Tag Archives: exercise

Taking A Gap Year?

Fitness, , ,

I love the term “Gap Year”.  Typically referring to taking a year off between life stages or events, but often referring to college students who take a year off, it can easily apply to fitness.  As a personal trainer, I hear frequently from people that they “used to” exercise more, or “used to” lift weights, etc.   I consider this akin to taking a “Gap Year” from fitness. 

We all do this to some degree.  Often times, injuries require us to step back from a fitness activity that we love to do, or were at least doing regularly.  I have had to take a running break since July.  Others get out of the habit after an illness, vacation, or just get too busy with work or family.

My job is to help my clients figure out how to get back in the habit of exercising.  Do I do a good job of that?  Well, it is really a two-way street.  We both have to recognize that you have slid down the slippery slope of taking a “Gap Year” from all or a portion of your fitness regimen.  Then we have to talk about it.  From there, it is really up to you to make a commitment to doing something about it, which is where I step back into the picture.         running race                   

Let me ask you this?  Do you find that you “used to” do more exercise and now you are doing less because you have slipped down that slippery slope of “getting out of the habit”?  Yes, it is easy to do. 

If you answer yes to this question, you might try a few of these suggestions.

Once you decide on a plan of action, tell someone your plan.  This will help you to follow through with it.

1.  Sign up for a 5k, 10k, half marathon, etc.

2.  Pick a class that you want to try and commit t o going once/twice a week.  Maybe it is Zumba, TRX, Yoga, Pilates, Water Aerobics, Tai Chi…..

3.  Agree with  a friend that you are going to both go for a run, swim, class, etc. together on a specific day and time.

4.  Get a friend to workout with a trainer (guess who) with you.  Shared sessions can be so much fun and a little cheaper than a private session.

5.  Think about how your body felt when you were lifting weights regularly, running regulary, going to Pilates or Yoga regularly, etc.

Across, Down, Over, & Up

Fitness, , ,

This is what the Pilates teacher instructs his/her students to do during the “leg circles” exercise. Leg circles are done while lying on your back on a mat with one leg straight up towards the ceiling. The goal is to keep your pelvis and low back stable while each leg circles one at a time from the hip joint- across, down, over, and up. “Leg circles” is one of the many great Pilates exercises that require the core muscles’ stabilizing powers while another body part, often arms or legs, moves through space. The optimal breathing pattern in Pilates…..in through the nose and out through the mouth and coordination of the breath with movement contributes to the “mind-body” benefit of Pilates.

 

What I love about Pilates is how great I feel after a class. I feel taller, stronger, leaner, and energized! Of course, the most immediate result is that I feel so much more energized and alert after class. I walk and sit taller afterwards too. The strength benefits of Pilates are so obvious to me when I inadvertently take a week off! I feel it! Acquiring leaner and longer muscles takes a little time. How long depends on your body type and how frequently you do Pilates.

 

What do my clients say? “Sue Bream has a great pilates class!! Every time it reduces my hip tension and I leave with reduced knee pain. I highly recommend her classes!! :)” -Andrea

 

Need I mention that anyone can do Pilates? There are so many exercises to choose from and modifications for each one. Athletes, pregnant women, teens, older adults, cancer patients and recovering cancer patients, obese, etc…..

 

Check out a class if you haven’t already done so. I recommend starting with a small class and/or private lesson to get the basics down.

 

Let’s Get Moving!

Fitness, Nutrition, ,

I know that it can be really tough to motivate yourself to exercise sometimes. I am sitting at my desk writing this wondering where I am going to find the energy to go for a run. It is almost 5 p.m. and I still intend on getting out in the wind and rain for that elusive run! Why would I do that? I would get out there for two main reasons. First, I believe in commitment, especially commitment to myself! Second, I know from years of experience that I will be so glad that I did it and that once I am out there.

Excuses are just that…excuses. In the long run, excuses don’t help you accomplish your goals, do they? Believe me, as a Personal Trainer I hear lots of them. Recently I saw a dog that was hugely inspiring to me. He was a yellow lab with three good legs and one leg that stuck straight out to the side. It just sort of hung there flapping around as he ran and chased the tennis ball. His owner said that he was born that way and had no idea that he had only three good legs! Encountering that dog really made me think. Most of us don’t have any excuse not to get out and move our bodies on a regular basis!

Motivation to exercise is a hot topic in many exercise books, articles, and programs. Here are a few tips that I feel are super helpful:

• Schedule your exercise in your calendar.

  • Plan out your exercise week on Sunday (i.e. schedule in classes, appointments with trainer, runs/walks, etc.).

• Find an exercise buddy.

• Be realistic (don’t run/workout if you are sick with a fever).

• Be flexible, yet committed. If you have a run scheduled on Tuesday morning at 6 and it is pouring, blowing, and cold…have a backup plan.

• Change it up! Try Zumba instead of going for a walk/run or go to Yoga or Pilates instead of hitting the weight room. Head out to a different area for your bike ride, run, walk…explore somewhere new.

• Listen to good music on your IPod, an audio book, or even a podcast.

• Acknowledge your accomplishment when you are done!