Studio One to One

Sometimes, we get stuck in the bad habit of measuring our health and wellness by looking at the number on the scale or size on the clothing tags.  Certainly, we all know someone who claims to never work out, eat whatever they want, and still manage to look great.  However, a thin person can still have a very high percentage of body fat.  It's a condition called "skinny fat."  It can be a deceptive and dangerous condition. There is a difference between being thin and being healthy, and one must look to body composition to understand it.

Body composition is a measure of the lean tissue and the fatty tissue that makes up your body weight.  A healthy body composition is determined by the percentage of fat versus lean muscle mass.  Obviously, it is best to keep fat lower and lean muscle mass higher.

Those who are blessed with the "naturally thin" gene shouldn't exclude exercise from their daily routines just because they don't necessarily need to lose weight.  Without exercise, even thin women face a number of serious health conditions including osteoporosis, heart disease, diabetes, high cholesterol and stroke.  Lack of exercise leads to fat forming around the hips and abdomen, especially in women.  So someone who looks skinny can really have a large percentage of body fat.   

The scale should never be the ultimate test in physical fitness.  If using a personal trainer, ensure that they use skin fold calibers to measure your body fat index.  Some less accurate methods of measure are scales you step on barefoot, or holding the electronic handles of a small machine. 

The American Council on Exercise (ACE) recommends that depending on her build, a fit woman have 14 to 24% body fat, while men should have somewhere between 6 and 17% to fall within what ACE considers the "Athlete" or "Fitness" classifications. That amount helps regulate body temperature, cushion organs, and act as a fuel reserve. But ACE sets the bar for obesity at 32 percent for women and 25 percent for men.  The result is that a "thin-looking" obese population does exist even though these folks are not obviously overweight. Part of the reason may be Americans' obsession with thinness, not fitness, as the end result of dieting. 

So, if you feel like you're exempt from eating sensibly and exercising just because you're happy with the number on the scale, think again.  Incorporate both regular strength training AND cardiovascular exercise into your wellness routine to be truly fit!

Regan Case is an ACE-Certified Personal Trainer with Studio One to One.  For more information, visit www.studio-onetoone.com or call (678)367-3619.

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Ahhh, ‘tis the season…to gain the inevitable 5-10 pounds, you say?  Recent studies have shown that the average weight gain during the six weeks between Thanksgiving and Christmas isn’t as much as we think.  However, the majority of us never end up dropping those extra couple of pounds.  Make the commitment now to not let that happen this year.  You’ll have a jump start on your New Year’s resolutions, and you’ll feel much better about yourself in the process.  Here are some painless recommendations on how to make it happen:

o       Never go to holiday parties starving.  Eat a small, healthy snack beforehand.  If you have the chance to bring something, make it a healthy, low-fat choice.  At the party, don’t linger near the food table when socializing and limit alcohol intake.

o       Increase your daily activity during the holidays.  Add an extra workout, or if that’s not possible, park further away when shopping, take the stairs more than usual, or go for a walk after dinner.  It all adds up, and sprinkling exercise throughout your day keeps your metabolism revved, burning more calories all day long. 

o       Learn and use some healthy calorie and fat substitutions in your holiday cooking:  replacing higher fat cream and butter with reduced-fat or fat-free varieties, replacing butter with applesauce or baby pureed prunes in baking recipes, and using less sugar or a sugar-substitute.

o       Fill up on fibrous veggies and fruits—they keep you regular, and fill you up with fewer calories.

o       Add weight-listing and resistance training to your regular workouts.  Not only will you increase your calorie-blasting and metabolism-boosting muscle while adding tone and shape to your body, but you’ll also decrease your risk of many chronic diseases and conditions, including high cholesterol and osteoporosis.  The benefits are endless.  If you’re new to strength training, be sure you learn the proper technique from a well-qualified Certified Personal Trainer.

o       Don’t set yourself up for disappoint by expecting to lose weight during the holidays.  Instead, focus on maintaining your weight, and establishing new habits for the upcoming New Year.  If losing weight or toning up has been a common resolution that you’ve had trouble achieving in the past, try a different approach!  Find a dependable workout partner to help keep you motivated and hold you accountable, or consider hiring a qualified, Certified Personal Trainer. 

Regan Case is an ACE-Certified Personal Trainer with Studio One to One.  For more information, visit www.studio-onetoone.com or call (678)367-3619.

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Fall is upon us, and so is the time where we spend lots of time in jeans.  Want to look great in your favorite pair?  Start now and you’ll be fabulous in jeans by the time the cool air blows in!  Focus on the three basics: cardiovascular exercise, strength training, and sensible eating.

When doing your cardio, mix it up by using machines that target the thighs, butt, hips, and calves such as the treadmill, stair stepper, and elliptical machine.  Use each machine strategically to hit the typical jean problem areas.  For example, use incline on the treadmill or walk laterally to work your thighs, go backwards on the elliptical to focus on the glutes, or use the stair stepper on your toes at a fast pace to tone the calf muscles.  Include 4-5 30-45 minute sessions of cardio per week

Strength training must be incorporated with cardio in order to tone and build those muscles, increase your metabolism and burn more fat.  Here are five exercises that will help you tone and look great in your jeans:

1.      Butt Lift  Laying on your back with your knees bent lift your hips off the floor while keeping your back straight. Keep your glutes contracted throughout the exercise.

2.      Leg Circles Kneel on left knee with left foot behind you. Extend and raise right leg parallel to floor and circle forward six times, keeping movement small. Then reverse motion. Switch sides and repeat with left leg.

3.      Jump squats Stand with feet shoulder width apart in half squat position with arms at your sides. Jump up as high as possible while swinging your arms upward, and then go back to starting position.

4.      Wall sit with toe raise Stand with back against the wall with feet shoulder width apart. Slide down the wall until your legs are at a 90 degree angle and raise up onto your toes to contract your calf muscles. Hold this position for as long as you can.

5.      Bicycle  Lie on your back with knees bent and feet raised about six inches off of the floor. Put your hands behind your head. Contracting your abs crunch up and twist, bringing your right shoulder to the left knee, switch and repeat.

Lastly, nutrition is crucial. You have to make sure that you are eating five to six healthy, well- balanced small meals per day in order to keep your metabolism revved up. If you’re not prepared when hunger strikes you’ll tend to reach for the junk foods.

By following the above advice, you will be getting the most out of the time you spend at the gym to look great in your jeans by “jeans season!”

Regan Case is an ACE-Certified Personal Trainer with Studio One to One.  For more information, visit www.studio-onetoone.com or call (678)367-3619.

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Analyzing the failure of a wellness regimen is much like picking at the details of a failed relationship.  It’s always easier to blame someone else, isn’t it?  In either situation, it’s all too easy to make excuses.  Here are some of the most common reasons for failure… and how to avoid them.

1. Missing the big picture.  Every fitness regimen should include strength training, cardiovascular exercise, and diet.  Each has equal importance and must be included in any lifestyle change.  Focusing on one or two components and ignoring the rest may produce short-term results, but typically doesn’t lead to long-term lifestyle change.
2. Lack of support.  Lifestyle change sounds drastic and it is.  Incorporating fitness and wellness into your lifestyle usually means spending less time eating out and socializing, likely resulting in friends and family feeling neglected.  To avoid this, get their support prior to starting a new program.  You just might get them to join you!
3. Lack of accountability.  To ensure success, a coach can be a great asset to support you with lifestyle change.  A good coach will track your goals and progress along the way, help overcome obstacles, and reward achievements.  Consider soliciting help from a find a friend committed to a healthy lifestyle.  Ideally, hire a certified personal trainer to ensure accountability.
4. Overdoing it.  Often when starting a new fitness regimen, we go at it aggressively by working out everyday and following a diet that focuses on deprivation.  First, your body needs fuel, especially given the increase in physical activity.  Providing your body with a day of rest can be just as important as the days you’re active.  Your muscles need to recover from the stress you’ve placed on them, particularly if you’re weight training.  Avoid burnout by establishing a reasonable schedule consisting of 3-4 days of cardio, 2-3 days of strength training, and a well balanced diet.
5. “What works for someone else will work for me.”  Our bodies are different.   If the friend whose body you admire most eats what she wants and her fitness routine consists of two days of yoga, that’s great, but it’s probably not going to lead to the same results for you.  Know your body, analyze what has worked in the past, what’s working now, and do the things that have proven to be effective.

Regan Case is an ACE-Certified Personal Trainer with Studio One to One.  For more information, visit www.studio-onetoone.com or call (678)367-3619.

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Gone are the days that only the rich and famous can afford personal trainers.  Today, personal trainers are affordable, more abundant, and are an option for anyone wanting to achieve their fitness goals.  Often, the most daunting task can be finding a qualified personal trainer in your area who best matches your workout style.  Learn how to find the right personal trainer for you.

Start your search by asking yourself a few questions:

• What certification will my ideal personal trainer possess?  There are over 200 personal training certifications, but only 6 are accredited by the National Commission for Certifying Agencies and are the most widely recognized.  Be sure your personal trainer has one of these certifications.
• What rate am I willing to pay?  Expect to spend around $60 per hour for training from a qualified professional.  Some trainers offer the option to share sessions with a partner to make it more affordable.
• What qualities will my ideal personal trainer possess to ensure I meet my fitness goals?  Part of the service a personal trainer provides is ensuring you stay motivated.  Your first meeting should include a goal-setting discussion.  Ideally, the trainer will conduct a fitness assessment and record your measurements prior to your first workout.  Then, the personal trainer should measure periodically to compare results and assess progress toward meeting you goals.  Benchmarking at regular intervals can help quantify your success and ensure you stay motivated to keep training.
• How much time do I have to commit?  The most common formula for success with a personal trainer is two to three hour-long sessions per week.  Some trainers offer half-hour sessions, but you should consider whether you will be able to achieve the results you expect in half-hour sessions.
• Where do I want to work out? Personal trainers may conduct their sessions at a gym, in your home, or a private studio.  If crowds intimidate or distract you, you may want to avoid trainers who train at an open gym.  If you’re more comfortable training in a private environment, find a trainer who can accommodate you.
• How do I want to measure my success?  A good personal trainer will define your goals along with you, design a custom program, and deliver results.

 

Making the investment in a personal trainer is a big decision.  They can be very motivating, keep you safe, and help deliver the results you haven't been able to achieve alone.  Most importantly, remember that just because a person calls themselves a personal trainer does not mean they are worthy of the title.  Do your homework, meet with them in person, and go with your gut instinct on making a decision.  This is a very worthwhile investment in you and your health, after all! 

Regan Case is an ACE-Certified Personal Trainer with Studio One to One.  For more information, visit www.studio-onetoone.com or call (678) 367-3619. 

 

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