Please, if you do now or ever decide to go to a personal trainer (psst, I’m available, wink, wink), please do yourself a favor and make sure they have you fill out a PAR-Q (physical activity readiness questionnaire)!
You may not always remember every surgery or medication you have had/been on. This questionnaire is a crucial piece of information for every trainer/client relationship. Most personal training organizations mandate that this be part of the records on file with a personal trainer. It helps trainers to be aware of any key information that could affect the fitness training.
Please be sure you fill one of these forms out and sign/date it for the personal trainer’s records and knowledge to ensure they properly train you.
Some of the key issues to report on a PAR-Q:
*High blood pressure *Diabetes *Lung/Breathing issues *Previous injuries *Previous surgeries *Allergies *Occupations with much physical repetition *Arthritis (Rheumatoid/Osteo)
Those are just a few things personal trainers should ask of their potential clients before beginning a program or session.
Exercise and nutrition is simple. To lose weight, you need to create a caloric deficit = burn more than what you take in. A pound of fat is equivalent to 3,500 calories.
If you don’t want to track and log the calories, you need to focus on the exercise side of things and ensure that you burn enough calories, and that you are in the proper range/zone of your heart rate to burn more calories.
Wearing a heart rate monitor will keep you constantly informed of what your heart rate is and if you’re within the target heart rate zone. It’s simple: work hard enough to be in the target heart rate zone and you will be burning fat. To burn even MORE calories, focus on full-body resistance exercises to recruit more muscle groups and make the body work harder.
If you really want to use your time efficiently, do Circuit Training. Circuit training can replace cardio altogether. Essentially, you eliminate rest periods and just keep moving from one exercise to the next. Studies have shown that circuit training is often more beneficial than doing cardio alone.
Some ideas for recruiting more muscle groups during your circuit training: use a bosu or balance disc/board to add a “controlled instability” element when you’re doing curls or squats or presses; do more body-weight resistance exercises;
Many things in life are easier and more fulfilling when we change our perspective. Behaviors are more easily changed and habits more likely to stick when you simplify things.
Here is my idea: think of your daily calories as money. Most folks won’t just throw there money at something without thinking of the consequences. We need to change the value and relevance of calories to be more important. Regardless of how you view them, they will have the same effect. Why not hold yourself accountable?
Start each day with the knowledge of how many calories you can “spend.” A basic, rough guide for this is to figure out your Resting Metabolic Rate. To do this, just multiply your weight (lbs) x 10 = RMR. Then, to figure out your Total Daily Energy Expenditure (TEE), multiply your RMR by your activity factor:
(Very light - seated and standing activities, office work, driving, cooking; Low Active - 30 minutes of moderate activity equivalent of walking 2 miles in 30 minutes; most office workers with additional planned exercise routines. Active - In addition to the activities of a low active lifestyle, an additional 3 hours of activity such as bicycle 10-12 mph, walk 4.5 miles/hr Heavy - Planned vigorous activities, physical labor, full-time athletes, hard-labor professions such as steel or road workers)
Very light: 1.2-1.3 Low Active: 1.5-1.6 Active: 1.6-1.7 Heavy: 1.9-2.1
This gives you a rough idea of how many calories to consume in a day.
Spend those calories wisely!
feel the beet
Many of us are not excited at the thought of recording every single calorie that we put into our mouths. Sometimes the easiest thing is to stick with good foods that are not processed at all, which eliminates the need to track calorie after calorie for every meal every day. If it isn’t easy or quick, most of us won’t stick with it.The sun is the ultimate energy source. People get energy from food, which mostly consists of plants, which get nutrients and energy from the sun. Essentially, we are eating the sun.
Today more than ever we are being inundated by people prescribing nutrition advice; everyone has the “best” answer, and you often are required to pay big money to get that “best” answer. Sometimes it is probably great advice that is easy to follow, but not always. How can you know who has the right/best/easiest answers?
Here are some food/nutrition basics that will help you become/stay healthy:
WATER - drink it all day! Our bodies need it. It’s not about you and what you want or crave; your body is an intricate and complex machine and water will keep things running smoothly by helping the body eliminate waste easier and helping the muscles move more easily. Our bodies need at least 72 oz. each day, MINIMUM! That is nine 8 oz. glasses. I have found that making myself drink 16 oz. right away when I wake up and another 16 oz. before I leave in the morning helps me to get on track and stay on track. You WILL feel good as a result. (If you feel thirsty, you are already dehydrated). If you sweat, you need to drink even more! Endurance athletes should consider adding electrolytes (such as NUUN). Also, certain medications will further cause dehydration, along with sodas or coffee or teas. If you aren’t a fan of water, add some lemon wedges.
SUGAR - Get it from fruits or honey or even maple syrup; DON’T get it from processed sources. If something is a simple sugar that is already processed, your body doesn’t get a chance to break it down, therefore it doesn’t get to use any energy and we get no benefit from it. Also, more and more studies are showing that processed sugar is a major contributor to disease. Just say NO to processed/refined sugar. I know that it’s challenging; I have quite a sweet tooth, myself. You will probably find that when you simply take away the option, you won’t even crave it. Eat an apple or make a smoothie to quell the craving.
EAT WHOLE FOODS - If it’s in a box, don’t eat it. If it is processed, your body doesn’t get a chance to work to digest it. Instead of pasta, try eating rice or quinoa (pronounced KEEN WA). Quinoa is very versatile: you can eat it sweet or savory. I have eaten it for dinner with coconut milk and veggies and I have also eaten it for breakfast with honey and walnuts. I sometimes make extra quinoa with coconut milk and I can add whatever I want to it later. It packs more nutrition and is more complex than just rice, so you feel fuller longer and your body is required to work more to digest it. Everyone wins!
Keep it simple. Let’s get back to basics.
feel the beet