How Does Your Garden Grow?

As we move closer to the official date of summer I thought it would be good to discuss gardens. Not the gardens in our yards, on our balconies, and growing in pots, but the garden that is your body.  Just like planting a garden good health takes tending. We have to work to get it to elicit the juicy fruit of health. Here are a few ways to make sure you have planted the right seeds in your fitness-garden. What fertilizer did you give it? Quality fuel goes a long way. It is important to choose clean, whole foods – things as close to their original composition as possible. This doesn’t have to be burdensome. Shop the perimeter of the grocery store and look for items with the least amount of ingredients.

I have been learning about how our nutrition impacts our physical and mental health. One tip to eating more healthy and emotional health is cutting out added sugar. According the Wall Street Journal “Most women should limit sugar intake to 100 calories or six teaspoons, a day. Men should limit their consumption to 150 calories. … A 12-ounce can of cola has 130 calories or eight teaspoons” These recommendations come from the American Heart Association. This recommendation is about the extra sugar added to our foods, like added sugar in dried cranberries (and other fruits), juices, crackers, chips, and cereals. Naturally occurring sugars aren’t on our list however it can be tough to pick them apart from added sugar. The best way to help figure it out is look on the label. Any food with added sugar comes out of your cart.

Then there is fat. There is research to support that our bodies need fat. It is known that many processes and vitamin absorption requires fat, however it can be confusing to determine what fat is a “good fat”. Typically, we want the fat in our diets to come from polyunsaturated fats (avocados, olive oil, nuts) and only about 10% of our daily intake to come from saturated fat (animal products). The omegas – 3, 6, & 9s – are also important to healthy function in our bodies. Things like wild salmon and nuts provide some of these luscious fats. So pay attention to the type of fat you are consuming, it’s a big part of good health and helps you feel more satisfied after a meal.

Food is an important component to good health – in fact without a good diet great exercise won’t take you far. You need good nutrition to get the great exercise. However exercise is the other half of the equation. So now that you have considered your food intake and have “planted seeds” of good nutrition it is time for adding exercise in.

Exercise allows our body to move through joint range of motion, build strength, bone density, and heart health. It helps our metabolism stay elevated and helps us create efficient metabolic pathways through our energy systems. All of this translates into feeling better while we do fun things in our lives. Some of us enjoy hiking, shopping, biking, kayaking, playing with the kids or grandkids or neighborhood kids, gardening, walking our dog, chasing our cats, exercise is the piece that makes all of these activities more enjoyable. You can begin by walking daily, adding in strength 2-3 times a week, increasing your current intensities or speed. The key is you just need to start. I have some links below to help you customize your needs.

See some of my older posts to get started on a new workout (here’s a quick search I did). I have some specific workouts up as well. Just search www.superiorworkout.com to find them in old blog posts. I also have a number of exercises with safety tips and equipment buying tips available on my video blog. If you have a specific question about a workout, let me know and I’ll be happy to answer your questions.

So as we come upon summer solstice how have you planted your garden of health? Are you feeding yourself well? Are you exercising hard enough, often enough, enjoyably? Now is the time to re-evaluate where you are and where you want to be … you’ll be amazed at the harvest you’ll reap with a little planning.

We’ll check on your garden in August (8wks) and see if it needs some weeding and then in September (13wks from now) to see what kind of harvest you’ve pulled in over the long days of summer sunshine.

6 Weeks Till Summer. Are You Beach Ready?

Summer’s just around the corner are you ready? Have you been training consistently? Have you fallen off the wagon? Is it time for the beach body workout to help you get ready to present your best bod this summer? Here are some ideas to get you started (or keep you going) as summer quickly approaches.

First, make a plan. If you’ve been working out it may be time to add intervals in, sign up for a class, or add/change your strength training routine. We are creatures of habit and get locked into doing the same thing over and over. When we continue to do what we are used to the body adapts and isn’t working as hard anymore. Give it a shock by changing up your workout. This will help you work harder while your body works to learn the new movement patterns and routines.

Second, add a day or two to your routine. If you haven’t been working out aim for 3-5 days per week of cardio and 2-3 days of strength training. Flexibility training should be done after each workout and can be done daily for best results. If you are an experienced exerciser aim for 5-6 days a week for cardio and consider how you could break up your strength training to add more intensity,

Finally, take a good look at your diet. Make sure you are eating enough and that your diet is a healthy one. Look to make sure your diet is balanced and made of whole foods of good quality. Try to eat as many nutrient dense foods as you can. These are foods that have the best nutrition / calorie. This way you’ll be able to keep your caloric intake under control while supporting your body to get the most nutrients possible.

Get Ready Beach Here We Come!

5 Ways to Get Around Workouts and Weather

So you think you’re pretty committed to your fitness routine but whenever the weather doesn’t do it your way you are no where near your exercise plan. Hmmmm, are you letting the weather dictate how your workouts go? If so it’s time to get the right gear and commit to yourself. Here’s 5 ways to get around the weather. 

  1. Get the right gear. Rain, wind, snow, sleet all can derail a good plan in no time. Having the right gear can help you stay focused even if the weather isn’t cooperating.
  2. Find a Buddy as committed as you. It’ll help on those gray sky days.
  3.  Have a back up plan. Do you have a gym you an hit if the weather doesn’t comply.
  4. Schedule a couple of times on those days you have a heads up about storms. If you miss the morning workout hopefully you’ll be able to make and afternoon time.
  5. Double up on another day that week. If you miss a workout try to make it up the next day by increasing the intensity of your regular workout and leaving time to make up the missed one.

Spring Into Fitness

Spring is around the corner. Are you ready to take your workouts to the next level? Burning calories isn’t just about how long you work it’s about how hard you work. Intervals are a great way to increase your workout calorie burn without increasing the amount of time you spend working out. Here’s how to use intervals in your program.

Begin with a warm up. Move through the movement patterns your are going to do during the intervals at a slower pace. Stretch anything that feels tight or like it needs some attention. Then begin at a moderate pace (formula below) for 2min. Take your pace to a vigorous pace for 1 min. Return to a moderate pace for 2. This is your recovery time. Repeat this pattern until your workout is complete.

To make it more difficult shorten your recovery times and increase your vigorous work phases.

To figure out your intensity levels you can use a heart rate formula to find your target heart rate training zones. This is the Karvonen Formula a popular one used by personal trainers. You’ll need to take your resting heart rate (RHR) by finding your pulse (radial artery on your wrist) and counting for 30 seconds and multiply by 2 for a 60 sec reading.

220 – Your Age = Maximum Heart Rate (MHR)

MHR – RHR = your Hear Rate Reserve (HRR)

HRR X .40 = training % range

HRR X . 85 = training % range

training % range + RHR = your target training zone

training % range + RHR = your target training zone

40-65% = moderate workouts

65-85% = vigorous exercise.

You can recalculate according to the zone you want to workout in. Use a heart rate monitor for easy reference or divide your target training zones by 6 for a 10 second count.

3 Ways to Reach Your Fitness Goals

So we are almost a month into your New Year’s Resolutions. How are you doing? Have you been able to make your daily and weekly goals? or Is you motivation waning and you have forgotten what had you so ready to take on this task? Here is 3 steps to getting back on track and keep yourself moving toward your goals.

Review what progress you have made – you did start something. Review what you have done even if it was only a day or a week. Recall how it felt to have accomplished that first day. Reflect on what was so motivating then.

If you didn’t write it down then. Write it down now.

What are you working towards?

What are you willing to do each day to accomplish it?

How long will it take you? (losing a pound / week is recommended for healthy lifestyle change)

What was your big obstacle? What caught you and kept you from reaching your goal so far? Was it your schedule? Was it support (or lack of it) from friends and family? This isn’t a place to find failure but learning. So look at what went wrong and make a decision about what you can do differently and start again. START AGAIN!!!

The path to success isn’t about never having set backs. It’s about how many times you have a set back and how you get back up. So if you have fallen off the New Year’s Resolution wagon this year. JUST get back on.