Personal Training by Nicole Ott LLC

Learn how to easily test your workout intensity.

As discussed previously in my blog post about the Fat Burning Zone Myth, the intensity of your cardio workout (and your strength training workout as well) is what makes or breaks your fitness goals. The talk test is commonly used to determine your workout intensity. Simply put:

If you can hold a conversation continuously with a friend during your workout, you are not challenging yourself enough and your workout intensity is low.

If you cannot talk at all, you are pushing yourself too much and run the risk of overtraining. At that point, your workout intensity is very high and potentially harmful.

Therefore, you want to be somewhat in the middle of these two scenarios. For example, if I came up and asked you a question in the middle of your workout, you could still answer me but you should definitely be a little out of breath and sweating pretty good. Your average workout intensity should be moderate to high for maximal results.

Easy enough? Then get to it!

Do your workouts hold up to the talk test? Post your comments below.

Pitfalls To Avoid When Making New Year’s Resolutions

At the beginning of every New Year, we set out to do bigger and better things in our life and to be better than the year before. At the end of every year, we realize that not all of our resolutions have become reality. Out of pure curiosity, let’s analyze what may be holding us back from being who we really want to be. Here are some common New Year’s resolution pitfalls to avoid:

• Impulse resolutions

Maybe the reason we didn’t succeed is very simple. Maybe we didn’t give our New Year’s resolutions much thought and quickly made pledges based on certain aspects in our lives that are bothersome at that moment. Take some time and reevaluate your New Year’s resolutions after analyzing your priorities for the upcoming year.

• Digging in the past

Don’t make New Year’s resolutions based on what you didn’t accomplish in years past. You’re just setting yourself up for frustration and disappointment. There is usually a reason why you didn’t accomplish that goal the first time. Instead, rephrase these resolutions and be more specific. Example: If “I want to lose weight” didn’t work for you, try “I want to eat 5 servings of vegetables a day” or “I am going to exercise at least 3 days a week”.

• Dwelling on the negative

If you’re trying to change a ‘bad’ habit, word it in a positive way to avoid pointing out the forbidden or tempting behavior. Sometimes it’s all about how we look at things. Example: “I will stop biting my nails” turns into “I will take better care of my nails.”

• A missing or too long of a deadline

Research suggests that most people dismiss their New Year’s resolutions by Valentine’s Day. Set yourself intermittent deadlines to hold yourself accountable. Mark it on your calendar to keep track at least on a monthly basis.

• Denying challenges ahead

Acknowledge touch times and challenges ahead and plan for them.

• Keeping your New Year’s resolutions a secret

Write your goals down to have a visual reminder and let others know about your goals to have a sense of responsibility to keep up with your objectives and to find unexpected support.

To pave the way for better New Year’s resolutions, use the SMART principle to set your goals:

S = specific. Ex., don’t just say I want to lose weight, instead say “I want to lose 20 pounds before my birthday” or “I want to run 1 mile in 6 minutes”.

M = measurable. You can’t measure “I want to get in shape” but you can measure eating 6 times a day or running 1 mile in 6 minutes.

A = attainable. Nobody is perfect, therefore such a resolution is not attainable. Look at your current situation and aim for specific improvements.

R = realistic. Base your goals on the resources and tools available to you.

T = timely. Goals have to be a challenge but they also need to be possible. There are only 24 hours in a day and there are only so many pounds you can lose (and keep off) in a week.

What are your goals for the upcoming year? Post your comments below.

Learn why doing your cardio workout only in the fat burning zone will NOT achieve the greatest fat loss results!

Have you ever wondered what the charts on cardio equipment mean that identify whether you are exercising in the fat burning zone vs. the cardio zone based on your age and heart rate? Well, it all comes down to the intensity of your workout. The fat burning zone typically refers to low to moderate intensity (continuous) exercise while the cardio zone is typically referring to moderate to high intensity (continuous) exercise. So which one is better?

Back in the 1980’s, it was discovered that performing continuous exercise at a low to moderate intensity will require your body to burn more calories from fat sources, hence the name fat burning zone. Once a person exercises at a higher intensity and therefore enters the cardio zone, a lower percentage of calories burned come from fat sources and your body starts to use mainly glycogen (a usable form of carbohydrates). These findings started a public obsession to only exercise in the fat burning zone. After all, burning that excess fat is what we are all striving for, isn’t it?! But how effective is this obsession really? Let’s look at these findings in a real-life example and see whether this fat burning zone is really the magic trick to getting rid of those extra pounds of body fat once and for all.

Let me start by saying that both of these findings are in fact true. In a low to moderate intensity workout, most calories burned come from fat sources while glycogen is the main energy source during higher intensity workouts. HOWEVER, when we are just sitting on the sofa watching TV (another low intensity activity), our bodies also mainly use fat sources for energy. But that type of activity sure isn’t turning us into lean and toned bodies. That’s because weight loss, and therefore the loss of excess body fat, is determined by a simple mathematical equation: Calories in have to be less than calories out!

In comparison, the fat burning zone may use a higher percentage of calories from fat sources; yet exercising in the cardio zone burns a greater total amount of calories. To paint a better picture of this controversy, let’s do the math and see which method burns more overall calories and total fat calories – the fat burning zone or the cardio zone:

Scenario 1)

A 200lbs person, walking at a speed of 2.5mph, burns approximately 106 calories for 30 minutes. At this moderate intensity, a.k.a. in the fat burning zone, about 50% of calories burned come from fat sources. That means, about 53 out of 106 calories come from body fat.

Scenario 2)

That same 200lbs person is now running at a speed of 6.0mph for 30 minutes. Now that identical person burns approximately 354 calories. At this higher intensity, a.k.a. in the cardio zone, about 30% of calories burned come from fat sources. In this case, about 106 out of 354 calories come from body fat.

Did you notice the difference? In the fat burning zone, this person may burn a greater percentage of calories from fat but in the cardio zone, a greater total number of fat calories is burned. Additionally, the overall total amount of calories burned is far greater in the cardio zone and therefore will achieve better fat loss results. (Remember, it takes a caloric deficit of 3,500 calories to lose one pound of body fat.) Now take it a step further: Even after 1 hour of walking at 2.5mph, this person is still not burning as many calories (total and from fat sources) as they would in 30 minutes at 6.0mph.

The verdict… the intensity of your workout along with proper nutrition will pave the way to your weight loss success! Think of it as accomplishing more in a shorter amount of time.

How does your cardio workout measure up? Post your comments below.

Bring back the GIVING

Still have Holiday shopping to do? Are you overwhelmed by the choices? Take a step back and change your viewpoint.

Giving is not just about buying the biggest, newest or most expensive items. It’s about putting thought into it and caring about the people you give to. So why not get back to the basics and give what loved one really need: improved daily quality of life and health. Here are some ideas:

• Give someone with a high stress lifestyle something to help them relax at the end of the day, like a meditation or soothing CD, maybe even add some relaxing tea to complete the look.
• Know someone who wants to learn how to cook? Why not pay for a few cooking lessons for them.
• On a budget? Consider simply giving your time for an overdue project or daily chores. Often times, simple gestures like these are far more appreciated than a store bought item.
• And of course, in regard to fitness, it can be as simple as making a commitment to take daily walks with a friend. You may not be spending outrageous amounts of money on a gift, but you certainly could be giving them something priceless – better health!

Leave your comments below.

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This is my own recipe for scrambled eggs. The combination of eggs with vegetables easily provides you with a complete protein and meets part of your vegetable requirement for the day.  Add a piece of fruit on the side and you have a good protein-carbohydrate balance.

Simple spray some olive oil cooking spray into a pan and toss all ingredients together. Within a minute or so, you have a delicious and healthy meal, ideal for breakfast or lunch. Add an apple on the side and you’re looking at about 414 (293) total calories, 17.1g (6.6g) fat, 42.1g (41.5g) carbohydrates, and 25.8g (20.4g) protein. Enjoy!

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Being skinny does not equal being healthy. Learn why you should have your Body Fat Percentage tested regularly.

Healthy Body Fat Percentage Ranges for Adults

In order to understand the healthy body fat percentage ranges based on age and gender, let’s take a look at what body fat percentage is and why it is important to measure your body fat percentage regularly.

Let me start of by saying that not all body fat is ‘bad’. A certain amount of body fat is necessary for your body to function normally and to stay healthy. When testing your body fat percentage, the result will show your total body fat percentage. This total can be split into two categories of body fat: essential body fat and storage fat.  Essential body fat is the vital body fat that is needed for your body to function normally and to stay healthy. For men, this averages out to approximately 3% and for women approximately 12%. Storage fat, the second category, is the fat that is mainly deposited right under the skin (subcutaneous fat). Some of this fat is also necessary for good health to protect internal organs. For men this averages about 12% and for women about 15%. The problems start when the amount of storage fat increases above needed levels. Consider excess body fat to be ‘dead weight’. Unless you are experiencing an extended period of time of limited food supply, you don’t need the excess storage fat and it is hindering your body to work efficiently.

So why measure it? Because being skinny does not equal being healthy and it does not predict your overall health status. In fact, most skinny people make that assumption and therefore continue to lead a sedentary lifestyle while having an unhealthy body fat percentage and essentially being at similar risk for heart disease as someone who is overweight or obese. Having a healthy body fat percentage means having a lean body, not necessarily being skinny. Here are some benefits of staying within the recommended healthy body fat percentage ranges:

• Increased metabolism and overall energy level
• Living a longer and more active life
• Improved immune system
• Improve physical age vs. chronological age
• A toned body (1lbs of fat looks a lot different than 1lbs of muscle)
• Fight against natural loss of muscle mass as we age – through strength training

Studies have shown that we naturally start to lose muscle mass at around age 20 while gaining fat. In order words, even if your weight stays the same over the years, your body fat percentage is likely to increase and your lean muscle mass is decreasing. Now add that to all other aspects of the aging process and it makes sense why things tend to get harder to do as we get older. However, here is the good news:  The loss of functional strength, flexibility, cardiovascular endurance, and bone density, as well as the increase in body fat percentage are all things we can control! Measure your body fat percentage on a regular basis to not let these side effects of aging creep up on you.

Let’s look at this weight loss example: Jane is trying to lose weight by following a proper exercise and nutrition program. After a couple months of dedication, she notices that the number on the scale has only changed slightly. Before getting frustrated, she decides to have her body fat percentage tested again. When she started the program, Jane weighed 150lbs with a body fat percentage of 30%. After 2 months, she weighs in at 148lbs but her body fat percentage dropped to 26%. So what does that mean? It means that Jane lost an impressive 6.5 lbs of body fat while gaining 4.5 lbs of healthy lean muscle mass. That in turn improved her metabolism, increased her overall energy level, as well as improved her quality of life. And this example is more common than most people realize. That is why it is important to measure your body fat percentage on a regular basis to ensure you are following a proper nutrition and exercise program to achieve optimal health.

Here is another point to consider: Studies have shown that dieting alone can make you lose almost as much muscle as fat and puts you at a much higher risk for heart disease. So while the number on the scale may be coming down, your metabolism is also slowing down due to the loss of muscle mass which was metabolically active tissue.  Since your metabolism has now slowed down, the chance of gaining the weight back has increased. But what’s even worse is that now the weight gain will be fat and not muscle. Therefore, after going through the trouble of dieting to lose weight and then gaining it back, you can essentially weigh the same on the scale but end up with a much higher body fat percentage than before dieting. In other words, your overall health is now at greater risk. It’s a vicious cycle and the scale will not show you any of these internal changes. So please, invest in your health, have your body fat percentage tested, and follow a proper nutrition and exercise program!

Do you know someone who fits the example of being skinny but unhealthy? When was the last time you had your body fat percentage tested? Post your comment below.

Source: http://www.acefitness.org/exerciselibrary/16/cobra

Target Areas: Abs, Back

Primary Muscles: Trapezius, Erector Spinae, Transverse Abdominus

Equipment Needed: None, mat if preferred

Level: Beginner

Lie on your stomach with your legs extended and your toes pointed. Position your hands flat on the ground so that they are facing forward and are directly under your shoulders. This is your starting position.

Now exhale and pull your chest up from the ground while your hips push down into the floor. At this point, your hips should be stable and on the ground, your lower back is arched, and your chest and abdominal muscles are being stretched. Hold this position for up to 30 seconds with relaxed breathing. Then slowly lower yourself back down to the starting position. Start by doing 3 sets of 15 seconds each.

If you experience pain in your lower back at any point during this movement, stop immediately and consult your health care professional.

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A lot of controversy surrounds this Fitness topic, the BMI. It is still commonly used by most health care professionals but has been greatly criticized by many fitness professionals. So what exactly is the BMI and what does it measure? And why is it so controversial? Let’s examine this popular topic in more detail.

Simply put, the BMI (or body mass index) calculates a person’s weight-to-height ratio and then compares it to a statistical norm.

underweight       <18.5

normal                   18.5-24.9

overweight          25.0-29.9

obese                     30.0+

The controversy comes into play because the BMI does not account for bone or muscle mass and therefore, its accuracy is questionable. Let’s look at the following example:

Take 2 people with the exact same height and weight, 200lbs and 5’10”. Person #1 lives a sedentary lifestyle and has never paid any attention to exercise or proper nutrition. Person#2 is a pro-athlete who exercises 5 days a week for several hours and strictly follows a nutritional plan developed by an on-staff nutritionist. Based on the mathematical equation for BMI, their numbers show the same result. Both of them are 5’10”, weigh 200lbs and therefore, their BMIs are 28.7. Based on the statistical norm, both of these individuals should be considered overweight. However, judging by physical appearance alone, it is not hard to figure out that this BMI result does not paint an accurate picture of the overall health status of these very different individuals. Person #1 could have a number of health problems based solely on living a sedentary lifestyle and their disregard to proper nutrition. Due to the inactivity, their BMI result is fairly accurate and a good indicator of the internal health status. In contrast however, person #2 is committed to a very active lifestyle with the corresponding proper nutrition. It is safe to assume that this individual has a relatively large muscle mass which makes the number on the scale misleading and therefore, the BMI result inaccurate. In short, muscle is more dense than fat. For active individuals, the number on the scale and therefore, the BMI calculation may not tell the whole story.

At this point, supporters of the BMI will say that the majority of people with a BMI of 25 or greater do not fit the ‘active individual’ category. They tend to be sedentary and that fact is easily recognizable without the need for further testing. While I generally agree with that statement, I must point out the contrary, too. Just because someone has a low BMI, that does not necessarily mean they are physically fit. They may still live a sedentary lifestyle which also puts them at a higher risk for diseases that are commonly associated with obesity, such as heart disease.

Therefore, my recommendation remains that same: The whole lifestyle has to be examined first. The BMI is a good starting point for people living a mainly sedentary lifestyle AND if no other means of testing are available. When available however, the body fat percentage should be tested to get a more accurate starting point and to serve as a continuous measure of progress.

When was the last time you had your body fat percentage tested?

Post your comments below.

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This month, I challenge you to do 10 push-ups a day! Depending on your current strength, you may do push-ups against the wall to start with, then move down to the floor for push-ups on your hands and knees, and eventually on your hands and feet. If needed, lower the number of repetitions and gradually build up to 10 by the end of the month. You’ll be surprised how fast your upper body strength will increase and you’ll start to see more definition in your chest and triceps.

If you have questions about proper technique, please feel free to contact me!

Post your comments below.

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Source: http://www.eatingwell.com/recipes/chili_rubbed_steaks_pan_salsa.html

Any cut of steak will work for this recipe, but we especially like the flavor and texture of rib-eye with these seasonings; look for steak that has been thinly cut. A cold ale, sweet potato fries and vinegary coleslaw can round out the meal.

2 servings | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

• 8 ounces 1/2-inch-thick steaks, such as rib-eye, trimmed of fat and cut into 2 portions
• 1 teaspoon chili powder
• 1/2 teaspoon kosher salt, divided
• 1 teaspoon extra-virgin olive oil
• 2 plum tomatoes, diced
• 2 teaspoons lime juice
• 1 tablespoon chopped fresh cilantro

Preparation

1. Sprinkle both sides of steak with chili powder and 1/4 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.
2. Add tomatoes, lime juice and the remaining 1/4 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa.

Nutrition

Per serving : 174 Calories; 9 g Fat; 3 g Sat; 4 g Mono; 60 mg Cholesterol; 4 g Carbohydrates; 20 g Protein; 1 g Fiber; 336 mg Sodium; 421 mg Potassium

Exchanges: 1 vegetable, 3 lean meats