making it harder to fit in during the day, especially on a busy day.  You’re not likely going to find many women pulling a grilled chicken breast out of their purse.

Protein is key in the process of weight loss.  It helps stabilize blood sugar by slowing down the rate that carbohydrates are broken down into glucose and it’s absorption into the bloodstream.  Even high glycemic carbs can be moderated so that your blood sugar doesn’t spike and crash like a roller coaster by pairing them with protein when eaten.  What does this mean?  Well, if you’re not riding the blood sugar roller coaster you won’t experience highs and lows in your energy level and those fun cravings that hit mid afternoon to eat everything in sight including the kitchen sink.  In short, control blood sugar and you’ll control cravings.  Controlling cravings leads to success in your weight loss goals.  Success equals a win-win situation!  See, protein is your friend!

I’ve heard it over and over and over, “I can’t do lunges and squats, they hurt my knees”.  I always answer the same way, “I’m betting nobody has taught you how to do them correctly and that’s why it is hurting your knees.  Are you willing to try them one more time using proper form?”  Most people are extremely hesitant but agree to try one more time.  They always seem so amazed when their knees don’t hurt!  (Even though I just told them that proper form alleviates knee pain…go figure).

I’m going to tell all of you what I tell each and every one of my clients, so listen up.  When you are doing any kind of leg exercise, whether it be a leg press, squats or lunges there is pressure, tension and resistance that comes along with each exercise.  That pressure, tension and resistance has to go somewhere and it will ALWAYS take the path of least resistance…that’s you.  When you have your body-weight positioned in your toes, it travels up the front side of your leg, goes straight into your knee joint and starts ripping it apart.  BUT, if you’ll position your body-weight in your HEELS, that same pressure, tension and resistance then travels up the backside of your leg developing muscle all the way up into your glutes.  So, in essence, you either get bad knees or a nice booty.  I don’t know about you, but I’ll take a nice booty thanks so much.

A few more things you’ll wanna remember when doing squats or lunges are:

1) Do them slowly.  When I am teaching my clients proper form on lunges I tell them, “There is no fire.  That simply means I’d rather you do them right than fast.” 

2) Point your knees and toes in the same direction.  If you’re doing a plie squat with your stance wide and your toes out, ensure that your knees are pointing the same direction as your toes.  This keeps the knee joint happy and you pain free.

3) Make sure to master the plain old squat and lunge before tackling more difficult varieties.  There are tons of options for both squats and lunges to increase intensity (and soreness ) but make sure you can do the unfancied version first.  Your knees will thank you.

4) When lunging, make sure to keep your movement up and down rather than back and forth.  A lot of people tend to lean forward when lunging rather than simply dropping down.  It’s hard on your knees.  Really hard.

5) NEVER let your knee come past your toes.   Maintain a 90 degree angle, but never let that knee slip over your toes.  If you do, I promise you that you’re gonna pay the price for it.  If it is something that you do repeatedly, we’re talking knee replacement surgery.  No, I’m not kidding.

6)  Remember that 90 degree bend in your knee we just talked about?  An easy way to make sure you never go past 90 degrees is to make sure that your calf stays perpendicular to the floor.  Never allow it to slant.

There you have it, a few tips and tricks to keep your knees healthy, your body happy and still fit in a great leg workout.  *Sigh*, I love leg day. 

Unfortunately, though we may initially know something, we all tend to forget on occasion…including myself (though I’m not guilty this time).  I’ve posted on this topic before, so for those of you who have read my previous entries on dehydration, forgive me.  Just look at it as a friendly reminder!  (If you’ve not read my previous entries, you can read them by clicking here for part 1, and here to read part 2 on the dangers of dehydration).  I’ve  seen way too many cases lately to not speak up and say something about this.  Don’t get me wrong, I can easily see how staying hydrated is something that can be looked past, especially as the weather starts to cool and we don’t find ourselves constantly overheated.  But being dehydrated has serious health implications..no seriously, it’s not a good situation to find yourself in.

According to the Mayo Clinic, the signs and symptoms of mild dehydration include:

When the body is not given the fluids it needs and dehydration gets more severe, the symptoms do too.  Severe dehydration is considered a medical emergency…why do you think that is?  Well, let’s see…that might be because you can end up, oh I don’t know…DEAD.  The signs and symptoms of severe dehydration include:

Dehydration is not a pleasant experience.  I don’t recommend it, that’s for sure.  SO how much water should YOU be drinking?  To find out, read my post on water and how much you should be drinking, (just click here.)  Don’t forget that in addition to your daily dose of water, you need to replace the water you sweat out while you’re at the gym!  For every 15 minutes of exercise you owe your body 1 cup of water…and why would you wanna short change yourself?

Fall is officially here!  Crisp air, fall scents, beautifuly changing colors, falling leaves and wearing my favorite sweaters are just a few of the  reasons I love this time of year!  Of course, at our house, fall also means that the kids are getting excited for Halloween and trying to decide what they want to be (which is pretty much changing daily at this point).  With so much to think about, a lot of the time, fitness gets pushed by the wayside….uh-oh, that’s no good!    

With Autumn whisking us into cooler weather, there are a myriad of outdoor activities that become a lot more comfortable for most people to participate in.  Cycling, hiking, in-line skating and walking are all excellent forms of exercise made that much more enjoyable with all of the beautiful foliage to admire in addition to the sound of crunching leaves underfoot.  In addition, backpacking, kayaking and canoeing are all excellent total body workouts if you’re near an area that allows it.  Don’t forget that raking all those leaves that are about to fall is an awesome workout in and of itself! 

Fall means sports.  It is interesting to watch the people that come in and out of the gym.  You can tell what time of year it is simply by the high school athletes that come in for practice.  If you are not personally involved in a sport, perhaps you have a child that is?  I have several clients that, rather than dropping their child off at practice, stay there with them and walk the perimeter of the building, a nearby track or the parking lot.  That’s an awesome way to get in some cardio!  

Fall days are definitely shorter on daylight, but just because it is dark outside doesn’t mean you can’t exercise!  You’ll need to be smart and safe about it, but it can be done!  If you’re going jogging outside, make sure to wear appropriate attire, a reflective vest and light colored clothing, and carry a flashlight as well.  Using park trails or outside tracks to avoid areas where there is sure to be traffic is another good idea.  If you’re going to be biking, attach a headlight to your bike to allow for better sight as well as to alert others of your whereabouts. 

Another thing to remember if you choose to be outside in fall is to wear layers.  Three layers seems to be the best choice, in my experience.  The first layer should be made of a fabric that is moisture wicking (you don’t want sweat to stay on your skin, you’ll get chilled).  The second layer should be for warmth (I like fleece) and the third layer to protect you (such as a wind breaker).  If you’re going out while the sun is still up, don’t forget your sunglasses.  UV protection is important all year long, not just in the summer.

Don’t forget that with Fall here, winter is just around the corner and winter means CHRISTMAS.  Countless people each year fret about the pounds during hte holidays.  Getting a running start now is the best Christmas present you can give yourself and all your loved ones.  It means you’ll already be in the habit of exercising and watching what you eat so the holidays won’t feel so overwhelming…and that means a healthier you!  What’s not to love?

Recently I had a knot just under the superior border of my scapula that was causing me quite a bit of pain.  I went to the massage therapist to see if he could work it out and get me feeling back to my normal self.  An hour later I walked (more like limped) out of the room feeling sick to my stomach.  I had been very concious of my hydration levels that day as well as my antioxidants trying to avoid the nauseousness I was then experiencing.  Upon paying for the hour of torture, my friend, my daughter and I left the room.  My friend looked over at me and asked, “Are you okay?”.  I thought about it for a few seconds and then softly replied, “There’s not very many people in this world that can kick my ass, but oh my hell, he just kicked my ass.”  Of course my friend (who granted, I have put through the workout ringer) found that comment rather funny.  I, on the other hand, did not.

One of the things the master torturer noticed while I whimpered on the table was that my shoulders are slightly pronated.  For those of you who don’t speak my trainer mumbo jumbo, that means they are slightly rounded.  He pointed out that I had some nicely developed back muscles but that my chest and anterior shoulders were slightly stronger, therefore pulling my shoulders forward…no good. 

On a side note, I pay meticulous attention to my weight lifting workouts making sure that the weight I’m lifting with opposing muscles stays about the same, therefore avoiding a muscle imbalance and the undesirable implications that come with them.  To be laying there on that table being told that I had not succeeded was irritating in and of itself, add to it the fact that he was gouging my guts with his elbow, and to say that I was annoyed is the understatement of the year.  However, I have found that when someone from a different vantage point than you makes an observation, and points it out to you (since you can’t see it from your vantage point), you’d best put your pride down, check your ego at the door and listen up. 

Since then I’ve found myself pulling my shoulders back almost constantly.  It hurts like hell…I’m hoping that someday (really soon) it won’t hurt as much.  I skipped my workouts last week altogether.  No cardio or weights, just stretching and using the foam roller.  I am feeling almost sub human and hope to be back up to par by the end of the week.  When I finally get to hit the weights again, I’ll be doing exercises for scapula retraction to try and get these Quasimodo shoulders of mine back where they belong.

When looking at people’s posture, one of the most prominent features among Americans is rounded or slouched shoulders.  I’m assuming (but I’m thinking this is a fairly safe assumption) that at least the vast majority of us have no desire to actually look like the famous Hunchback of Notre Dame, in  which case the standing row is an excellent choice! 

The standing row can be done with a resistance band or the cables.  There are multiple muscles working when performing a standing row, they are: 

• Rhomboids
• Latissimus Dorsi
• Trapezius
• Teres Major
• Posterior Deltoid
• Infraspinatus
• Biceps Brachii

Proper form is critical to avoid injury.  Let’s go through a step by step guide on how to perform a standing row using a resistance band correctly.

Standing Row

1. Wrap the resistance band around a fixed object that allows the band to be stable at mid-torso level (At the gym, I use a pole to wrap it around, at home I use a doorway to secure it in).  Now, take a step or two back and slightly bend your knees.  Your arms should be fully extended and you should be holding the band handles lightly.
2. Your chest should be high and your shoulders should be back (think about squeezing your shoulder blades together).  With your palms facing each other, pull the band back toward your stomach. Keep your elbows in nice and tight to your sides, and squeeze your shoulder blades even tighter.  
3. Slowly return your arms to the starting position, making sure that your shoulders do not retract and slouch forward.   Repeat 10 to 15 times for 2 to 3 sets.
4. You’ll notice in the picture above that the woman is slightly squatted.  This is an awesome way to incorporate some more muscle fiber and burn more calories.  It’s an isometric contraction that the glutes, hammstrings and quads all have to hold which means you’ll get a lot of bang for your buck.  The squatted cable row is actually my all time favorite back exercise, partially because it’s hard and partially because it’s awesome. :)

So there ya have it, a standing row to combat Quasi shoulders…oh, and I should mention that when your posture is nice and tall (like it should be) you’ll look thinner and have less headaches.  Not a bad gig, huh?