Want to Look and Feel Younger? (An article from Michelle's FitnessConnect Newsletter)

Use Interval Training to Slow Aging

Related:

• Research/Exercise Science
• Sample Classes
• Sample Workouts/Program Design

Want to look and feel younger? While everyone will age, regular aerobic exercise can decrease your biological age by 10 years or more (Shephard 2008).

Interval training is an effective way to exercise at a high enough intensity to significantly increase oxygen demands and ultimately slow aging (Wright & Perricelli 2008). Interval training consists of short bursts of going all out followed by brief periods of active recovery. It allows you to exercise briefly at a high intensity in order to force the body to adapt in ways that slow aging. How can you safely interval train? Get suggestions below from author and consultant Amy Ashmore, PhD, who holds a doctorate in kinesiology from the University of Texas at Austin.

How to Interval Train

The best way to interval train is to keep it simple by changing one variable at a time; for example, increasing resistance on the elliptical trainer and maintaining speed, or increasing incline on the treadmill and maintaining speed. It makes no difference to the body which variable changes. All that matters is that the muscles work harder, oxygen demand increases, the heart rate goes up and thereby aging slows.

Designing Workouts 

Here are some variables to consider when creating interval workouts:

Speed. Increasing speed is an obvious way to boost intensity. However, speed can cause injury and should be used to increase exercise intensity only if you are conditioned and free from musculoskeletal injuries.
Incline. Adding incline, along with resistance, is an alternative way to increase intensity on most cardiovascular equipment. A change in incline changes the mechanics of movement by incorporating additional muscles or increasing output, both of which increase how hard the heart works and what the maximal oxygen consumption is.
Resistance. The greater the resistance, the harder the muscles work to move the bones. This variable can be manipulated by increasing resistance on cardiovascular machines or by incorporating added weight.
Relationship to Gravity. One of the most effective ways to train is to use body weight against gravity; for instance, by incorporating jump push-ups or squats into a workout.
Impact. Impact is most commonly associated with sustained, high-impact activities like jogging, but plyometrics (explosive movements such as hopping and jumping) are effective for adding impact moves in a nonsustained manner. Including a plyometrics component can increase the intensity of almost any exercise, but plyometrics calls for the same care that is needed when speeding up an exercise.
Lower Alternating With Upper. A simple way to increase intensity and then recover is to alternate a lower-body exercise like a lunge with an upper-body exercise like a dumbbell shoulder press. This strategy is particularly effective if you are out of shape. The lower-body exercise increases the heart rate, while the upper-body work allows a brief recovery.

SIDEBAR: All-Out Effort Versus Recovery

All-out efforts cannot be maintained for long; how long each all-out interval can be maintained depends on intensity and heart rate. The goal should be to sustain high-intensity exercise for 30 seconds to 1 minute. “High-intensity” is anything that makes the heart work at 85% of maximum or higher. However, 85% may not be feasible for everyone, and you may need to modify your intensity level. The recovery time is proportional to the intensity and the length of the all-out phase. For example, 1 minute at 85% should require 2–3 minutes of recovery. Sticking to the exact time increments is not nearly as important as simply incorporating short bursts of high-intensity exercise in training sessions.


This handout is a service of IDEA, the leading international membership association in the health and fitness industry, www.ideafit.com.
 

References

Shephard R.J. 2008. Maximal oxygen intake and independence in old age. British Journal of Sports Medicine (E-pub ahead of print).

Wright, V.J., & Perricelli, B.C. 2008. Age-related rates of decline in performance among elite senior athletes. American Journal of Sports Medicine, 36 (3), 443–50.

IDEA Fitness Journal, Volume 6, Number 2

February 2009

© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

Secrets of Successful Dieters (article re-posted from Michelle's Fitness Connect newsletter)

Secrets of Successful Dieters

by Shirley Archer, JD, MA

Related:

• Nutrition News: Tips, etc.
• Nutrition/Healthy Eating
• Weight Management
• Wellness

Mind-Body-Spirit News:

Have you tried to lose weight many times? Or, maybe you’ve lost several pounds but gained it all back again. If so, you’re not alone. It’s extremely challenging to maintain weight loss. However, some people do manage to achieve their weight loss and weight maintenance goals.
The National Weight Control Registry (NWCR) (www.nwcr.ws) is a database that tracks more than 5,000 people who have lost at least 30 pounds and maintained the loss for at least 1 year. How did these people keep off the weight? Natalie Digate Muth, MD, MPH, RD, CSCS, a recent graduate of the University of North Carolina School of Medicine, a registered dietitian and an ACE master trainer, shares some of their secrets.

Control Portions

Portion sizes were much smaller in the past than they are today. With today’s portion sizes, it’s easy to lose track of how much you’re eating. To lose weight, you must control your food portions. In fact, research suggests portion control is the greatest predictor of successful weight loss (Logue et al. 2004). Control portions by learning to read nutrition labels; carefully measuring out servings; eating only a single helping; using smaller serving dishes; and resisting the urge to “clean your plate.”

Be Aware

Practice paying attention to everything you eat. Many people turn to food when they are bored or stressed out. Ask yourself why you are heading to the fridge or pantry. Are you really motivated by hunger, or are you just bored, stressed, sad or tired? Emotional eating can wreak havoc on a well-planned weight management program. Keeping a daily food log and jotting down what you are feeling can help you identify your emotions, monitor your food intake and hold yourself accountable.
It’s also important to know your weight. While it is not advisable to become obsessive about weight to the nearest 0.01 pound, people who maintain their weight loss do so by keeping periodic tabs on the scale, weighing themselves at least once per week. This way they are able to identify small weight increases in time to take appropriate corrective action (NWCR 2007).

Turn Off the Tube

Time spent watching TV is usually time spent being completely sedentary (and thus expending minimal amounts of calories) and often eating as well. Most people mindlessly consume snacks while mesmerized in front of the television, not noticing the rapidly multiplying calorie intake. Case in point: the successful NWCR “losers” watched less than 10 hours of television per week (Raynor et al. 2006).

SIDEBAR: Exercise Regularly

Fitness is key in losing weight and keeping pounds off. More than 94% of participants who succeeded in their goals in the National Weight Control Registry did so by increasing their rate of physical activity in order to lose weight (NWCR 2007). In fact, many who lost weight reported walking for at least 1 hour per day.

And for those who kept the weight off, exercise was also crucial. This was evident because the registry participants who dropped out of fitness programs ended up putting the pounds back on (NWCR 2007). As you lose weight, a proportion of each pound comes from muscle; that, in turn, slows down the metabolism and makes it difficult to keep the weight off. Although cardiovascular exercise is important for burning calories, be sure to do a resistance training program as well, to help preserve your lean tissue and keep up your metabolic rate.

This handout is a service of IDEA, the leading international membership association in the health and fitness industry, www.ideafit.com.

Shirley Archer, JD, MA

IDEA Author/Presenter

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Shirley Archer, JD, MA, was the 2008 IDEA Fitness Instructor of the Year and is IDEA’s mind-bo... more

References

Logue, E.E., et al. 2004. Longitudinal relationship between elapsed time in the action stages of change and weight loss. Obesity, 12 (9), 1499–508.

National Weight Control Registry. 2007 NWCR facts. www.nwcr.ws/Research/default.htm; retrieved Sept. 15, 2007.

Raynor, D.A., et al. 2006. Television viewing and long-term weight maintenance: Results from the National Weight Control Registry. Obesity, 14 (10), 1816–24.

IDEA Fitness Journal, Volume 6, Number 4

April 2009

© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.  

Reposted in its entirety from Michelle's Fitness Connect newsletter.  If you are interested in receiving my newsletter in your inbox, please send me a note requesting that I add you to my newsletter.

2011 New Years Resolutions--Will They Be Permanent?

2011 Fitness Predictions

Happy New Year! January is an exciting time – you have a clean slate to become who you want and accomplish what you want in the year ahead.

In the world of fitness, this time of year means tons of new faces and lives being changed. New Year's magically pulls people to exercise – maybe you're feeling the pull yourself.

Here are 5 predictions for the year ahead:

1. 2011 is the year that many will lose weight and regain their health. Times are changing. People are realizing that obesity has gotten out of hand, and exercise is back in the spotlight.

The real food movement is taking the globe by storm as people turn away from fast and processed foods and return to wholesome, nutritious meals.

2011 will be the year that many people adopt a healthier lifestyle and drop the extra weight. Maybe even you.

2. 92% of all New Year's Resolutions will end in failure. While millions will start with a no holds barred approach in January with lofty goals for massive weight loss, the reality is that most will fail. Here's why:

They bite off WAY more than they can chew.

In all the excitement of becoming a better person and transforming their life in the New Year, they make the crucial mistake of committing too much. But reality soon sets in and they give up.

Want to be apart of the 8% who will achieve their resolutions?

Then set realistic goals.

• Instead of resolving to lose 50 pounds by June, commit to exercise 3-4 times each week.
• Instead of resolving to give up all carbs, commit to bring healthy snacks to work instead eating from the vending machine. Remember that all carbs are not the enemy!
• Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your desired size.
• Instead of resolving to never eat out again, commit to eating healthy all week and reward yourself with one meal out on the weekends. 
• Instead of jumping in feet first, remember that the best way to change behaviors is to do it step by step.  Accomplish small goals at a time.

Remember that the whole point of making a New Year's Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

3. I will help boatloads of new clients drop hundreds of unwanted pounds in 2011. At this time every year I am flooded with new, motivated clients who are ready to change their lives. Starting in January and right through December, I will see these amazing people face their fears, dig in with determination and accomplish great things.

That's why I love what I do so much.

Hundreds upon hundreds of pounds will be lost under my watch this year.

4. Every single new client that sticks with my program in 2011 will lose the weight. There are no maybes when it comes to me and weight loss. It's what I do, and I do it well.

When a new client comes in to share their goals, I put together a plan to make those goals a reality. Sure, you have to follow the plan, show up for workouts and change how you eat.

And the results are all yours.

5. When you join my program your success is guaranteed. You will no longer be among the 92% who will let go of their fitness goal around January 20th. You'll be in an elite group who put their money where their mouth is.

My clients meet their goals – the only question for you is what are you waiting for?

I predict that 2011 will be an amazing year. Come prove me right :)

Call or email today to get a jumpstart on your best year yet.

Home Cooking

Here's a simple way to lose weight in the New Year – cook more meals at home. Take control of the foods that you eat. This is the first step toward reclaiming your body and boosting your metabolism.

Dinner doesn't have to be elaborate. Include lean protein, fresh vegetables and a whole grain – that's it!

Easy Turkey Wrap

This wrap is perfect to pack for lunch or makes a quick and healthy dinner. It's ready in a flash, tastes amazing, and is filled with lean turkey, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked! Servings: 1

Here's what you need:

• 1 sprouted grain tortilla, 6 inches
• 1 Tablespoon low fat cream cheese
• 1/4 cup tomato, chopped
• 1 cup lettuce roughly chopped
• 3oz lean turkey slices
• dash of salt and pepper

1. Spread a tablespoon of cream cheese evenly over one side of the tortilla.
2. Arrange the turkey slices over the cream cheese and layer with tomatoes. Top with lettuce, sprinkle with salt and pepper. Roll the tortilla closed.
3. Cut in half and enjoy.

Nutritional Analysis: One serving equals: 228 calories, 6g fat, 21g carbohydrate, 4g fiber, and 21g protein.

Stay on Track and Pack Your Kids & Your Perfect Lunch

7 Steps to a Perfect Packed Lunch

Summer vacation is winding down, fall is approaching and the kids are going back to school.

It's time to examine the art of packing the perfect lunch.

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, "When it comes to nutrition, children are not just miniature adults. Because they're growing, they have different dietary needs." (Their daily serving recommendations are in boxes below.)

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids needs.

Don't have kids? Keep reading. You'll need these steps when packing your own nutrient-dense, fitness lunches.

Step 1: Hydration

Every function of the human body requires water, so it's a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.

It's easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning.

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.

Step 2: Protein

• 2 – 3 servings daily
• 1 serving equals: 2 – 3oz meat, 1/2 cup cooked beans, 1/3 cup nuts or one egg

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.

Here's a list of healthy protein sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.

Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.

Step 3: Whole Grains

• Kids 6-9 yrs: 4 – 7 servings daily
• Kids 10-14 yrs: 5 – 8 servings daily
• Teens: 6 – 9 servings daily
• 1 serving equals: 1 slice of bread, 1/2 bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is "whole" meaning not refined.

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.

Here's a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.

Step 4: Veggies

• 4 – 9 servings daily
• 1 serving equals: 1 cup raw of 1/2 cup cooked vegetables

When it comes to veggies, variety is key. Choose a array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals.

Don't save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables.

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup.

Step 5: Fruit

• 3 – 5 servings daily
• 1 serving equals: 1/2 cup cut fruit, whole fruit size of tennis ball, half a banana, 1/2 cup 100% fruit juice

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.

Step 6: Calcium

• 2 – 6 servings daily
• Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 cup low-fat milk, 1 cup low-fat yogurt

Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.

Calcium isn't just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy.

Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, low-fat milk, low-fat yogurt.

Step 7: Healthy Fat

• 3 – 4 servings daily
• Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or canola oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils.

You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child's body.

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.

There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch.

Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss.

Are you ready to get started on a personalized fitness program? Call or email today to set up a consultation.

Push Yourself

Get the most from your workouts. Use compound movements (train multi joints at a time). Big muscle groups burn more calories. And to get even better results, cut your rest period in half and push yourself harder - results will comes faster than you ever thought possible.

Perfect Packed Lunch

Here's an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don't fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.
Servings: 1

Here's what you need...
For the wrap:

• 1 green tortilla
• 1 chicken breast (or your choice of protein: veggie patty, lean turkey, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)
• Sliced tomato
• Romaine lettuce
• 1 Tablespoon hummus

For the veggies:

• 1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)
• 1/4 cup hummus

For the yogurt:

• 1/2 cup plain nonfat Greek yogurt
• Handful of berries (strawberries and blueberries)
For the trail mix:
• 1oz raw mixed nuts
• 5 golden raisins

1. Spread the tortilla with hummus, line with lettuce, tomato slices and chicken breast. Wrap and slice in half.
2. Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.
3. Pack the yogurt in a small container and top with the berries.
4. Mix the raw nuts with the raisins and pack in a small container or bag.
5. Don't forget to pack a container of water and a napkin!

Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein.

Top 5 Ways to Reduce Your Calories and Not Miss Them!

The Top 5 Ways You Eat Too Much

Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating. Your weight is the sum total of your past food decisions.

According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain the top 5 Diet Danger Zones and the solutions for each:

1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.

• Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
• Use smaller plates and wait 20 minutes before deciding if you want seconds.
• Eat slower so your appetite can catch up with what you've already eaten.
• Don't place serving dishes on the table. Pre-plate your food and then put the rest out of reach.

2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can't walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.

• Chew gum throughout your day to avoid mindless munching.
• Keep tempting snack foods out of sight and out of mind.
• Never eat directly from a package. Portion out your snack into a dish.
• Don't purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.

3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you've consumed and often stop only when it's time to leave.

• Stay more than an arm's length away from the buffet or snack bowls.
• Put only two food items on your plate during each trip to the table.
• Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
• Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.

4. The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.

• Ask your waiter to remove the bread basket from the table.
• Before you eat, ask your waiter to box half of your entrée to take home.
• Decide to either share an appetizer or a dessert, never have both.
• Skip the appetizer menu and instead start your meal with a side salad. 
• Try enjoying a healthy appetizer for your meals--it will save you money and calories.

5. The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go. Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores. You don't plan your meals ahead of time and end up eating whatever you can quickly find.

• Pack a healthy lunch and bring it with you.
• Stock your work area with healthy protein-filled snacks.
• Drink plenty of water throughout the day.
• Turn off the computer or pull your car over while you eat.

By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss.

Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

A Simple Mind Shift

Want to eat less without feeling deprived? Did you know that as you eat your stomach actually stretches out?  You are probably saying, "Duh!!" Well, it is exactly that stretching out that causes special nerves to be activated and they begin sending signals to our brain; however, all of this actually takes place over the course of about 20-30 minutes, this is why it is VERY important that you take your time, chew your food, enjoy your food bite by bite before swallowing so that you slow down enough in order to allow your stomach to stretch and send those wonderful signals to the brain that say, "Stop Eating!!"  :-)

Fire-Roasted Chile Omelet

Here's a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado.
Servings: 2

Here's what you need...

• 1 teaspoon olive oil
• 3 small tomatoes, finely chopped
• 2 (4oz) cans of fire-roasted, diced green chiles
• 12 egg whites
• 2 Tablespoons water
• Non-stick cooking spray

1. In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
2. In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add ¼ of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
3. Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.

Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.

Progressive Muscle Relaxation--Great for Sleepless Nights and Reducing Blood Pressure

Progressive Muscle Relaxation
by Michelle Huston, BS, NSCA-CPT, *D, CES, PES

 Throughout this entire technique I caution you to NEVER hold your breath...this will typically occur as you attempt to contract your muscles; however, please do NOT do this as it can be very dangerous any type of exercise--especially during this relaxation technique.  One method I use is to keep the mouth slightly open so that the lips are not touching.  This will reduce your ability to easily hold your breath.

As with any form of exercise, please check with your physician before attempting any new type of exercise.

I am NOT a physician and am not posting this in order to treat or modify any type of health conditions.  It is important that your physician is aware of everything you participate in so that they can provide you with the best treatment plan possible.

  

Background:

Progressive muscle relaxation was developed about 50 years ago by Dr. Jacob Edmundson.  It is a technique that is easy to learn and is very effective in reducing anxiety that is related to muscle tension and has been successful in treating tension headaches, backaches, high blood pressure, and even insomnia.

Technique:

The technique is simple.  It requires only a comfortable location, which can support all areas of your body—lying in bed and even a recliner are suggestions if you choose to experience this technique outside of a class setting.  It is preferable that you find a quiet location away from any visual, mental, or physical distractions.  If you have trouble shutting off your mind, try focusing and thinking about nothing—literally try to picture, think, and feel nothing.  It also is strongly recommended that this technique be performed with your eyes closed in loose-fitting, comfortable clothing, which will enhance your comfort levels.

This relaxation technique involves contracting a specific area of your body for approximately 5 seconds as tightly as possible, then completely relaxing the same area for about 10 seconds.  It is recommended that you perform each contraction/relaxation area two times before moving on to the next area of the body. 

Contraindications:

Although this is technique is very safe, there are safety considerations:

• Pregnant women:  should not perform this technique lying on their back—especially after the 1^st trimester
• Alternative:  may perform lying on their side or seated with body supported

• High blood pressure:  it is very important that you continue to breathe rhythmically without holding your breath as this may and most likely will increase your blood pressure to dangerous levels
• Alternative:  more focus is placed on breathing technique and less on the muscle contraction/relaxation until they are able to maintain their breathing.

• Any type of injury, and/or soft-tissue or muscle problems:  Listen to your body—if it hurts, then stop!  At anytime if you are not sure if you should contract/relax a specific area due to one of these conditions, then skip that area and focus on your deep breathing.
• Alternative:  eliminate using the body part that is injured and focus on breathing or contracting only the unaffected body part, if possible.

Progressive Muscle Relaxation steps

1. Lie down on your back quietly and comfortably. 

2. As you close your eyes, allow your body to completely relax and sink into the mat.

3. Slowly inhale and fill your lungs (we will do this 3 times)
1. Connect inside your body with how you feel
2. Think about the rib cage and lungs expanding as the air rushes in
4. As you exhale, feel the air rush out of your lungs effortlessly

5. Now we will begin the contraction/relaxation techniques.  Continue to keep your eyes closed and rest your arms along the sides of your body as you feel your body melt into the mat.
1. Each body part will contain a contraction phase, which involves contracting the muscle groups as intensely as you are comfortable. 
2. Following the contraction phase, you will relax those same muscles.  As the tension leaves the muscle, you should feel a heaviness as the body melts into the mat.
3. Lastly, after each muscle group we will deeply inhale/exhale 1-2 times.

6. Feet/Anterior Lower Leg—pull your toes toward your shins and contract

1. While maintaining your breathing—continue to tighten the contraction and feel your legs
2. Now relax and allow the feet and lower legs to completely relax
3. Concentrate on the complete feeling of relaxation

7. Calves/Posterior Thigh—press your heels down into the floor and slightly bend your knees so you are able to contract the back side of your entire leg

8. Anterior Thighs/Buttocks—contract your anterior thighs (quadriceps) and buttocks while pointing your toes away from your body.

9. Abdominal Muscles—contract the all of the abdominal muscles

1. Warning:  Make sure you do NOT hold your breath!

10. Upper Back—pull your shoulder blades together as if you are trying to touch the shoulder blades together

11. Hands/Arms—make a fist and contract all of the muscles from your fist up your arm

12. Shoulders—pull your shoulders up as if you are trying to touch your shoulders to your ears.

13. Neck/Mouth/Eyes—tightly contract all of your facial muscles and your eyes
1. If you wear contacts, contracting your eyelids tightly may dislodge or be uncomfortable.  It is OK to modify the intensity of the eyelid contraction.
2. Warning:  Make sure you do NOT hold your breath!

Babies are the experts in “scrunching” their entire facial muscles…maybe they know something we don’t know! :-)
 

Resources:

Dr. Barbara Cox, MD

American Psychological Association

http://www.drbarbaracox.com/pdf/treatmentstress.pdf

Dr. Joseph Barr & Associates

Biofeedback North

http://www.bfnorth.com/relaxationexercises.htm

Progressive Muscle Relaxation

http://www.guidetopsychology.com/pmr.htm

How to Relax Your Body

By:  Awakenings

http://www.lessons4living.com/how.htm

Inner IDEA:  Progressive Muscle Relaxation

IDEA Fitness Journal, May 2005

SEVEN REASONS WHY YOU CAN'T LOSE WEIGHT

There are few things more frustrating than not being able to lose weight.

You want to be slimmer and to tone your body, but your weight won't budge.

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

• Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.
• Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it. This can be one of the biggest reasons individuals do NOT succeed, SO, take control and as soon as you hear a negative thought in your head or you begin to put yourself down, STOP!  You CAN SUCCEED--YOU HAVE TO BELIEVE IN YOURSELF!!!
• You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
• Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

• Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.
• Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
• Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.

• Don't skip out on your responsibilities with excuses, instead expect more from yourself.
• Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.
• Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

• The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved; however, you have to remember this goal is never final....you will and can achieve your weight loss goals, but then you must move into maintenance and keep it.  This IS a goal that is never complete--it's just like a clean house...you can clean it, but if you live there you must keep picking it up, but the big job is completed and now it's maintenance. 
• Treat exercise with the same importance as a work meeting or a doctor appointment, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
• If you don't give up, then you'll never fail.

Blocker #5: Your Diet

If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar, enriched flours, and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

• Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
• Fat contains over twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains. Keep your foods as natural as they are in nature.  This means, prefer to eat a whole apple over applesauce.  Your body will benefit and so will you.
• Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself of how long it took for you to put the weight on, so it will take time to take the weight off. When your patience begins to waver, or when you encounter a frustrating plateau, do the following:

• Review your goal. Is it specific and can it be measured? Is it small and attainable, rather than monumental? When the going gets tough, focus on your goal.
• Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace. Don't just follow your previous workout and use the weights and reps you used last time. If you do not have a workout friend to challenge you (see Blocker #7), then do what I do, use your workout log and shoot to increase, challenge, do just a bit more than you did during your last workout. 
• Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

• Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
• I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes.
• When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most. I am always there to push you that extra step of the way, while ensuring that your form is the best that it can be and that you do your best to prevent injuries.

Get serious about your results and begin the last weight loss program that you'll ever do.

Call or email me today to schedule your first workout--623-221-0516 or mrr1175@gmail.com.  Take the first step towards ensuring that you reach your goals, gain the skills and knowledge so that you can maintain the rest of your life.