Maintaining Your Mental and Emotional Health

With everything that is going on the world, it may seem that our day-to-day lives are no longer as important as they once were. Or it may even seem selfish to think that our daily activities are even worthy of mentioning. But I truly believe that it is our duty as Americans not to let these difficult times throw our lives into chaos, but to go on with them in good faith. I feel it is especially important at a time like this to maintain as good of physical, mental, and emotional health as possible in order to be at our best.

This issue will focus on the relevance of a sound body and mind. While many people don’t see a relationship between the two, I believe they directly affect one another. While small amounts of stress can actually be beneficial to your health, stress in large amounts can drastically affect it in a very negative way. While it is not always apparent at first, the effects of undo stress can have serious consequences on our bodies over time. While our current state of the nation is far from normal, most of us are under greater amounts of stress than usual, with many worried and concerned over loved ones over seas. While it is next to impossible to completely turn off the part of human nature that causes us to worry, it may be possible to keep it under control and in tact, if for no other reason than for the benefit of our loved ones and the rest of our families that depend on us on a daily basis.

One of the best things we can do to help relieve stress is to exercise. My company, Optimum Condition, offers customized fitness plans for a very inexpensive price at http://www.optimumcondition.com/online-fitness-plan.html. Exercise releases tension and serves an important role in balancing out our mental as well as physical and emotional selves. Not only does undo stress result in high blood pressure and cardiac arrest, it can also surface in the form of headaches, insomnia, fatigue, and even nervous breakdown, amongst many other frightening conditions. Exercise can help combat or at least improve all of these. I have a client that first came to me on four different blood pressure medications, and over the course of about two years we have managed to get her blood pressure down to normal levels again, resulting in her physician taking her off all of them!

With our current level of stress already influenced, I don’t think we can afford to allow any additional factors to affect us. We need to take control of our health and make our own decisions concerning how we live our lives, rather than let circumstances control us. On a personal level, we should look beyond the present day and into the future if we want quality lives on down the road.

Copyright © 2010 Optimum Condition. All rights reserved. Melissa Allen, CPT, BS, CES is a certified personal trainer, corrective exercise specialist and health coach, as well as the owner of Optimum Condition—Mobile Personal Training & Exercise Therapy. Melissa offers customized online fitness and nutrition plans for people all over the U.S. as well as free coaching for the Medifast/ Take Shape for Life weight loss program. Please contact her with any questions or comments by visiting her website at http://www.OptimumCondition.com

Consistency is Number One

As you may have discovered for yourself, sticking with an exercise program long enough to make it an actual habit can be difficult, to say the least. While hopefully most of you reading this are either currently exercising or planning to start doing so in the near future, almost all of you will at one time or another grow tired of your current fitness program. That is the point that will either make or break you. In order to make fitness a lifestyle and develop a new and lasting habit for yourself, you have to persevere beyond the point that initial boredom may set in.

Unfortunately, most people expect immediate results when undergoing a fitness program, and expecting so often leaves people disappointed when they don’t meet those high expectations. If you stop and think logically about how it took you possibly three years of living a sedentary lifestyle, eating fast food, and not exercising, then it is logical not to expect to drop 20 pounds of body fat and gain five pounds of muscle in the first month!

Rather than expect immediate results, you should focus on taking it one day at a time and look for the enjoyment and feeling of fulfillment in your new lifestyle. Trust that your efforts will pay off, and look, listen, and feel how your body is changing. If you need help with choosing which exercises are most suitable for you, check out my custom online training programs at http://www.optimumcondition.com/online-fitness-plan.html. It will surprise you how in-touch you can actually become with your body over the course of a few years. Observe whether or not you feel an increase in energy, or possible you are hungry more often than you were before (signifying an increase in metabolism). You may notice a feeling of rejuvenation for life—you’re now looking forward to each day because you’re feeling good! Along with that may come feelings of optimism and maybe even improved relationships with loved ones. Possibly you won’t require as much sleep as you did before. You’ll probably be surprised at the impact the exercise can make on your life.

These are things that most people overlook when passing judgment on their newly undertaken fit lifestyle. It is obviously important to achieve physical results as well, like changes in body measurements, weight, and the way your clothing fit, especially if your life depends on it, but don’t overlook the intrinsic changes along the way.

So remember to give yourself some time and don’t expect immediate results. Instead just try and learn to enjoy the process. It actually feels good to feel good!

Copyright © 2010 Optimum Condition. All rights reserved. Melissa Allen, CPT, BS, CES is a certified personal trainer, corrective exercise specialist and health coach, as well as the owner of Optimum Condition—Mobile Personal Training & Exercise Therapy. Melissa offers customized online fitness and nutrition plans for people all over the U.S. as well as free coaching for the Medifast/ Take Shape for Life weight loss program. Please contact her with any questions or comments by visiting her website at http://www.OptimumCondition.com

Dogs Need Exercise Too

As you may have noticed from the title, this edition’s column is dedicated to animal lovers. While hopefully all of you realize how important your health is to living a happy and fulfilling life, many people overlook their pet’s health in the process. In reality, exercising with your pet not only keeps them in good health, it can be motivating for you as well. There have been times when I certainly didn’t feel like working out, but when I think about how unfair it is to my dog to neglect her health, I feel more motivated to do so. And since Bossy (my dog), has learned from past experience that putting on a shoe, getting a bike from the garage, or even walking in the general vicinity of an in-line skate may mean a workout for her (she’s spoiled), I am even more motivated to go even when I don’t feel like it.

There are a number of fantastic activities you can do with your dog around San Diego County. All you need to do is engage your imagination. Having your dog with you is like exercising with a partner—it’s motivating, stimulating, and fun! Dogs simply want to please you, so unlike a human being they rarely complain that the route is boring, they would rather be doing something else, or they have a headache. They simply want to be wherever you are. What more could you ask?

One of my favorite places to take Bossy is to Lake Murray, although any smooth track or sidewalk will do. We grab the in-line skates, her leash, a harness, a couple water bottles in a hip pack, and some sunglasses (for me, not Bossy), and away we go! My husband, Bossy and I just went there last Saturday and had a great time. Bossy was the talk of the lake!

Another thing I really like to do is go hiking with her. San Diego is full of fantastic trails and it is a shame not to get out there and enjoy the beautiful outdoors. Just make sure that the trail allows dogs, and bring plenty of water since sometimes you may be out there for hours and it can get pretty warm. We always put Bossy’s boots on if the terrain will be rough or hot. You can pick up a pair of “doggy hiking boots” at your local pet store that will prevent your pet from getting blisters on his/ her pads.

Another of my favorite activities is to take Bossy biking by tying her leash onto my street bike, as this allows her to gallop rather than trop, so she can stretch her legs. She absolutely loves it! There is even a special contraption I have seen at a trade show that is made specifically for attaching your dog to your bike. Your animal should be trained to heel so that he/ she will stay on one side of the bike and run in the appropriate position. Remain on a relatively flat surface when riding with your dog and don’t attempt to go off-road.

And of course there is the old standby of running with your pet. Again it makes things much easier if the dog is already trained to heel. A collar or harness will work fine depending on your preference, but if your dog pulls I would suggest a harness rather than a collar.

This year my husband and I plan to take our dog backpacking. She already has her own dog pack (believe it or not they actually sell them) so she can carry her own food and water. Every bit of space counts when backpacking. Those are some of the things we enjoy, but you can come up with your own activities. I think you will find that your animals love being with you outdoors, so get out there with them so you can both enjoy it!

To summarize:
• Use your imagination and get creative!
• Purchase the proper equipment
• Start your pet out slowly and get him/ her used to the activity
• Always prepare by bringing plenty of water
• Let your dog rest periodically and drink when thirsty
• Use good sense and know your dog’s limitations
• Enjoy yourselves!

Copyright © 2010 Optimum Condition. All rights reserved. Melissa Allen, CPT, BS, CES is a certified personal trainer, corrective exercise specialist and health coach, as well as the owner of Optimum Condition—Mobile Personal Training & Exercise Therapy. Melissa offers customized online fitness and nutrition plans for people all over the U.S. as well as free coaching for the Medifast/ Take Shape for Life weight loss program. Please contact her with any questions or comments by visiting her website at http://www.OptimumCondition.com

Slow Down for Good Form

A lot of people go through their workouts at too fast of a pace because they are short on time, and in the process they forget to engage good form and posture. I can’t stress enough how important form is to the productivity of the exercise as well as to your health. For simplicity sake, I’m going to divide this article up into three major sections: body position, movement, and speed.

To begin, let’s start with body position. If you learn an exercise wrong the first time, poor form often sticks with you throughout the remainder of the routine, however long that routine turns out to be. Simply slow down and just take the time to learn the exercise properly the first time in order to save yourself a lot of time in the long run. During most exercises, you will want to maintain a straight spine in order to decrease your risk of back injury. Always start an exercise with a solid base stance to ensure proper stabilization during the movement. For example, during a barbell row you want your legs wide enough apart that you feel stabile and your spine straight, if not slightly concave, to avoid straining forces on the back. When performing standing bicep curls with dumbbells or barbells, you will want your feet shoulder width apart with your back straight, and your knees just slightly bent to take the pressure off your low back. However, there are a few exceptions to this rule, one being the abdominal crunch. To do the crunch properly, you should curl your spine upwards while just lifting your shoulder blades off the ground.

That brings us to the second section: movement. As a general rule, you should avoid locking out your joints during an exercise. The legs and arms should be extended throughout the full range of motion during the movement; however, the joint should not be locked since this can lead to hyperextension and injury. When performing a barbell chest press, the bar should be pushed away from the body, extending the arms, however you should stop short of locking out the elbows. The same goes for the shoulder press. This is especially important when lifting very heavy weights. Once again, an exception deserves mentioning: the triceps and calf extensions, which do require locking in order to achieve maximum results.

Now let’s discuss the speed of a repetition. When you rush your workouts you are only shorting yourself. Always move at a speed that allows you total control throughout the full repetition. Not only are your muscles being put under exertion for a longer period of time, resulting in a better workout, but it is safer for you as well. One example of an injury that can incur while doing a poorly performed standing bicep curl is a low back strain. I have often seen people curl a weight that is so great that it requires them to swing the weight in order to get it up, using the momentum of the swing to aid them. Not only is this weight obviously too heavy for the individual, they are actually in danger of injuring their lumbar areas. So I can’t stress enough how important proper form is to your workout.

To summarize:
• Take your time during your workout
• Start with a solid foundation
• Maintain a straight spine during most exercises
• Avoid hyper-extension of joints
• Move through the repetition at a slow enough speed that allows total control of the movement
• If you can’t use good form, then the weight is probably too heavy.
Hopefully this has helped you understand the various aspects of proper form a little bit better than you did before. Have a great workout!

© Melissa Allen, CPT, BS, CES is a certified personal trainer, corrective exercise specialist and health coach, as well as the owner of Optimum Condition—Mobile Personal Training & Exercise Therapy. Melissa offers customized online fitness and nutrition plans for people all over the U.S. as well as free coaching for the Medifast/ Take Shape for Life weight loss program. Please contact her with any questions or comments by visiting her website at http://www.OptimumCondition.com

Women – Don’t Be Afraid to Lift Weights

I’ve noticed that a lot of the women I’ve trained with over the years suffer from weight lifting phobia. By that I mean that they tend to be overly concerned with developing muscularity, as if it’s a bad thing. I guess a lot of women are under the misconception that the development of muscle is simple and happens overnight. The truth is that muscular development takes a combination of discipline, proper food intake, and training, and to develop huge muscles takes genetics or supplementation most of the time. The truth is that everyone can benefit from resistance training of some type, whether it’s free weights (dumbbells or barbells) or exercise bands. Not only does a toned physique help protect your skeletal frame and increase your resilience to injury, but it also increases your metabolism.

I guess I take offensive that some people think musculature comes rapidly and easily. I have heard more than once, “I don’t want to look like Arnold,” and just let me say that this is not possible for a woman. Many of the female clients I’ve trained shy away from resistance training in the beginning for this very reason, when in reality looking “like Arnold” will probably never happen, at least not naturally! So my point is please don’t be afraid to participate in a resistance-training program for fear of developing too much muscularity. I have even heard this from obese women! I’m certainly not trying to offend anyone out there, only to put your minds at ease. So don’t shy away from the weights, instead give them a try before you rule them out.

When engaging in a weight-training program, you should push yourself provided that you are injury free and have consulted your physician before getting started. For increasing strength as well as toning, I usually suggest training somewhere in the eight to fifteen repetition range per set. That means that if the weight is so light that you can pump out 40 reps without batting an eye, then the weight is probably too light. You should feel fatigued by the end of a set, provided that the weight is heavy enough.

So take a good look at your training regime, and ask yourself if you suffer from “Arnold phobia.” If so, rest assured that this muscular metamorphosis won’t happen, and just get out there and push yourself. If you are in good health, there is no reason to baby yourself, you should be sweating by the time you are done working out. Granted, it’s fantastic that you exercise at all regardless of the intensity, but you will be doing yourself a favor and getting the most out of your workouts if you put 100% into them. So what are you waiting for, give this a try for a couple weeks and see if you don’t notice a difference!

© Melissa Allen, CPT, BS, CES is a certified personal trainer, corrective exercise specialist and health coach, as well as the owner of Optimum Condition—Mobile Personal Training & Exercise Therapy. Melissa offers customized online fitness and nutrition plans for people all over the U.S. as well as free coaching for the Medifast/ Take Shape for Life weight loss program. Please contact her with any questions or comments by visiting her website at http://www.OptimumCondition.com

Getting in Shape for Cheap

While you can find plenty of expensive fitness equipment to spend your money on, it may surprise you to know that you can get started with a few choice items, each for under $30. Many people think that you need to spend a lot of money on equipment in order to get in shape, but in reality, you can do a lot with very little. While training in a gym environment can be motivating, there is plenty you can do on your own with just a little self-discipline and some creativity to help get you started.

To begin, let’s start with the jump rope. You will find ropes made of actual rope, plastic or vinyl, and leather. Leather will last the longest, and you should be able to pick one up at any local sporting goods store. I’m speaking modestly when I say that jumping rope is a taxing workout and you will probably only be able to do a few minutes at a time when you first start out, but stick with it and your endurance will build up with each go around. Remember, boxers always jump rope to train for a fight, and they need to last inside the ring for 8-12 consecutive rounds! It may surprise you after a couple months of jumping rope just how much your endurance will improve.

Another piece of equipment that has been around for a long time is the roller-wheel, although it is called by many different names. Basically, it is a wheel with a handle through the center of it that you use by kneeling on the floor, grasping the handle with both hands, and then rolling the wheel away from your body. The difficult part is bringing it back towards you, which requires a fair amount of upper body strength. Often promoted under various names as an abdominal exerciser, this small but tough piece of equipment actually works not just the abs, but the entire upper body. It looks much easier than it actually is. After you get better at it, you may be able to start from your toes rather than your knees, but this will take some time.

The exercise ball, sometimes called a Swiss ball, abdominal ball, or fitness ball, serves as an excellent way to perform numerous exercises. These balls originally got their start in physical therapy clinics and then eventually spilled over into the general public. They are inexpensive, yet extremely versatile, and they usually come in about three sizes so be sure to get the one that is appropriate for your height. You can perform movements ranging from abdominal crunches and push-ups to glute and hamstring exercises. These balls also provide a lot of low lumbar support for people with low back problems, although anyone can benefit from their use.

And last but not least, let’s talk about a good set of dumbbells. I just can’t say enough about these to you and you can’t beat them for the vast array of resistance training movements that can be performed using them. People with osteoporosis are encouraged to engage in weight-bearing exercise as a means to increase their bone density, and dumbbells are a fantastic means to do so. They can also be used in conjunction with an exercise ball in place of a bench when performing chest presses, back rows, and a number of other movements. You can purchase a set in any five-pound increment you choose, or you can spend a little more money (more than $30) and buy an adjustable set of dumbbells that will allow you to grow into them as you get stronger and require a greater amount of weight.

These four types of fitness equipment are all excellent means of getting in shape and tend to work the best when combined. Remember, you need to engage in all four components of fitness for a balanced workout: Cardiovascular conditioning (jump rope), resistance training (dumbbells), flexibility (stretching), and nutrition (practicing good eating habits). The four components don’t necessarily have to be these four, but I think you will find these will give you a great workout, none-the-less. So shop around and look for the best deal for the equipment of your choice, and don’t forget to check used sporting goods stores, they often carry a wide selection of equipment. The goal is simply to get started on a fitness program that accommodates your lifestyle and is convenient for you to do, in the hopes that it will become a habit.

© Melissa Allen, CPT, BS, CES is a certified personal trainer, corrective exercise specialist and health coach, as well as the owner of Optimum Condition—Mobile Personal Training & Exercise Therapy. Melissa offers customized online fitness and nutrition plans for people all over the U.S. as well as free coaching for the Medifast/ Take Shape for Life weight loss program. Please contact her with any questions or comments by visiting her website at http://www.OptimumCondition.com

Maximize Cardio to Burn Fat

Cardiovascular exercise is any exercise that involves an elevated heart rate. Walking, running, swimming, and boxing are all examples of this. This is only one part of a balanced fitness program, however, with the other three parts being flexibility, resistance training, and nutrition. Cardio is what is responsible for burning the fat off of our bodies. Our bodies’ first choice for fuel is carbohydrates, then followed by fat. That means you are more likely to burn stored body fat if you exercise in the morning before you consume a meal. If you find that you are running out of energy without eating, try just nibbling on a small bite to tide you over until after you finish. Also, exercising beyond 30 minutes will increase your chances of burning stored body fat rather than carbohydrates. 40-45 minutes is what I usually recommend for people trying to lose fat.

Many people exercise cardiovascularly, but not at an intense enough level to see much progress. While any exercise is good, it is optimal to exercise at a level that will work your heart and allow you to burn sufficient calories. Contrary to popular belief, exercising at a low level is not better for burning fat, however, exercising for an extended period of time is. In other words, don’t be afraid to get your heart rate up-the more intense the exercise, the more calories you will burn provided you maintain the pace for the appropriate amount of time. In other words, if two subjects are genetically identical, and subject A jogs for 45 minutes while subject B walks for 45 minutes, subject A will burn more calories (including fat calories) than subject B. Of course, these guidelines only apply if you are healthy and illness free, and you should build up to this. Start out doing maybe 10 or 15 minutes, and use intervals if you need to. Meaning, if you can’t remain in your training zone for the entire length of time, walk or slow down until you get your wind back. You should always consult your physician before beginning any exercise program.

As a standard, I calculate a healthy person’s training zone based on 60-75% of their maximum heart rate. If someone is over 55, just recovering from an injury, obese, or just in poor physical condition, I use the 50-65% range to determine the training zone. And if a person is a competing athlete, I generally use the 70-85% range. Once you determine what category you fit into, simply apply the Karvonan formula to give you the number of beats per minute you should maintain.

Start by taking your resting pulse from your carotid artery in your neck first thing in the morning before getting out of bed. Just count the number of heartbeats you have in a one-minute time frame. Then apply the Karvonan formula which is: 220 minus your age minus your resting pulse, then multiplied by the lower percentage of the training zone you fit into, plus your resting pulse. This will give you the low end of your heart rate training zone. You then do the same thing again, but substitute the high percentage into the formula to determine the high end of your training zone. The following is an example for a healthy 30-year-female with a resting pulse of 70.

For the lower end of the training zone: 220 – 30 – 70 = 120
120 x .60 = 72 + 70 = 142

For the upper end of the training zone: 220 – 30 – 70 = 120
120 x .75 = 90 + 70 = 160

So the training zone for a healthy 30-year-old female with a resting pulse of 30 is 142 – 160 beats per minute. That means that in order to burn the maximum amount of calories, she needs to stay within this training zone throughout her exercise. Of course, you should always warm up for at least 5 minutes prior to moving into your zone, and you should finish with a cool down of at least 5 minutes to bring your heart rate back down. Stretching should then follow, and if need be, you can stretch after your warm up before moving into your zone.
Hopefully this has shed some light onto how to determine your intensity level for cardiovascular exercise. The key points are listed below to summarize.

* Try exercising in the morning before consuming a meal
* Exercise 40-45 minutes to burn fat
* Calculate your cardiovascular training zone using the Karvonan formula above
* Use progression when first beginning an exercise program
* Check with your physician before starting an exercise program

So give this a try and monitor your progress over a period of about eight weeks in order to see what you have accomplished. Remember, you can do anything you set your mind to!

© Melissa Allen, CPT, BS, CES is a certified personal trainer, corrective exercise specialist and health coach, as well as the owner of Optimum Condition—Mobile Personal Training & Exercise Therapy. Melissa offers customized online fitness and nutrition plans for people all over the U.S. as well as free coaching for the Medifast/ Take Shape for Life weight loss program. Please contact her with any questions or comments by visiting her website at http://www.OptimumCondition.com

Germs on a Daily Basis

While germs are everywhere in our environment, some are more damaging than others. We can let the idea of germs drive us nuts, or we can learn to come to terms with the fact that some germs are symbiotic to our survival while others are not. While we can’t control the fact that we will come into contact with many of them on a daily basis, we can diminish the likelihood of serving as host to some of the more unpleasant ones simply by adopting good hygiene habits.

My inspiration for this edition came from a recent outbreak of fungus in a local gym. Although it is not life threatening, it is certainly unpleasant to catch any form of this infection. One of the most common types found in a gym environment is ringworm, caused by the Tinea microbe. It can affect the scalp, the body (ring worm), the feet (athlete’s foot), the groin (jock itch), and the nails. People can become infected through direct contact with an infected person or pet, contact with objects or surfaces that an infected person or pet has come in contact with, or contact with infected soil. The last form of transference is the least common.

Although the fungus is known by different names depending on the area of the body that the symptoms appear, it is essentially the same fungus. While the name “ringworm”: conjures up horrible images of microscopic worms on the body, the fungus is actually called so because of the red “ring” that appears around the infected area, and has nothing to do with actual worms. It is contagious even before symptoms appear. When the fungus appears on other areas of the body it is often in a different form. On the feet it is usually scaly, appearing between the toes, and on the nails it causes discoloration, thickening, and brittle nails. Scalp ringworm usually appears 10 to 14 days after contact, while ringworm of the skin takes only 4 to 10 days to appear after contact.

Although you can catch a fungal infection from cats or dogs, I’ve noticed that floor matting (often located in gyms), in particular, tends to attract this microbe because it provides an environment conducive to ideal living conditions for the fungus. However, fungus can grow in other areas as well. Especially any medium that comes in contact with perspiration and offers a stable living environment can serve as a host for an unwanted microbe. This includes weight and cardio machines, tile locker room floors, public showers and punching bags to name a few.

Taking some simple precautions like wearing shoes or flip-flops on public floors and in public showers, cleaning off gym equipment before and after you use it, and showering thoroughly after a workout can help to diminish your chances of catching ringworm. If you are unfortunate enough to pick it up, there are several over-the-counter medications that will help you get rid of it. Since it is contagious, remember to cover the infection when you are in common areas to protect others from exposure to the fungus.

Here are some things to remember when dealing with fungal infections:

* Practice good hygiene
* Wear flip-flops in public showers
* Wipe down gym equipment before and after use
* Shower after workouts
* Watch for any unusual markings on the skin
* Seek treatment if markings do appear
* Protect others from exposure to infection

If you are unfortunate enough to come into contact with a fungal infection, remember not to panic, just take it all in stride. This too shall pass!
Reference: http://www.eco-vie.com/a_ringworm.html

© Melissa Allen, CPT, BS, CES is a certified personal trainer, corrective exercise specialist and health coach, as well as the owner of Optimum Condition—Mobile Personal Training & Exercise Therapy. Melissa offers customized online fitness and nutrition plans for people all over the U.S. as well as free coaching for the Medifast/ Take Shape for Life weight loss program. Please contact her with any questions or comments by visiting her website at http://www.OptimumCondition.com

Resolutions for 2010

It’s hard to believe that 2010 is here already! With the coming of the New Year, also comes New Year’s resolutions, and now is the time that most people start to reflect on what they hope to accomplish in 2010. It is also a time to reflect back on what you’ve accomplished this year in 2002-your achievements in the areas of family life, career, financial endeavors, home, and hopefully your health, amongst others.

While I am a strong believer in living a balanced life, I know it is often easier said than done. While each person has his or her own priorities for their lives, I always urge people to consider what effect their health plays on each of the other aspects of their lives. For an example, let’s say you are motivated by financial aspirations, and so you made a million dollars this year. As nice as that sounds, if your health is failing and you are confined to a hospital by the time your 50, what does it really matter what amount of money you made if you’re not able to enjoy it? Other people out there may choose goals that bend more towards family. If that’s the case, isn’t it important to take good care of yourself for your family’s sake if not for yours? If you have ever lost a loved one, you may have caught yourself thinking, “I would give anything to have them back.” That is tribute to the importance that you place on that loved one, and that is reason enough to take the proper steps towards living a long and healthy life while you still can.

Let’s start at square one. Are you satisfied with your health at this juncture in your life? If you are, fantastic! I think that’s great! But more times than not, that is not the case. If you would like to increase your level of fitness, start by being as specific and realistic as possible, and decide exactly what it is you want to change about yourself in the coming year.

From that point, map out the route that will take you where you want to go. Now, when I say to be realistic, I mean just that. If you’re not currently exercising, don’t set yourself up for failure by telling yourself that you will start out running five days a week. Use progression and safety in whatever you do. If your goal is to run five days a week and you’re not exercising at all right now, then start out walking three days a week for the first few weeks until you get comfortable at that level. From there, incorporate jogging for a block for every three blocks you walk. Then maybe increase that to two blocks, and so on and so forth.

After you have established what it is you want to change and how you’re going to go about it, set some short-term goals for yourself. Maybe your one-month goal will be to walk three miles without stopping. Each person will be different, but try to use good judgment and listen to your body for signs of overexertion or pain. Pain is different from fatigue. Pain is never good and shouldn’t be “worked through”, as they used to teach in the old school. Fatigue, on the other hand, is something that can be overcome. So listen to your body and pay attention to what it tells you.

Next, establish a six-month goal. Maybe you want to be able to jog for three miles without stopping. That is realistic provided you maintain your exercise regime on a regular basis. You first set your sights on one mile, then a mile and a quarter, next a mile and half, and so on and so forth. Maybe your one-year goal is to run five miles without stopping, three or four days a week. This, too, is a good goal-it’s tangible, realistic, progressive, and you’ve set up intermittent goals to monitor your progress along the way using the format described earlier. This is just one example of a running goal, but this approach can be applied to any goal out there that is worthy of accomplishing. So don’t be afraid to set your sights high and just go for it! You can accomplish anything you set your mind to.

Here is a summary of the key points discussed above:
* Evaluate your current state of health
* Map your route
* Use progression
* Incorporate safety
* Establish short, medium, and long-term goals
* Last but not least, enjoy your achievements!

Best wishes for a happier and healthier you!

© Melissa Allen, CPT, BS, CES is a certified personal trainer, corrective exercise specialist and health coach, as well as the owner of Optimum Condition—Mobile Personal Training & Exercise Therapy. Melissa offers customized online fitness and nutrition plans for people all over the U.S. as well as free coaching for the Medifast/ Take Shape for Life weight loss program. Please contact her with any questions or comments by visiting her website at http://www.OptimumCondition.com

Preventing the Spread of Flu

Well, it’s that time of the year again! Just last week alone four of my clients were out sick with the flu, and at least another four friends suffered the same fate. Unfortunately, flu season isn’t over yet, and that means you stand a good chance of being exposed to the virus at some point.

While a lot of people will go to the gym no matter how sick they feel rather than miss a single workout, this is not recommended. However, it is recommended that you maintain your health throughout the entire year with a regular and consistent fitness regime in order to decrease your chances of getting sick in the first place. However, if you do find yourself feeling ill, it is often best to skip your workout, at least for that day. For starters, you are preventing the spread of the illness to others, but possibly even more importantly, you are not wearing your body down to a point that lowers your resistance further yet, resulting in a weakened immune system.

One basic yet effective method of preventing the onset of sickness after exposure is to simply wash your hands, thoroughly and often. It is amazing how many germs we come in contact with on a daily basis through common items that we touch, and hand washing, especially before eating or touching your face, can greatly reduce your chance of infection.

Another very important factor-getting adequate sleep-will help to keep your immune system at it’s strongest. Without the proper amount of rest your body is more susceptible to illnesses because it doesn’t have the strength to fight them off. The average person should be getting 6-8 hours of sleep per night, and more if you’re already sick. Sleep is something you can’t make up if you miss, either. In other words, sleeping 3 hours one night and 9 the next isn’t the same as sleeping 6 hours each night.

In addition to sleep, proper nutrition intake (including the right amount of vitamins and minerals to keep your body strong) is of the ultimate importance. During flu season I always increase my vitamin C intake to boost my immunity levels. Since vitamin C is a water soluble vitamin, any excess will simply be passed out of your body through urine, and therefore is not a danger, such as an excess of an oil soluble vitamin like A or E.

Ideally, you should maintain as healthy a state of fitness throughout the year as possible in order to keep your immune system healthy and able to fight off most anything that comes its way. If you’re exercising on a regular basis, eating healthy foods stock full of vitamins and minerals, giving your body enough rest, not over-indulging in alcohol, and moderating your body’s stress levels, then you are maintaining a healthy state of living and taking the proper steps to keep your body happy and healthy.

Other health related programs should be considered in order to optimize your health and keep your body at it’s best. These health programs are what I refer to as “maintenance programs”, and entail chiropractic adjustments, message therapy, regular dental visits, yearly physician check-ups, as well as other preventative measures that you deem fitting, like acupuncture or acupressure and reflexology.

Hopefully this issue gave you some tips that may help to keep you in good health this flu season. The key points are summarized below for your convenience.

• Exercise regularly and consistently

• Wash your hands often

• Get adequate sleep

• Eat healthy foods

• Don’t overindulge in alcohol consumption

• Monitor your body’s stress levels

• Practice maintenance programs for optimum health

Have a great week and stay healthy!

© Melissa Allen, CPT, BS, CES is a certified personal trainer, corrective exercise specialist and health coach, as well as the owner of Optimum Condition—Mobile Personal Training & Exercise Therapy. Melissa offers customized online fitness and nutrition plans for people all over the U.S. as well as free coaching for the Medifast/ Take Shape for Life weight loss program. Please contact her with any questions or comments by visiting her website at http://www.OptimumCondition.com