The Reason Your Ab Work

The Reason Your Ab Work Isn't Showing Results

by Michele Foley 1/23/15         

My stay at Rancho La Puerta in Tecate, MX, can be summed up in two words: fitness heaven. As a guest of the award-winning retreat, every day brought a slew of new classes to try — from hiking to kettlebells, there was something for everyone. While each class had its lasting benefits, weeks later, l still find myself going back to a simple tip mentioned during the Ranch's Ab + Cycle class.
Feeling fatigued after an intense ride on our Spin bikes, the entire class seemed to be struggling with the Pilates portion of the class. There was grunting happening, people propelling themselves up with force, and more than a few necks being strained. Seeing the potential for back injuries, our instructor, trainer JayDee Cutting III, offered a simple tip that has had far-reaching effects on all of my workouts since: "Focus on the muscle, not the movement."
JayDee went on to explain that if you solely focus on mimicking a movement, the integrity of an exercise can be compromised. Instead, think about which part of the body the exercise is targeting. For instance, if you're doing a squat and find that your glutes aren't fired up, rethink your form — doing so will ensure that your quads aren't overcompensating and your butt is getting the workout it deserves. JayDee also suggests that whenever doing ab work on the floor, start the first exercise by placing your hand on the muscle being worked. As you go into the exercise, keep your hand there to make sure the muscle is being activated. If you find that it isn't, regroup, engage the muscle, and perform the exercise at a slower pace to see the difference. You'll also find that when doing ab work, it only takes a small amount of movement to engage the core; something important to consider the next time you find that you're pulling yourself up by the neck. Focus on the core, and you can let go of this idea of getting your head as far up as possible.

Love your morning workouts...

Hate Morning Workouts? You Should Probably Read This

by Aemilia Madden 1/11/15                                                          

As a 20-something living in a big city, squeezing in a workout is tough. Some days it feels like I have to choose between hitting the gym or heading to happy hour — but I want both! So, though I'm definitely not a morning person, earlier this year I embarked on a mission to master the morning workout. But, there was just one little issue . . .
To me, waking up earlier than needed is like a unique form of torture. It's like there is an epic battle between my motivated self and my lazy self — a sort of tug-of-war between the comfort of my large, plush bed and the energizing hum of the gym. And though I've felt like I'm getting into the swing of things, I sometimes lose momentum and struggle all over again. Still, I feel like I've come closer to conquering this all-consuming battle, and the more I work at it, the more I notice certain tips and tricks that make it much easier to successfully get my butt out the door. Armed with this arsenal of ideas, the morning is yours!

1. Set multiple alarms

When I say I set multiple alarms, I don't mean two — I mean five or six, starting half an hour before I want to get up. If I'm not in the habit of getting up early to hit the gym, my body is not ready for the rude awakening, and I find myself hitting snooze and missing my workout. When you're just getting into the habit, bombard yourself with obnoxious alarms and know that while you're totally miserable in the moment, you'll thank yourself later.

2. Lay out everything the night before

Shorts, check. Sports bra, check. Water bottle, keys . . . check, check. Scrambling around half delirious in the morning is not the most effective way to start the day. I've found that when I can plan ahead and have everything ready at arms reach, it's much more likely I'll make it out the door and to my 7 a.m. Spin class on time.

3. Make it a date

Some days it can be so difficult to get out of bed, especially when I know that there is nothing stopping me from staying snuggled under the covers. But, when I know that someone is depending on me to show up, it's much easier to get out of bed and get my act together. Convince a friend to meet you for a morning run, and you won't be able to skip out.

4. Cut travel time

My gym is a 10-minute walk from home (or five-minute jog, if I'm feeling ambitious . . . ), and the quick commute means that I can sneak in every extra minute of sleep possible. Since a longer commute would mean getting up even earlier, finding a gym that was literally around the corner meant that making an excuse about travel time was no longer an option. Even if a nearby gym isn't an option, running outside or doing a video in your living room can help you sneak in a workout, no matter how short on time you feel.

5. Leave no escape

At my gym, signing up for a class and then not showing up is a major no-no that can lead to a ding on your account. So, to get myself out of bed and into the gym, I've started signing up for morning classes the night before. If I know there are consequences for not showing up, it's more likely that I'll get up and get my act together. If your gym is more forgiving, make your own ultimatums. Live with a roommate or a significant other? Pay them $5 if you sleep in — when your money is on the table, getting to the gym will seem easy.

6. Don't sweat a slip-up

Some days I miss the mark and end up skipping my workout, especially after indulging a little too much the night before. It's important to accept that I'm not going to make my goal every time. If you miss a workout, don't beat yourself up; just pay attention to what went wrong — were you up too late the night before? Did you just turn off your alarm instead of getting up? Listen to your body, and learn from what didn't work instead of getting upset.

7. Plan a reward

Call me crazy, but one of my favorite treats is a refreshing, rich iced latte. Since they can be pretty pricey, I try to keep this delicious treat to something I enjoy on the weekend only. But, I've found that if I promise myself a slightly sweet, strong, and milky cup of deliciousness on the way to work if I hit the gym first. It's easier for me to face the day knowing that a treat is coming my way.

8. Crash early

OK, I admit it — this is the puzzle piece I consider my weakness. I'm a night owl, and as hard as I try to hit the hay at 9 p.m., I'll just toss and turn until my body decides it's ready for sleep, usually around 1:30 a.m. I've found the longer I work at adjusting my schedule, the easier it becomes but, there are still days I wish that I was able to magically pass out. I've learned that turning off the TV and closing my laptop an hour before hopping into bed does seem to help, so be sure to shut off the screens when you're trying to go to bed earlier than normal.

9. Remember the results

I never expected that switching my workout routine from after work to before it would affect my mood throughout the day, but I swear it has. Though I may feel sluggish getting out the door, once I've sweated out my morning weariness, I leave the gym feeling seriously refreshed and invigorated. Maybe it's the endorphins, or maybe it's the fact that the day is now full of possibilities — but I am ready to hit the ground running. If you're struggling to find the motivation, just remember the energy you will feel pulsing through your body as soon as you step out the doors and start the rest of your day.

Source: Corbis Images

Run like a pro...I only hope!

7 Ways to Run Like a Pro

by Leta Shy 12/28/14         

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For some, running is a fun pastime; for others, it's a tiresome necessity. But no matter where you fall on the running spectrum, if you're striving to become better, then here are seven things you can do to become a better runner.

1. Keep it consistent: If you stop running for a while, then you'll have to build your conditioning back up. So if you want to take your workout to the next level, then make sure you're staying consistent. Sign up for a race and start a training program (like this half-marathon training schedule) to track your progress; you'll be able to see how much your hard work has paid off.
2. Learn proper form: It may seem like the simplest way to work out, but running does take skill to make sure you don't leave your body prone to injury. When running, keep your head stacked over your spine, relax the shoulders, and engage your abs. Find out how the rest of your body should be with our running-form checklist.
3. Dress the part: There's no need to invest in anything fancy, but be sure to spend wisely. The perfect pair of shoes can be the difference between feeling sluggish and being light on your feet, and it can also help prevent injuries. Whether you need a full-support shoe or want in on the minimalist shoe trend, watch our video for tips on how to pick a running shoe.
4. Fuel right: Running on an empty stomach can keep you from having the right amount of energy, but eating too much can lead to cramping. Look for a small snack containing carbs and protein for sustained energy. Timing is everything, however; if you're rushing out the door and haven't eaten anything, then go for something with 15 grams of easily digestible carbs (like a slice of white bread). Read more about the best foods to eat before a workout (and when to eat them) here.
5. Drink water: Drinking enough water is another way to ensure you'll have a good run. If you don't drink enough water before your run (as well as during), then chances are you'll have to stop before you'd like to because of fatigue or a cramp. Make sure you drink an ounce of water for every 10 pounds of body weight about an hour or two before your workout, and watch for these signs of dehydration during your run.
6. Have a plan: It's not all about consistency; you should also keep your body challenged. Running outside instead of just on the treadmill, for example, builds your muscle to help increase speed and endurance, as does incorporating high-intensity intervals. And techniques like negative splits will help improve your overall mile time as well. Plan on doing these types of runs for the majority of your workouts if you're trying to increase your mileage or time, but be sure to incorporate easy runs into your weekly plan as well.
7. Do more than run: Don't limit yourself to improving your pace just while you're on the road. There are many things you can do when you aren't running that can help you, like stretching after every run, strength training regularly, and getting enough sleep. Find out more about what you can do to be a better runner (without running) here.

Check your grocery list!!!

 January 6, 2015

Ask the Dietitian: Should I Eat Back My Exercise Calories

Congrats! You’ve gone to the gym, put in some time on the treadmill and now have a few hundred extra calories in the bank. But what do you do with those extra exercise calories? Should you run to the kitchen and gobble them up, save them for a special weekend treat or ignore them altogether?
When faced with this decision, it’s important to consider several factors, most notably your weight goal (whether you’re wanting to lose, gain or maintain), the frequency, intensity and duration of your exercise, and your overall level of hunger.
For the average exerciser trying to lose or maintain weight (i.e. someone who burns an additional 200-500 calories a few times per week), exercise calories don’t make up a significant portion of overall calorie burn, generally in the 1500-2200 per day range. Unless you’re exercising at a moderate to high intensity for an hour or more, several times a week, or are actively trying to gain weight, you most likely don’t need to be worried about eating all of those calories back.
The main reason is this: It’s easy, and fairly common to overestimate calorie burn (both from everyday activity and from exercise) and underestimate calorie consumption. By going out of your way to eat back every calorie you expend during exercise, you may unintentionally undermine your efforts to lose or maintain your weight. Additionally, you could be overriding your body’s hunger cues if you don’t feel particularly keen for those exercise calories but eat (or drink) them back them anyway. If your body isn’t telling you it needs fuel, it’s best to save your exercise calories for when you want them–say, for an unexpected hunger pang or a weekend treat meal with friends.
Now if you’re trying to lose weight, chances are you’ll be on the hungry side even without exercising since MyFitnessPal’s weight loss calorie goals are calculated independent of exercise. The upside to this is that those exercise calories become a “bonus”–so if your workout leaves you feeling a bit hungry afterwards, by all means you should enjoy the bump in calories and eat something. (Just read the 5 tips below beforehand to make the most of them!)
The vast majority of us who are trying to shed a few pounds or maintain our weight need not be concerned about eating back all of our exercise calories, but those trying to gain weight, and/or who are training heavily several times per week should be mindful about getting in enough calories–both to fuel physical activity and promote muscle growth, repair and recovery. For those of you who fall into this category, here are some great pre- and post-workout meals and snacks.
Whether you’re exercising to lose, gain or maintain your weight, improve your fitness level, or just reduce stress, one thing to remember when eating back exercise calories is that the quality of those calories is just as important as the quantity.
To help you get the most out of those hard earned calories, here are 5 tips to healthfully handle those post-workout hunger pangs:
1. Start with a hydration check. Thirst can be misinterpreted for hunger so, if you’re on the fence about whether you need to refuel or not, make sure you’re not just dehydrated. Here are some hacks from other MyFitnessPal users for staying well hydrated.
2. Hone in on your hunger cues. Rather than running for the kitchen cabinet the moment you get home from your workout, trust your tummy to tell you if you need a post-workout snack.
3. Don’t get stuck on the number. Remember, the calories you eat and exercise off are estimations, and we’re more likely to overestimate calories burned from exercise. If hunger hits between meals, start slow–particularly if you’re trying to lose or maintain your weight. Begin by eat back a percentage of your exercise calories (say, 50%) rather than all of them, and see how you feel in 20-30 minutes.
4. Focus on high-quality protein and wholesome carbohydrates. Doing so will optimize muscle repair and recovery.
5. Spread ‘em out. Our bodies aren’t able to store protein like carbohydrates and fat so, if you have a significant number of calories to eat back (lucky you!), be sure to include protein with each meal and snack over the course of the day for optimal muscle building and repair.
Nutrition Note: Large calorie deficits over time, whether through calorie restriction, exercise or a combination of the two, can lead to nutrient deficiencies and other health problems, so it’s always a good idea to consult with a doctor or dietitian if you are unsure about how many calories (exercise or otherwise) you should be consuming.

beginner runners

How Beginner Runners Can Build Endurance

by Jenny Sugar                                      

Many newbie runners give up on running because within a mile (or less), their legs are on fire and they're breathing so hard they feel like they're a huff and a puff away from passing out. Don't expect to be able to run five miles right from the get-go — it takes time to build endurance, and here are five ways to do it.

1. Check your form: A broken machine won't run well, and the same goes for your body. Poor running form can cause aches and pains that make you want to stop in your tracks, so check your running form to ensure your body will feel like it can keep going and going.
2. Run more often: As with anything, practice makes perfect. You can't expect to run like a gazelle if you only lace up your sneaks twice a week. Spread out your workouts over the week, running shorter distances more often. Try doing one- or two-mile workouts (choose a distance that works for your level of ability) five times a week. You'll be surprised at how quickly running starts to feel easier.
3. Increase slowly: Once your breath starts to even out and your muscles become less fatigued, you can start increasing your mileage. Don't get ahead of yourself, though. Follow the 10 percent rule: never increase your weekly mileage by more than 10 percent of the previous week. Not only will this help to prevent injury, but it'll also prevent your mind from feeling overwhelmed by doing too much too soon.
4. Intervals: Running faster may be harder, but it'll increase muscle strength and lung capacity, which are key to building your endurance. Start off by adding a few 10-second sprinting intervals every few minutes, and gradually build up to 30-second sprints.
5. Head for the hills: Running up hills is another way to build leg and core strength as well as lung endurance. Increase the incline on the treadmill, or find some natural hills outside and do a shorter version of this hill repeat workout. At first you'll curse the hills, but after a couple weeks, you'll be craving them.

Holiday eating

7 Ways To Eat Healthier Over the Holidays Guidelines to help you stick to your goals by Lauren Jacobsen Monday. 8 December 2014

But that doesn’t mean your diet is headed for a complete meltdown! It is possible to control your diet and stay on track during the holidays with some advanced planning and guidelines to steer your choices. Here are seven ways to stick to healthy eating this holiday season.


1. Have Your Cheat Meals Strategically If you have been following a diet consistently, try to avoid complete diet meltdown during the holidays by planning your cheat meals. If you know you have a holiday get together coming up that will center around food, consider scheduling your bad eating days for those days.

2. Sneak In More Vegetables Instead of reaching for the cheese tray, reach for the veggie tray. Vegetables are full of fiber, which keeps you feeling full and satisfied between meals. In addition to snacking on veggies at holiday parties, fill your plate with at least half veggies before anything else. Make sure the starchy carbs are the last thing you squeeze on there. If you are hosting an event, try making recipes with non-starchy carbohydrate replacements like cauliflower or squash mashes instead of traditional mashed starches.

3. Count Your Calories The If It Fits Your Macros dieters got it right here. If you have never tried this diet craze, consider using it during the holidays. IIFYMs allow you some freedom without going too far off your diet. IIFYM gives you a specific breakdown of macronutrients that are not specified or necessarily limited to only certain foods. Although they do recommend that the majority of your calories come from whole, natural sources, it can provide you with some room for indulgences. You may not want to stick to this diet all the time, but during the holidays, it will help keep you in control of just how many calories you are eating.

4. Between Thanksgiving and the New Year, most of us fall off our regular, healthy eating plans and give into the temptation of sugar cookies, second helpings and eggnog! Don’t Eat Inflammatory Foods If you know certain foods irritate you, don’t start eating them because it’s the holiday. If you know you have gluten or dairy intolerances, now would not be the time to start eating them. Skip out on the bread pudding, ice cream, or any treat or side dish that maybe loaded with hidden gluten or dairy. Although many of those foods can be extremely tasty, you’re really not doing yourself any favors if you have a sensitivity to it. Inflammatory foods, foods that you are sensitive or allergic to, can make you feel bloated, tired and reduce absorption of important nutrients involved in metabolism and mood. An inflammatory response to foods you are sensitive to can trigger cortisol release, which can shut down important metabolic processes including fat burning.

- See more at: http://www.fitnessrxwomen.com/nutrition/healthy-eating-tips/7-ways-to-eat-healthier-over-the-holidays/#sthash.EwrVWoVc.dpuf


5. Avoid Foods You Know You Have A Weakness For If you know there are certain foods that you just can’t put down once you start eating it, don’t make these foods your go-to during holiday parties. Resist the urge and avoid the guilt by skipping that particular food altogether. If you know chocolate, ice cream, warm bread, salty nuts, chips or any other high calorie treat is something you just can’t put down, leave it off the menu for good. Find other treats that are satisfying and won’t leave you wanting to come back for more and more. Eating foods that keep you coming back for more are usually foods that can cause eating addictions – such as processed foods that are higher in carbs, sugar and fat. These types of foods can release pleasure hormones, along with spikes in blood sugar and insulin, which quickly works to clear the blood of sugar. When that happens, blood sugar levels drop, along with your good feeling sugar high and, subsequently, feelings of hunger come back.

6. Back Off the Booze Drinking alcohol is probably one of the worst things you can do when it comes to sabotaging your diet. Alcohol is considered a poison in the body, so when you drink it, the body will switch off all other metabolic processes in the body to metabolize and eliminate it from the body. When this happens the body can actually crave sugar since your body can’t metabolize carbs to feed the body. This can result in eating more than you should to help offset the blood sugar dip you are feeling. If you choose to have a drink or two, make sure they are lower in sugar and calories and drink plenty of water in-between each drink.

7. If You Slip Up, Don’t Give Up No use feeling guilty about your decision to partake in holiday libations and treats, just let it go and get back on your plan. If you are traveling during the holidays, make your best attempt to eat as well as you can. Set a date to re-start your diet commitment when you get back to your regular schedule. Inject some new life into your diet plan by adding in new foods and new recipes you have never tried before. If you need more motivation to get back on diet track, set a fitness goal like getting into your bikini for your next beach vacation. -

Run easier

How to Breathe When Running

by Heather Dale                                      

Ever wonder why some days you feel like you can keep running and running, while on others you have zero stamina? Certainly the amount of sleep you got the night before, stress levels, and diet play a role in how you perform during your runs, but how you regulate your breath during your jogging session also effects your energy levels. Here's how to power your muscles with fresh oxygen on each stride.
Learn to breathe deeply: Your lungs are just a bit smaller than your ribcage, but most people tend to use just the top third of this powerful organ. When you take a deep breath, you are expanding the lungs, pressing down the diaphragm, and causing your abdomen to expand as your lungs fill with air. Learning to breathe this way while running helps you take in lots of oxygen, preventing dizziness and nausea. With a little training and some stretching you can breathe to your full potential and increase your endurance. Cross-training with yoga and Pilates can also help you learn to breathe from your diaphragm.
Match your breathing to your steps: For an easy-paced run, inhale for three or four steps, then exhale for the same amount. Count the steps in your head while you adjust to breathing on tempo. If you are running more intensely, your breathing tempo will increase to support your increased energy output and become faster — a breath in for one to two steps and out for one to two steps. If you can't match your steps to your breathing tempo, then you are trying to run too fast; slow down, and get back into your rhythm.
Breathe differently in cooler temps: It's important to breathe through your nose while running in chillier weather because cold air is dry and breathing through your mouth increases the dryness while decreasing the temperature of the air. Since your lungs do not like dry air, you can experience asthma-like symptoms, like wheezing and coughing, when breathing cold air in through your mouth. Breathing through your nose not only filters out air impurities, but also warms cool air to body temperature, creating less shock for the lungs to decrease those asthma-like symptoms.
Learn to breathe through your nose: If nose breathing is difficult for you, start experimenting with the technique now before the temperature drops drastically. Breathing through the nose helps you breathe more deeply and efficiently, which will ultimately help your running no matter what the temperature is. If you plan to run in cold temps and have yet to master nose breathing, you can try wearing a bandanna (or a shirt that can be pulled up far) over your nose and mouth to help trap the moisture of your breath and humidify in the air before it reaches your lungs.