Problems

Everyone has problems. Everyone fails. Real genius is revealed with how you handle it. Use your problems, conflicts, complaints, failures... Use them to get better, whether it's at work or personally. If you step up and view your problems as opportunities for growth, all of a sudden your problems become a powerful tool in your pursuit of greatness. For every complaining customer, in every fight in a relationship, in every flaw in your "perfect plan" there is a chance to excel and never err the same way again. Embrace it.

Live Like Spongebob

I'm sharing in my own words a chapter out of Robin Sharma's book The Greatness Guide that discusses 4 life lessons we could all learn from Spongebob Squarepants.

#1 Be the eternal optimist
If you look for the best in any situation, you will find it. You cannot control the actions of anyone else. You can only control your own. Be the most optimistic person you know and you will empower yourself and those around you.

#2 Value people
Respect and appreciate the people around you, even those that are most difficult. Your true value is determined by the value you bring to others.

#3 Be an original
Be one of a kind. Don't give up your dreams by following the crowd.

#4 Laugh and have fun
There is no point in being "successful" and unhappy. The true measure of success in life is the pursuit and attainment of happiness. So celebrate living and take time to do the things that fulfill you.

Do What You Want

Tip of the Day:
"To make a change, I have to want to change."
Repeat that out loud to yourself.
Take a minute to let it sink in.
Nobody can talk you into it and nobody can force you to change. Deciding for yourself that you truly want something is the first and most powerful step towards realization.

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Thanksgiving Meal

Tip of the Day:
Did you know that according to the American Council on Exercise, the average person consumes about 3000 calories in one Thanksgiving meal alone and about 4500 calories throughout the day? Keep in mind that although one meal probably won't make or break your diet, you may be in trouble if you allow your Thanksgiving "meal" to span the time from 11AM to 6 PM. Go ahead and splurge for one meal, but just be conscious of it and you'll be able to get right back to your diet and fitness routine the next day without missing a step.


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Kids Play

Tip of the Day:
If you are concerned about your child's fitness level, understand that children don't respond well to structured exercise programs because they don't understand them. To kids, exercise for the sake of exercise is tedious and resembles homework. Exercise for children needs to be organic, a natural course of daily life. In other words, exercise shouldn't be the objective but rather the byproduct of living. Whether it's through play, sport, errands or family activities, the key is to provide the opportunities, or better yet, be the role model for an active lifestyle. And keep in mind, kids that spend more time playing outdoors are statistically healthier, happier, and more social.

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Substitute for Sour Cream

Tip of the Day:
If you just can't go without sour cream on your mexican food, try substituting it with plain non-fat Greek yogurt. Greek yogurt has a similar taste and creaminess as sour cream while being a much healthier option.

Here is the breakdown:

1 oz Serving	Sour Cream	Non-fat Greek Yogurt
Calories	60	17
Total Fat	5g	0g
Saturated Fat	3.5g	0g
Cholesterol	20mg	0mg
Carbohydrates	1g	1.2g
Protein	1g	3g

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I ♡ Resistance Training

Tip of the Day:
Resistance training (weight training, strength training) is great for the cardiovascular system. It should be an essential component along with aerobic exercise, diet modification, and stress management in preventing hypertension due to its benefit of lowering blood pressure. Cardiovascular strain is proportional to your percentage of maximal strength involved during an activity. So the stronger you are, the less stress you will put on your heart throughout the day.

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Variety for Consistency

Tip of the Day:
Consistent progress towards your fitness goals is highly dependent on continually challenging your body to avoid staleness. Similar to medication, your body will adapt and become less affected by the same type and dosage of exercise over time. If you have been stuck with the same workout for months now, chances are your body stopped seeing results a long time ago. So add variety. Whether it's changing the intensity, duration or even mode of exercise, your body will respond to change.

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Good Luck, Paige!

I wish Paige Clark the best of luck this weekend as she competes as a finalist for the Miss Maryland Teen USA title!

She has worked very hard and I know that she'll be awesome!

http://www.hometownannapolis.com/news/lif/2010/10/24-49/My-Time-City-resident-to-compete-for-Miss-Md-Teen.html

ACL Injury Prevention

Tip of the Day:
The risk of ACL injury, especially in females, in non-contact activities is highly related to hip and core strength and stability. Recent research suggests that the single most significant attributor to ACL injury in a change of direction movement is hip adduction, so incorporating hip abductor strengthening exercises is critical to any ACL injury prevention plan.

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Snack Attack

Tip of the Day:
Although it is unclear whether or not exercise makes you want to eat more, there is no doubt that your body needs energy and nutrients following a workout. Be sure to consume a nutrient-dense snack or meal that includes protein and complex carbohydrates along with plenty of water after every workout. Preferably within an hour after you finish exercising. This will aid your body in its recovery, give you the energy you need, and will keep you from overeating later on.

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I've recently deactivated my Facebook account. This is probably temporary, but I am looking to minimize distractions.

Introduction to Interval Training Seminar

Tip of the Day:
A recent article in CNN cited research that found that insufficient sleep could actually work against you for weight loss. It found that participants who got 8.5 hours/night of sleep on average lost 55% more body fat than those that only got 5.5 hours/night even when given the same diet, nutritional supplements and participated in similar physical activity.

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Check out my free 1-hour seminar at the Big Vanilla in Arnold for a presentation on interval training followed by an intense 30-minute workout.

You must pre-register at the front desk or contact me here!

Here's a flyer for your viewing pleasure.
Flyer

Good day!

Calf Stretches

Tip of the Day:
If you do a lot of running or spend a lot of time on your feet (especially in heels), chances are your calves are pretty tight. Tight calves over time can produce plantar fascia pain, ankle pain, shin splints, muscle strains, and knee pain. Save yourself with these simple stretches you can do daily, especially after a long day or a tough workout.

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MD bans handheld phones while driving

Tip of the Day:
As a kid did you ever hear that if you cross your eyes too much they'll get stuck like that? Well of course that's a myth, but there is some truth when you apply that logic to your posture. Keep slouching and over time you'll get stuck there. So keep reminding yourself to sit up tall, retract your shoulders and pull your chin back.

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Just FYI...
Starting Oct. 1, it will be illegal to talk on a handheld phone while driving in Maryland. http://articles.baltimoresun.com/2010-09-24/business/bs-bz-handsfree-cellphone-law-20100924_1_hands-free-handheld-phones-cell-phone

Still No Magic Shoe

Tip of the Day:
Some shoe companies are now marketing special shoes that advertise greater muscle activation in the lower body and core to give you a firmer butt and toned legs. It appears that these "proven" claims by such companies as Sketchers, Reebok, and MBT are being disproved by independent studies.

The results of one study in particular found that these shoes make no difference when compared to regular running shoes in muscle activation, caloric expenditure, or even perceived exertion.

Bottom line: Toning shoes don't work. Well, actually, let me rephrase that... Toning shoes won't make a significant difference in your pursuit for a firmer butt and trimmer waistline. There is no substitute for consistent, quality exercise supported by a healthy diet, which will give you results regardless of the shoes you wear. So when picking new shoes, make sure to find a pair that is a good fit for you. The easiest way is to visit a running shoe store that will have you fitted by an expert usually at no additional cost.

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Sitting Tight

Tip of the Day:
A very common problem for people with desk jobs or spend a lot of time sitting/driving is tight muscles resulting in a loss of flexibility over time. This is particularly true for the hamstrings, hip flexors, upper trapezius and pectoral (chest) muscles. To prevent this from happening to you, get up and move around at least once every hour and stretch daily.

Try these stretches for 4 sets of 30 second holds.

1) Seated Hamstring Stretch

2) Seated Piriformis Stretch

3) Hip Flexor Stretch

4) Upper Trapezius Stretch

5) Pectoral Stretch

Stretch for Strength

Tip of the Day:
Especially if you are new to strength training, doing regular static stretching exercises along with your resistance training program will result in greater strength gains. A recently published study found that when testing for lower body strength improvements among novice weight lifters, those that incorporated regular stretching sessions 2 times per week saw significantly greater results than those that did the strength training only.

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Another Reason to Work Your Core

Tip of the Day:
If you strive to do a full sit-up but are not quite there yet, skip the "hold my feet down" method and try some slow eccentric strengthening. Start in a seated position with your knees bent. While keeping your feet flat on the ground lower your back down to the ground as slowly as you can. Then tuck your knees to your chest and rock yourself back up to the seated position for your next rep.

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A client described to me yet another reason to work your core. She explained that since she has been working with me, particularly with core strengthening, she has not had any problems with.. um.. "leakage." Apparently, especially for the female population, this a concern as you get older. Maintain muscular control through regular exercise and you'll never have to worry about sneezing or laughing too hard again.

Use the Right Muscles

Tip of the Day:
Help ensure that your exercise technique is correct by focusing on using the right muscles. Sounds obvious, but poor lifting habits can be formed simply by ignoring what the exercises are intended to do. Doing a seated row to strengthen your mid and upper back? Then don't make your arms and neck do all the work. Squeeze your lats and pull your shoulder blades together. Doing abdominal exercises for a rock hard six pack? Then don't arch your back and cheat with your hip flexors. Pull your abs in tight and keep them engaged during all exercises. Only go through a range of motion you can control while stabilizing your lower back.

Bottom line, it's better to do an exercise correctly even if that means lowering the resistance or intensity. You'll be safer, more balanced, and more fit in the long run.

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High Intensity Interval Training

Tip of the Day:
Studies have shown that high intensity interval training (HIIT) can be just as effective as longer duration endurance training for cardiorespiratory conditioning and fat burning. Although it is typically associated with running, it can be incorporated into any form of cardio exercise or even resistance training.

What it is: Periods of high intensity exercise followed by periods of rest or lower intensity activity.

Try this basic formula: 5 minute warm-up.    6-8 sets of 60 sec. high-intensity effort followed by 120 sec. of rest.    5 minute cool down.

Some key benefits: Shorter workouts, improved aerobic capacity, increased fat oxidation following workout.

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I am starting a new program at Big Vanilla called Quick HIITS. It's a time efficient, kick-butt workout that incorporates high-intensity interval training designed for the on-the-go lifestyle. It'll be half-hour group sessions with time slots open both in the morning and evening throughout the week. Contact me through my website www.prescottfitness.net to set up or join a group!