If the thought of pedaling a stationary bike or walking on a treadmill brings about thoughts of medieval torture devices as you head to the gym, you are not alone. In fact, most gym-goers view cardio as a necessary evil instead of an enjoyable exercise. However, what if we told you that cardio training can be fun, increase performance and help you drop that extra ten pounds without once stepping onto a cardio machine?

     Agility training is another form of cardio fitness that can be fun and create more helpful results for the body than simply increasing cardiovascular efficiency and decreasing body fat.

     Weekend warriors and those simply racing through the daily grind can benefit from adding in a few agility training drills to increase performance.
Agility training teaches the body to start, stop and change direction quickly while maintaining proper posture. Agility challenges you to control your center of gravity over a changing base of support while changing directions at varying speeds. It is important to remember that we move at varying speeds and in various planes each day.

     Training to improve movement not only increases functional capabilities, but will help you avoid injuries by teaching the mind and body to work together and move at different speeds using the correct muscle at the correct time in the correct plane of motion. Agility training can provide numerous overall training benefits such as challenging your core, legs, balance, reactive capabilities, increasing your cardiovascular efficiency and best of all decreasing body fat.

     Agility work can be done using cones or lines and is best performed on a basketball court, tennis court, grass field or in an aerobics room. Performing agility drills on concrete is not advised and may be harmful to your body. Opt for surfaces that provide better control for short, quick movements and avoid surfaces that may have loose gravel or feel slippery. With agility training, the proper surface can make all the difference.

Ask your Personal Trainer for more agility today!

The simplest, easiest, most basic moves are usually the most important gift you can give your body every day. These exercises are preventative movements that when done on a daily basis will keep you tuned up so you don’t miss out on life. 

Here are a few of the stretches I do with clients on a daily basis after our exercise sessions; they can be done at anytime even before you get out of bed.  I recommend doing them before and after a good workout!

One Knee Hug:  Lying on your back, hug one knee into chest, feel stretch in lower back the other leg can be bent at knee or extended as needed for comfort.  Breathe. Switch legs.

Two Knee Hug:  Lying on your back, hug both knees into chest, feel stretch in lower back.  Breathe into the stretch feeling your spine lengthening with each breath.

Hip Rolls:  Lying on your back, knees bent, feet flat on floor, arms out to the side in a T position, shoulders level and palms up.  Rotating from the hip allow your legs, knees together to roll to the right side.  Attempt to keep your shoulders flat on the floor.  Breathe into the torso stretch.  Pull your abdominals in and bring your knees back to center and roll them to the other side.

Pelvic Lift:  Lying on your back, knees bent, feet flat on floor and shoulder width apart, arms out to the side in a T position.  Lift your hips up into the air; keep weight centered in your whole foot and on shoulders.  Slowly roll yourself down, starting from your mid back, lower back and then rear end. Articulate the spine as though it were a ‘string of pearls’ make sure your knees stay still during the movement – they have a tendency to roll open during the lowering.  Breathe.

Elbow Prop-Up:  Roll over onto your belly, prop yourself up on your elbows, legs extended together behind you.  Visualize lifting your chest.  Pull in your abs and feel your spine naturally extend, drop your shoulders back and down.  Breathe.

Tips & Warnings:

Don’t force yourself to stretch to far.  Forced stretches can do more harm than good.  Practice the relaxed, deep breathing form of stretching.

Certain exercise routines can be a good way to reduce lower back pain.

Hire a Certified Fitness Professional, as they will know which exercises and back stretches are best for you.

Keep your muscles hydrated by drinking lots of water to help reduce the inflammation that can cause further back muscle pain

If you have prolonged pain, consider seeing a Chiropractor for back pain relieve before going with a surgical option.

Always check with your doctor before starting an exercise routine.

Based on eating 5 times a day:  3 meals 2 snacks

Carbohydrates  55%        Protein  25%       Fat  20%

 Do Macro-Nutrients Matter?

There is a difference of opinion on this. Some feel that only calories count, whilst others argue that distribution of nutrients is what is important. The reality is – you must find what works for you – and to do this you have to start somewhere! If it doesn’t work – try something else.  Several fitness experts feel that extremes (such as very low carb, and very low fat, are only appropriate for a small section of the population).

Getting It In Context

Here’s a quick look at what the gram values are for some common items: (note that we are not delving into the nutritional quality aspects here – such as sodium, calcium, breakdown of fats, ingredients etc…)

Learn the label language:

One of the best ways to find healthy products is to check food labels. Here are some terms to

look for when choosing low-sodium, lowfat, and low-calorie items:

PHRASE WHAT IT MEANS

FOR SODIUM

Sodium free or salt free Less than 5 milligrams per serving

Very low sodium 35 milligrams or less per serving

Low sodium 140 milligrams or less per serving

Low sodium meal 140 milligrams or less per 3.5 oz. (100 grams) Reduced or less sodium At least 25% less sodium than the regular version Light in sodium Half the sodium of the regular version

Unsalted or no salt added No salt added to the product during processing

FOR FATS

Fat free Less than 0.5 grams per serving

Low saturated fat 1 gram or less per serving

Lowfat 3 grams or less per serving

Reduced fat At least 25% less fat than the regular version

Light in fat Half the fat of the regular version

FOR CALORIES

Calorie free Less than 5 calories per serving

Low calorie 40 calories or less per serving

Reduced calorie At least 25% fewer calories than the regular version

Light or lite Half the fat or 1/3 of the calories of the regular version

Nutri-this, Atkins-that, Zone, South Beach, it can all be very confusing and overwhelming.  Here are some basic principles to start you off on your transformation journey.

Weight loss or Fat loss?

When talking about losing weight, we really mean losing fat.  Weight loss can be muscle, water (fluid), or fat.  Standing on the scales gives you no clue as to your body composition. – so don’t weigh yourself too much or too often.  It can really play mind games.  Our weight fluctuates (often due to hydration levels).  The mirror, clothes-fitting, old photos, etc. – can all provide feedback on our fat loss – not just the scales.

How do you lose fat?

In a nutshell, it’s a simple law of energy intake and expenditure.  Eating more than you are using means you gain weight.  Burning more than your eating means you lose weight.  Unfortunately it’s not so simple.  Losing fat (for most people) is hard – get used to the idea so you won’t struggle so much with disappointment.

There are 5 principles to keep in mind:

Diet (nutrition)

Cardio (Exercise)

Dedication (Consistency)

Goals

Weight Training

It is possible to lose fat with correct diet alone (for some people) – but the best chance of success will be to apply all of these principles.  Even the perfect diet plan can fail if you cannot keep with it.

What’s weight training got to do with fat loss?

Weight (or strength) training is not essential to fat loss – but it sure helps.  A weight training workout boosts metabolism for the whole day and helps build lean muscle.  Muscle is metabolically active – it needs fuel – therefore helps you burn more calories all the time.

If you are thinking about weight training – think about this:

Do I want my body to be strong and useful?  Or is my body only for people to looks at?

Lifting weights makes your body strong and useful.

Can’t I just eat less and skip meals?

 It’s natural to want to do this – but it’s not quite right.  “I must lose weight so I’m going to starve myself”.  This is where things get confusing.  Starve the body too much, and it gets the hint and slows down – you’ll feel irritable, fatigued and begin to lose muscle as well as fat.  After tearing your way through hunger pangs and dreams of food the chances are you will binge, or start eating back how you used to.  Guess what happens?  The weight piles back on because your body is still in “slow” mode.  Fat loss is all about calorie reduction, but a calorie intake that is too low will cause problems.

Why bother with exercise?

There are few people that have lost fat (and maintained it), without making exercise a part of their life.  Cardiovascular fitness has many health benefits – mainly keeping your heart strong and healthy.  Including some form of exercise as a natural part of your life will give you an even bigger chance of success.  Just remember consistency and variety!  Cardio exercise can be many things: brisk walking, jogging, cycling, swimming, tennis etc.

There’s so much to learn – Help!

 There are hundreds of diet books and weight loss programs out there.  Many of them have outrageous claims, but remember:

• There is no one size fits all weight loss program
• There is no magic bullet or miracle cure
•  There is absolutely EVERY chance that you can transform yourself.
•   It is completely possible for you to lose the fat and get healthier
•   BELIEVE in yourself.

What’s with all the different diets?

There are hundreds of diets.  Some diets work for some but not for others.  There are other diets that are clearly faulty.  Here are some simple guidelines.  Avoid the EXTREME (e.g. very-low carb or very low fat).  Learn about carbohydrates (good vs. bad), proteins and fats.  Learn about whole foods and learn how to reduce your intake of processed foods.  These factors seem to be common across the board.

Where do I start?

Reading this is a beginning.  It’s possible to start just by taking some of the higher calorie items (soft drinks, sweet tea etc.) out of your diet, and introducing some exercise.  Small changes can make a big difference.  However, without some serious commitment and identified goals, you will soon lose interest.  There’s nothing like results to keep you motivated.

The chances are you will need some serious help this is where a National Association of Sports Medicine Certified Personal Trainer (NASM CPT) can help.  They can develop programs to help you get started & keep you motivated.

Can it work for me?

Here’s the trick – we are all unique.  Different physical characteristics, different genetics.  This is why each of us will have to do slightly different things to get the fat loss going.  Be prepared for a long term commitment, a belief in change, and a new healthy lifestyle.  Weight loss will not only help you feel physically and emotionally better, it will also save you money by lowering your health and life insurance costs.

You can do it!

Say goodbye to being a victim.  Small step by small step you can achieve your goals.  You may trip up, you may have setbacks – but remember failure isn’t fatal

TAKE A BREAK

It doesn’t matter if you jet off to Italy or camp out on your couch, but it is important that you change your routine and reflect on your life from a new vantage point.

GOT A BFF?

Some are listeners, others cheerleaders and still others may push you to be honest with yourself.  As long as they make you feel cared for, you’ll heal more readily if you surround yourself with a good mix of them.

PINPOINT YOUR STRENGTHS AND VALUES.

People who are happy and flourish tend to participate in activities they are good at.  Whether it is fishing or making people feel good about themselves.  Not sure?  Ask friends for a frank evaluation.  Seek professional advice from a counselor.

ASK YOURSELF THE HARD QUESTIONS. 

Such as: What is missing in my life?  What needs improving?  What is keeping me from pursuing what I want?  How will I feel if I don’t pursue my dreams.?  Imagining the consequences of not acting can often provide the push you need.

  285 Calorie 

Grilled Chicken Parmesan 

Prep Time:      5 min               Cook Time:     15 minLevel:              Easy                Serves:            4

1 lb Chicken Breast 4 ea 4 oz cutlets pounded  thin                                                                            

Salt & pepper to taste

 4 Cloves Garlic, chopped

1 cup onion finely chopped

1 (28 oz) can diced tomatoes

1 cup, 20 leaves, fresh basil leaves, shredded

½ cup parmesan

4 oz smoked mozzarella, thinely sliced

Heat outdoor grill or indoor grill pan to high. Season chicken with salt and pepper and drizzle with extra-virgin olive oil to keep it from sticking to the grill. Cook 3 to 4 minutes on each side and transfer to a foil covered platter to hold. While chicken cooks, make sauce.

Place a medium pot on the stove over medium heat. Add the balance of extra-virgin olive oil. Add garlic, crushed red pepper flakes and chopped onions. Cook 10 minutes, stirring often. Add tomatoes and heat through, 2 minutes. Wilt in the basil and season the sauce with salt and pepper.

Preheat the broiler to high. Layer the chicken with tomato sauce in a casserole dish. Top the casserole with parmesan and mozzarella. Brown the casserole under the broiler 3 minutes.   Serve with salad and low cal dressing (not included in calorie count).

Train Happy – Get Healthy with Loretta 

817-597-1503

Yield: 4 Servings

Serving size: 4 oz cutlet

Each serving provides: Calories: 285

Total fat: 9.4 g

Saturated fat: 3.7 g

Total fiber: 3.9 g

Protein: 35.3 g

Carbohydrates: 14.5 g

Sugar:  6.1g

Sodium:  282.7 mg