TRX

abs!  abs!  abs!

Gotta do plank or its not officially a workout!

TRX

Ok-TRX, here I come!

Aerobifit 4507 Kelvin Dr. Houston, TX 77005

Fit Tip of the Week

Eating out?  Be polite, but firm.  Request no sauce, no sour cream and no bacon (bits).  Ask for steamed veggies, a baked or grilled entree, and no butter.  Be sure and have fresh fruit or berries for dessert.  If you must drink try to take only one glass of red wine.

Try something new!

Everyone knows how much I love my personal training gig, but now I've added a new workout to my repertoire!  I am now available to assist you with personal training, TRX training, or my new B-Fit workout.  B-Fit will be held at Aerobifit, 4507 Kelvin Dr. on Tuesday & Thursday evenings 6:30-7:30.  Check out the combo cross-fit/boot-camp style class and be ready to work!  Class sizes are limited to 3 for TRX and 4 for B-Fit so don't wait until the last minute to sign up.  Oh, yeah, bring a towel-you're gonna need that.

Time, Time, and (less/more), Time

Feel like you're just not getting it all done in a day?  Exercise!?  No time for that!!!  Nothing irritates me more as a trainer than to get a call from my client saying "they have too much to do" or " there are errands to get done" so they can't come to the session.  Really???
Since it's "back to school" and shops are advertising their school supplies, take a cue from the teacher's list and pick up your own agenda.  I know, I know, you carry a blackberry or smart phone or whatever-use it much for record keeping?
I'm a huge fan of the traditional composition notebook.  Grab one and start making a To-Do List.  Prioritize each days necessary jobs and include your training!  You'll be amazed at how well you will manage your time when its in black & white in front of you.  Don't forget to check off items as you go.
Extra pages in that big book....ahhh...an excellent place to jot down your food log :)

Just read this on Get Fit Source and LOVED it! Push-ups rule!

This NYT article by the well known health and fitness writer, Tara Parker-Pope, dissects the standard push-up.  Here are some highlights from the article. 

1. The push-up is a good barometer of overall fitness engaging muscle groups in the arms, chest, abdomen, hips and legs.
2.  The obesity epidemic has made push-ups more difficult to perform for the average American—pushing up all that extra weight is not easy.
3. The aerobics revolution has shifted emphasis away from maintaining upper body strength, which is not a good thing.
4. Lots of people can’t do push-ups, including for the reasons listed above.  Kids are failing push-up tests at an alarming frequency rate.
5. Being able to do push-ups is particularly important as we age as push-ups can provide the strength and muscle memory to reach out and break a fall, and it’s well known that falls can be debilitating for seniors.
6. People lose strength as they age but regular exercise enlarges muscle fibers and can mitigate the decline.
7.  A 40 year old man should be able to do 27 push-ups.  At age 60, the number is 17.

While the article focuses on the time honored push-up, it is really another wake up call regarding the importance of exercise in life and particularly as we age.  Let’s face, how many 60 year old men can hit the deck and crack out 17 push-ups?  Staying in shape confers huge health and lifestyle benefits as we age.  Push-ups are a good barometer of your overall fitness and should be part of any training program. 

Make sure you're getting the right combination of foods to maximize your fat burning potential: eat a diet consisting of 40-45% of daily calories from carbs, 30% from protein, and 25-30% from fat.
If you can't live without your "Three Meals a Day" and the idea of eating mini-meals puts you off-don't stress! Eat only when your body needs a boost. Eat often enough so that you don't pig out in one meal; our bodies just can't handle all those calories at once. There is nothing wrong with three meals and a snack in the mid-afternoon. Just make sure it's not a high-fat/calorie goodie (yes, that includes coffees!)

I volunteer at the SPCA one day a week for three hours. Think I can make this part of my training for a day??? Whew, it's hot outside and most of those dogs need some serious leash training! That's what I get for working with "big dogs, " huh. Hmm...could have something to do with the fact that they are starved for attention and activity! Super fun; super exhausting. Remind me to get out my pedometer to see what I'm cranking these days.

Nutrition Facts

Serving Size about 1/3-second spray (.266g)
Servings per container about 526

Calories 0 Fat Calories 0

Are you checking the labels for serving sizes?

To add calories/grams per serving you must use the exact suggesting serving size. If you eat more, then you have to tack on extra calories. Back to the Pam label, it tells us that a 1 second spray is <1 g fat and 7 calories and should cover a 10 inch skillet. Still better than butter or oil, but probably not as low fat/low in calories as you thought.

Be sure to be consistent and persistent in reading labels. I'm sure you've also guessed where this is headed-don't forget to jot down your food in a journal/log for the best results.