If you are like the majority of people in this world, you often complain that you have ‘NO TIME!‘ Between your career, spending time with your kids, housework, and extra-curricular activities…this leaves you little time to just sit and ‘vegge out’ with your partner or just relax by yourself!

Then there is your health. You know that you should be exercising. You know that it will make you feel better. You know that you’ve put on some extra pounds and with the holidays fast approaching, you don’t want to put on any more weight. You’re stress out because you feel you cannot meet all of the above demands…so how can you ever find the time to workout?

So what am I talking about - quality time and a workout at the same time? Huh?? Think about this. How much quality time do you and your partner really have in a day? Do you even make the time to sit, without interruption, and just talk about your day? Did you know that studies have revealed that married couples ON AVERAGE only talk 7 minutes a day? Wow. I was shocked. I mean, no wonder the divorce rate is so high! Some couples are only communicating an average of 10 minutes A WEEK!

Scott and I have found a wonderful way to spend some quality time together and get healthier at the same time. We work out together! I’m telling you, it’s been a huge success in our marriage. I mean we are totally bonding and getting an awesome workout in at the same time! We have discovered that this is our 30 minutes of uninterrupted time together. We are able to share the events of our day, talk about the kids, share our goals, and our passions. It’s been such a great trip.

Instead of us “tag-teaming” each other as we leave separately for our workouts…we now plan to do this together. There is no resentment, as in the past, when one of us was walking out on the other, leaving them with the dishes and two screaming kids. It’s a team approach. You are both on the same team now.

What works for us is to workout when the kids are in bed, either in the A.M. or after they are asleep at night. We workout from our home with a set of free weights, stability balls, and medicine balls. This is all you need!

So if you are like us and feel that working out will take away from your time with your children and/or spouse…there is a solution. Work out together. If your children do happen to be awake and around you, possibly they can get their exercise jumping around to a kid exercise video, or be kept busy with a craft. Remember all you need is about a half hour to get in an awesome weight training session.

I also want to stress that when I do get in my workout, I am a much more relaxed, stress-free, and patient mom. So you may feel that you are taking time away from the kids, but in reality you are giving them the gift of a parent that is happy and energized. What kind of parent will be able to offer more quality time to their kids? A tired, unenthusiastic, and depressed parent or one that is smiling, care-free, and energized?

I just feel so energized all day and I love the feeling of getting toned! Better yet, you are getting toned together and this will do wonders for your relationship!

Cheers to health,

Angie
ISSA - C.P.T.

When it comes to dieting and exercise, the key is to always take consistent action. Even better - planned, focused, and committed consistent action. Once you begin to live your life with your health as a top priority, nothing can get in your way. Yes, I said NOTHING. That’s right, not even the fast approaching holidays.

When I think of the word holiday, I think of family, friends, and lots of yummy foods. The majority of people think, “Oh, I’ll eat my heart out over the next few weeks, and then I’ll start eating well in the New Year.” I always think, “Why wait? Why not start right now?”

Having partner support will only skyrocket your fat loss success. With your partner onboard with you, you will have the added benefit of someone that understands what you are going through. You can share your goals with each other. You can be that source of inspiration when one of you needs the extra boost to stay focused.

Over the holidays Scott and I plan to help each other stay focused on our fitness goals in several ways that I want to share with you:

1. Before bed, we will go over our ‘action steps’ for the following day. These are the 2 or 3 things that you want to accomplish the next day. For example, do cardio in the A.M., eat two meals with carbs, lift weights in the evening. You want to be as specific as you can with these action steps.

2. We will plan to do our cardio component in the A.M. before the kids wake up.

3. The day of our holiday meal, we will ask each other what we will choose to eat and not eat.

4. We will remind each other NOT to go up for seconds.

5. Remind each other to choose 1 - 2 of our favorite desserts.

6. We will go for a walk after our meal.

7. Have a contest. The person who loses a pound or maintains their weight over the holidays is the winner and is rewarded by the other partner.

There is absolutely no rhyme or reason why you should have the attitude of eating your heart out over the holidays and then going all hard core in January. People that do this usually only last for MAYBE two weeks and their enthusiasm drops right off. It’s like they get so revved up because of all the hype of it being a ‘New Year’ yet they really have no plan to keep their enthusiasm sustained.

Why not choose the attitude to take the small steps that you can RIGHT NOW to live a healthy lifestyle and keep on taking those steps each and every day. Just because it’s almost 2009 and the beginning of a New Year, does not mean that you will suddenly have more motivation, or that sticking to an exercise program will be any easier. Your motivation is based on YOU, and your beliefs regarding your role in your fat loss journey. What can you do to keep your motivation and enthusiasm strong? Start that journey today and keep jabbing at it each and every day.

Cheers to health,

Angie
ISSA - C.P.T., B.Ed.

As we all know, our grocery store shelves are packed with products claiming to be ‘fat free’ or ‘reduced calories’, or ‘low fat.’ There has been a lot of controversy over whether these artificial sweetners really have the best interest of your body in mind. Sweetners such as: aspartame, saccharine, sucralose, and acesulfame potassium are used to ACT as a sugar or sweetener in your body. People use them to lower their calories and aid in weight loss.

While these substances do save you calories, the truth is that anything with the label ‘diet’ is nowhere close to being healthy for you and can easily be just as bad for you, if not worse than the sugar or corn syrup you are trying to avoid.

How does your body react on a physiological level to the diet colas and other products?

Recent research performed at the Duke University in North Carolina has reported controversial findings in the Journal of Toxicology and Environmental Health after discovering that the sweetner, sucralose (or Splenda) could be ineffective for those trying to lose weight.

How this was discovered? The Experiment: Rats were fed different doses of Splenda over 12 weeks and found that they put on more weight than a control group not exposed to the sweetner. These results were also found with the sweetner, Saccharin.

Why does the body react this way? Researcher Susan Swithers says that, “artificial sweetners confuse the body.” She explains that when the “tongue senses something sweet it sends a signal to the brain to prepare the digestive system for a caloric load. However, the problem is that with the intake of artificial sweetners (foreign substance), the expectations prove to be false. This results in the body developing appetite problems and a more sluggish metabolism.”

You are getting a signal to the brain to say that you will be getting all of these calories, yet they are not there! Therefore, you will become more hungry. When you do eat, these calories will be stored as fat because your metabolism has slowed down. This happens because your body does not know when it will get a sufficient amount of calories next.

Weight gain is not the only side effect of consuming artificial sweeteners. The chemicals are also linked to gastro-intestinal problems, chronic headaches, high insulin levels, and potential cancer risks.

BOTTOM LINE…If you are trying to lose weight, what can you do?

1. Wean yourself off of the taste of sweetners altogether. I used to have a teaspoon of sugar in my coffee everyday. Slowly I cut back to a ¼ tsp. and then 1/8 tsp., to realize I could do without. I do not even notice it now.

2. Opt for naturally sweet foods such as fresh fruit, honey, and organic maple syrup. They all provide some nutrients and antioxidants so you are not just consuming empty calories.

3. Cut back on saturated fat and excess calories in general.

4. Increase your physical activity. Simply go for a walk everyday. This is one of the best forms of exercise. You will not only burn calories, but lubricate your joints, and clear your mind.

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.

If you have a job that requires you to sit all day…watch out, you will be more at risk of back pain from sitting too much.

Stuart McGill is a researcher and expert in spine biomechanics from the University of Waterloo. He states that, “Back pain is usually caused by the things you’ve done and not done. Unless your back pain is related to a specific injury, chances are your back health has been deteriorating slowly and steadily over time.”

The problem is that most people between the ages of 20-55 sit too much, which will put you at risk for disc problems. Think about it…if you sit at a desk job all day and then go home to sit on your computer as a past time, wow, this should be no surprise that you are putting way too much pressure on the discs in your spine.

Also added to the problem of sitting too much is the fact that people have poor posture, overuse their back, and may have poor movement patterns. All of this added together will truly aggravate your back.

What can you do now that you are at the ‘pain stage?’

For most people the combination of manual therapy and exercise works best. However, everyone’s situation is unique and should be treated that way. Your treatment MUST be tailored to your specific problem.

Get a notepad and begin to jot down what postures hurt and don’t hurt. What kinds of movements cause you pain? How much weight can you lift before you begin to experience agony?

Always consult a back care specialist before you do anything that can make your problem worse. In the meantime, ice it and rest.

Once you are on the mends…remember to always include exercise on a daily basis as a preventative treatment. Even a simple walk will do the trick. Only walk until the pain kicks in and then stop. The next day you may be able to walk a little further before the pain kicks in. Keep trying the walking each day until you are able to travel with more ease.

When you begin a weight lifting program you do not want to overdo it. Aim for light weights at a high rep, so that you are not too taxing on your back. Once you are able to lift the weights more easily, you may begin to increase the intensity. This could be in the form of slightly higher weights, or less rest between sets.

Cheers to health,

Angie
ISSA - C.P.T., B.Ed.

Doing cardio does not have to be a long, drawn out affair. What if I told you that you can get in a very effective cardio session in 15 min. or less? Do you believe me? B-E-L-I-E-V-E.

Now if you are a beginner, I am not going to suggest to you that you run out and start sprinting down the road for 2 minutes. No. I would suggest that you pick up the intensity of your walk. This will increase your heart rate, increase your metabolism, and have you burning fat long after your workout is complete.

If you are someone that is used to long duration cardio (30 min. or more), than I suggest you pick up the intensity by 20% and decrease your workout time to about 15 min. You can vary up the intensity or try to stay at a level that is more challenging than you are used to. When you cut time out of your workout like this, you MUST increase the intensity level that you are used to.

You may bike for 2 minutes really fast and then slow it down for a minute. Alternate like this for a total of 15 minutes. You should feel exhausted after this! You want to aim to deplete all of your energy when you do a high intensity workout like this.

What is so appealing about doing a high intensity workout is that you can squeeze it into your workday schedule. You may do your workout first thing in the morning, or on your lunch hour, or after the kids go to bed. Another great bonus is that you don’t need any fancy equipment to get in a heart pumping cardio session. All you need is two legs…you can sprint up and down stairs, you can do jumping jacks or sprint on the spot. Skipping is also an amazing, intense workout. You don’t need much space to skip and it only costs a couple of dollars for a rope!

I personally aim to do these quick, intense workouts 2-3 times a week. I also ride my bike for about 30 min. 2X/week.

Who can truly say that they don’t have 10-15 minutes to spare for a quick, intense, and so EFFICIENT workout? Come on…CREATE THE TIME!!

Cheers to health,

Angie
ISSA - C.P.T., B.Ed.

Hey there Fit Chics…here is my version of a ‘killer’ CORE workout!

I suggest that you go through this routine 2X and you can do this 2X/week. This is about a 6 minute workout.

I perform 6 different core exercises in the video that target your obliques (side of abdominal muscles), external and internal obliques, transverse abdominis muscle, and many other smaller muscles that support your spine.

The Exercises:

1. Russian Twists
2. Stability Ball Sit Ups
3. Stability Ball Plank
4. 2 Dumbbell Twists
5. Jackknife
6. Medicine Ball Twists

I hope that you enjoy this workout!!

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.

Okay ladies…it’s your big shopping day and you want to get it all done, right? I know what it’s like. You get out in that big shopping mall and you begin to lose focus. You’re staring at your holiday list, yet have no idea where you are going? You are beginning to feel overwhelmed. Your can feel the tension headache coming on…

I have a few tips to set yourself up for SUCCESS before you get out to the shopping centres:

1. Do your cardio first thing in the morning. Just drink some water and then get it done! Whether you go out for a brisk walk, bike ride, or do some high intensity training in your home; the point is to get it done first thing in the morning.

Doing your cardio leave you feeling focused, energized, and ready for your day! This is just what getting up your heart rate does!

2. Eat a wholesome breakfast. I recommend having a bowl of oatmeal with berries or your choice of eggs. I do my cardio first and then I am ready to eat. Your body needs the nutrients in the morning. You have just slept for approximately 8 hrs. and your body needs to be replenished. Eating will activate your metabolism and set up your body to begin burning calories.

3. Before you get our the door…have a meal plan. Will you be eating out? Can you pack a lunch or some nutritious snacks? I recommend that you pack some healthy foods to get you energized for your big shopping day! I know that when I’m hungry, I get very unfocused and irritable. I usually pack an apple, almonds, cut up raw veggies, and a homemade muffin. Depending on how long you are away you may to pack up more food.

4. Eat every 2-3 hours. You want to maintain your sugar levels. When you go too long without food, your sugar level will drop and you will begin to crave sweets. Not good! So by eating every few hours you can ward off those cravings!

5. Have a list of what to buy. Before you set foot out the door…know what you are looking for. This will save you a lot of wasted time and sanity!

I hope that these tips will help you to enjoy your shopping excursions! I just completed my 30 min. of cardio on the stationary bike. I also just did my 20 min. shoulders and ab workout from The Fit Chic year of workouts. I am writing this while eating my oatmeal and blueberries…now I feel totally ready and pumped to hit those stores!

Happy Shopping!

Cheers to health,

Angie
ISSA - C.P.T., B.Ed.

Listen, no matter what program you are currently following, you MUST include a strength training component. If you are losing 3-4 lbs each week…be careful before you celebrate because you are likely losing valuable muscle at that rate. Most women get caught up in the latest fad diets which usually consist of following an extremely low caloric deficit for too long. This caloric deprivation will lead to muscle loss, a slow metabolism, and likely leave you gaining most of your weight back, if not more, once you stop the program.

Oh, and yes there will be an end to following these fad diets, because that’s what they are… FADS. What you want is to learn, understand, and apply the key components to a healthy fat loss program. Isn’t it time you begin to lose the extra weight FOR LIFE?

So first be sure to follow a sound exercise program that INCLUDES not just cardio but STRENGTH TRAINING. The more lean muscle mass you have in your body, the higher your metabolism will be and therefore the more calories you will be burning ALL DAY, even at rest.

Never skip breakfast. I repeat, NEVER skip breakfast. Why? Well you have just woken up after 8 hours of fasting and your body needs to be replenished with nutrients. When you go this long without any food your body can enter into a catabolic (muscle wasting) state and begins to break down protein for nourishment. Therefore, you need to eat in order to stop this.

Eat every couple of hours. This will ensure that you are maintaining your muscle and burning fat by keeping up your metabolism. Another key element is that you are able to better mangage any food cravings. You see when you skip meals, your blood sugar drops and you will be that much more susceptible to indulging in treats.

Reduce your carbohydrates. By doing this, you are reducing your body stores of carbs…therefore it will need to get its fuel from fat cells.

Include compound Exercises in your fitness program.When you incorporate compound movements into your program, you are using more muscles in one movement than spans across multiple joints. Doing these kinds of movements will also increase your heart rate, really get tha blood pumping… and fat melting from your body!

Personally, I have been having amazing success following The Fit Chic program. I am done in 20 minutes! The workouts are very quick, yet intense and leave me feeling exhausted, but energized for my day!

Find an Accountability Partner. Having someone that you can ‘report’ to for awhile regarding your progress will encourage you to stick to your plan. Furthermore, this person could be a workout partner. Even better! You will both be accountable to each other and having this kind of support will be so motivating. You can schedule your workouts together. Go for runs/walks together. Having someone like this will truly give you more focus.

Have an awesome day!

Cheers to health,

Angie
ISSA - C.P.T., B.Ed.

Hello Fit Chics…I just thought I’d share some surprising and interesting information with all of you women who are pregnant and/or are planning on having a family in the future.

Did you know that research has proven that women who exercise during their pregnancy are less likely to request an epidural during labor?? I thought this was really surprising! Apparently your pain tolerance is a lot higher.

Personally, I did not need an epidural for my first pregnancy and I did exercise all the way through. My second pregnancy was a C-section, so obviously I was sedated!

Here are the details of the study:

Researchers assigned 34 pregnant women to a water aerobics exercise program three times a week, 50 minutes a session, and 37 to a sedentary control group matched for age, weight, education, previous births and body mass before pregnancy. Women in both groups were healthy and in good physical condition, and fitness as measured by oxygen consumption and cardiac output was higher in both groups in the second trimester, returning to pre-pregnancy levels during the third
There was no difference between the two groups in length of labor, type of delivery or health of the newborn, and the program showed no effect on the cardiovascular capacity of the women. But only 27 percent of the exercisers, compared with 65 percent of the controls, requested pain medication during labor.

Just another great reason to exercise, especially when you are pregnant! Hey, if I know that doing something will lead to LESS PAIN for me…I’m IN!

I’m sure there are numerous studies to prove that exercise during pregnancy will lead to quicker recovery too…I’ll do some searching for that too.

Cheers to health,

Angie
ISSA - C.P.T., B.Ed.

This may be you: You have been following a great diet and exercise program for many years now, and suddenly your weight keeps creeping UPwards? Huh? Makes no sense right?

Well, the truth is that as we age we lose muscle. So if you are doing nothing to MAINTAIN your muscle then you are going to lose it. Why does losing muscle make you gain weight? This happens because the less muscle you have throughout your body, the slower your metabolism will be.

Did you know that on average men and women who DO NOT lift weight will lose approximately 6 lbs of muscle every decade?

Obviously your physical appearance and physical performance will not be up to par, but more detrimental is the fact that your resting metabolic rate will decrease approximately 3% every decade!

If my metabolism slows down, how does this affect my fat gain? Well if your resting metabolic rate is 1200 calories (# calories burned at rest), after 10 yrs, without strength training, your metabolism will slow down 3%. On average, this is 1.5% fewer calories used at rest during the decade. Over 10 years this equals 18 lbs of fat gain! Wow!

Remember…more muscle = more fat burned. So you are truly not losing weight when you see those 6 lbs gone from the scale because over time that muscle loss will lead to increased fat gains! Scary facts.

So why should you incorporate strength (resistance) training into your program?

Here are the facts:

1. When you lift weights you can reverse the fat gains through gaining muscle, thereby burning fat throughout your body.

2. Research shows that in just 10 weeks of basic and brief strength training, you can add 3 lbs of muscle and increase your resting metabolic rate by 7%.

3. Strength training will reduce your risk of: obesity, osteoporosis, arthritis, colon cancer, diabetes, high blood pressure, unfavorable blood lipid profiles, low back pain, and depression.

So stop the EXCUSES right now and begin to PLAN for your workout routine. Don’t wait until the New Year when you can begin right now. If you are looking for a quick, intense workout with a ton of variety, I urge you to check out The Fit Chic program. I follow the 20min. home workouts. I just love that I can get them done so quickly and my kids can be around me too!

I hope you are now really excited to start planning to prioritize your health! Let’s make 2009 your year beginning the fit lifestyle!

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.