When we hear the word “strength training,” often times an image of an Arnold Schwarzenegger type body is the first thing we picture. We realize that there are a lot of people that want to get healthy, but aren’t necessarily looking to “bulk up.” But here’s the thing; strength training should be incorporated into every exercise regimen because there are a whole list of benefits, ones that don’t necessarily mean you’re going to have to look like you’re going to the local strongman competition. Strength training has been shown to improve your overall health and well-being. It increases bone density, increases your metabolism, improves heart function and promotes HDL cholesterol (which is the good kind.) What should you focus on … Continue reading
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Strength Training: Does Your Fitness Need a Lift?
When we hear the word “strength training,” often times an image of an Arnold Schwarzenegger type body is the first thing we picture. We realize that there are a lot of people that want to get healthy, but aren’t necessarily looking to “bulk up.” But here’s the thing; strength training should be incorporated into every exercise regimen because there are a whole list of benefits, ones that don’t necessarily mean you’re going to have to look like you’re going to the local strongman competition. Strength training has been shown to improve your overall health and well-being. It increases bone density, increases your metabolism, improves heart function and promotes HDL cholesterol (which is the good kind.) What should you focus on … Continue reading
What’s the Best Workout Schedule?
So in your dogged pursuit to lose weight and get healthy, you've come up with a butt kicking exercise program that's going to melt those pounds right off. One hour each day with lots of cardio and a combination of HIITs and weight lifting. It's the perfect workout schedule for the best results, right? Not exactly. You see, you make your muscles bigger by breaking them down. When you do strenuous exercises, tiny tears are created into your muscles and when your body repairs these tears, it makes them stronger in order to avoid additional tearing in the future. Giving your muscles time to repair is as important as breaking them down in the first place. Having at least one … Continue reading
How to Get Abs Fast
When it comes to losing weight, most of us focus on subcutaneous fat, which is the fat that congregates under the skin and is most visible. This is the stuff that’s hiding your six-pack from the world, so let's talk about the quickest ways to expose those beautiful abs for the summer season. Let’s start with diet because there are definitely some foods that are going to help you get your six pack and there are other foods that you should avoid. First, let’s talk glucose and fructose. These two, of course, combine to make sucrose (sugar!) but both are pretty unhealthy for you. Studies show that eating too much of either is going to cause weight gain, … Continue reading
Is Your Workout A HIIT?
There are two types of people when it comes to muscle structure and workouts. There are those of us who do better with longer, slower workouts. Setting a nice, steady pace and holding it for as long as possible which trains the slow twitch muscles. These are the marathon runners out there. The other type are basically the sprinters. They are good at short bursts of butt-busting work that trains the fast-twitch muscle followed by a rest periods. If you prefer quick, high intensity workouts, like me, than High Intensity Interval Training (HIIT for short) will help you maximize calorie burn in the shortest possible time. These workout are highly effective if you find yourself short on time, because HIIT … Continue reading
The Best Exercise Program: The Debate Stops Here
The other day I heard two people arguing, and given my curious nature, I decided to eavesdrop. (Shame on me!) When I realized what they were arguing about, I started to laugh. You see, the two had adopted competing fitness programs and were trying to convince each other theirs was the better program. We shouldn't be arguing about which exercise program is better, rather which one is best for me. Dieting is different from exercise. There are some diets that are unhealthy and even dangerous. When we compare dieting to exercise there is a line that we need to draw because the question we should be asking about diets is “Which of these is the healthiest?” I don’t believe that … Continue reading
Food Journal: An Eye Opening Experience
Quick, how many calories are in your favorite combo at the local fast food joint? Don’t know? Well you really should. Being aware of how many calories are in the food we eat can actually be a huge factor in getting our brains to want to eat healthier. Many of our i-shapers have probably seen Natasha, our Customer Service Manager posting on Facebook lately about her weight loss journey. She’s done amazingly well, losing 25 lbs since January and she is so happy with the experience. Her biggest key to success was keeping a food journal. “I couldn’t have done it without counting my calories.” She told me, “I mean, I’ve always known the soda and stuff from Panda … Continue reading
Why We Hate Exercise And How to Fix it
The Deep-Rooted Beliefs That Make You Hate Exercise Moving your body is essential if you want to get in shape. You might be able to ”drop a few pounds” without exercise, but what is that worth? If you want the whole shebang—the trim and toned physique, the energy, the lean muscle to burn calories, the strong immune system, the confidence and the mood-boost—it requires regular physical activity. ... which often brings up the question: “How will I ever make a lifelong habit out of something I hate so much?” Having motivation to exercise is one of the 10 behaviors essential to weight loss in “Think: Use Your Mind to Shrink Your Waistline.” And, like the other nine behaviors, it’s complicated: … Continue reading
Liquid Gold: How to use water for Weight Loss
Dehydration is the enemy of every weight loss and fitness goal. And “beverages with benefits” usually are, too. So what’s the problem—why can’t we just drink more water already? Well, as always, there’s a complicated answer for this. Actually, there are four complicated answers: sugar dependence, consumerism, misinformation, and habit. Before we get into these, let’s look at why it is critical to drink water for weight loss, and lack of it can be a culprit in packing on extra pounds. As Mayo Clinic reports, dehydration hampers the ability of the body and mind to function optimally. In the mind, even mild dehydration causes lethargy, light-headedness and fuzzy thinking. In the body, toxins aren’t being flushed out, which essentially means … Continue reading
Spring Fever
Today I walked outside and for the first time in what has seemed like an eternity I didn't feel the least bit cold. I even walked around in my bare feet! Yes, the snow was still on the ground but I could literally see it melting away. I could also feel the warm sun on my face and hear the bird chirping in the nearby trees. I think it's safe to say the I have caught the Spring fever. This winter has been an especially long and cold one. Here in Utah we have been hit with snow storm after snow storm and I'm getting pretty sick of it. Winter is still here for another month and knowing the Utah weather we … Continue reading
Muscle Soreness: After the Fact
We did an article about a week ago about muscle soreness and what you can do to help prevent it (well, at least lessen the impact as much as possible). Unfortunately muscle soreness isn’t ever completely avoidable. When exercising frequently, you’re going to wake up one morning and not want to move. The bigger misfortune comes from treating the muscles soreness. The options are limited, but here are some suggestions about getting through the day as painlessly as possible. Cold beats Hot When it comes to feeling a little better, applying a heating pad to the muscle seems to do the trick. It helps alleviate some of the pain, and makes you feel a little better for a short time. … Continue reading
My favorite 5 workout partners
I love a good workout. I really do. Almost nothing beats the feeling after a challenging workout. But let’s be honest, it can be tough to find the motivation to workout and sometimes it can be even tougher to maintain that motivation throughout a workout. I am always looking out for your guys and I want to find ways to make your lives easier, so I thought of the top things that help me when I am feeling less than enthusiastic about working out. 1- A buddy. Workout buddies are my number one workout motivators. For years I have enjoyed running as my favorite workout. And almost as long as I have been running, my sister has been my running buddy. … Continue reading
Muscle Soreness: Planning For Faster Recovery
You’re motivated, and you’re excited about losing weight. You’ve got a plan and you’re implementing it with gusto. You hit your workouts hard and you pour every ounce of effort into it to show yourself you have what it takes. You finish; you’re tired, but you feel great. You’ve got this stuff locked down. And then you wake up the next morning, try to hop out of bed for another great workout, and your body seems to hate you. Your muscles burn with the hatred of a thousand suns and you realize, not only is working out off the table…your next two days are going to be a myriad of “ouch” and “ugh!” and awkward shuffling. What … Continue reading
Tips on how to train for running!
Hello IdealShapers! My name is Angie and I'm new to writing on this blog. As I was deciding what to write about I thought about something one of my professors once told me. He said, "Always write about something you love or else it will be boring to write and just as boring to read." Well I'm definitely not here to bore you guys. So I thought for a second about something that I love and know enough to write about. Then the answer came to me... running. I love to run. I mean I really really love to run. And although I am no expert on it, I have been running for about the last ten years of my life. … Continue reading
Did You Set the Right Fitness Goals for 2013? 4 Questions to Ask
Want to be happier with your fitness goals this year and make effortless progress toward them? Of course you do. So take a moment to review your fitness goals BEFORE you put them up on the fridge, and in your planner, and on your blog. Chances are there are a few progress-killers on there that need to go. To find them, here are 4 questions to ask yourself: #1 – Are you still doing “research”? Perfection is procrastination in disguise. Sometimes, delaying is a sign that we have the wrong goal (see #3), but other times it’s a sign that we’re looking for the perfect solution. When searching for the best activity to dive into in the new year, don’t … Continue reading
Your Health: A Gift for All Ages
Last month I did a blog post about Staying Motivated at Middle age. Since then I’ve had a couple more experiences that have really impressed on me the importance of taking care of myself at this age. My husband and I went on a vacation this past month in Palm Springs with my parents. One day I looked down to see what appeared to be a water aerobics class gathering at the pool in our resort. My mom loves water aerobics, so I suggested that we head down there and join in. When we got there they were just starting.. As we got in the water the instructor, Pete, asked us where we had been all week. This was … Continue reading
5 Crazy Fitness Products For People Who Really Don’t Like Exercise
The internet can be a weird place, even for me who has had it around for more than half of my life. It’s great to be so interconnected sometimes, but there are a lot of drawbacks to it as well. One of them is the “echo-chamber effect” where no matter how weird or crazy an idea is, you can find a community who agrees and supports you. Heading to the New Year, let’s look at some of the strangest/worst fitness products that people will be purchasing in order to get healthy without doing the work of a proper diet or exercise. 5 – Knife and Fork Lift Do you eat too much? Do you dream of a … Continue reading
Would You Join a Gym With a Motivational Fee?
We don’t always make the exercise choices that are in our best interest. Why? Ask a psychologist or behavioral economist, and they’ll tell you the answer is simple: people are not rational. In addition to a desire to be healthy and strong, we’re driven by many other factors: our subconscious, our emotions, seductive advertising, a nagging need to know who’s winning on The Voice, X Factor and American Idol… With so many influences to drive us away from our workout plans, every “nudge” in the right direction helps. Gym motivational fees to the rescue? Recognizing that people hate punishment (especially of the losing-money variety), a few Harvard students decided to test-drive a concept where exercisers pay a fee to their … Continue reading
Choice Paralysis: The Repercussions of Too Many Fitness Trends
Hmm… what workout should I do today? Cycling? Tennis? Jogging? CrossFit? You definitely have many options to choose from with all the different fitness trends. If this your typical workout query, then take heed. Experts say that when you’re choosing among A, B, C and D, you’re rather likely to choose E—nothing at all. The reason? Decision making is a complex process for our inner minds, more so than we realize. And here we thought more fitness options would be better! And actually, they are, to an extent—having variety is key to a well-rounded workout and preventing exercise boredom. But too much of a good thing can backfire. The more choices you have, the more potential there is for making … Continue reading
Great Travel Exercises for Tight Spaces
A bit ago, we had a discussion about the dirty, sweaty reality of midday exercise. Well how about the dirty, sweaty reality of vacation exercise? The answer is simple- with travel exercises. Think tight spaces, unpredictable schedules and switching from vacation mode to workout mode. And heaven help you if you’re traveling to a locale where the carbs and sauce flow freely (ahem, Italy). Back during the summer I was getting ready to leave for Syberia, and my biggest exercise challenge was having an audience pretty much all the time. My living quarters were hostels, host family apartments and train cabins. So not only were they small spaces, but they’d be shared spaces. To keep myself on track I put … Continue reading
Misleading Ads: When Is It OK for the Media to Mislead Us?
Is it ethical for companies to airbrush models into perfection? Or to make misleading, even blatantly false, health claims? Whether it's ethical or not, it seems that more and more companies are coming out with misleading ads. Increasingly, companies are being outed for employing illusions and trickery to sell their products. Yet their defense is compelling: people are responsible for being discerning consumers. According to the FTC, it’s only false advertising if a “reasonable” person would believe the claim. So, was it “reasonable” for millions of consumers to be misled about Vitaminwater? Could we realistically believe that a high-calorie, high-sugar, colored water beverage made by Coca-Cola was a health drink? Um… probably not. As their defense lawyer retorted, we drank … Continue reading
Exercise and Creativity: there is a link after all
Exercise is a known happiness-booster and stress-reliever, so it certainly seems logical that exercise would put us into a state of mind that’s fertile for creativity. But until now, there has been little more than speculation. But recent research has (finally) found a direct link between exercise and creativity, which supports what I think many of us have long suspected! In this study, researchers rounded up 60 college students to participate in varying exercise regimens, all followed by a creative thinking test. The study looked at creative potential in three situations: Creativity immediately following NO exercise (the study control) Creativity immediately following a workout Creativity two hours after a workout Results showed positive effects of exercise in both #2 (immediate … Continue reading
Weekend Warriors: Not Doomed After All?
Confession: I’m a weekend warrior. And all these studies about how we are sitting ourselves to death are freaking me out. Can anyone really get down to 3 hours of chair time a day? I can’t. I’m an official “desk jockey,” and frankly, a trek desk is not in the cards for me. Not only can I not afford a new desk built for a treadmill, plus a treadmill, but it wouldn’t fit in my teeny apartment. So I save my big workouts for the glorious weekend. But now it’s possible that all those exercise hours are being cancelled out by sitting during the week. Am I sealing my coffin two years earlier? The American Heart Association says that for … Continue reading
Which Yoga Style Matches Your Fitness Goals?
When you think yoga, you think stretching, right? Or perhaps contortionist poses worthy of the circus. Well, you can stretch any old time, and frankly, you’re just not very flexible. So, no, you’re not going to yoga with me. This is the typical conversation I have with my friends and family, and even my students at the senior center. I am determined to set them, and everyone else, straight about yoga. First, there isn't just one yoga style. In other words, yoga isn’t just for athletes and gumbies and chicks. Men do yoga. Injured people do yoga. Seniors, exercise beginners and really inflexible people (i.e., me) do yoga. If Jane Fonda can do yoga at 74, you can do it … Continue reading
Are You Robbing Yourself Of Priceless Fitness Advice?
I didn’t want to sign up for a tennis class. Frankly, I’m a do-it-yourself kind of person. I didn't want fitness advice from a tennis instructor. The thought of hiring other people makes me wince. “But I can just do it myself,” I think. Or I think about the money. Or I think about how they invented the Internet for a reason. But something occurred to me this year: maybe I can’t do everything on my own. Why did it occur to me? Probably because it occurred to Penelope Trunk, a serial entrepreneur and career blogger whose advice I take seriously. And she wrote a post about how she swears by coaching. Wait, a dynamic entrepreneur (and someone who IS … Continue reading
How to Stay Motivated At Middle Age
A friend and I were discussing how difficult it is to stay motivated to eat healthy and exercise at our age. We are both in our 50’s. We both thought that after our kids were grown, that we would have all this extra time and would use it to workout. We would also eat healthier meals because we wouldn’t be trying to satisfy their discriminating tastes. What a misconception that has been. So the question I keep asking myself is, ‘why is it so hard to stay motivated when this should be the easiest time of my life?’ Well, first of all, when my kids were home I felt like cooking for 5 was at least worth … Continue reading
Workout Length: Are Hour-Long Workouts Right For Everybody?
As someone who struggles with getting the right amount of exercise every week, this new study released by the University of Copenhagen, was very enlightening. A study that followed 60 heavy (but healthy) men for thirteen weeks and the results were fairly surprising. Not only were those that worked out 30 minutes each day getting great results, 3.6 kg (just under 8 lbs.) on average over 3 months but they lost more weight than those whose workout length was a full hour each day. Those who were exercising for one hour each day lost on average 2.7 kg (just under 6 lbs) during the same amount of time. Researchers feel that the explanation lies in the thinking: … Continue reading
Cross Training: The Olympians’ Secret to Ultimate Fitness
Watching the Olympics makes me feel like crap. I will never excel in any sport. My attention span is just too short. Just look at all the activities I’ve taken up in the last year: tennis, running, aerial yoga, stair-sprinting. While in Russia I discovered how much fun volleyball is. But before I dive into that, I want to learn to swim. And dance the Tango. Oh, and I’ve upgraded my cycling gear with every intention of boosting my cycling skills this fall. Meanwhile, Michael Phelps and Aly Raisman just raked in multiple Olympic medals in their sports. How? By channeling 100% focus into that single activity. Or so I thought… As it turns out, Olympians actually have “fitness ADD” … Continue reading
“Exergames” Help People To Be More Active
The studies are pouring in about so-called “exergames” which promote physical activity, and unfortunately the impact has been viewed negatively. As a nerd and a gamer, I can sometimes see why. The exergames that are currently on the market have been little more than more interactive exercise videos that use the motion controls as a gimmick; and sometimes, they do it poorly. "What do you mean my motions have to be more exaggerated?!" I don’t hold that against them, I have played video games long enough to know that new technology takes time to incorporate properly. (I’m still waiting for 3D to be implemented in a way that enhances rather than detracts from the experience) However, it may help those … Continue reading
How to find a safe weight loss plan
Safe and Healthy Weight Loss Plans How many weight loss plans do you think are available today? The truth is there are probably way too many to count. Weight loss plans today endorse everything from calorie counting and portion control to lowering or even eliminating carbohydrates or fat entirely from you diet. The key is to find a safe weight loss plan. Getting the true facts about a weight loss program is so important because no amount of weight loss is worth sacrificing your health or safety. There are a lot of safe ways to lose weight but if it is done improperly there can be damage done to your metabolism, heart, muscles, and so on. The scary thing is, this … Continue reading
Where to Start With Exercise
When it comes to living healthier, we’ve put a lot of emphasis on eating healthier and supplementation and sometimes it seems that we’re really letting the fitness side fall to the wayside. Chelsea is our go to gal for fitness ideas and she’s written some very helpful articles, but still we get asked a lot where to start with exercise. When it comes to exercise we understand the same principles that come from eating healthier still apply. If you start out by asking too much of yourself, more than what you are ready for, then it won’t work. If given the option in black and white, between an exercise routine that might be too much, and no exercise at … Continue reading
The Secret to a Fitness Routine That Sticks
Pessimists and procrastinators, listen up! There is only one way to stick to an exercise routine. What is it? Make it a routine! Exercise should have a comfortable, well-worn-in niche in your daily regimen. Of course, you’ll be upgrading the particulars every few weeks. (If you stick to the same old stuff, and you’ll probably plateau in a month’s time.) The point is, you need to work out automatically, right on schedule, without making excuses. Once exercise becomes a permanent wedge in your schedule, you’ll reach your goals in record time. Here are five ways to make your fitness routine unshakable: 1. Find the right program for you. That's one that truly works with your lifestyle and entails a realistic time … Continue reading
Arm Workouts: 4 Fun Ways to Sculpt Your Arms This Summer
For most people, getting a lower body workout comes easy—you walk, run, cycle or climb stairs every day. It’s the strong and toned upper body you have to work for. And who wants to spend summer evenings doing bicep curls and overhead presses in a stuffy gym? You need some fun arm workouts. With these fun exercises, you don’t have to. They’re total-body workouts with extra emphasis on the arms and core, and they’re perfect for summer—and for inviting friends: Summer sports Tennis, swimming and volleyball are three summer activities that’ll give you arms and shoulders so sculpted, you could make a Grecian statue jealous. If you’ve been thinking of joining a sports team or class, or even planning some … Continue reading
7 Ways to Improve Your Stair Climbing Workout
Stairs were made for exercising on-the-go! Whether you’re hiking the stairwells at work, stepping your way up the Eiffel Tower, or training for a stair climbing race for charity, get ready to see your bod in serious shape. Of course, just like sprinting, there are several ways to improve your stair climbing workout and avoid injury. I’m currently living on the 6th floor of an apartment building and I’ve been hitting the stairs every day to try out different things. If you’re aiming for toned glutes, quads, thighs and calves, a few tips before you start hoofing it: 1. Posture Good form is important for avoiding soreness and injury while stair climbing. Lift your torso up and bend forward slightly … Continue reading
The Real Reason Why Weight Loss for Women is So Tough
If you are a woman and you are trying to lose weight we have some good and bad news for you. The good news is that it is entirely possible for you to shed the amount of weight that you want and to keep that weight off for good; the bad news is that weight loss for women is typically a slower process than it is for men who are trying to lose weight. Women usually need to work harder to lose weight than men do, and this can be a really discouraging thing. No matter how difficult weight loss for women is, it really is possible. There are countless women who not only lose the weight that they … Continue reading
Why it pays to have a fitness buddy
Living in Siberia has me thinking about “community” a lot. People tend to congregate here. Friends and families are close-knit. People look after each other (and sit on top of each other) on the bus. It’s not uncommon to come home and find your neighbor at your kitchen table. It’s great to have personal space and “me time” to think, but sometimes being part of the group will get you further. People here have a strong sense of how community is vital to their survival. Social support is essential to the survival of an exercise regimen for the same reasons. It might be easier to pop in your ear buds and hit the trails after work, but what happens on … Continue reading
iShaper Challenge: Making A Positive Change to Your Willpower
Willpower; a simple word that creates all sorts of problems when it comes right down to it. At one time or another, we’ve all stumbled in a way that made us think, ‘If I’d just had more willpower, I could’ve succeeded.’ It hurts to lose a battle of wills because willpower is one of those things you seem to have enough of it, or you don’t. For example, there’s the marshmallow study conducted by psychologist Walter Mischel. He asked children to sit in front of a marshmallow without eating it for fifteen minutes (with the promise of a second one if they managed to make it). Those who succeeded this simple test of willpower ended up being more successful in … Continue reading
Should Running Be Your Go To Workout?
Ask any marathoner—in other words, ask just about anyone—and you’ll get why running has become so popular. It feels natural, it requires minimal equipment and setup time, and perhaps best of all, it inspires a feeling of solidarity. Burpees with friends? No thanks. But running with friends is fun, and running a race with friends can make the difference between pushing to the finish line and pooping out. But are the fitness benefits really there? And is it worth wrecked knees? I think it’s time we break down the pros, cons and twisted ankles of running, starting with my own cautionary tale… I took up running about six months ago. It was for a good reason: everyone else was doing … Continue reading
Workout Foods- what you should be eating before you sweat
As I was dangling there, harnessed by an aerial yoga hammock, it occurred to me: I should compile a list of the best workout foods to eat before your workout. While nausea, bloating and feeling weighted down by a full stomach are concerns during any workout, they seem to double when you’re inverted. And they triple when you’re hanging upside-down with a band across your stomach. Downward dogs and inverted pigeons aren’t the only tummy-troubling poses. Even if you stick to the basics—cobra pose, bridge pose, cat and cow—pretty much anything that contracts and stretches your abdominal muscles can get your stomach churning. (Bikram may be another beast altogether.) You probably already know all this. But as I hadn’t done … Continue reading
Strong muscles, strong mind: so lift up!
Have you noticed that after a great lifting session, everything rocks? YOU in particular? You feel confident, strong, steady and in control. I’ve certainly noticed this. I’ve also noticed that when I sit in the ol’ office chair all day, I feel flabby. Mentally. Emotionally. Willpower-ly. You want to overcharge me on my phone bill? Sure. Whatever. Yet it seems that even just a few minutes of strength training (with proper warm-up, of course) can fuel confidence in a way no jaunt on the elliptical can. Is it a testosterone thing? An adrenaline thing? Maybe we feel like we have strong muscles after pumping iron because our muscles stay contracted after the workout. Or maybe it’s all in our minds. … Continue reading
5 Ways to Exercise at Work (Without Getting Fired)
Weekend warrior-ism isn’t going to save us. In fact, a daily workout isn’t even enough. If you’re spending most of your day sitting at your desk, experts say you’re in the health-risk zone. So how do you get out of the health-risk zone? Exercise at work! But, as we all know, fitness advice sometimes falls short of reality. Constantly jumping up to walk to coworkers’ offices in the middle of a project, rather than calling or emailing, might not be feasible. And taking a midday exercise break can render you tired and distracted back at the office. So how are we supposed to prevent work from killing our health, and our health from killing our productivity at work? I wrote … Continue reading
The Best Time of Day to Workout: The Sweaty Reality of Midday Exercise
And now, for the moment of truth: sometimes you can master motivation, flawlessly fuel your workout, and have your gym and snack bags packed—and still not be able to fit exercise into your daily routine. Not midday, anyway. I’m an afternoon exerciser, because it’s my best time of day to workout. But even if you work out in the morning or after work, research says that everyone should be taking a midday pause to get some daily excersise. Sitting for 8 hours is great way to die early, no matter how active you are the rest of the day. So, dutifully, I aim to work out in the afternoon. Only my “midday pause” typically turns into a three-hour affair. First, … Continue reading
Are you a good or a bad health influence?
How do you get your loved ones to care about being healthy? Are you a good or a bad health influence on those you love? You’ve tried discussing the health benefits. You’ve tried scaring them with the facts. You gave up dessert hoping they’d join you, and you lavished them with praise when they dusted off their bike. You gently explained that you were worried. Then you bitterly announced they looked 9 months pregnant. And after all this… it seems you’ve had no influence whatsoever. Mom’s still carting around large McFrappés. Your spouse insists that trekking up and down the stairs is plenty of exercise. And your kids, you suspect, are squandering their lunch money on Cheetos and Mountain Dew. … Continue reading
Weight Loss Motivation: Spring Clean Your Fitness Regimen
It’s the season for overhauls and new (for real this time) beginnings! If you’re on a roll, why not freshen up your fitness regimen too? Chances are you’ll find a few things it’s time to dust off, simplify or dunk in the trash. And you might find a little more weight loss motivation as well. Ready? De-junk A feng shui principle I’ve always loved is that you have to clear out old things or new things won’t come. Clutter blocks progress. It sends a message – to the universe, to your subconscious – that you aren't open to change. Further, it physically prevents fresh additions, because there’s simply no room. So even if you liked the old thing, it might be … Continue reading
Winter Blahs Are Over, Time To Get Motivated!
When December 31st is rolling around, most people are preparing for the new year, planning their resolutions, and getting ready for change. Me? I’m at my desk writing about how everyone else should be making resolutions and dutifully ignoring my own advice. It’s not that I don’t see the benefits, or don’t agree with the posts or anything along those lines, it’s just I know me. The moment the first snowflake hits the ground, I just want to shut myself indoors and go into hibernation until it goes away. (I hope in my next life I’m reincarnated as a bear. That would be sweet on so many levels.) New Year’s day does nothing to break this winter spell … Continue reading
Why ‘Living in the Moment’ Isn’t Always the Best Option
All that about how we need to be “living in the moment”? Sometimes, frankly, the moment is overrated. Like when it comes to saving for retirement, avoiding debt, getting our work done and taking care of our health. In reality, we’re enamored with the now. And our future selves are suffering because of it. Behavior economists have observed the underlying cause of our now-ism: we have a natural psychological tendency to overvalue present experiences and undervalue future experiences. We think a pleasure today will be more enjoyable than the same pleasure tomorrow. And, conversely, we think something bad will be a little easier to swallow tomorrow. We even value our current experience so much that we’ll sacrifice a big reward … Continue reading
Should You Love Your Workouts?
Today I started reading “Poke the Box.” It’s a manifesto by Seth Godin about doing something new and scary, instead of taking a nap. Godin is warning us about getting too comfortable with routine, and also how quick we are to use the “escape hatch” when we do try something new and it ends up being uncomfortable. He says we’ll never reach our potential if we avoid failure. I realized that for the last several months, I’ve been “poking the box” with regard to exercise. It has not been comfortable. It hasn’t really been intentional, either. I don’t know what inspired me to take up tennis and running, two activities I’ve never been interested in. In fact, running? I hate … Continue reading
Athletic Focus: How You Can Achieve It
When professional tennis star Maria Sharapova needs to save a match, she gets into her “zone.” “I take it one point at a time and really focus,” she says. Penning an hour-long workout into your planner can seem laughable when you have a business to run, a house to clean, a family to organize. And if you exercised only once in the last two weeks, or you’re behind in your training for an athletic event, it might seem pointless to even lace up your trainers today. Before you dismiss your exercise goal as a pipedream, try Sharapova’s technique for turning a game around. Athletic focus. Take your eye off your losing score, and fix it on the ball flying at … Continue reading
Why Vacations Are Good For Your Fitness
Leap Year Day has me thinking about how powerful it can be to step outside the box, even for just a day. Suddenly people start thinking about the “possible.” We had an extra day, February 29. What could we do with it? My colleagues threw parties or went out to dinner with friends even though it was a weekday. In Ireland, Leap Year Day used to be the one day every 4 years that it was acceptable for a woman to propose marriage to a man. Sure, there are really 365.24 days in every year, but Leap Year Day feels like a free day. It’s exempt from the rules. I’ve had a few fitness experiences that got me thinking about … Continue reading
What Your Trainer Means By “Rest Day?”
We get it. Rest is just as important to fitness gains as the actual workout. I think the real question is: what exactly does ‘rest’ mean? You worked out yesterday, so tonight you’re obliged to slip into your pink bunny slippers and queue up Comcast on Demand? I used to think that. Gee, I sure would like to go for a bike ride around the park, but I’d reverse everything I did at the gym yesterday, I worried. I’ve since learned that letting your body ‘rest’ doesn’t mean playing dead. At least, it doesn’t have to. If you did a marathon of walking lunges and sumo squats yesterday, well, maybe you’ve earned the couch time. But you don’t have to … Continue reading
A Good Cause Can Save Your Fitness Regimen
Last year, hordes of people paid thousands of dollars apiece on eBay for pairs of Nikes. Specifically limited-edition “BacktotheFuture” Nikes to benefit Michael J. Fox’s charity for Parkinson’s disease. While Nike didn’t get to keep the $4.7 million in profits, this benevolent act boosted its image too. Nike fans retweeted stories about the fundraiser and redoubled their fandom. The warm fuzzy probably drove some out to buy a pair of plain old Nikes to support the charitable company. You can see how causemarketing is powerful. By linking up with a good cause, companies create a passionate following and good deed stories go viral. Not only do people buy beneficent products even when purse strings are tight, but they’re often happy … Continue reading
5 Tips It’s Time To Get A Personal Trainer
We get it. You don’t need a babysitter at the gym. And yes, you’ve heard of YouTube. But sometimes, an hour with a personal trainer is worth 10 on Google. These are some of those times: You’re on deadline. The sooner you start training for that triathlon, bike race or other athletic event, the better. And before you start specializing, it’s good to build foundational skills, experts say. A few sessions with a fitness coach can get you started with a well-rounded routine to build your strength and endurance, which means you’ll get more out of your training without risk of injury. You’re piggybacking on someone else’s workout. Watching the big kids at the gym seems like a no-brainer, until: … Continue reading
Is the 4 Minute Workout Legit?
This pocket-sized workout might be deceptively powerful Good-bye long, drawn-out cardio. In just four minutes, experts are saying, you can accomplish double what you have been by spending hours at the gym. Appealing to our shortcut-loving brains, the “burst” movement is catching on quickly. The most popular example is the Tabata Protocol (no, this isn’t a Star Trek reference): also known as the “four minute workout,” it calls for eight bursts of 20-second rigorous activity, separated by 10-second periods of active rest. The rigorous activity can be cardio: full-blast running or cycling, interspersed with walking or slow peddling, for example. Or it can be a circuit of full-body resistance exercises, like burpees, plyometric jumps, lunges, mountain climbers, squats or jumping … Continue reading
Overcoming Our Annoyance with Health Tips
I’ve been searching for some fresh health tips this week. I’ve trolled Fitness Magazine, Men’s Health, even the SelectHealth quarterly newsletter. Finally today I found it: an article on Yahoo! by Prevention Magazine about getting in sync with the body’s natural energy and eating cycles to lose weight. The daily play-by-play wasn’t my inspiration. It was the comments section. Specifically, 1,372 seriously annoyed people—most of them ticked off with the advice, the rest ticked off at the people who were ticked off. The exasperating advice? Not 4-Hour Body type stuff. It asks for no extreme diet experiments, no gut-busting workouts. In fact, it’s fairly simple guidance: Get up in the morning, squeeze in a burst of cardio, eat breakfast, eat … Continue reading
Workout Music:Turning Your Workout Up To 11
Now we've been pretty adamant about setting up exercise routines and why they're so awesome. The health and psychological benefits of a proper exercise regimen are numerous, so once you've got that down, what's next? How about getting just the right workout music to accompany your butt kickin' routine? And I'm not just saying it because I could never make it through the full workout without my iPod. Studies show that when exercise and music are combined, the results make your brain very happy. So much so that people who exercised with music did twice as well on a verbal fluency test over those who did not. Music causes our frontal lobes to work overtime. The part of the brain … Continue reading
Warning Signs You’re Headed For The Winter Blues
We had our first snow in Salt Lake City this past weekend, and it got me thinking: 'will my workout regimen withstand the winter?' After staying in to ponder the question over a gingerbread latte and playtime with kitten, I arrived at an unequivocal answer: No. My workout goals are in danger because of the winter blues. Are yours? Here are six telltale signs: 1. You’re a hiker, biker, runner or soccer player. If all your go-to workouts are outdoor activities, you’re headed straight for excuse-ville when the weather turns bad. Get your indoor backup activities planned now. Sign up for an indoor sport or find a gym you’ll actually like. 2. Your mantra is “out of swimsuit, out of … Continue reading
Exercise Tutorial: 5 Exercises That Aren’t Doing What You Want
Who wants to spend extra time at the gym? If you’re like most of us, you want to get in, get maximum results and get back to the rest of the things on your 'to-do' list. The health sciences are constantly evolving and while some things never change, there are some workouts that long ago proved to be not worth the effort. Some of these are such a staple of the fitness world, however, that they hold a steadfast claim on our routines for better or worse. So here's a list of five common workout components that are doing absolutely nothing for you—plus an exercise tutorial for what to do instead. 1. Sit-ups and crunches. Sad news: no matter which … Continue reading
Exercise: The All-or-Nothing Mentality
Science is a harsh mistress when it comes to being successful on exercise regimens because unfortunately, it doesn’t agree or like any of our excuses. “I procrastinate because I’m a perfectionist!” you say “I need to have the perfect set up before I can start!” “Not True” Says Science in a harsh tone. “There are just so many options out there, how can I ever pick the right one for me?” You respond defensively. “The only real factor is you” Science shakes its head. “Fine. It’s just too much, I can’t keep up!” You say. “Even a small amount of daily exercise greatly improves your health” Science has their hands on their hips now. That’s a big one. Many of … Continue reading
10 Ways to DeStress To Shed Pounds
Stress eating is one of the most popular sources of weight gain in today's society. We’ve talked in previous posts about what happens when we get stressed. We release Cortisol to “fight or flight”. Since we don’t usually have to fight someone or take off on a fast run. All that Cortisol in our system isn’t good. The funny thing is in the short-term stress can boost cardiovascular performance. If it’s not too severe the brain will actually perform better. You’ll be able to solve problems more effectively and you’re likely to retain information better. On the flip side though is if the stress is too severe or too prolonged it can actually harm learning. If you’re stressed out you … Continue reading
Back to Sanity. What Should You Do?: Life Long Weight Loss
Here we go with another tightrope walk that is the discussion of competitor products. Many of you might remember the HCG article we printed and the email response and comments that we got were…impassioned, to say the least. Even on a product that has received much more scathing reviews than ours. So let me clarify that we don't think that Insanity Workout is a bad thing, in fact, our resident fitness experts give it a thumbs up. So where's the problem? Well, Insanity workout defines itself as a 60 day program. There are clear before and after shots of people achieving terrific results…but it's how clearly they define the "after" that seems to make us do the double-take. What are … Continue reading
When It Comes to the Gym, Bigger Isn’t Always Better
The secret to making your fitness goals happen? Joining a tricked-out gym. Or so I thought, as I was rolling up to the new luxury gym in my neighborhood. After a tour, my head was spinning with the workout possibilities (ooh, heated pool!) and I was eager to sign on the dotted line. But half an hour later, I walked away without a membership. The terms were sketchy. The staff was unfriendly. The $50/month fee seemed a tad steep. Yes, the heated pool would've been nice. But as it turns out, I’m better off without the frenzy of classes, equipment and salon-and-spa extras. The reason? According to researchers, too many options can tank a fitness routine. The More, the Merrier? Not Quite A … Continue reading
“Real Men Don’t Do Yoga”
Yesterday I was outlining the many benefits of yoga for one of my guy friends, who complained of tight muscles and achiness. He agreed that yoga was great and said he totally understood why people do it. Pause. “So why don’t you do it?” His response: “Yoga is for girls… and hippies.”
8 tips to stay motivated in Month 1
We all know that the first 30 days of any fitness program are going to be the hardest. And while there's nothing really new under the sun, I thought I'd give what helped me make it through the first month without losing sight of my goals. It's important to note that this is 'how to help' get through your first month, not 'what to do'; mainly I'm focusing on ideas for on how to stay motivated. You've probably heard some of these before, and if you haven't that's great. Also there is sure to be more than 8 so if you have ideas, just feel free to post them in the comments. 1. Make a Plan This is going … Continue reading
A New Valentines Date
During this Valentines season I’ve heard a lot of people saying that they think Valentines is a stupid holiday that they refuse to celebrate. There are also many couples that do celebrate it with a fancy dinner, chocolates, cookies, and other sweets. Well, Valentines Day is not an approved day to take off of your diet, because one day leads to 2, 2 days to 3, and on and on. We’re only about 7 weeks into the year, you can’t give up yet! So, I came up with a brilliant new idea for a Valentines date: Skip dinner, add a protein shake, and hit the gym. Sounds silly, right? Your girlfriend would kill you, right? You’re wrong. You don’t have … Continue reading
Are your Leptin levels hurting your weight loss success?
I wanted to write a post about a Leptin, which is a subject that I’m particularly interested in, but I don’t have a lot of knowledge about it. Whatever this is the case, I turn to my relied source for a definition, Wikipedia, of course. Unfortunately, the definition that they have is: "(Greek leptos meaning thin) is a 16 kDa protein hormone that plays a key role in regulating energy intake and energy expenditure, including appetite and metabolism. It is one of the most important adipose derived hormones. The Ob(Lep) gene (Ob for obese, Lep for leptin) is located on chromosome 7 in humans." It seems fitting that the root of this word is from Greece, because even that definition … Continue reading
Why Exercise Is Essential For Weight Loss
Let's make this simple and break exercise down into its three most important purposes. 1. Maintaining Lean Muscle Mass 2. Increasing Your Metabolism 3. Keeping You Happy One of the biggest mistakes people make when they are trying to lose weight is focusing only on how much weight is lost. The wrong kind of weight loss, specifically muscle, can make it very difficult to keep the weight off. One pound of muscle has the ability to burn up to 10-50 calories a day, no one really knows but it is somewhere between 10 and 50 calories a day. We will shoot high to make our point, if you lose 10 pounds of muscle the result will be a decrease of … Continue reading
3 Reasons to Try Zumba (and One Reason Not to)
Let’s face it: there’s a good reason for our gymphobia. The gym usually sucks. Stuffy locker rooms. Bad techno. Sweaty equipment. Buzzing fluorescent lights. Grunters. It’s too easy to think of 1,001 reasons not to go. Strange, then, that reportedly 7.5 million people are flocking to Zumba classes every week. Are you wondering if it might be worth a try?
Being Satisfied with Just Satisfied
“Clean your plate or no dessert” “There are children starving in Africa that would love to take your place, finish your food!” I’m sure at one time or another as children we heard our parents use these phrases. (Probably many, many times for some of us.) It’s a great way to get your kids to eat their broccoli, but it’s also a great way to develop unhealthy eating habits. We have been programmed since childhood to eat all the food that was in front of us or, at the very least, stuff ourselves until we cannot possibly eat another bite lest we explode. This is a trick of the brain that we just need to learn to ignore. I, personally, … Continue reading
Perfect Fitness: Why It’s a Myth (and Thank Goodness)
“Perfection is a mean, frozen form of idealism.” That’s what author Anne Lamott writes in her book Bird by Bird. It’s about her experience becoming a published writer, yet it’s eerily pertinent to fitness. Her tips on writer’s block? They’re what helped me plow through my exercise impasse in December. I consider myself something of an expert on achieving gridlock in a workout routine. I’m the queen of perfectionism. Or is it procrastination? Or maybe it’s planning to exercise when I should really be exercising. Whatever it is, I've found that adopting Lamott's anti-perfection mantra is a pretty easy way to catapult fitness results. Striving for perfection is immobilizing, she says. (This happens to be true whether you’re trying … Continue reading
Just Weighting Around for the Holidays to End
So, I was very excited today to find that I have been successful with my goal of not gaining a single pound this holiday season! My typical weight gain during this time of year (from Thanksgiving to Christmas) is about 7-10 pounds. This means that I’m right in line with the average American, and I’ve been gaining this inhaled holiday heft for over 30 years. When New Years rolls around, I once again have to make my resolution to work for months just to get rid of it. This year it was time for a change. I was determined to still enjoy the holidays, but I wasn’t going to overeat and put on any pounds. I had two Thanksgiving dinners … Continue reading
Are Your Fitness Goals Too Complex?
What’s the fastest way to kill your New Year’s fitness goals? Researchers say having too many options and too much information is a surefire way to doom them.
Quinoa: A Discovery 6,000 Years in the Making
I was talking to a friend of mine, Monica, the other week about this very blog and in passing, she suggested that I should really add some quinoa recipes to the mix. After seeing the blank stare on my face for a moment, she informed me that Quinoa (pronounced kin-wah) is actually a grain substitute for items like rice and pasta. She specifically recommended it for use in salads to add a little flavor. As is common when I find out about something new and exciting, and want to learn more, I quickly turned to an irrefutable source…Wikepedia. Imagine my surprise to find out that quinoa has been around for more than six thousand years. It’s an interesting little food … Continue reading
7 Tips for Healthy Holiday Shopping
Tips for a healthy, productive holiday shopping trip. Burn extra calories and avoid the shopping hangover!
The Ten Commandments of Physical Training
Here are ten key tips that can really help your physical training if you’re trying to get into a workout routine again. Some may be more important for you, some less important. 1. Train Regularly: It is typically recommended to workout 3-5 times a week. Less probably won’t give you the results you may be looking for, progression may be extremely slow, if any. More than 5 times a week can be dangerous. Your body could easily become overworked and burnout or get injured. Your body needs a day of rest. You need to find your happy medium and what fits into your workout. 2. Getting Fit Takes Patience: If you’re training to run a marathon and you haven’t ran … Continue reading
Controlling Your Metabolism
You’ve all heard at least one person say, “I just have a slow metabolism” and that is usually followed by, “And there is nothing I can do about it.” People are falling back on that excuse much too often these days. Look at those people that have “slow metabolisms” and then look at what they eat. Usually those people aren’t eating the most healthy foods. It’s all excuses. Some people really might have slower metabolisms. But you don’t have to just sit there and just surrender to the fact that you are doomed to be overweight your entire life, take it into your own hands. It’s all about how and when you eat. One of the biggest problems I see … Continue reading
Stop, Taste the Roses and End Obesity
I have reached a place in my life that has afforded the opportunity to travel abroad. I truly enjoy visiting different countries and different cultures, seeing how people live, and, of course, how they eat. Obesity is a much less prevalent issue pretty much everywhere else in the world, and I’m not just referring to countries that struggle with poverty. I’ve had the opportunity to travel to places like India where sixty percent of the population lives below the poverty level, but I’ve also been to places like France, where they nearly idolize their food. The first time I returned from a vacation in Paris, my friends asked me what my favorite part of my trip was and there was … Continue reading
The Myths About Weight Loss and Diet Programs Part 1
Since I was a wrestler in High School I have almost always been on a diet. I remember those days of trying to get my 5’11” frame down to 145 pounds. I would wear a plastic sweat suit, only eat hard boiled eggs, and spit a whole lot. I practically did anything that would get my weight to 145 pounds for weight ins on Friday night before my wrestling match. During my senior year our team was half way through the wrestling season and some bizarre events transpired. Before the Christmas break I had beat the previous year’s state champ. I went into the two week Christmas vacation believing I would be the state wrestling champion at 145 pounds. I … Continue reading
What Holiday Weight Battle!?
Announcing a new program to help you keep your brain and body fit through the holidays!
Weight loss hypnotherapy can allow you to change subconscious thoughts and behaviors that lead to weight gain. Learn how our new Brain Food program works.
Are These Dietary Supplements Worth Taking?
Are polyphenols, probiotics and other wonder-supplements worth your time?
Exercising: The Most Important 30 Minutes
In today’s busy world people are skipping the important things. Things like times spent with family, friends, or maybe even time alone. But something else that is often over looked is exercising. I think people are skipping this important part of life because they have the conception that you need to exercise for an hour or two to get the full effect. What people don’t know is that the recommended dose of daily workout is only 30 minutes. As someone that has a busy lifestyle I know I can find 30 minutes to exercise and keep myself healthy. But as I mentioned earlier, other things are being skipped in today’s busy society: family, friends, and alone time (I know alone … Continue reading
Are You Getting Enough Protein in Your Daily Diet?
Now I know it has gotten pretty popular in today’s culture for women to avoid a lot of red meats in general and I won’t even begin to call myself qualified to comment on that kind of lifestyle decision. Where I find the problem is that many women that do not eat meat regularly, don’t put any priority on ensuring that they find other means of getting enough protein. It is so important for us as women to get our 105-181 grams per day. Let’s begin with the basics; it’s the building block of muscles and essential for repair and growth of the muscle after exercise. When you exercise you are causing microscopic tears and damage to your muscles, and protein … Continue reading
Should You Exercise When Sick?
Can you really “sweat it out”? Here’s what experts say about exercising while you’re under the weather.
No More Couch Potatoes!
Throw that couch out of the living room! If you’re addicted to “Keeping Up with the Kardashians” (like me) or “Project Runway” (not like me) and that is interfering with your workout time, that excuse is gone! I’ve come to realize that really is the worst excuse possible. There is so much you can do while watching your favorite guilty pleasure. If you go to www.youtube.com/askfitnesscoach there are tons of exercise demonstrations. Pick three or four a day and rotate through them during the show. Do 10 repetitions of each exercise and keep repeating until a commercial break. During commercials I always make it a goal to leave the room. Whether it is go run up and down the stairs … Continue reading
Three Exercises To Increase Flexibility
Exercises that increase flexibility are key to a good warm-up. One thing often overlooked in regards to stretch is the importance of strengthening the muscle through the newly created range of motion. If you don't strength the muscle through the new range of motion you are creating you potentially could cause instability and eventually injury. Active stretching has been to created to strengthen the muscle while creating the new range of motion. Here are three active stretches you should be doing before any cardio or strength activities. Spiderman - This exercise has been called the greatest stretch in the world. Lateral Lunge - Lateral flexibility and movement is often neglected in most workout programs. If all you are doing is … Continue reading
Watching TV Leads to Weight Gain (Unless You Do This)
We know watching TV leads to weight gain, but we’re not about to sacrifice American Idol. Now what?
Workout, Shape Up!
We all have the good intentions to fit in our daily workout, but how often do we actually get there? I have been one of those people – “I’m going to the gym tonight” “oh, you wanna go to dinner?" "OK, I’ll workout tomorrow.” I think it’s safe to say that it’s a fairly common conversation (at least I’ve heard it or said it about a million times). But there are some tricks to making sure you actually work it in. 1. Have a schedule: If you just say “I’ll do my workout when I have time,” it will NEVER happen. You have to set aside a time. And if it can be the same time every day that’s better … Continue reading
Hypnosis for Weight Loss and Understanding Suggestibility
Hypnosis in general has been very miss understood for the last 100 years. Recently, Hypnosis has shown to provide very positive and successful outcomes for weight loss (body shaping). It is not uncommon to hear people at parties or public gatherings talk about a positive experience they had with Hypnotherapy. These experiences now range from pain relief, remembering details for forensics, addiction recovery, weight loss, and many other applications that are beneficial for most individuals. What does “Suggestibility” have to do with Hypnosis? Suggestibility is how we learn. Initially for each one of us, learning is accomplished through our primary caretaker (could be mother or father), from birth until approximately age five. From age’s six to nine, the child’s suggestibility … Continue reading
The Best Exercise in no Time at All
Come on everyone knows that they should be exercising. Especially if they want to effectively lose weight. So why aren't people doing it? Have you ever felt like it takes too much time and energy to see any identifiable improvement. That in order to get to your ideal shape you are going to have to spend hours in the gym everyday. You aren't alone. Many people don't start exercising or stop exercising because the commitment is just to much. If you feel this way it is time to change your approach to exercise and realize that it takes only a few minutes everyday to start seeing results and get the amazing benefits of exercise. Following a basic outline will help … Continue reading
Resistance Bands: Deceptively Simple Exercise Equipment
Resistance bands come in many shapes, sizes and resistance levels and can be used to stretch, strengthen and tone the entire body. Weighing just a few ounces, a resistance band can create 30 lbs. of resistance!
Effective Weight Loss: Is Outside Intervention Really the Answer?
America’s weight problem is more complex than today’s studies and statistics portray. Effective weight loss doesn't start with our employers, the media or the government -- it starts with the individual.
You Can Become IdealShape’s Biggest Winner
If you have ever struggled with your weight, you might be among the 74% or 165,886,297 Americans over the age of 15 that are overweight or obese (according to Forbes). Too many programs out there are aimed at trying to get you to lose something. They want to change who you are. To us that seems unacceptable. We want you to come to peace with yourself; we want you to find your idealshape. To find the better you, inside of you. There is no one out there in their right mind that will argue that the only way to be successful is to starve yourself and be miserable. Yet that is what all diets ask you to do. If you … Continue reading
Pink Slip Exercise? When Losing Your Job Is A Good Thing
Sometimes it takes a major work shift to get us to change our habits. A little time off—say, that time between jobs—can help us regain perspective and finally jump-start a weight loss plan. It’s easy to get swept up in the daily grind at a stressful full-time job. You lose track of the hours spent at your desk, forgetting to move around every so often, drink a glass of water or eat a nutritious lunch. “According to one study,” says Amy Teeple, “over a quarter of the workers surveyed stated they had gained at least 10 pounds while working in their current jobs. Thirteen percent had gained more than 20 pounds.” Clearly, this common workday pattern is taking a serious … Continue reading
Are You In A Sleep Debt?
Find out, and try our tips for a perfect night’s rest Body shaping requires more than exercising and eating right. There are so many factors involved in achieving your ideal shape, and chances are, sleep plays a bigger role than you realize. Can’t Get to Sleep? Despite an increased awareness of the importance of sleep, many still don’t log enough Zzzzs. We put so much focus on the day hours—stretching them to the max—that sleep is the last thing to figure into our schedule. The result? Most Americans get less than the needed 7-8 hours a night and ultimately wind up in “slept debt.” Even if you’re spending 8 hours in bed, it’s no guarantee you’re getting quality … Continue reading
Rise and Shine! How to Wake Up Refreshed
Sleeping too much? These wake up habits will help you kick sleepiness to the curb Believe it or not, getting too much sleep can be just as bad for your figure as not getting enough. Experts say logging more than nine hours a night can adversely affect metabolism and appetite. (Not to mention it might cause you to sleep right through your gym time!) Don’t let morning grogginess keep you from reaching your fitness goals. Set a good sleep schedule and stick to it. That means going to bed and getting up at the same time every day, even on weekends. One of the easiest ways to shape up your sleep? A fool-proof morning routine.
Simple Ways to Increase Your Core Strength
Assuming you’ve read A Core Quiz, you’re ready to start increasing your core strength! In this post you’ll learn how to use your balance ball, achieve proper form, engage the appropriate muscles daily, and figure out what “engaging the core” even means! Core 101 Your core region makes up the muscles of your back, abdominals, glutes and pelvic region. you can see, a strong core is not only critical to every fat-blasting, body-shaping program—it critically influences the way you lift objects, support your neck and shoulders, and move your legs. As critical for life. The good news is that building strong muscles is blissfully simple. Forget seeing a chiropractor. You may not even need to add posture-supporting pillows and padding to … Continue reading
Core Knowledge: Find Out Your Level
A strong core gives you a smooth workout, increased strength, beautiful posture, and a confident walk—tall and graceful. It helps you burn fat and shape your body efficiently. It makes your life easier. Really.
Show Your Muscles Some Love
Myofascial Release for nimble muscles and improved circulation using a foam roller To get the most out of your muscles, give them a little TLC! Studies have shown that people who get regular massages are healthier. They enjoy improved circulation, healthy agile muscles, and less mental tension (which is often caused by physical tension, and vice versa). Relaxed muscles also make it easier to sleep, especially if you’re prone to muscle cramping or “charley horses” in the night. The most important reason to massage your muscles? It prevents injury and allows you to get the most out of your fitness program. So the benefits of massage are clear... but how many of us can afford a massage therapist every day?
Lindon Utah Fitness BootCamp Schedule
We have a fitness bootcamp starting in Lindon Utah. The bootcamp is all about giving you the best workout possible without requiring too much of your time. People who have done our fitness bootcamp can't get enough of it. You will be working closely with a personal trainer who will help you achieve your goals. These classes are similar to CrossFit. Come check us out and see why they love it so much! Fitness BootCamp Schedule Monday and Wednesday we have three different classes that you can attend: one 5, 6, and 7 pm Tuesday and Thursday we offer two different classes that you can go to: one at 7 am and another at 10 am Friday: Only one class … Continue reading
The Endocrine System and Your Weight
To keep your metabolism high, keep the endocrine system in line! Few really understand the endocrine system and the important role that hormones play in our lives. The endocrine system is a complex network of nine glands and over 100 hormones in our body; it regulates activities from reproduction, metabolism and development to mood, energy and mental abilities. Most endocrine disorders—such as thyroid diseases, metabolic disorders and cholesterol (lipid) disorders—are caused by a heightened or diminished level of particular hormones. When someone is struggling to improve their metabolism’s efficiency in order to lose weight, it is critical to look at hormones. If your hormones aren’t converting food into energy efficiently, you can exercise and eat healthy without seeing the … Continue reading
A Stunning Figure: Most Americans Have Tried to Lose Weight
Reader’s Digest discovered in their recent nationwide diet poll that 72% of Americans have tried to lose weight. “Not surprisingly,” wrote fitness writer Joe Kita in the February edition, “women are much more likely to have done so than men—85 percent versus 59 percent.” When we wrote about body image a few weeks ago, our research found that the ladies tend to be more critical of their bodies than the guys. Could that be why so many more women than men were trying to get in shape last year? Of course, negative body image and media messages shouldn’t be the driving factors in weight loss. The best reason to get in shape is health. And, in fact, Kita reported … Continue reading
Are You Keeping Tabs On Your Weight Loss Success?
Track your progress to reach your fitness goals faster It’s March! How’s your weight loss program coming along? If it fizzled a little in February, now is the time to put a little spring in your step. The weather’s warming up and it's staying lighter a little longer. So now that you, ahem, have no more excuses not to devote a little time to your fitness program… let’s take a closer look at your goals—and your progress. And let's start seeing some weight loss success! Is your goal vague or concrete? New Year’s Resolutions are tricky: they leave a big, wide 12-month expanse to get the task done. They invite procrastination. Maybe you want to lose 40 pounds this year, … Continue reading
Utah Fitness Boot Camps
Thought of the Day If you stand still in life you for sure won't burn any calories. True success will come when you challenge yourself to achieve more. We know that many of you want to be healthy and in shape but you don't necessarily know where to get started or what exercises to be doing. That's why we created these mini fitness boot camps. We have a Utah fitness bootcamp. If you live nearby come check us out! If not, don't worry, you can just follow the fitness routines that we post to this blog. IdealShape Treadmill Running Program This Program is for people that want to run on their off boot camp class days. Pick Your Ideal 5K … Continue reading
Utah County, Utah Boot Camp
Fitness Thought of the Day Consistency is the key to success with any fat loss program. Two steps forward and one step back isn't going to get you to your destination very fast. You also may get frustrated with your progress if this is how you approach the program you are on. Is the fat loss program really in-effective if you aren't consistently following the program? Each day you have to be setting goals within the program you are on and you should be setting weekly and monthly goals as well. If you are reading this you have a chance to be very successful and achieve your IdealShape if you just stay consistent and follow the program.
Workouts Dwindling? Turn Up the Volume With Workout Music
Do you accelerate your treadmill stride when Katy Perry comes on? Need The Killers to amp up for your daily jog around the block? or how about a little Eye of the Tiger while you pump those weights? Whatever it is, your workout music it is probably the thing that gets your through those really tough workouts. There’s no denying that rocking out to the right music can get us into “workout mode.” And it turns out there’s actually a science behind upbeat tunes and our upped energy level. Says Core Performance’s Evan Gray, “British researchers found that runners who listened to songs with 120 or more beats per minute (BPM) boosted their running capacity by up to 15 percent.” … Continue reading
Fitness Boot Camp day 1
Thought of the Day Weight loss is a juggling act at times. To lose the weight you want to lose it will require that you have plan that includes nutrition, exercise, and supplementation that all work together. Cheating in one area can nullify the weight loss results we qualified ourselves for in the other area. Remember, weight loss is much different than overall health. Coming in and working out and making small changes to your diet will improve your overall health. Weight loss on the other-hand is a completely different reward that often requires a higher level of focus.
Fitness Schedule and Meal Plan Day 2
Thought of the Day The IdealShape program has been designed to address the three main areas of weight loss: The Mind, Nutrition, and Exercise. The story is always going to be the same. How do you get your body to burn more calories than it takes in? Everything we strive to do at IdealShape is to figure out how to get your body to be a calorie burning machine and getting you to eat the foods that will fuel your body, but will also help eliminate fat. So if you are asking yourself why am I not losing weight as fast as I would like? You need to take an inventory of your life and determine if you are eating … Continue reading
Fitness Schedule Day 3
Thought of the Day Weight loss requires a complete commitment to ourselves. The road to achieving your IdealShape will not be easy, but will become easier as you realize the benefits of healthy living. Nutrition is what fuels our bodies and allows us to perform at high level, but improper nutrition can also undermine our goals and cause disease and sickness. Exercise pushes our bodies to increased level of productivity and helps us maintain or gain strength and flexibility. One without the other can severally limit our ability to accomplish our goals. Find your reason, find your purpose for losing weight, and let that drive you. Challenge yourself and see if you are up to the challenge. If you care … Continue reading
Fitness Plan and Meal Plan Day 4
Thought of the Day You must burn 3500 calories more than you take in to lose one pound of fat. One workout burns anywhere from 300-1000 calories and if it is a good workout more calories after you are done. If you burned a 1000 calories and eat at your maintenance level for a sedentary person you would lose 2 pounds every week. If you eat 500 calories less than the maintenance level for a sedentary person and burned 500 calories per workout you would lose 2 pounds a week. If you burn a 1000 calories per workout and you eat an excess of 1000 calories a day you will lose no weight. Time, Great Nutrition, and Great Workouts are … Continue reading
Lindon, UT Fitness Boot Camps Day 4
Thought of the Day Don't give up even when it seems impossible. The hardest part in the whole process is really making the decision to start improving your health and you have already done that so now you can focus on sticking to it. Friday or Saturday Fitness Boot Camps Foam Rolling Active Stretching Level 1: 2min at heart rate of (220-Age)*.65 Level 2: 2min at heart rate of (220-Age)*.75 repeat for minimum of 12 minutes For those not attending Friday or Saturday Workouts Do the active stretching and resistance training as well as the core workout from the IdealShape Weight Loss eBook. Don't have the book? Give us a call! 1-800-515-0896. If you are in the Utah area, specifically … Continue reading
The Complete Weight Loss Plan
Get More Than a Slimmer Figure! The IdealPlan Helps You Achieve Your Ideal Lifestyle Let’s face it: you have a clear weight loss goal, and most programs you’ve tried left a lot to be desired. They just don’t work—we know, we tried a lot before creating our own. After a great deal of research and training, we learned why 90% of weight loss programs are a waste of time: 1. They don’t address the whole weight loss picture. 2. They don’t tell you what to do after you’ve lost the weight. Those of you who have used prepackaged diet plans, deprivation and fad diets, and grueling exercise regimens know just what we mean. Extreme programs that zero in on one … Continue reading
Fitness Schedule and Meal Plan Day 5
Thought of the Day Live in the moment. Focus on each workout and getting the most out of each workout. Focus on each meal and making sure you are getting the right portions of carbohydrates, proteins, and fats. The key to your success over an extended period of time will be how well you live in the moment every hour of every day. Every workout counts, every meal counts. Wednesday or Thursday Workout Foam Rolling Active Stretch At least 20 minutes of steady state of cardio ((220-Age)*.65)
Lindon, Utah: Fitness Boot Camp Class Day 6
Thought of the day Stop believing that you are the exception when it comes to weight loss. You really can lose weight! You need to start believing that you can! Sometimes it takes a little while to figure out why you aren't losing weight as quickly as other people but there is enough knowledge out there to figure it out. I am committed to you and hope you are committed enough to yourself to take care of your health. Remember to enjoy the process. You are getting in better and better shape everyday. You are creating new eating habits. Your self-confidence and self-worth are growing as you learn to value your appearance and health more and more each day. Workout … Continue reading
