What am I doing at the gym?

A lot of my clients as well as friends ask me how many reps of an exercise should they be doing, how much weight etc. etc ? Some people want to do 10 some say 15. But do you know why you are doing this? What the amount of weight and reps you’re doing and the effect it will have on your body. So I’m going to break it down in a simple way. So that you are getting the results you want.

I love the NASM OPT model which is the template that NASM Personal Trainers are shown on how to train our clients depending on their goals and where they are physically when they first come to us. So I’m going to show you a generalization of it.

If you are trying to gain more endurance you will want to do more reps. Anywhere between 12-25 reps for about 3 sets.

If your are just trying to maintain or get lean muscle mass you want to do between 8-12 reps for 1-5 sets.

Hypertrophy training is for GROWTH here you will do heavier weight than you would for general strength. When doing hyper trophy training you are trying to gain muscle mass, generally while losing body fat as well.

Maximal strength is going heavy! At about 75% of your 1RM (rep max). Basically you can’t do a lot of reps at this weight. You’re trying to see how strong you are so here is between 1-5 reps, 4-6 sets. If you can go for 10 reps. Add se weight.  Then there is Power! Which is your max strength kicked up a notch! You really shouldn’t be able to get past 1-3 reps, 4-6 sets.

So, this is a general breakdown of the different ranges of reps and sets. Depending on your goals, fit them in accordingly. What I do with my clients is cycle through the different categories, again depending on what their goals are and physical limitations. Very few of my clients get to the power stage. Not because they can’t but because it isn’t necessary for their goals. Always remember that everyone’s body is different so sometime you need to adapt a workout to suite your physical needs.

Anything in life worth having takes time, dedication, patience and a WILL for change!

Happy international women’s day ladies! It is a day to remember to treat each other with respect and know that you are a badass, now and forever! Women have to wear many different hates in their day to day lives and it is not an easy task. But we are made for it. If we weren’t men could do it lol jk. But today I want all women to take time for HERself. I want you to do something for you!  As a woman we worry about everything and sometimes put our own needs on the back burner. Rome was not built in a day. Neither is a fit body or having a healthy fit mindset. Taking time to reboot is vital so that you don’t  burnout.

SPARK: The Revolutionary New Science of Exercise and The Brain by John Ratey, MD

Being in the fitness industry I already think that exercise is important for everyone’s day to day life no matter what age. There are tons of studies, test, and every magazine has their get fit quick advice. One thing all of these have in common is they are strictly about the physical. The main reason that people get into exercise is because of the physical aspect of it. But, what I have found is that the main reason people stay with a fitness program is the mental aspect. My clients have said that their gym sessions are their relief, mental break, escape and the list goes on of how their workouts make them feel.

That is exactly what this book discusses. It describes how aerobic exercise can benefit the brain tremendously. How just by getting your heart rate up you can restore, energize and relieve multiple problems.In the book the author describes exercise a lot like Prozac and many other antidepressants. With all the money pharmaceutical companies make off of people especially in this stressed out economy and world, it is nice to know that there is a way to combat aches and aliments that are no more than the price of running shoes.

If you are a person who is not that sure about exercise or why you should even bother doing it then this is the book for you. It is scientifically based information about why aerobic exercise is not only good for the body but for your mental state as well. One of my favorite excerpts in the book is “Nobody says exercise cures cancer, but research suggests that activity is clearly a factor in some forms of the disease: twenty-three of thirty-five studies show an increased risk of breast cancer for those women who are inactive; physically active people have 50 percent less chance of developing colon cancer; and active men over sixty-five have a 70 percent lower chance of developing the advanced, typically fatal form of prostate cancer”.(pg. 84) If you can do anything to be proactive as a form of preventative medicine, why wouldn’t you?

This book is more focused on aerobic exercise and its benefits on the body but it touches on weight training also. For those of you that fear the weights don’t think you can use this book as a reason to avoid them. Another excerpt I enjoy and that I read to my parents is , ” A very recent study among older adults found that lifting weights twice a week for six months made participants stronger and actually reversed aspects of the aging process at the genetic level. The genes responsible for producing some of the key factors for brain growth (VEGF. FGF-2, and IGF-1) acted as if they were thirty years old, not sixty-five”. (pg. 258). If you want your brain to be forever young then its a great idea to incorporate some physical activity into your life. Now I’m not saying you have to go for hours everyday and go hard. But, I am saying work up a sweat, and do things you enjoy. If you don’t enjoy what you’re doing you won’t stick with it.

Everyone wants a better body and to look good. However,  that is not always enough to drive someone to workout. So I hope the facts of how working out can help more than just your physical appearance is enough to push you in the direction of integrating or upgrading what you do at the gym. After reading this book I went for a six mile run. That’s how motivated I was by all the benefits this book described. Granted being in this field I was aware of a lot of them, but I learned a lot of new things which is something I love about being in the fitness industry. It is a field that has continual information and studies being done, which keeps me engaged and always educating myself.

Happy Sweating!

This afternoon I went to my first running class at Mile High Run Club and it was an awesome experience! These frigged temperatures are not exactly my ideal outdoor running weather. I am running my 5th half marathon, the Brooklyn Half Marathon in mid May and I’m thinking of running one before then, so I think it’s time I get back on the ball with my running. This class was exactly what I needed to beat my winter running blues. I had first heard about Mile High Run Club on instagram, then I looked up their website and found that they offer two types of classes. One is called the Distance and the other is DASH 28 (which is the one I took) , it is a 28 minute run complete with hills,speed training and technique cues from the teacher. 1o minutes of the class is spent with kettle bells (one of my personal favorite pieces of equipment to workout with). Squats, presses, curls, abs. This 45 minute class which was timed to a T was jam packed with everything you could want in a fitness class.

The gym itself is sleek looking and the staff is very nice. Since it was my first time there one of the receptionist gave me a quick tour of the facility, which I thought this was a nice touch.  After placing my stuff in a locker I went into the studio to my assigned treadmill which you can choose when you book the class online. The studio holds around 30-40 treadmills. When you get to your treadmill there is a towel already waiting for you. And a card that helps show you the different levels you should be on during the class. It was very helpful and a great way to push myself a little further.

The teacher was a great guy named Michael S. He is an Olympic runner and chef! (Running and food! Two of my favorite things). He walked around corrected peoples form used words of encouragement and great tunes too! (They even have a wall where you can write the name of your fav song so that it can be played in one of the classes).

The treadmills themselves are amazing! It is just a different breed of treadmill all together! It is sensitive to the touch. Where some treadmills you have to push constantly for the incline or speed to move this one is touch and go. The belt itself is amazing and rubbery as opposed to the normal belts that you see on treadmills. Which gave it a little bit more of an outdoor feel.

The Kettle bell portion was a great way to make sure that a full body workout was done. Which is very important for runners. (Because I lift and run I notice a lot of runners don’t feel its necessary to lift weights especially legs! They think it is going to inhibit their running. But, this is so not true! If anything it helps protect your joints, and strengthens your muscles which will help improve your run time ).  Thumbs up to them for incorporating into their Dash28 class. From start to finish it was an amazing experience.

I can’t wait to try their Distance class which is a solid hour of running! Who’s coming with me??

I have been in the fitness industry for eight years and a trainer for five of those eight years. And one of the top things I believe woman say to me when they begin a training program is I want to “tone but not be bulky”. I hate to say this but it is just an automatic eye roll for me (in my head of course). Not because of what they are saying but because of all the misguided information out there that makes women believe in a few short weeks they are going to be tearing through their button downs like the hulk.

The average woman wants to be fit, healthy, lose weight, and depending on the person have nice arms, work their core or  want a J.LO booty. All of these things are attainable without losing femininity and of course curves. Weights shouldn’t be something that is feared but that is embraced by women. Strength training for women can help with a whole host of medical issues like weight management, bone density (which is vital after a certain age) and create muscle mass that can help with day to day life. Oh no did I say create muscle mass!! Yes, I did, muscle mass is a good thing. However, many women do not see it as such. I think it might have to do with the word “mass”.

If a women was to truly get bulky she would have to workout 6 days a week lift extremely heavy weights and probably add a few unhealthy supplements (if you catch my drift). As women we naturally hold more fat in our bodies because we are the child bearers. So, busting out of your shirt won’t happen  easily. “Women have 5-10% of the testosterone of their male counter parts”. (NASM)That’s it! So, it would be super difficult for a women to get bulky.

When I first started working out I feared the weights and didn’t know where they were located in my local gym for almost a year! But, when I noticed my results plateaued from my usual cardio routine.  I realized I needed to add some weights. I did it 1-2 times a week and now I am a 4-5x a week girl. I’m still a cardio junkie at heart but I love to lift heavy things. It just gives me a sense of empowerment and like I can achieve anything.  However, I am by  no means big and bulky but I am lean and firm, not everywhere because we are all a work in progress but I definitely love the benefits of lifting weights and the way it transforms my body.

Here I am working on a split squat with 95lbs for 10 reps. for 4 sets. I am not bulky but I work on strength and definition.

Now I am not saying that lifting heavy weights is for everyone nor should every women do it. To each her own. But, the advice that I would give a women looking to “tone” or what is  actually increasing her muscle mass. Is to work on strength endurance training. This mean you are training for strength and the number of reps you’re doing is between 12-15. If you can go past 15 reps you should increase your weight. The better you get you will be able to increase your weight and see the results you are looking for, and maybe progress into hypertrophy training (I’ll discuss hypertrophy training at a later date). Strength endurance is a good starting point for someone wanting lean muscle strength and the visual of a fit tone body.  And if you start increasing your weight drop the reps to 10-12. If you are still a little skeptical about the weights or using heavier weights then just make sure not to give up on your cardio routine (which you should be doing along with your strength training) but in case your not add it back! And you won’t have to worry about the bulk!! I hope this helps break down some of the myths and hesitations women have when it comes to the weights. Happy Lifting Ladies !!

Low carb, Paleo, Cabbage Soup diet, Atkins, Juice Cleanse, No Sugar…Meal Plans, Meal Prep!

With all of these diets, trends and fads you would think everyone would be super healthy fit and pharmaceutical companies wouldn’t be thriving because we would all just stick to our designated diets. Ummmm… 1/3 of this country is obese and that number is climbing. Disease’s are on the rise and the only people winning here are the pharmaceutical companies. One of the easiest and hardest things I’ve learned is that diets don’t work! Diets are built to end. It is not something that is sustainable because there is always something being taken away. And when you take something away, you crave it more. So… First step is , which I know you’ve heard before, no more diets!! They will work for a little while, but everyone eventually falls off the wagon.

What I have found works best for me is a well balanced diet and “counting my macros” (which I will discuss more in-depth in another post). For now lets keep it simple. A well balanced diet has every food group in it and moderation is key. Eat with a purpose, to help fuel your body, help you get the best out of your daily activities and of course your WORKOUT! The foods you eat can also help you fight illness and disease, along with exercise, everyone should be as healthy as a horse. However, as we all know this is not the case.

People like to stay in their comfort zones. Don’t be afraid to experiment with new cuisines. Veggies are amazing when you steam, sautee, and roast. Carbs are NOT the enemy. Now don’t go and eat a plate of fries! Anything fried is not good for you! But, ohhhh taste so good (in moderation). Sweet potatoes, rice, quinoa, pasta (in correct portions) is all yummy delicious and not going to pack on the pounds. 

Now on to the Protein!! Don’t think that if all you eat is protein you will be a lean mean fighting machine. All your body will be is hungry for some bread. ( whole wheat or a nice sprouted wheat of course). Your body can only take so much of one nutrient before it starts storing it as fat until it is needed. So there is such a thing as “too much of a good thing”. Just be mindful of this when you pick an extra piece of protein over that sweet potato.

Avocados, Nuts, Nut butters, Olive oil yum, yum, yum. I love the “healthy fats” as much as anyone. However, these foods are still fat! They are fat that helps you but fat nonetheless. For example, I used to eat 2 hard boiled eggs, half an avocado and toast. All healthy and hitting every food group right..? But, I had a problem I couldn’t get my body to where I wanted it to be. It was driving me nuts! oh yea I was eating those too! Little did I realize that my fat content was way too high. I was almost at half of the fat I needed for the day, before lunch time. I wasn’t being balanced. Once I swapped one of the eggs for 2 egg whites and ate a 1/4 of the avocado, it helped reduce my fat intake for the day and my body started the transformation I was desiring.

If you are not getting the result you want with the eating plan you’re on, maybe it’s time to review and remake your eating choices. Add some of the foods you took away. Like, more carbs, and less fat. (And if you haven’t noticed my theme in this post yet. It’s moderation). Ex- Measure out your cereal or rice to the appropriate serving size and be conscious and aware of how you are fueling your body. It is all about choices. Do you like Oreo’s? Allow yourself a treat once a week. Go enjoy! But remember a serving of Oreo’s is 2 not the sleeve! Small changes make big differences. So don’t be afraid of your morning toast or oatmeal, protein is not the only solution to a rock hard body and just because they’re good fats doesn’t mean you can eat as much as you want. So, be careful. And measuring cups are your friends, until you learn to eyeball portion sizes.  A way to start is  to check out choosemyplate.gov to help balance out your diet and get some ideas about foods you can try. And proper portion sizes.

Happy Eating!!

Disclaimer. This post is geared towards a person who is a workout enthusiast or works with a trainer and may need to change their diet. Another post will be written geared more towards an athlete at a later time.

First thing first! When I’m training a new client there are some essential things I believe a person should learn. Disclaimer- Always be cleared by your doctor for physical activity especially if you are coming back from an injury or a surgery. Once you have done that you are ready to go.

My top 5 movements to start your fitness journey with are.

1)Push Movement ie-Push up- A push-up can be done on the floor, on your knees, on a bench, bosu or stability ball. This movement activates your chest muscles and gets core work involved as well.

2)Press Movement Ex-Shoulder Press, Leg Press, Chest Press. This movement forces weight away from the body. With a slow concentric movement towards the body, and usually an a faster eccentric contraction away from your body.

3)Pull -A pulling motion. The best example is a pull-up, lat pull down, or a seated row just to name a few. Most pulling exercises activate the back muscles, lats,rhomboids and rear delts. Just to name a few.

4)Squat- (My personal fav!) Doing a proper squat is vital because your knees are a big part of the equation. Knees over toes, your weight set to the back of your heels. And don’t lean forward too much. Your legs have some of the biggest muscles in your body. They provide a lot of calorie burn when muscle starts to develop. So, when you get the form down progress this exercise by adding moderate to heavy weight.

5) And last but definitely not least CORE!!!! Everyone’s trouble zone. One of the best ways to start is a plank. The plank works all aspects of the abs. and the isolation of the exercise helps keep you engaged for an extended period of time that is longer than a crunch. I like to keep it interesting with my clients so I have them do (london bridges) which is dropping your hips side to side in the plank position, or toe tapping side to side. The longer you can hold this exercise, the better! But, one of my pet peeves is when people look at their toes. When you do this it rounds the back, stresses  the shoulders and disrupts proper breathing in the position. Make sure to have a neutral spine looking slightly forward and down. And you will be on your way to awesome abs!

These five movements are the foundation for any productive effective workout. Form is a primary focal point when it comes to doing any movement. If you don’t have correct form you can seriously injure yourself. The problem that most people have with form (especially men) is it requires one to use less weight then what they would like, and some feel they are not working as hard or getting the full benefit of the exercise. But, in the long run it will save you from enduring a lot of pain and possible injury in the long run.

So, that’s it friends I hope this helps you out if you are at your local gym staring at the weights not sure where to start. Each exercise can be done in a circuit 2-3x’s 12-15 repetitions for each exercise. Go to your gym with confidence and a plan!

DEE

Happy New Year everyone! I hope everyone had an amazing holiday. If you are anything like me you threw caution to the wind and you just enjoyed the holidays and didn’t concern yourself too much with your fitness lifestyle.  My normal healthy eating habits took a vacation and I enjoyed what the holiday season had to offer. However, my exercise regimen stayed pretty consistent.

Every year millions of people decide that the New Year means New fitness goals! And that’s great. However, people put unrealistic expectations on what they can do in a very short period of time. The first thing I tell my clients is that, “it didn’t take you a month to put on the weight it will take more than a month to lose it”. Here are a few things to think about when starting your fitness goals.

1) What are your goals? Decide what your goals are going to be. If it is to lose 10lbs, that’s good. But, give yourself more time then you think you need. For example give yourself eight weeks to lose the weight instead of four.

2)Allow yourself some flexibility. We all have things come up in our lives, we miss a workout because of a late night at work. Or you are too tired to to cook that healthy meal so $1 pizza it is. It happens! Don’t make it a habit, but take into consideration the plot twist life likes to throw at you just to keep things interesting.

3) Start making small changes to your diet. Be consistent. If you are a big soda drinker omit or lower your intake. Small changes make big results. Remember when you cheat, the only person you’re cheating is yourself. (I know this sounds super cliche. But it is TRUE). You won’t get the results you want. And if you have a trainer we can tell if you are cheating.

4) One of the most important things to NOT do is jump into an extreme training program. Especially if you are new to fitness. Start moderately and figure out what works best for you. If you’re a beginner a high intensity bootcamp class might not be the best option for you. A high intensity class might cause injury instead of the results you want. Start with stretching, sculpting or a TRX class. And again if you are new to the fitness game start with 25-30 mins of cardio see how you feel and go up from there.

If you keep these four things in mind you can be on your way to starting a long lasting healthy fitness lifestyle!

xoxo