How often do you weigh yourself? I ask my clients this question quite frequently, and the answers vary so greatly, it amazes me. Some people- both women and men- get on the scale daily- others refuse to get on at all. What is really best for us to stay on track, but not frustrate ourselves? Fitness experts and nutritionists give lots of varied answers as well, and I, too, have changed my mind over the years on this touchy subject. Except for clients with a history of eating disorders, I believe it is important to occasionally weigh yourself . Daily weighing is a waste of time. Your bodyweight can fluctuate 2-5 pounds in one day, so this is a perfect […]
Another summer is here, and I begin my teaching at Pompositticut Equestrian Camp in Hudson, MA. It is amazing how yoga can benefit the rider in so many ways. Yoga strengthens the muscles used in riding such as the shoulders, back, abdominals and legs. It lengthens the tight, tired muscles riders overuse. It creates superb posture, and enhances concentration and relaxation, all a must for the young and old rider alike. Standing postures enhance balance and coordination, thus reducing injury risk. And yoga can do the same for most athletes looking to supplement their normal training regimen. Look for more information coming soon on yoga classes I will be teaching in the Hudson, MA area. I will be beginning a […]
Food Logs, or food diaries, are one of the most necessary and effective ways to help dieters lose weight and keep it off. Research has proven that dieters who use food logs for accountability are 60-70% more likely to be successful with their weight loss goals. In my training, I always ask for food logs from my clients, but I have found that many people really dislike this task. Some even refuse to do it! Why? Because they are afraid to really confront their own eating habits. They are afraid that they will be judged by what they eat. However, unless I, or my clients themselves, specifically know what they are eating on any given day, it is almost impossible […]
Our long held belief in the fitness industry was that stretching pre-exercise reduces risk of injury and improves exercise performance. BUT, several recently published studies, one of which was published in The Journal of Strength And Conditioning Research, is refuting this common practice. This study demonstrated that stretching prior to intense sport activities such as soccer, field hockey, or other stop and go sports, may actually INCREASE risk of injury and decrease the neuromuscular activity of the muscles, thus decreasing sports performance. Other studies performed with runners showed that injury rates for the non-stretching athletes were the same as for those who did stretch pre-run. SO-what role does stretching play in our fitness regimen?? First, stretching is absolutely necessary and […]
I often get asked the questions,”What type of cardiovascular exercise is best for me?”, “Does walking count?” The answer is of course, very individual, and it depends on your goals, baseline fitness and exercise experience. Many people who first begin an exercise program can, and should, use walking as a way to burn calories and get your heart back to good health. But,once you have progressed past the true beginner stage of cardio health, walking may not do it for you anymore! Why? Well, most people do not walk vigorously enough to make walking a useful calorie burning tool. A walk that will both burn sufficient calories for weight loss, as well as stimulate the health of the heart, must […]
Many dieters give up dairy products like milk and cheese thinking the fat content is inappropriate for a sound weight loss regimen. In addition, adult women and men, in general, neglect drinking milk, thinking “it’s just for kids”. However, several recently published research studies have shown a link between consumption of dairy products and successful weight loss. Overweight adults on a reduced calorie diet that included at least 3 servings of dairy products lost more weight than those on similar diets with minimal dairy consumption. While the exact reason is not clear yet, there are many reasons drinking milk and eating dairy is appropriate for dieters. Preliminary data indicates that calcium may play a role in the way the body […]
With so much contradictory nutrition information thrown at us on a daily basis, how do we know what works and what doesn’t work? What is healthy or unhealthy? The recent low carb craze, like many other diet crazes of the last few decades, has gotten way out of hand. Carbs are not our enemies! Our body uses carbohydrates as our primary fuel source for exercise- and the only fuel your BRAIN uses for energy. The problem with carbs is many of us eat TOO many, and our choices are usually filled with sugar and refined flours, both of which are not truly healthy or nutritious. Furthermore, we are a sedentary nation, so an overabundance of carbs with an “underabundance” of […]
I have been reading Dr. Phil Mcgraw’s book “The Ultimate Weight Solution” and I am impressed with his ability to target the REAL reasons we overeat and utlimately lose control over our weight. I have been counseling women and men on health and fitness for over 15 years, and, like Dr. McGraw, have realized that true, lasting change only comes when you look “inside”. All the “outside” changes we focus on through dieting are just a bandaid for the real reasons we overeat. Dr. Phil (of Oprah fame) has decades of experience working with overweight men and women. From the first chapter, he addresses the issues that cause emotional overeating and gives structured, useful advice on creating REAL change that […]
The Fit for Golf Workshop was held at Holliston High School, Holliston, MA. on April 28th for Holliston Adult Education with great success. 8 participants came with clubs in hand to work on flexibility, core strength and balance, three keys to a healthy golf game. The workshop was 2 1/2 hours long, and participants were given handouts of the exercises performed in the workshop so that they could begin their own “Golf Conditioning” workout. The materials and exercises used for the Fit for Golf Workshop will be available online soon! Until then, feel free to contact me by phone or email for further information about golf conditioning.
You will notice that many of the exercise programs on the website use physio balls (stability balls). Why? Research has proven that using stability balls to train the abdominal and back muscles is far superior to training these muscles in traditional way. A recent study published in the Journal of Strength and Conditioning Research found that women who used a physio ball during a 5-week exercise program achieved greater gains in torso balance and muscular activity as compared to women who performed the same exercises on the floor without the ball.