Posts Tagged ‘Exercise’

Music To Move To

Friday, August 27th, 2010

When I exercise hard, I like my music to also be hard… and loud! That is sometimes the only thing that gets me through the workout.  Music puts me in the mood and motivates me to push my limits at whatever it is I’m doing. This is why I have a variety of different playlists on my ipod at the moment.

There are websites and software out there that even let you make your worn workout mix to a set BPM (or meats per minute). Check out http://bestworkoutmusic.com/beatscanner.html to create specific tempos to the music you already have. Another website, www.technosweat.com has specific premade albums geared toward the exact activity you want to participate in.  Therefore the music speed (or BPM) is appropriate.

Of course everyone has different tastes in music what they prefer to listen while moving.  Scroll below for a sample of some playlists that I’ve created for specific types of exercise. Also, watch for more of my playlists to come in future posts. Share your favorite songs to work out to and I might include them in the playlists or at the next class I teach! Let me know if you have any specific songs you would to add to my lists.

Strength Training:

“Viva la Vida” – Coldplay

“Touch My Body” – Mariah Carey

“Bleeding Love” – Leona Lewis

“Human” – The Killers

“U Want Me 2″ – Sarah McLachlan

“Slipped Dissolved and Loosed” – Lambchop

“Chemtrails” – Beck

“Special Place” – Rootz Underground

“Girls Around the World” – Lloyd and Lil Wayne

“Let’s Love” – Matthew Sweet

“Right Hand on My Heart” – The Whigs

“Not That Big” (feat. Imogen Heap) – Temposhark

“Without You” – Shawn Hlookoff

“One for the Cutters” – The Hold Steady

“Believe” – Staind

“Click Click Click” – New Kids on the Block

“Don’t Think I Don’t Think About It” – Darius Rucker

“Waterfall” – James

“Great Day” – Lindsey Buckingham

Dance Mix:

ANYTHING GAGA!

“We Run This” – Missy Elliott

“Chicken Noodle Soup” – Webstar and Young B

“Show Stopper” – Danity Kane

“Bounce” (feat. Missy Elliott, Justin Timberlake, and Dr. Dre) – Timbaland

“Bleed It Out” – Linkin Park

“Fergalicious” – Fergie

“Jump” – The Pointer Sisters

“Shawty Get Loose” (feat. Chris Brown and T-Pain) – Lil Mama

“Beep” – The Pussycat Dolls

“Cupid Shuffle” – Cupid

“Island in the Sun” – Weezer

“Damn Regret” – The Red Jumpsuit Apparatus

“Handlebars” – Flobots

“Party People” – Nelly

“Maneater” – Nelly Furtado

“Dirty Little Secret” – The All-American Rejects

“Headstrong” – Ashley Tisdale

“Lose Control” (feat. Ciara and Fat Man Scoop) – Missy Elliott

“Pro Nails” (Remix) (feat. Kanye West) – Kid Sister

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Why Do Fitness Programs Fail?

Monday, June 14th, 2010

We have all seen infomercials on TV for the newest fitness program that promises to get you in great shape quickly.   These programs are so convincing that before you know it, the next thing you have done is impulsively buy that piece of equipment or program. Perhaps you used it for a week or maybe even a month, but your workout sessions drift further and further apart until you are no longer doing it.  Why is it that we often start and then stop doing these programs?

One of the reasons why exercise programs fail is because exercise is hard. Let’s face it starting an exercise program and keeping with it is not easy.  When watching the exercise professionals on TV they make it look so easy and effortless.  Exercising, especially for beginners, is not easy. Some days are easier than others, but for the most part you are going to be sore for the first couple of weeks when starting any program.

Another reason that exercise programs fail is because of a lack of time or committing to give the program the time that it requires.   The excuse I often hear is that there is not enough time in the day to exercise. I’m here to expose the excuse. In reality there is! Exercise programs do not have to be lengthy, extravagant programs done at a gym.  Exercise programs can be done in as little as 20 minutes. Don’t be afraid to start off slow.  There are many bodyweight exercises that can be done at home with no equipment that train your heart and your muscles.

A third reason that exercise programs fail is because exercise alone is not enough.  Exercise alone is not going to give you that awesome beach body seen on TV.   Your diet, what you eat and drink, is also an important component to achieving the benefits you seen in the television infomercials. Before you feel discouraged though, remember that small changes such as not drinking a can of pop a day combined with exercise can help you achieve the desired results.

Lastly, don’t forget to measure your progress with your exercise program. There are a lot of potential benefits of an exercise program in addition to changes in your weight.  You can measure weight, but don’t let that be the only thing you measure. It is important to look at how clothes are fitting, girth measurements, or percent body fat changes.

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A Sports Bra For All! – Part Two

Friday, April 23rd, 2010

From last post you learned how to find the right size for your sports bra. Now that you have your size, you need to decide which style is best. There are three basic sports bra construction styles:

  1. Compression Sports Bras (the one piece style that you pull on over your head) are the most popular style. This bra compresses against your chest allowing for minimal or no-bounce movement. This style is most suited for women with small to medium sized breasts (A-B cups). These tend to come in general sizes, such as small, medium, large vs. band/cup sizes.
  2. Encapsulated or Natural-Shaping Sports Bras are best suited for larger busted women, usually a C-cup or higher. These look more like a normal bra with fasteners in the front or back and may have underwire. This style encapsulates each breast in an individual cup. The encapsulated sports bra is the best choice for larger-breasted women (C-cup and up) or plus sized women.
  3. Compression/Encapsulation Sports Bras are a combination of the previous two bras. They encapsulate and compress the breast tissue against the chest. They can be pulled over the head or closed with fasteners. This style is ideal for women with medium to large breasts, usually C through DD cups.

Finding the Right Fit:

  • The straps fit snug against the skin, but aren’t so tight that they dig in. You should be able to slide two fingers underneath—from the front to the back of the straps with ease.
  • The band lies snug and flat against around the front, sides, and back of your ribcage. It should not ride up. You should be able to slide one finger easily under the band.
  • Your breasts fit within the cups. In other words, any bulging from the top or sides is an indication that the cup size is too small.
  • The fabric does not gather or bunch in the cup, especially on top. Excess fabric is an indication that the cup is too big and will not provide adequate support. This can also cause chafing during activity.

A few more construction details to consider:

  • Moisture-wicking fabrics, such as Dri-FIT and CoolMax, pull sweat away from the body to keep you dry and minimize chafing. Minimal seams or covered seams, especially in the cups also prevent irritation.
  • Deep armholes allow for range of motion and minimal chafing.

You’ve found a bra that fits your requirements, but you’re not done yet. Test it out in the fitting room. Do jumping jacks or jog in place to make certain the bra provides control, support, and comfort without rubbing you the wrong way.

The sports bra should be an integral part of every woman’s workout wardrobe. While finding the right one can take time, you’ll be amazed how much better you will feel while exercising once you do!

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A Sports Bra For All! – Part One

Tuesday, April 20th, 2010

Did you know your bra can actually dictate the tone of your workout? The wrong fit can be just the excuse you need to cut out of your run early, while complete comfort can keep you going long and strong. 

Exercising in the wrong bra can lead to more than discomfort. A number of issues can occur, including sagging, tension or pain in the arms and shoulders and restricted breathing.

Studies have shown 75% of women are wearing the wrong size sports bra.  To ensure a good fit, many department stores offer free fitting. Or you can always take your own measurements.  Below are steps to figure out your proper bra size.

  1. Wear a normal (non-padded) bra, not a sports bra, when taking your measurements and use a tailors or cloth measuring tape.
  2. Bust measurement: Measure the fullest part of your chest by loosely wrapping the tape measure around your bust, making sure the tape is straight front to back. Once you get a number, round up to the nearest whole number if necessary. (For example, if your bust measured 38.5”, round to 39”.)
  3. Band measurement: Measure your ribcage just under your breasts, making sure the tape is snug (not tight) and not lower in the back than the front. Add 3 inches to this measurement. If this number is odd, you need to add 1 more inch to make it an even number. (For example, if your band measured 32 inches, add 3 to get 35; because it’s an odd number, you’d add a 1 to get 36 inches.)
  4. Cup size: Subtract your band measurement (step 3) from your bust measurement (step 2). Use the chart below to determine which letter is your cup size. (Using the same example above, you’d subtract 39-36 to get 3 inches, which is a C cup, according to the chart.)
Bust – Band difference Cup Size
1/2″ AA
1″ A
2″ B
3″ C
4″ D
5″ DD or E
6″ F
7″ G

5. Put your band size with your cup size and you have your bra size. (In this example, the bra size is 36C.)

Next post I’ll let you know the different kinds of sports bras you can buy and how to know which one is best for you.

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No-Equipment-Necessary Workouts

Monday, February 15th, 2010

A body weight workout is perfect for people on a budget, who travel often, who prefer home workouts, and who want to add variety to their regular exercise routine. The best part about it is no expensive equipment is needed.

Start your workout with a 5-10 minute warm-up. This can be walking, marching in place, or stepping side to side. The goal of the warm up is to get your blood circulating and raise body temperature to prepare for exercise. Then pick your favorite “no equipment necessary” exercises to create your own custom workout plan. There are many examples below.  Cool down with five or more minutes of stretching.

- WALKING or JOGGING IN PLACE (cardio): If the weather isn’t nice, you can just as easily get an effective workout walking in place at home. If you would like, there are many DVD’s with walking/jogging routines for indoors. The only equipment you will require is a good pair of shoes to eliminate stress to your legs.

- JUMPING JACKS (cardio): They are great cardio and good for warming up, too.

- DANCING (cardio): Dancing is great for your heart and can lift your spirits as well!

- STAIRS (cardio + legs): Using steps in your home do repetitions and tone your leg muscles.

- SIDE LUNGES (legs): Stand with feet wider then shoulder-width, toes turned slightly outward. Sink into your right leg as deep as you can without moving your left foot. Then, push yourself back up and repeat the movement with your left leg. Alternate side to side until you’ve completed 10 reps per leg. Keep your chest lifted up.

- WALL SIT (legs): With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold as long as you can.

- PUSH-UPS (chest): Hands are a little wider than your shoulders, put your toes (or knees) on the floor, raise up into an arms-extended position. Slowly lower yourself until your chest hovers above the floor, return to the starting position and repeat. (Pushups can also be done standing and leaning forward into a wall for those who are not comfortable on the floor).

-  CLOSE-GRIP PUSH-UP (triceps): ADVANCED Do these the same as you do the regular push-ups, except bring your hands closer so that your thumbs and index fingers form a triangle beneath your chest. As you descend, your elbows will point outward; once your chest comes in light contact with your hands, slowly return to the starting position and repeat.

- CHAIR DIPS (triceps): You’ll need a chair, (or a bed and a chair or a counter, etc…) for this one. Sit on the chair with your hands palm down and gripping the edge of the chair. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can.

- REVERSE CRUNCH (abs): Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.

- PLANK (total body + core): Get into push-up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don’t collapse in the middle) and hold this position for as long as you can.

If you are motivated and a little creative, you can get a full body workout anytime, anywhere.

**Check with your doctor before beginning any exercise program and always listen to your body.

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Exercising While Pregnant

Monday, February 1st, 2010

For many years, it was thought that engaging in exercise while pregnant was not good for the baby.  We now know that is a myth. The truth is that exercising while pregnant is great for both the mother and the child. There are many benefits to remaining active during your pregnancy. You will sleep better, your delivery will be easier, returning to your pre-pregnancy weight will happen faster, and the boost of energy and “feel good” endorphins from your workouts will improve your mood. Try taking a walk around the block or doing a couple of yoga stretches to see how your body feels afterwards.  These benefits also apply even if you are not pregnant.

The core muscles are specifically important to exercise while pregnant.  These muscles include the muscles that are supporting the baby and are going to be used during the delivery. Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, and bowel.  These muscles can be worked by contracting the pelvic core muscles. For example, when you stop your stream of urine, you are using these muscles. You can contract these muscles anytime, hold the contraction for three to four seconds and then relax.  Repeat ten to twelve times. You can repeat this exercise several times a day.

The lower back is often the forgotten part of the core.  When pregnant it is important to work this muscle group because it compensates for the extra weight. It is also important to work these muscles before becoming pregnant to condition them. My personal favorite lower back exercise is The Pointing Dog.  Kneeling on all fours, lift one arm straight out in front of you, then lift the opposite leg straight out behind you, hold for 3-5 seconds and return to starting position. Then repeat with the opposite side.  Perform 10 repetitions. As your pregnancy progresses, modify this exercise as you may not feel comfortable getting down on the floor.  Stand at the edge of a desk or table and put one hand on top of the table, and do the same as you would on the floor.  It is important that if you start feeling strain on your lower back that you do not do any lower back exercises.

A pool is a great exercise tool when you are pregnant. The water adds resistance to all of your movements.  Swimming raises your heart rate without the impact of other cardiovascular exercises. A few other exercises that are low impact and great during pregnancy are stretching, walking, pregnancy yoga, and low impact aerobics.

During pregnancy, there are some exercises that involve risk. Avoiding these types of exercises until after you deliver is a good idea. Exercises that involve balance, pose a risk of falling and injuring the baby, so hold off until after you deliver. Heavy lifting should also be taken out of your workout routine because you do not want to take any chances of straining the muscles that are used to support and deliver the baby. It is not safe to start an exercise program if you were not doing a constant exercise program before the pregnancy. It is recommended that you consult with your doctor before starting a new program. So check with your doctor first, and then once you have the A-OK, prepare to enjoy the many benefits of exercise (whether you are pregnant or not)!

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