Fit Tip

Everyone knows I'm all about strength training and using free weights. 

This week I'm reminding you not to forget the beauty of using machines to do your strength training.  When lifting free weights, we use our core and other muscles to help us manipulate the additional weights; when using machines, we are able to stress the particular muscle group designed for that machine's use. 

For example, the leg press machine, we are positioned in a manner that allows just our hams, glutes, and quads (we're not "holding" ourselves up and stable) to work against the added weight.  During a squat, we're using many more muscle groups to move the weight.

If, like me, you've practically disregarded all machine work, make it your goal this month to hit the machines at least once a week (per muscle group).

Keep it up!

We're already one week in to the New Year and I'm sure you are all keeping up your fitness goals.  I was having a conversion with a client this week about "eating in."  K had resolved to start eating at home more and cooking with her own recipes, ingredients, and add-ins to insure she was in control of exactly what she was consuming.  Awesome! 

Don't be afraid to remake your favs.  I really enjoy finding a recipe and deconstructing it to make it a healthier version of a tasty dish.  Just a few easy substitutions can really make any dish amazingly lighter and healthier.  Don't be shy about using whole wheat flour, adding flax or wheat germ, substituting apple sauce for oil, using Stivia instead of sugar, and sprinkling in any other spice than salt.

Absolutely ditch those creamy, buttery sauces and the salt!  You'll be pleasantly surprised at how delicious your foods are without all that gunk.

Fit Tip

Yes!  It's a new year, and a new you!  I've said it before, and I'll say it again- plan small goals to insuresuccess in your long term plans.  Review your resolutions; you're only three days in so surely you haven't misplaced them yet :)  Specify, in writing, what you would like to happen in one week, one month, three months, six, etc. 

For example, originally you resolved to "lose weight."  Be exact (but practical) "lose one pound a week for four weeks."  "Get in shape" might become "walk for 20 minutes, 6 days a week."

It's not too late to resolve, refocus, reinforce great habits for 2011.  Much success-I'll check back with you soon!