How to Walk Off Your Belly - part 2

By now I hope you've had a chance to try both my HiLo and Ab Attack walking routines as detailed in part 1 of this 3-part series.

Today I want to share with you a power walking routine that I call More Walk, Less Talk.

As you can tell from the name, this routine it is designed to get your heart rate up and keep it up. It doesn't mean you can't talk to your walking buddy, it means you may be doing less of it.

Before you get started carefully read over the part on proper form. Due to the fast pace of this routine there have been some additions made.

I have also provided some recommended stretches.

When you are finished please share your comments. I would love to know what you thought of the routine.

More Walk, Less Talk
Target areas: heart, legs, glutes, stomach

Time: 30-minutes

What you will need:

• Comfortable athletic shoes
• A watch
• Any outdoor space will work
• Fun, upbeat music (optional)
• A friend (optional)
• 2 or 3lb dumbbells or ankle weights (this is optional and I would only recommend using weights once you have mastered the proper form)
  

Form:

• Upper body - Chest up, shoulders back and down, chin up.
  
• Stomach - Keep your stomach tight while keeping your breathing steady.
  
• Arms - Elbows are 90 degrees and you're going to pump as fast as you can.
  
• Feet - When you step, act like you're pawing the ground (heel-to-toe), push off of the ball of your foot. MAKE SURE YOUR FEET LAND UNDER YOUR BODY, not in front.
• Overall - Keep your body relaxed and fluid. Careful not to let the shoulders rise up as this may cause extra tension.

Routine: WS = Walking Speed (1 = slow, 5 = basic walk, 10 = power walk)
The goal is to walk as quickly as possible for as long as possible without slowing down.

Beginners:
Warm-up: 2 minutes/WS 7
5 minutes/WS 8
5 minutes/WS 10
5 minutes/WS 8
5 minutes/WS 10
5 minutes/WS 8
Cool-down: 3 minutes/WS 5
Stretch 5-minutes

Intermediate/Advanced: (for more of a challenge carry 2-3lb. dumbbells or strap on ankle weights)
Warm-up: 2 minutes/WS 7
25 minutes/WS 10
Cool-Down: 3 minutes/WS 6
Stretch: 5 minutes

Stretches:

Torso twist: Stand with your feet a little further than shoulders width apart. Keep your hips facing forward and twist left, come back to center and twist right.

10 reps on each side.







Quad Stretch: Stand with your feet about shoulder width apart. Hold on to a wall or pole if you need to. Keep your head up, eyes facing forward and back straight. Do not lean forward. Grab the shoelaces of your left foot and pull the foot toward your left glute. Keep your knees close to one another.

Hold for 15 seconds on each leg. Repeat the stretch three times on each leg.

Variation: You may also do this stretch by lying on your side.




Calf stretch: Begin with your body in the form of a triangle with your hips pointing up. Place the feet about shoulder width apart. Place your right foot over your left food and drive your left heel towards the ground. Hold for 15 seconds and repeat on the other side.

Complete the stretch three times on each leg.


Hamstring stretch: Begin with your feet wide. Lean over from your waist and reach for your right foot. Try not to bend your knee. Hold for 15 seconds and then move over the the left foot.

Complete the stretch three times on each leg.

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How to Walk Off Your Belly - part 1

Last weekend I participated in an MS Walk with my family and our good friend Paula.

Paula has been living with multiple sclerosis for the past 10 years.

If you were to ever meet her you would never know it.

She is an active, busy mother of two and one of the most giving people I know. To date, I can honestly say I have never heard her use her MS as a reason for why she can't do something.

She completed the entire 5K walk exhausted, but with a proud smile on her face.

So, today I am dedicating one of my favorite walking workout routines to a true champion, my friend Paula.

How to Walk Off Your Belly - part 1
Target areas: abs, thighs, glutes, shoulders

Please note: If you find this workout too difficult you may start off with my HiLo Walking Routine.

What you will need:

• 30 Minutes
  
• Comfortable athletic shoes
• 2 or 3lb dumbbells
• A watch
• Any outdoor space will work
• Fun, upbeat music (optional)
• A friend (optional)
  

Focus on form:

• Upper body - chest up, shoulders back and down, chin up
  
• Stomach - keep your stomach tight while maintaining steady breathes.
  
• Arms - will remain at a 90 degree angle for most of the time.
  
• Feet - when you step act like you're pawing the ground (heel-to-toe), push off of the ball of your foot.

Intensity will get you results:
In order to see results you must focus on intensity rather than distance or volume. You are going to use a simple 1-10 speed walk scale (1 = super slow, 5 = standard walk, 10= speed walk). For this routine you're going to stay between a 5 and a 10.

Getting started:

You will alternate between 3 different movements:

1. Shoulder Presses: Place a dumbbell in each hand. Start with your hands at shoulder level, palms facing one another. As you take a step press your arms up towards the sky until they are straight and parallel to each other. Continue pressing up and down while you walk. Maintain a tight torso by squeezing your stomach.

Modification: If your shoulders get tired before your time is up hold the dumbbells at shoulder height while you walk. Keep your stomach tight.




2. Knee to elbow: You will need to slow down at first as this will take some coordination. While walking bring your left knee up to meet your right elbow. The goal is have the knee and elbow touch. If you are unable to do this do your best in getting them as close together as possible.

DO NOT lean forward or round your back. To start out your knee and elbow may meet around the belly button. As you get better the knee should be able to come up higher meeting the elbow at about chest height.


3. Arm Pumps: Keep your elbows at a 90 degree bend. Pump your arms front to back as quickly as possible while you walk. Be sure each arm pump is in stride with each step you take.

The Routine: WS = Walking Speed (1 = super slow, 5 = basic walk pace, 10 = speed walk)

Warm-up: 3 minutes/WS 7 (holding the dumbbells is optional during the warm-up)

Shldr. Press: 2 minutes/WS 8
Arm Pumps: 2 minutes/WS 10
Knee to Elbow: 2 minutes/WS 5 (Go slower if you need to. It is important to focus on form rather than speed.)

Repeat this sequence 4 times without stopping.

Cool down: 1 minute/WS 4 (holding the dumbbells is optional during the cool down)
Stretch: 2 minutes (hamstrings, calves, thighs (quads) and arms)

Variation: Since your arms are moving at all times it may be difficult to look at your watch to track the time. Using a point of reference may help. For example, if you are walking around a track change the movement each lap. If your are walking on the street change the movement for each block that you walk.

Another fun way to mix it up is to use music. With the change of each song, change the exercise. Continue alternating between all three movements.

Stay tuned for part 2 of my How to Walk Off Your Belly series...

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Take care of your body and the Earth today

Earth Day is the largest, most celebrated environmental event in the world.

Today, over 1 billion people in 170 countries will take action to improve our precious planet.

There are a number of things you can do to make a difference, but let's focus on two simple ways you can improve the environment and your health.

1. Stop buying plastic water bottles.

In our Slim Down fitness program we are encouraging all of our participants to stop bringing plastic water bottles to class, instead bring a refillable bottle.

A few weeks back my wife bought us both Contigo water bottles. I love mine.

They're BPA free and there's a cool clasp that allows you to hook it on to your back pack or belt. My favorite feature is the easy to use spout that works like a trigger.

My bottle holds 24 ounces of water, so it's easy for me to track my water intake.

Remember this little tip when it comes to drinking water: drink half of your body weight in ounces.

I currently weigh 170 pounds, so that's about 85 ounces of water. Or about 3.5 bottles of water.

2. Walk everywhere!

If there were an exercise hall of fame, walking would be my vote for the first inductee. The health benefits are endless, you don't need any fancy equipment and just about anyone can do it.

Here's one of my favorite walking routines called the HiLo. I named it this because of the back and forth change in walking pace. It can be done over your lunch hour or at a nearby park.

Time: 30 minutes

What you will need: Comfortable walking shoes or sneakers, watch, upbeat music (optional).

Walking form:

• Upper body - chest up, shoulders back and down, chin up.
  
• Stomach - keep your stomach tight while maintaining steady breathing.
  
• Arms - will remain at a 90 degree angle.
  
• Feet - when you step, act like you're pawing the ground (heel-to-toe), push off of the ball of your foot.

Routine:
You are going to alternate between a moderate and fast walking pace. To see results you must challenge yourself, so during the fast walking parts you should be breathing hard.

MP = moderate pace, FP = fast pace

• Warm for 3 minutes by walking at a normal walking pace.
  
• FP - 2 minutes. Really pump your arms.
  
• MP - 2 minutes. You will slow down, but keep the arms moving.
• FP - 3 minutes.
• MP - 3 minutes.
• FP - 4 minutes.
• MP - 4 minutes.
• FP - 3 minutes.
• MP - 3 minutes.
• Cool Down for 3 minutes by walking at a normal walking pace.
  

Variation: Pick 8-10 of your favorite upbeat songs. Make your last song a favorite low key, relaxing song for the cool down. Each time the song changes, change your pace. Alternate between fast pace and moderate pace with each song.

Up next, How to walk your belly away...

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A Sad Day

On May 1st, one of the best things to happen to the fight against child obesity in New York State will come to an end. NYSHEPA (New York State Healthy Eating and Physical Activity Alliance), an organization that I highly admire and respect, lost the funding to continue their much needed efforts.

Since 2006 NYSHEPA was committed to the following:

• Promote organizational policies, regulations and environmental changes that support healthy eating and fitness.
• Educate the community about promising regulatory and legislative solutions to improve eating and physical activity in New York State
• Unite like-minded organizations into one statewide voice in support of our mission
• Disseminate evidence-based strategies and tools to a variety of public and private settings
• Involve industry in discussions aimed at improving food and fitness environments in New York
• Seek funding to support the goals and infrastructure of the alliance
• Preserve its credibility and independence by not accepting food or beverage industry funds

These efforts were driven by co-founder Nancy Huehnergarth and a team of New York State's top youth health, fitness, and nutrition experts.

I was honored to be a part of these efforts when Nancy asked for me to conduct state-wide workshops on their new Healthy Kids, Healthy New York after-school toolkit. The toolkit and training was supported by a grant from the National Governor's Association.

Traveling around the state talking about my life's passion, keeping children active and healthy, was an incredible and eye opening experience to say the least.

I saw that our upstate after school programs are dealing with the same struggles as after school programs in New York City - lack of funds, limited access to healthy food options, high rates of child obesity, the need for more parent support, and untrained after school staff.

In a time when the general public is becoming overwhelmed, maybe even desensitized, to the staggering child obesity stats, organizations like NYSHEPA served as the elbow in the ribs reminder that we have a serious problem that can't be ignored.

Sure, shows like Jamie Oliver's Food Revolution and Michelle Obama's amazing Let's Move initiative are creating more awareness, but this is a war that is going to be won in the trenches.
When the rallying cry of an organization like NYSHEPA goes silent it is the responsibility of coaches, teachers, social workers, after school counselors, parents and community leaders to become the voice for change.

The voice for every innocent child that is a victim to the poor decisions adults sometimes make.

The voice for what's just.
The voice for every child's right to play.
The voice for a better way of life for our children.

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30-Minute Outdoor Workout for Beginners

Spring is here and there's no better time than now to get fit in the great outdoors.

The fresh air, the sun shining on your face, the beautiful colors of the trees. Nothing beats it!

According to Women's Health Magazine, "taking your workout outdoors can burn 5 percent more calories, thanks to wind and varied terrain. And fluctuating outdoor temps further increase the number of calories you torch by about 7 percent because your body has to work to keep your thermostat dialed in to 98.6 degrees."

Plus being outdoors can be an incredible stress release.

Despite all these benefits, many people are reluctant to exercise outdoors because they feel embarrassed or they simply don't know what to do.

That's why I've put together a 30-Minute Outdoor Workout for Beginners. Not only will you look like a fitness pro, you're going to burn a ton of calories doing it.

This workout contains the same principles we use in our outdoor Boot Camp Body Blast classes where we focus on quick bursts of energy and constant movement. Your workout will roughly be 45% strength, 45% cardio, and 10% flexibility. The perfect fitness mix.

Enjoy!

What you'll need: Water bottle, watch, upbeat music (recommended). Pick an area of the park where you have access to park benches, tables or a playground.

Instructions: You will alternate quick bursts of cardio-based movements such as fast-walking, jogging or running with strength exercises. The strength portion of the routine is timed so if you get tired, catch your breath and continue until your time is up. It is important that you start at a pace you feel comfortable with.

Warm-up, 5 minutes: Walk around the park at a quick pace while swinging your arms front to back. You should be breathing hard, but still be able to hold a conversation.

Bench Press Up, 1-min.: Place your hands about shoulders width apart on the back of a park bench. Slowly lower your chest (think mid to upper ribs) towards the bench and push yourself back up to the start position. Focus: Arms, chest

Variations: Alternate rounds where you keep your hands far apart and close (elbows will rub against ribs). This will target different parts of your chest and arms.

Fast walk, jog or run for 3 minutes

Tricep dips, 1-min.: Sit on a park bench and grip the bench with your hands. Slide yourself forward until your hips are off the bench. Slowly lower yourself down, keeping your elbows pointing back and your knees at 90 degrees. Once you've lowered yourself as far as possible push yourself back up. Repeat. Focus: Triceps (back of arms)

Variations: Try keeping your feet straight for more of a challenge.

Fast walk, jog or run for 3 minutes

Step ups, 1-minute (see image above): Place left foot on the bench. Using your arms to help with momentum drive yourself up until you are standing on the bench. Step down and repeat w/ right leg. Continue alternating. Make sure to keep your stomach tight. Focus: Legs, glutes, stomach

Variations: For more of a challenge do this as fast as you can. Or step up with one leg for 30 seconds and then switch the other leg for 30 seconds.

Fast walk, jog or run for 3 minutes

Repeat this entire sequence until you have reached the 25 minute mark. Challenge yourself every time to see how many rounds you can do before your time is up. Leave 5 minutes at the end to stretch your quads, hamstrings, arms and chest. Drink plenty of water.

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4 Easy Ways to Get Spring Fit

I spent this week participating in one of my favorite chores - packing away my winter clothes.

I know what you're thinking, "who has a favorite chore?"

It's not necessarily the chore of packing that gets me excited. That in itself is pretty boring. I like the symbolism.

Spring represents a time for change, new opportunity, a fresh start, rejuvenation. It's a time to shake off the winter blues and enjoy the longer, sunnier days.

But for many this can be a frustrating time of the year as well.

You may find that your favorite pair of spring jeans from last year don't quite fit the same. You may also find it to be true with t-shirts, blouses, or shorts.

And to add to the disappointment, you step on the scale and realize you gained 5-10lbs. over the cold weather months. All of this is enough to bring back those winter blues.

No to need worry anymore because I have a plan that's going to make you look and feel better.

I'm not here to talk about why your clothes don't fit you anymore, we'll save that for another time.

I'm here to help you look your best in your spring clothes, and even better, keep you looking great well into the summer months.

Wouldn't it be nice to go shopping for a new bathing suit rather than clothing one size larger?

I have provided you with 4 Easy Ways to Get Spring Fit. Although the word "easy" can be interpreted many different ways, also feel free to plug in the word "realistic." Forget quick fixes and starving yourself, this is straightforward, result-producing stuff.

So, if you are ready to lose the winter weight, frustrated because you're not seeing the results you want or you simply don't know where to start, let's get going.


1. Create a Plan for Success: "If you fail to plan, plan to fail."

Whether you are trying to lose 5lbs. or 50lbs., doing it without a plan will ultimately lead to frustration, inconsistency, and lack of motivation. Even worse, it can even lead to weight gain.

A common mistake most people make when coming out the cold weather months is thinking they can lose all their winter weight overnight.

Don't get me wrong, I'm all for positive thinking, but as I said before I'm not here to give you a quick fix. I'm here to deliver the truth about how to not only lose the weight, but keep it off in a smart, realistic way.

Here are the key components to creating your plan for success:

Simple - Start with a very basic, simple goal such as "I will walk for 15 minutes over my lunch break three days a week."

Measurable - It is important to measure your success. In other words, ask yourself, "how will I know if I've reached my goal?" One simple way is to quantify your goals and match them up how you're feeling. Ask yourself, "On a scale from 1 - 10 (1=low, 10 = high), how confident am I that I will reach my goals this week?" You can do this daily or weekly. If you answered 6 or below you may need to re-think your goal and figure out how you can make it a 9 or 10.

Accountable - The number one reason people sign up for our Slim Down fitness program or our Personal Training program is accountability. They have tried to lose the weight on their own and have seen little success.

It's not that they're lazy or don't have the ability to lose the weight. The fact is it can be tough to reach your fitness goals on your own. To build a support system pick 2-3 good friends or family members and tell them about your fitness goals. Ask for them to check-in with you on a daily or weekly basis to see how you're doing. Or you can even go so far as reporting in to them.

Recently a small group of my friends decided they wanted to get their bodies ready for a beach vacation they're taking in July. I suggested putting together a blog where everyone can post goals, recipes, workout routines, updates, etc. It's free and it's fun.

Realistic - "I want to lose my 10lbs. of winter weight in two weeks." Doable yes. Realistic? Maybe not considering prior to today you weren't exercising at all and you had your favorite Chinese restaurant on speed dial. Be honest with yourself and select goals that you know you are capable of reaching. We'll save the tougher goals for down the road when you've built up your confidence and learned the proper tools to succeed.

Time sensitive - Pick a clear start and end date. To start you should have 2-3 goals to work towards. I would recommend one fitness, one nutrition and one personal goal. Each one may have their own time line. The important this is that you are tracking them. One simple way is write them down and place them where you will see them everyday such as your fridge, computer, car or desk at work.

2. Eat:
Now is the time to say bye-bye to those heavy comfort foods that you indulged in over the winter. Say hello to nutrient rich, power foods. But don't worry about overhauling your eating overnight. We're going to start by taking realistic baby steps.

One of the best ways to do that is to incorporate healthy snacks into your daily eating. Check out nutrition expert, Adriana Ramnarine's tips.

"First of all, when it comes to snacks, remember a snack portion size; studies have found that people tend to eat more of low-fat foods, ultimately taking in more calories. With this is mind, try to keep snacks between 300-400 calories, adding them in between regular meals. Eating 5-6 times a day, or once every 3-4 hours helps to satisfy your appetite, limit overeating, and maintain blood sugar levels.

My favorite snack guide comes from “Eat This, Not That! Supermarket Survival Guide” by David Zinczenko. Zinczenko suggests pairing apple slices with a low fat cheese stick, or chowing on baby carrots with guacamole or hummus. Don’t forget the original day care snack, Ants on a Log: celery sticks with peanut butter and raisins. For lasting energy when snacking, shoot for high protein and not high carb. If you’re having a carb craving, let food labels help you decide. For example, a whole grain bagel has about 250 calories, while an English muffin has 120. Snack away!"


3. Move:
After a long lay off, getting back into a fitness routine can be tough and figuring out where to start can feel overwhelming.

An easy place to begin is by simply getting outside and enjoying the sun. Research suggests that light hitting your skin, not just your eyes, helps reverse seasonal affective disorder (SAD). In other words exposure to the sun can shake off the winter blues. Plus the vitamin D is great for bone health.

And if you're looking to be more active, which I'm sure you are, being outside increases the chances that you'll be more active by walking, gardening, even shopping.

Want to bump it up a notch? Join us for one of our Saturday Slim Down fitness classes in the park.

Spring Fit workout to follow.

4. Balance:
Out of the 4 areas in your plan, this may be the toughest to grasp.

Why?

Because it is going to require putting yourself first and making your health a priority. This can be uncomfortable as you may have never done it before.

It may mean having to tell your boss you can't stay late because you have a "prior engagement." This prior engagement may be a yoga class, gym time, or attending one our Slim Down fitness classes (shameless plug).

You will have to start recording your favorite late night talk shows so you can get 8-10 hours of sleep each night.

You may have to tell your significant other to watch the kids while you go to a fitness class.

Balance comes in many other forms as well - taking a vacation, spending time with loved ones, reading a book, managing stress, getting a massage. No matter the form, this is all about self-care. This is all about YOU.

To be continued....

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