Make Sure Your Fitness Plan is Smart
If you're reading this, you know how important exercise is.
However, there are right ways to exercise and there are wrong ways. In order to get the greatest benefit from your workout and prevent possible injury, you've got to do it the right way.
What is the right way? You're about to find out.
No Pain, No Gain? You've heard the phrase "No pain, no gain." But this isn't exactly true for exercise. Actually, exercising doesn't have to cause pain in order to get you in shape.
If you are just beginning to exercise, a little muscle soreness is to be expected. But don't give up. Work through it, stick with your exercise routine, and in few days the soreness should be gone for good.
If you ever do experience severe pain while exercising, stop until it goes away. If it lasts for more than a few days, see your doctor.
Three Parts. What does a balanced exercise plan look like to you? Is walking 30 minutes four days a week enough? Lifting weights four times a week? In a word, no.
There are actually three components of a balanced workout routine: aerobic, strength-training, and flexibility exercises.
Aerobic or cardio exercises strengthen your lungs and heart. Examples include running, walking, swimming, cycling, and basketball.
Strength or resistance training exercises keep your bones and muscles strong and help with coordination and balance. Strength training refers to weight lifting, weight machines, resistance bands, and body-weight exercises.
The third part of a balanced exercise routine includes flexibility exercises to reduce your risk of injury and improve your body's range of motion. Examples include stretching, yoga, and tai chi.
It doesn't matter what order you perform your aerobic and strength-training exercises, unless you have specific goals. Working on endurance? Go cardio first. Trying to get stronger or burn calories? Hit the weights first. Just be sure to incorporate all three types of exercise each week.
Warm Up and Cool Down. If you don't warm up before or cool down after exercising you could harm your muscles.
The best way to get your muscles ready for exercising is to include a brief time of light aerobics such as brisk walking or steady cycling to get your breathing and heart rate slightly elevated.
To cool down, continue exercising at a slower pace or lower level of intensity for about 5 to 10 minutes. Then end with a few gentle stretches to loosen your muscles, ligaments, and tendons. A cool-down period will help your muscles recover and help prevent injury or soreness.
Target Heart Rate. To get the greatest benefit from your workout, it is important to exercise at your target heart rate zone.
To determine your target heart rate, you must first find your maximum heart rate. To do this, subtract your age from 220. Your target heart rate is 50-85 percent of your maximum heart rate.
For example, if you are 40 years old, your maximum heart rate is 180 and your target heart rate is between 90 and 153 beats per minute.
To measure your pulse, place your fingers on your wrist or the arteries on your neck and count how many beats you feel per minute, or double the number of beats in 30 seconds.
Sports Drink or Water? Your body requires plenty of fluids before, during, and after exercise.
Try to drink at least 20 ounces of water several hours before your workout and eight more ounces about a half hour before your workout. Then drink about 10 ounces of water every 10 to 20 minutes during exercise.
During normal everyday exercise, water is usually the best for rehydrating. But when you exercise intensely for more than an hour, sports drinks are as good or even better. Sports drinks contain a high amount of carbohydrates, which provide energy. They also help to replace the electrolytes lost from sweating.
The easiest and most effective way to ensure that your workout plan is smart is to put it into the hands of a trusted expert—me.
Call or email today to get started on a truly smart exercise plan that will transform your body in ways that you've only dreamed.
A growing body of research continues to confirm links between exercise and improved brain function. So in addition to making you stronger, leaner, sexier, and more confident, your time at the gym will actually make you smarter.
Turkey-Stuffed Bell Peppers
Eating healthy doesn't have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you're bored of eating healthy. Shhhh, your taste buds won't suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
Here's what you need...
- 5 organic bell peppers
- 1 teaspoon olive oil
- 2 cloves garlic, minced
- 2 Tablespoons fresh basil, minced
- 1 yellow onion, minced
- 1 Tablespoon fresh rosemary, minced
- 1 teaspoon dried parsley
- dash of salt and pepper
- 20 oz organic ground turkey, 99% fat free
- 1 organic tomato, chopped
- 3/4 cup spaghetti sauce
- 1/4 cup shredded mozzarella cheese
- Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
- Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
- In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
- Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
- Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.
Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein.
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"Prior to working with Brian I lost 9 pounds and went from a size 12 to 10 by changing my eating habits but I could not get my weight down any further and my cholesterol, blood pressure and sugar numbers were still high. Brian put me on a meal plan and an exercise regimen that brought my high cholesterol, blood pressure and sugar down to normal ranges within 5 months. My doctor is now looking at taking me off of my blood pressure medicine which is a goal I never thought I would achieve. In addition, I lost 17 pounds during that 5 months and went from a size 10 to a size 6. I feel better than I have felt in 12 years and confident that I can maintain my weight and health numbers due to the education and confidence I have gained during my tenure with Brian. In addition, due to being in this program I am getting reduced rates on my health insurance at work.
Prior to working with Brian, I would workout by myself but never pushed myself as I was scared due to my age and being out of shape. Brian monitored my heart rate, the reaction of my muscles to exercises and gradually built my stamina and strength and before I knew it, I was doing more than I ever thought I would achieve. I am not a person who is disciplined to exercise, working with Brian has helped me achieve goals far beyond any expectations I ever had for myself. This experience has changed my life as I have energy, sleep better, feel and look younger and have achieved a fitness level I never thought I would ever achieve. I am more motivated than ever to maintain the health I am feeling.”
“I have worked with many trainers over the years, but nobody else helped me reach the level of fitness that I achieved from training with Brian. When we first began my program, I had three goals – lose weight, increase strength and improve endurance. With Brian’s guidance, I not only met my original targets but exceeded them in numbers far beyond my expectations.
In six months, I dropped 48 pounds – 20% of my body weight, 15 pounds below my original goal and almost 7 inches from around my waist. My strength tripled on nearly every exercise we measured. Most incredible to me was that I went from run/walking a 5K in almost 40 minutes to my new personal best 5K run of 24:36 (I was never a runner before I met Brian).
Brian is not only a trainer, but also a coach. In addition to the two mornings a week we worked out together, he encouraged me to change my life habits so I could not only achieve my goals with him, but keep those high standards when I trained on my own. My nutrition improved and my “solo” workouts continued to strengthen even when I wasn’t in a formal training session. I would recommend Brian to anyone looking for fast, effective and long-lasting results.”
"Brian is by far the best personal trainer I have ever worked with. Given my track record with inconsistent workouts, I needed someone extremely knowledgeable, motivated yet encouraging who could push me to my limit. Over the last few months, no two workouts have been the same! He appropriately varies the intensity of each exercise so that it working out is challenging yet fun. I love not knowing what comes next. I wear a heart rate monitor and regularly burn between 500 and 700 calories per workout. I cannot believe how fast noticeable changes are occuring. I have lost pounds, inches with more energy and stamina than I could ever imagine. Brian is a true professional who truly cares about helping me achieve my goals. I will always appreciate the extra emails, text messages, newsletters and calls that remind me the genuine character he possesses. There is still a long way to go to achieve my weight loss and fitness goals, but am confident that I with Brian's help I will meet AND even surpass them in no time. Thanks to him, for the first time in a long time I am looking forward to Spring!"