Weight lifting, or resistance training, has benefits that no other sport or activity can replace. You may not like it, but you will love the results and benefits it can provide. If you want to be healthier and have a stronger and more beautiful body, then the best thing to do is get started on a resistance training program!

What Is Resistance Training?

Resistance training involves activities that use weights, machines or your own body weight, and in which muscles have to contract against an opposing force or resistance. It is also known as strength training or weight training. The goal of resistance training is to gradually and progressively overload the musculoskeletal system so it gets stronger.

Resistance training is not just for competitive athletes like powerlifters and bodybuilders, and cannot only be used to increase muscle size or strength, but rather is associated with significant improvements in overall health and well-being.
How Does Resistance Training Work?     

A resistance training program will include the use of various exercise equipment and machines like dumbbells or barbells for example. When performing a resistance exercise, the muscles of the body will contract against the weight. The muscle will then have to adapt to the extra weight, which will result in muscle hypertrophy or the enlarging and increasing of the muscle fibers to help in the muscle contraction. The number of fibers activated will also increase over time.

What Are the Benefits of Resistance Training?

1. Increases Bone Mineral Density: Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, bone mineral density decreases as the remodeling becomes less active. This is especially a problem in post-menopausal women. Bone mineral density remodeling is supported by hormones in our body. When the hormones decrease in the years leading up to menopause and then dramatically after menopause, bone mineral density decreases leading to osteoporosis. To address this problem, physical activity, specifically resistance training exercises in which the spine is under a load, as in a dumbbell squat for example, can prevent the loss of bone mineral density and also slowly build it up again.
2. Increases Strength and Functionality: As your strength and functionality improve through weight training, you will be able to enjoy a more active lifestyle. Activities of daily living, like picking up your child, or carrying the groceries up the stairs will become easier.
3. Reduces Body Fat: Resistance training can help reduce body fat in several ways. Not only are calories burned during exercise, but your metabolism continues to burn more calories for up to 24 hours following your workout. As overall muscle mass increases, your body will burn more calories, even when at rest. When resistance training is combined with cardiovascular training the effects on body fat reduction are maximized.
4. Improves State of the Elderly: For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by age, allowing for a more independent lifestyle, without needing to rely on other people for doing simple tasks. It can also decrease the risk of injuries, by improving strength, functionality, and balance.
5. Improves Heart Condition: Regular resistance training can result in a lowered resting heart rate, lowered blood pressure, and lowered cholesterol, significantly reducing the risk of heart disease.

This by no means exhausts the list of benefits resistance training can provide. As mentioned above, many of these benefits are exclusive to resistance training and there’s just no replacement for them!

Where Do I Start?

Before doing any resistance training, it is recommended you consult with your physician, especially if you have any medical conditions or are overweight. This kind of training is not something that should be explored on your own. It does require some fundamental knowledge to provide you with the benefits you are seeking and prevent injury. A knowledgeable Personal Trainer can design a workout for your specific needs and goals, and instruct you in proper form and execution of each exercise in your workout. Seeking the help of a Personal Trainer for six months to a year should give you all the fundamental knowledge you need to live a healthier and more active lifestyle.

Check this blog often as I will dispel some of the common myths associated with resistance training in a future article. I will also add additional resources and services to help you on your path to a healthier and more beautiful you in the coming months.

Technorati Tags: weight training, resistance training, strength training, weight loss, osteoporosis, exercise

Do you love bread, cake, pasta? Do you feel guilty every time you eat them?  Before you take drastic measures like the Atkins Diet for example, let me share a secret of mine with you…

You can now block up to 500 carb calories per meal with this amazing all natural supplement - Nutrilite Carb Blocker 2.  It is the first supplement to help block absorption of both sugars and starches. It works by inhibiting the activity of digestive enzymes whose job it is to break down carbohydrates for your body to absorb and store as fat.

Nutrilite Carb Blocker 2 is a natural, ephedra-free dietary supplement that’s made from fermented soy and white kidney bean extracts. It can be a great addition to your sensible weight-loss plan that includes eating healthier, smaller portions and exercising more often.

It takes an energy expenditure (negative energy balance) of 3500 calories to lose 1 pound of body weight, so when you block 500 calories a day you will block a total of 3500 calories a week, which should result in 1 pound lost. Recommended weight loss is only 1 - 2 pounds a week, which is healthy and sustainable. Nutrilite Carb Blocker 2 can help you stay right on target!

Nutrilite Carb Blocker 2:

• Is a gentle way to help control calorie absorption from table sugar and starches such as breads, cereals, pasta, rice, potatoes, peas, dried beans, and other carbohydrate-rich foods.
• Still gives your body the benefit of the vitamins, minerals, and fiber found in carbohydrate-containing foods.
• Provides natural, non-stimulating carbohydrate control.
• Helps keep you feeling fuller, longer.

Nutrilite Carb Blocker 2 is not available in stores, but you can get it now online at the eCoachBiggi.com Online Store.
(Also remember our 180 day satisfaction guarantee and free shipping on qualifying orders over $75!)

Technorati Tags: carbohydrates, carbs, Atkins, diet, weight loss, nutrition

This week the Center for Disease Control and Prevention released the latest statistics on diabetes in the US. Nearly 24 million people now have diabetes, which is an increase of a whopping 3 million in just the last two years!
If you suffer from obesity, poor diet, and a lack of exercise, you could be next!
The good news is that more people are aware of diabetes, its causes and its effects like blindness, kidney disease, limb loss and heart disease.
Desperate to avoid becoming the next victim of this quickly spreading disease, they approach me for my personal training and coaching services.
One of them is my client Phyllis, who wrote me the letter below.

June 20, 2008:

I came to Biggi a truly broken woman from the standpoint of my physical health, self-confidence, and happiness-energy quotient!  My weight was at an all time high 188, my muscle mass was declining to the point of making it hard for me to climb and descend stairs, due to the very weak muscles surrounding my knees, my weak front and back thigh muscles, and my weak calf muscles.  My arms were so out of shape that I refused to wear short sleeve shirts, even in the summer, and my back was starting to accumulate fat under my shoulder blades down to the increasing evidence of the development of some unsightly love handles.  Have I mentioned that my breasts seemed to be dissolving into my abdomen due to the growing size of my stomach?  Basically I was losing major definition everywhere and with it my confidence.

My youngest sister recommended training with Biggi and as desperate as I was I felt that I could make the commitment to at least go for the first day and have a free evaluation of my body.  Well let’s just fast forward 4 months to let you know that now I way 158 and still losing my goal is to weigh 118 by December 2008.  I have lost since my last measurements two months ago  6 inches from my waist, 2 inches from my hips, 1 inch from thighs, 1 inch from my arms and have come down one bra cup size ( 34 D to 34C).

I am sleeping longer and more soundly at night and my happiness-energy quotient is much higher: I am more outgoing and wearing much more revealing clothing (wore my first short sleeve shirt last week and walking shorts to show off my developing calves), my neighbors are commenting that I am melting away and I have gone from a size 16 pant to a size 10 and am in some size 8 dresses and skirts.  I have no trouble racing up stairs and running on the treadmill at a speed of 6 and incline of 3.5 for 2-3 minutes while having my usual discussion with Biggi about life, entertainment and global news.  My dogs and I walk 90 min-2 hours each day and I am even going to start riding my bike next week.  Oh almost forgot that my love handles are almost none existent and my abs are fit enough to handle my increasing number of crunches (currently 200) and I can now distinguish nicely between my chest and stomach…my waist is back and coca cola bottles will have nothing on me in a few months.  By the way my back is becoming "a lean mean push lateral pull machine" and is looking almost good enough to take to the beach:)

Now you might be thinking could I have accomplished all this by going to a club or gym and I can tell you emphatically "NO WAY!!!"  I had a membership that I wasn’t using because I was too embarrassed about my body to go regularly and when I did go did not get personalized and customized attention that Biggi gave me.  She evaluated my body and health level and then listened to my goals and dreams (having the body that I am starting to get did seem like a dream at the time and is quickly turning into a reality!) and we discussed my nutritional regime and then she started developing my plan.

I have never been bored with the training plans that Biggi develops since they change each time and she even has developed her own techniques that you will not find anywhere else!  Biggi also tries to make the routines as fun as possible and when you are not able to do certain movements she quickly adjusts the routine to ensure that you are able to work the muscles the routine is supposed to target. I started out very slow and only did two days a week.  When I saw the results I decided to up the ante and have been doing 4 days for the past 2 months.  For me it’s worth the investment.  I have learned to treat my body and health as a priority…we do the same thing to keep our cars running by investing money to get our cars on a regular maintenance schedule to ensure they stay in working order for as long as possible and let’s not mention their beauty regimes of washing and waxing.  So why not our bodies?  Should we not ensure that they stay in working order as long as possible to avoid losing our independence of movement and to keep them as beautiful as possible for as long as possible?

Now that I am looking and feeling better I will eventually use my club membership again but as an addition to my training with Biggi not as a substitution…no one can take the place of Biggi in maintaining a high functioning body and spirit.  Hope you’ll have a chance to experience her work outs!

A very healthy and pleased client,

Phyllis W.

Technorati Tags: diabetes, obesity, diet, exercise, testimonial, health, personal training

Scenario 1: You are trying to lose weight and go on a diet. After lots of suffering and sacrifice you lose weight, only to gain it all back after you stop the unsustainable diet you were on.

Scenario 2: You have incorporated exercise into your lifestyle. Congratulations, you are doing well! However, after hours at the gym and lots of sweat lost, you still haven’t lost any weight.

What is happening? Well, first of all, I want you to be proud of the changes you have made to improve your health. While weight loss might have been the only goal on your mind, I am sure you have noticed other improvements. Don’t give up yet! The problem is that it takes both, a regular exercise routine and a healthy, sustainable nutrition program.

How to start an exercise program: It does depend on your current health and physical condition, but I believe that everyone should be able to incorporate a daily walk. Begin with that, even if it’s just 10 minutes a day. Slowly increase the time and intensity of your walks, and maybe mix it up with some bicycling or hiking. Next it is very important to incorporate resistance, core, flexibility, and balance training into your workouts as well, when it comes to overall health benefits as well as weight loss. The best weight loss results can be achieved with a combination of cardio and resistance training. Now, I might be biased, but I think the best and safest way for anyone to at least begin an exercise regime is to work with a Personal Trainer. This will assure that the exercise you do is effective, and most importantly that you don’t get injured. Plus, it’s nice having someone hold your hand when trying something new.

How to change your nutrition for weight loss: Great news! I don’t want you to starve yourself. Rather, you’ll change what you eat, how often you eat, and how much you eat at one meal. A few basics to start with are:

1. Eliminate white flour and sugar from your diet.
2. Eat 3 - 5 small meals daily.
3. Don’t eat three hours before bed.
4. Eat a combination of lean proteins (i.e. fish, poultry, beef, egg whites) and vegetables with every meal.
5. Eat 5 - 9 servings of fruits and vegetables a day. Check out http://www.fruitsandveggiesmatter.gov/ for help.

How to make time for exercise: It’s hard being the perfect everything these days, isn’t it? Fitting exercise and healthy nutrition into your and your family’s lives isn’t easy. It doesn’t have to be all that hard either. The good news when it comes to exercise is that it all adds up. You can benefit from three 10-minute workouts as much as from one 30-minute workout! That’s right! Do a little bit whenever you can fit it in. Walk your kid to school, walk to the restaurant at lunch time, and then walk the dog in the evening. Done.

How to fit in healthy meals: There are ways to fit healthy and balanced meals into your life without a lot of time and effort, by using quality supplements that offer both, the best of nature and the best of science. I am going to write more about this subject in the coming weeks, but in the meantime, please feel free to browse my online store and stock up on healthy treats for your whole family.

Technorati Tags: weight loss, diet, exercise, nutrition, supplements

If you don’t spend the time and money to be healthy, I guarantee you, you will be spending time and money to be sick. It’s such a simple choice, isn’t it? Okay, not really. Staying healthy requires you to be committed and motivated while being sick just requires you to show up.
So yes, it is hard making the right choice and making your health a priority. That’s where I, your Personal Trainer, come in. I will be there every step of the way, providing the accountability, motivation, and knowledge necessary for you to become fit and stay healthy!

What Doctors don’t know will kill you! Doctors are trained to diagnose illness and disease, perform surgery, and prescribe drugs. That means, Doctors are much needed when your appendix is infected or your hip is broken. However, they cannot help you stay healthy. That’s not their job and not their field of expertise! So, how much time and money are you spending on your health care or shall we call it sick care? With so many diseases related to our sedentary lifestyles and nutrition habits, I once again guarantee you, that sooner or later you’ll pay the price for not taking care of yourself.

It’s funny that it is so hard for people to make themselves and their health a priority. How many people do you know, or are you one of them, that spend lots of time and a near fortune on their dogs? They know it’s important to exercise the dog and often even feed the dog much better than they feed themselves or their children!

Or think about the money that is spent on your annual vacation. A vacation is nice, if you don’t mind the stress prior and after it and the dreadful feeling of having to go back to work. Do you know that what people typically spend on a 10-day vacation can buy you half a year of Personal Training twice a week? The benefits of six months of twice a week training far outweigh the benefits of any vacation you will ever take! Again, not an easy choice, though, is it? However, if you think about it, the right choice is typically one of the hardest to make in any area of our lives.

Keeping people healthy and fit is my area of expertise. Wouldn’t you like to be healthy and happy, free of pain, feel good in your body, have less stress and improve your mood, have more energy, and be able to play with your kids? What are you waiting for? Make the right choice now and contact me!

Technorati Tags: health, fitness, personal training, priorities

1. I bring with me over 22 years of experience in fitness and nutrition.
2. I have been a Certified Personal Trainer for over 17 years now, holding a total of 4 certifications including one German and two national certifications. With that comes continuing education every year keeping me abreast of the most current developments in the field of health, fitness, and nutrition.
3. I incorporate all aspects of health into your workout with an emphasis on good posture and proper execution of each exercise, making them safe and effective for you. Workouts include resistance training, cardiovascular training, and core training, as well as balance and flexibility training. With that you maximize the use of your precious time compared to working just on one or two aspects of your physical health when taking yoga, Pilates, or dance classes for example.
4. I specialize in Weight Loss for Women and Training for Women over 50. Specialization allows me to get in-depth training as well as experience in a particular field and with that give you the best service and results for your particular goals and condition.
5. I am a former competitive bodybuilder, which allowed me to be completely immersed in exercise and nutrition 24/7. As bodybuilders prepare for competition the goal is to maintain muscle mass while decreasing body fat as much as possible. That’s basically the goal of any good weight loss program too.
6. I offer one-on-one training in complete privacy in my in-home studio in Albany. I also have all the latest equipment and fitness "toys," a clean studio, and offer towels, water, and fruit.
7. I produce results! Thanks to restructuring my business to only train clients that are truly motivated and committed to succeeding, my success as a trainer has increased. So you know that you will not be wasting your money with me.
8. I truly care about you and empathize with the challenges you encounter along the way.
9. I customize each workout to your needs, goals, and physical abilities. You can be assured that I am always punctual and prepared for you.
10. I am able to give you the push and motivation you need and still be nice about it. As a client once said, I am a Cheerleader not a Drill Sergeant.

Technorati Tags: Personal Training, Weight Loss, Health, Exercise, Core, Balance, Flexibility, Weight Training, Cardiovascular Training

All diets work. Temporarily! They aren’t fun. They aren’t sustainable. And in the end they just make you fatter.

I recently began watching British self-improvement guru Paul McKenna on The Learning Channel’s show "I Can Make You Thin!" He presented his views on how we should change the way we eat in order to lose weight. He does not believe in dieting. He made some interesting points, some of which you’ll love!

1. Eat when you are hungry. Yes, do eat. Don’t starve yourself. When you do starve yourself and / or go on a diet, you tell your body that food is scarce and it reacts by slowing down your metabolism and holding on to the weight you are trying to lose. You have heard it often enough - eat 5 smaller meals a day. When you follow all his suggestions, I believe this will become a natural byproduct. My body has been working like this for a long time now. I can never eat all that much during any given meal, but I will get hungry again 2 - 3 hours later. This will help speed up your metabolism and also keep your blood sugar stable throughout the day and thereby avoids energy highs and lows as well as cravings and binge eating.
2. Eat what you want. This has got to be your favorite! Right? You read this correctly, though. Paul wants you to be inspired by the foods you eat. He says, don’t eat what you think you are supposed to eat, but eat the things you like to eat. This point by itself doesn’t seem to fit in with what you’ve learned in the past nor your idea of weight loss. And I do have to warn you - this point too only works in conjunction with the other three points. This is very important to remember!
3. Eat consciously. This, I believe, is the most important point, and the point that is most different from the way you have been eating. We hardly ever taste the food we eat because we eat it too fast and are often distracted when we do eat. Paul says, overweight people think about food all the time, except when they are eating. That doesn’t make any sense, does it? We just don’t pay attention to the food we eat. The result is that we don’t really taste what we eat, we don’t chew it thoroughly, and we eat too much because we don’t feel when we are full. So start eating your food consciously. Chew it slowly. Put down your fork between every bite! A great experiment would also be to eat a meal blindfolded. Try it and see how much less you eat because you actually begin to feel full sooner. You might not be trained in listening to your body well enough to recognize the feeling of fullness yet. So, if you even think you are full, stop eating! Once you actually start tasting the foods you have been eating, your taste might actually change and you will automatically choose healthier foods.
4. Stop when you are full. As I mentioned above, you will have to learn to listen to your body and the signal it sends you when your stomach is full. And why wouldn’t you stop when you are full, now that you know you can eat again when you want and what you want.

The idea is to make food and eating an enjoyable event. It is freeing to know you don’t have to diet. Following these recommendations will result in you eating less food, more often, thereby increasing your metabolism and helping you lose weight. It will break a lot of your bad habits surrounding food.

So go ahead! Give it a try! And let me hear about your experience. How do you feel? Have you lost weight? (Remember to never weigh yourself more often than once a week. Weight fluctuates constantly.)

Technorati Tags: dieting, eating, weight loss, behavior modification, conscious eating

This is my recipe for a healthy smoothie I’ve been drinking twice a day for the last year now. It is filling, very easy and quick to prepare, and has lot’s of health benefits.

The protein assists with tissue repair and muscle growth. The fiber will keep your colon and heart healthy. The many vitamin, minerals and antioxidants strengthen the immune system. The flax oil provides Omega 3, 6, and 9 essential fatty acids that support heart health and help maintain beautiful hair, skin, and nails.

Ingredients:

• 3/4 cup water
• 1 serving whey protein powder (see label - a serving usually contains between 20 - 30 grams of protein)
• 2 Tbs ground flax seed
• 1 Tbs flax oil
• 1 ripe banana
• 1/2 cup strawberries (fresh or frozen)
• 1/2 cup blueberries (fresh or frozen)

Preparation:

Put all ingredients in a blender in the order listed. Blend until smooth. If shake is too thick, add just a little more water, if it’s too thin, add a little more fruit. Enjoy!

Technorati Tags: smoothie, fruit, whey protein, EFA, recipe, snack, fiber

Do you feel blah? I sure do. I am having a hard time motivating myself and connecting with life’s joys these days. Short winter days, clouds, rain, and very little exposure to sun light are all contributing to my mood. It seems as I age I am suffering more and more from Seasonal Affective Disorder (SAD) - a form of depression, with a mild form of it called the winter blues. It is brought on by a lack of exposure to sunlight.

I wonder how I survived growing up in Berlin, Germany, where the winter lasts 6 months. So, it’s definitely not something someone gets used to. Now what are some of the options to dealing with this kind of depression?

1. Light bulbs. Full-spectrum lights have a bluish glow and reflect a broad range of colors that are very similar to natural sunlight. These lights can improve your mood, your immune system, your sleep, and even enhance mental concentration.
2. Exercise. One of the most beneficial exercises in fighting depression is walking. Get outside and get some exercise. I also recommend more strenuous exercise like cardio and strength training to get the mood enhancing endorphins going.
3. Nutrition. Another way to beat the winter blues is to stick with good nutrition. While your body might be craving comfort foods, it will ultimately be much better for your body and your mood to stick with healthy foods like fruits and vegetables. So resist the urge to snack on sweets and starchy foods. How about fixing a comforting yet healthy chicken-vegetable soup?
4. Supplements. There is a wide range of vitamins, minerals, amino acids, and herbs that can help alleviate depression. Many of them support brain function and specifically serotonin levels. Others support normal hormone balance, specifically of the thyroid and adrenal glands.
   • A good quality multi-vitamin / mineral supplement.
   • 5-HTP (5-hydroxy-tryptophan) is used by your body to make serotonin, the feel-good neurotransmitter.
   • St. John’s Wort is an herb that can fight depression. However, it needs to be taking consistently for a month to two to show results.

I hope some of these tips will help you feel better this winter and bring back your motivation to become stronger, healthier, and happier.

Technorati Tags: depression, mood, winter, full-spectrum, exercise, nutrition, supplements

In my last article I showed you how to ease into your new exercise program. Today I want to show you how to make small incremental changes to your diet to achieve your nutritional goals.

Here are some of the diet changes I suggest for better health and weight loss:

1. Eat more vegetables
2. Eat protein with your breakfast
3. Stop eating 3 hours before bed time
4. Eliminate white flour and sugar

The main lesson that I have learned when it comes to eating healthy is that it can only be accomplished with planning. You cannot improvise proper nutrition!

You will probably agree that the first two changes are easier to implement. It is easier to eat more of something than eliminating things from our diet. So those are the changes we want to start with.

Eat more vegetables

First we can add vegetables to our diet by having snacks. At home or at work have items like baby carrots, celery sticks, broccoli, or cauliflower at hand. To make eating those a little easier you might purchase a simple hummus dip. This will actually add some protein, which provides a desirable balance of carbohydrates and protein in your snack.

Next replace some items you are currently eating with steamed vegetables. For example the loaded potato or fries could be replaced with steamed broccoli. Or, instead of having bread with your meal, have vegetables instead. You will get more nutrition and fiber and less calories in your meal making this simple change.

Eat protein with your breakfast

Step two assumes you are already eating breakfast. You are, aren’t you! I am sure you’ve heard it often enough, but breakfast is a very important meal. If you feel you are not hungry in the morning a possible reason could be the coffee you are drinking first thing. Coffee is actually an appetite suppressant! Please, have at least a small meal in the morning! When you combine your oatmeal or cereal you typically eat for breakfast with some protein - for example eggs, a protein shake, yogurt, or nuts - the carbohydrates will be absorbed much slower giving you a steady blood sugar level and with that a steady level of energy. Now you have the added benefit of not arriving starved at lunch and being able to have a smaller portion at lunch time.

Stop eating 3 hours before bed time

Next you will want to stop eating anything 3 hours before bed time. This step clearly requires planning, as I am not suggesting you skip dinner. The closer to bed time you eat, the bigger the chance the unused energy will be stored as fat. Ideally you want to start out with larger meals in the morning, and then have smaller meals as the day progresses. This way you will have the energy you need for activity and little energy while you are at rest. Makes sense, doesn’t it?

Eliminate white flour and sugar

The last step is clearly the largest and most difficult. So, before you eliminate, you will replace. First replace any white flour (cookies, white bread) with whole grain flour. Sugar can be replaced with natural sweeteners like stevia or agave syrup. The really good news about sugar is that your body only craves it when it gets it. If you make it through the initial cravings they will eventually go away. When you slowly incorporate balanced meals containing protein and vegetables into your diet, the cravings for sugar and unhealthy snacking will vanish. Yes, it isn’t easy to make these changes, but remember that it’s okay to slip sometimes, just don’t use it as an excuse for failure. Just get right back in the saddle the next meal or the next day. You can do it!

I have to add a plug here for one of my favorite nutrition books. Mark Hyman’s UltraMetabolism has taught me a lot about real food, metabolism, and toxins in our environment, nutrition and as a result in our bodies. I highly recommend this book!

Technorati Tags: diet, nutrition, weight loss, goal setting, New Year’s resolution, protein, carbohydrates, sugar, white flour, natural sweetener

If you are like me, you probably had New Year’s resolutions that included a new exercise routine and better nutritional habits. I for one wanted to be a brand-new person starting January 1st!

Unfortunately it’s not an overnight miracle. It is good to have goals for the new year, but just like any other goals they need to be broken down into smaller intermediate steps.

So let’s say your goal is to do resistance training three times a week and cardiovascular training five times a week. The first thing to work on is frequency. You can simple start at one workout each (weights and cardio) a week. And let’s also say each workout is 20 minutes in length. That’s progress, isn’t it? You will do this for the first two weeks. Then you step it up and add another workout of each type. And so on…

After two months you have reached your goals of three resistance training sessions and five cardio sessions a week. You have gotten fitter already and probably increased the intensity of the workouts as you progressed.

Now you apply a similar principle to the duration of each workout for the next two months, slowly increasing each training session until you reach a maximum of 60 minutes per session. I do not recommend going over one hour for each session, but also think that 45 minutes for weights and 30 minutes for cardio is a good medium for anyone interested in increasing their fitness level and / or wanting to lose weight.

If you take this approach the chances of reaching your goals are much better, plus your body will appreciate it too. It’s better to ease into this exercise regime than shocking your body and beginning it overnight. This would be a lot more painful and difficult for your body to keep up, which is probably the main reason the gyms clear out again by March!

So it is not too late! You can start anytime and don’t even need to wait for a Monday. Today is Wednesday and it is still very possible to fit the first two workouts in. Let me know how it goes!

In my next article you’ll learn how to break down your diet goals.

Technorati Tags: exercise, goal setting, New Year’s resolution, weight loss, resistance training, training principles

Good news. I will be teaching a class on Blogging in January and thought I mention it here as well. Please see the information below and follow the events link for more information and registration.

Blogging is fun! Do you have your own blog yet? Why not? Let me show you how to get started in my class.

Saturday, January 12, 2008
9:30am - 5:30pm
East Bay Location (Between Oakland and El Cerrito - exact location will be e-mailed 1 week prior to class.)

For more information, or to register click on the following link:

http://www.RidgeviewTech.com/events/

This course is designed for novices who need a push to get started and beginners who want to take their blogs to the next level.

If you have been interested in starting a blog but have not known where to go or how to do it, I want to show you!

If you’re a writer looking for a way to publish your work, this is for you!

If you’re a business owner wondering how a blog could help your business, you’ll want to check this out!

And if you’ve already started a blog and want to learn some insider secrets on how to quickly ramp up your traffic and generate additional income, you’ll definitely want to be at this seminar!

When you attend this one-day seminar you will:

• Shave months off of your learning curve with essential tools, tips and techniques.
• Save yourself hours of research with the information and resources you receive
• Learn insider information that can skyrocket your blogging traffic very quickly.

Here’s just some of what you’ll learn at this seminar.

• What blogging really is.
• What RSS is and why it is so powerful.
• How to choose a blog platform.
• Search Engine Optimization techniques for blogs.
• How to drive potentially massive traffic to your blog using social networking sites.
• Which social networking sites you should focus on.
• Why it’s important to be an active participant in the blogosphere.
• How to effectively monetize your blog: What works and what doesn’t.
• Should you monetize your blog from the beginning or wait until you have traffic?
• How to set yourself up for long-term success.
• If you still need a website if you have a blog.
• How to use a blog as a marketing tool.

I know that the information I’m going to share with you will save you at least 20-hours of research and frustration. I also know that if you use just a couple of tools and tips I share with you your blog traffic will increase significantly. And I am so confident about this, that I gladly offer you a 100%, no questions asked, guarantee.

So, you’ve got nothing to lose! For more information, or to register click on the following link:

http://www.RidgeviewTech.com/events/

Technorati Tags: blogging, learn to blog, SEO, monetizing your blog, blogging class, blogging seminar, beginning blogging, blogging how-to

Have you ever gotten off the phone with customer service and repeatedly said "wow" with tears in your eyes?
Well, I just did!

I called Audible.com because I was interested in renewing at a lower rate plan, while keeping all my credits and most of my benefits. It was incredible! Audible gave me exactly what I wanted! I believe that there was no benefit to them, at least not of the financial kind. But, they made me really happy, and here I am now telling you all about my experience. Finally, a business that still recognizes the value of great customer service!

What does all this have to do with fitness, you ask.

I love to read, but I never have time. Plus, we are sitting in front of our computers and televisions all day as it is. Should we now sit around even more while reading? Talk about a sedentary lifestyle! I’ve found a way to save time, get off my butt, and find time to read.

Every day I go for a 30 minute walk. It’s really not a chore here in the beautiful Bay Area. A time to enjoy the beauty of our surroundings and with that enjoy life to the fullest. While I walk I listen to audio books. Half an hour a day, that really adds up. I read the latest in fitness and nutrition, motivational books, as well as NY Times Bestsellers. I get double the benefit - a workout and an education. There are also advantages of listening to audio books rather than music - my hearing stays intact and I can still hear the birds while getting in shape.

Audible has great service, a huge selection of audio books, and awesome rates.
I’ve always wanted to recommend Audible to people, but after my experience with their customer service, I MUST recommend them!

Technorati Tags: walking, fitness, reading, books, Audible

We all have heard how important breakfast is. However, it is just as important when, how, and what we eat for dinner when it comes to losing weight.

From my experience, most people don’t eat enough throughout the day and then arrive at dinner famished ending up eating way too late and too much.

So here are my tips for making dinner all it can be:

1. Don’t starve before dinner! In order to keep your blood sugar and energy levels consistent throughout the day eat 5 smaller meals every day. I suggest breakfast, a snack, lunch, a snack, and then dinner. The time between dinner and lunch is too large and most people end up in a slump in the afternoon. At that time a snack is important, which can consist of simple things like fruit, nuts, or half a peanut butter sandwich, for example. This way you won’t be starving to death when you arrive at dinner, which will help you eat smaller portions.
2. Eat smaller portions at dinner time! Following the advice above, you will now eat smaller portions for dinner, allowing you to save the leftovers for lunch the next day. This will save you time and money and assure that you will have lunch the next day and that it will be a healthy and balanced meal. The key to any diet and weight loss program is planning. This tactic will get you a step ahead of the game.
3. Eat 2 - 3 hours before bed! When you have a large meal and then shortly thereafter go to bed, you are telling your body that the energy of the meal isn’t needed right now, and it should just go ahead and store it as fat for possible future demands. Of course, with our sedentary lifestyles the possible “future demand” never happens, and so we gain weight steadily. The remedy is to eat smaller portions, as mentioned in the above point, and to eat at least 2 hours before bed time, with 3 hours being ideal.
4. Include protein with dinner! When you sleep at night, your body is in a state of rejuvenation and repair. For these processes it needs the proper nutrients. Protein is a fundamental nutrient. Our bodies are mostly made of water and protein. Protein is responsible for the growth and repair of tissue. Another benefit of protein with dinner is that you won’t likely wake up in the middle of the night for those binges in front of the refrigerator, since protein is also one of the most satiating nutrients.
5. Don’t have starchy carbohydrates for dinner! While all the previous advice can be used for health as well as weight loss year round, this advice is recommended mainly during times you want to lose weight. It ties in with not eating too late because your body won’t be able to use up the energy provided before going to bed. If we keep dinner lighter by not eating starchy carbohydrates we assure that our bodies won’t store the excess energy as fat. Examples of starchy carbohydrates are rice, potatoes, and bread. Do include, however, fibrous carbohydrates in every meal! This will keep your metabolism up and insure you get the fiber needed for the digestive processes. Examples of fibrous carbohydrates are broccoli, green beans, carrots, and Brussels sprouts.

By incorporating just these five small changes to your diet you will be off to a good start for losing weight. So, go ahead and try it and let me know what you think or how it works out for you!

Technorati Tags: diet , nutrition , weight loss , carbohydrates , protein , starches , portion control , portion size , meal frequency , dinner

I’ve just had an incredibly intense week, spending most of my time in front of the computer. My eyes and neck are tired, and my brain feels a little foggy.

I am sure you’ve had a similarly tiring week, and maybe your weekend won’t look much different. Time to run errands, take the kids out to events, prepare for the upcoming holidays, and the list goes on.

We need to make time to de-stress in the interest of our health, weight control, and not to mention our sanity! One of the easiest ways, demanding the least amount of time, are simple breathing exercises.

“Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.” Andrew Weil, M.D.

Check out the following site for instructions for three simple breathing exercises. While you are there, check out Dr. Weil’s comprehensive web site with lots of tools and articles on health and aging. I would also highly recommend Dr. Weil’s audio CD collection on Breathing and Meditation. It is the perfect tool if you are new to breathing and meditation exercises!

Another way to relax is to get away from everything, even if only for a few hours. If you are in the San Francisco Bay Area you will find many opportunities to do so. A very nice relaxing place that I’ve found only half an hour from my home is the Santa Sabina Center in San Rafael, CA. It is a very quiet, tranquil place surrounded by eucalyptus trees. The Santa Sabina center was founded in the Catholic monastic tradition but is open to people of all faiths and spiritualities. One week every month they are open for private visits by anyone interested in the peace and silence that I guarantee you will experience there.

If you are anywhere else in the world, there are so many places to get away to - parks and lawns, a lonely tree, the beach, a creek, a cafe. Find what works best for you. Just getting out there and connecting with nature is one of the most incredible ways to relax, replenish, and breathe that I know of.

Tell me, what techniques do you use to relax? What kind of places do you escape to? I am looking forward to hearing from you!

Technorati Tags: relax , de-stress , breathe , health , weight control , Santa Sabina Center , San Rafael , California , escape

I was reminded that Laughter IS the Best Medicine yesterday at a retreat I went to. One of the sessions at the retreat was “Laughter Yoga.” I must say, I haven’t laughed that long and hard in quite some time.

You don’t even need to be amused to receive the benefits of laughter. Just do it! Your body does not know the difference.

Laughter increases the flow of oxygen to the heart and brain. It releases endorphins (for a happy feeling) and lowers the production of cortisol (the stress hormone) by as much as 75 percent. Now we all can use a dose of that!

I’ve read stories of people overcoming major illnesses with the help of laughter. They would watch funny movies, for example, for an hour a day. I’ve always made a point of watching a funny TV show in the evenings, rather than the news. Also, when I am lying in bed, I put a big smile on my face, so that my body knows all is well and that I am happy.

“Laughter Yoga” is practiced around the world. To learn more about it go to the