What do you need for your home gym?

We all know that exercising is important for a long healthy life, but not all of us have the time, money or desire to go to a gym. Creating your own home gym may be an excellent option but deciding what equipment you need can be a little overwhelming with so much workout gear in stores and online these days. While those shiny pieces of equipment that promise results may be enticing, here are my humble picks for equipment that works for me.

Dumbbells

Free weights are incredibly versatile and very functional when it comes to working out at home. You can use dumbbells for thousands of different upper and lower body exercises. To get started I would suggest you purchase 2-3 sets of different weight sizes. Light, medium and heavy- based on your fitness level. You can't go wrong with investing in a few sets of dumbbells as they are fairly inexpensive as far as exercise equipment goes and take an extremely long time to wear out, especially in a home setting.

Stability Ball

The stability ball is another inexpensive piece of equipment that goes a long way. From core exercises to simply using it as a dynamic seat in front of the TV, the exercise ball can be very useful. Balls come in  different sizes however, so make sure the size fits your body comfortably.



Resistance Bands

Resistance bands are a nice alternative to weights and can be easier on joints than dumbbells. I prefer the bands with handles because they can be a little more comfortable for the hands and wrists.

Your Own Body

Don't forget about the exercises that can be done simply with your own body weight. For most core exercises as well as pushups, dips, squats, lunges, leg raises, etc. all you need is proper form and your own body. Also, don't forget about all of the cardio that can be done without any fancy equipment--you don't need a treadmill to simply walk, run, and climb hills. 

While not absolutely necessary for a great workout, the next couple pieces of equipment make working out a ton of fun...at least for me anyway :)

TRX

This simple strap mechanism uses your entire body, especially the core, to stabilize while still targeting a specific muscle group, which teaches your body to work as a whole (like you would in daily activities) rather than each muscle in isolation. Changes in body placement increases or lowers the resistance of the exercise. Keep your core tight on the TRX and no matter what you do your core will feel it too afterwards. I absolutely love my TRX and it always keeps workouts interesting.


Bosu Balls

The Bosu (the half ball) is another piece that forces you to use your stabilizing muscles. I use my Bosu mostly for core exercises when I want a fun challenge but it can also add a dynamic element to squats, lunges, pushups and more.

Kettlebells

These fitness tools have been around for ages and have more recently come back as popular functional training equipment. They can be used similarly as dumbbells (while being a little easier on the wrists during some lifts) or by controlled swings used for cardio and power training.




Regardless of what equipment you are using or what exercise you're doing, be sure you are using proper body mechanics and are able to perform the movement with correct form. 
Good luck picking out the equipment that is right for you, and as always...have fun!

Weight management...steady does it

Burning 3,500 calories will burn one pound of fat...right? Well maybe not. Recent research has somewhat discounted this old belief. Because everyone's body handles a decrease in food intake and an increase in physical activity differently, this rule is far from absolute. In fact, dramatically cutting calories could even have a detrimental effect on a person's metabolism which could ultimately make weight management more difficult.

The good news? While there may not be a universal golden number for weight management, the truth of the matter stays simple...steady increases of physical activity alongside moderate decreases in food consumption is the best bet for weight loss. 

The take away message? Don't stress about counting calories for every bite and each step taken. Simply stated: move your body more each day and eat slightly smaller, balanced meals. Over time, this approach will not only lead you to the results you are looking for, but will re-enforce healthy and safe habits along the way.

Staying active while helping a cause

As Spring quickly approaches, consider the option of volunteering for a work party on a weekend or two. Many local and state organizations will be working towards developing and restoring habitat, parks and trails. Not only will you be doing your part to maintain the trails and parks that we all love to explore, but you can't help but get an awesome workout to boot (just remember to keep that neutral spine while shoveling and digging!). Get a group together or go by yourself. There is nothing like a rewarding day of hard work, fresh air, and giving back to the community and environment. Try it out and let me know how it goes!

Below are a few sites that offer work parties:

Washington Trail Association, Work Parties

Washington DNR, Volunteer Calendar

City of Bellingham, Work Parties
(Many cities have work party schedules of their own, check out the city nearest you!)

Volunteer with REI

The facts about the inevitable muscle decline with age

For those of you debating whether you should start a strength training program or not, consider the following key facts that I discovered about muscle loss with age while writing a college paper.

Studies have shown that a decline in muscle mass can be seen in individuals as young as 30, with a rapid decline beginning at 50. Research also indicates that sarcopenia (the name given to the substantial loss of muscle mass with age) exists in over 40% of those 80 years and older (Baumgartner et al., 1998; Janssen, Heymsfield, Wang, & Ross, 2000).
The specific and primary cause of sarcopenia is not entirely understood, however a handful of biological reasons play a large part in the notable decline in muscle mass with age. An individual’s initial body size, as well as hormone imbalance, in middle aged and older adults are important factors (Gallagher et al., 1997). Women typically have less muscle mass to begin with, and their diminished production of estrogen during menopause is significant, however; men may lose more muscle mass with age due to the decline of testosterone which starts in their 20s (Brown, 2008). Other factors that can lead to sarcopenia include decreased muscle metabolism and nerve cell loss with age which leads to less nutrition being delivered to the muscles (CSPI, 2007).

So, why does all this information matter to you? Because, no matter how old you are, it is never too soon, or too late, to make a difference in slowing down the natural decline of muscle.

Muscle strength allows humans to complete essential activities of daily living, such as buying food and completing tasks around their homes (CSPI, 2007). Having lower skeletal muscle mass has been associated with a large decrease in function and can even lead to disability (Chien et al., 2010; Zoico et al., 2004). Disability and the link to sarcopenia can also lead to a premature loss of independence and an increased risk of falling (Forrest et al., 2007).

The sooner you can begin a strength training program, the better head start you will have on muscle loss. Although it is easier to gain muscle mass and strength in younger years, research has shown that older adults can still make significant gains in strength through exercise (Carmeli et al., 2000). The most effective manner in which to increase muscle strength quickly is to perform resistance exercises that target the large muscles. Resistance training in both women and men has been shown to increase strength by 40% after only two months of activity. In addition, a healthy diet, especially consuming adequate amounts of protein, is another huge factor that can assist in the fight against late life muscle decline (CSPI, 2007). 

References

Baumgartner, R., Koehler, K., Gallagher, D., Romero, L., Heymsfield, S., Ross, R., … & Lindeman, R. (1998). Epidemiology of sarcopenia among the elderly in New Mexico. American Journal of Epidemiology, 147, 755-763.
Brown, M. (2008). Skeletal muscle and bone: effect of sex steroids and aging. Advances in Physiology Education, 32, 120-126. doi: 10.1152/advan.90111.2008
Carmeli, E., Reznick, A.Z., Coleman, R., & Carmeli, V. (2000). Muscle strength and mass of lower extremeties in relation to functional abilities in elderly adults. Gerontology, 46, 249-257.
Center for Science in the Public Interest. (2007). Saving Muscle. Nutrition Action Health Letter, 34(3), 3-6.

Chien, M. Y., Kuo, H. K, & Wu, Y. T. (2010). Sarcopenia, cardiopulmonary fitness, and physical disability in community-dwelling elderly people. Physical Therapy, 90, 1277-1287. doi: 10.2522/ptj.20090322 Forrest, K., Zmuda, J., & Cauley, J. (2007). Pattern and correlates of muscle strength loss in older women. Gerontology, 53, 140-147. doi: 10.1159/000097979
Gallagher, D., Visser, M., De Meersman, R., Sepulveda, D., Baumgartner, R., Pierson, R., … & Heymsfield, S. (1997). Appendicular skeletal muscle mass: effects of age, gender, and ethnicity. American Physiological Society, 83, 229-239.
Janssen, I., Heymsfield, S., Wang, Z., & Ross, R. (2000). Skeletal muscle mass and distribution in 468 men and women aged 18-88 yr. American Physiological Society, 89, 81-88.
Zoico, E., Di Francesco, V., Guralnik, J., Mazzali, G., Bortolani, A., Guariento, S., … & Zamboni, M. (2004). Physical disability and muscular strength in relation to obesity and different body composition indexes in a sample of healthy elderly women. International Journal of Obesity, 28, 234-241. doi: 10.1038/sj.ijo.0802552

That dirty word...Motivation

Motivation. We all have it at times and occasionally (or not so occasionally) we all most definitely lose it. Although I recently graduated with a degree in Kinesiology with a Health and Fitness Specialty, and have been paid to motivate for the past three years, I am putting my pride aside and am here to say that I am currently undergoing a lack of motivation.

Everyone’s reasons for feeling unmotivated towards exercise are different. In my case I have found that the combination of packing/moving, the stress of finals and graduation, and being in a new location without a set routine has all added up and left me exhausted and sluggish. In addition, for the last 8 years I have had a gym membership at my disposal to assist with increasing my motivation and now for the first time in those 8 years I am living without one. You may be going through similar life changes or are simply having trouble finding a way to convince yourself to get started. Because of my own lack of motivation, I have put together a list of ideas to help me get going again. Hopefully some of these ideas will help you get your motivation back too!!

·         Start out at your pace

o   Easing into an exercise routine works best for me. Understanding yourself and knowing what helps you create a habit is one of the most important things you can take advantage of.

·         Get into a routine (exercise at the same time each day, etc.)

·         Grab a buddy

o   Having the accountability of being there for a workout partner (much like the benefits of hiring a Personal Trainer J) is sometimes all a person needs to get them going. Rob and I have decided to start running or using our TRX (for resistance training) in the mornings together before he goes to work. That way we can help push each other to excel.

·         Short term and long term goals

o   Making a realistic and obtainable goal is very useful as a motivational tactic. A series of short term goals that lead to a long term goal can make exercising more fun and less monotonous. Achieving those step by step goals can also make you feel like you’re getting somewhere rather than just trudging through the motions.

·         Eat healthy, be healthy and get enough sleep

o   I find that when I start eating healthier, taking part in healthier habits (choosing to stand rather than sit, etc.) and I get enough sleep, my body feels more energized and ready to work out. Not to mention, you wouldn’t want all that healthiness to go to waste by not exercising too would you?

·         Just do it

o   At some point or another you have to stop making excuses and simply get some physical activity in. I know this is a huge factor for me. There are a thousand reasons why I “can’t” go for that run…but the fact is my health can’t wait for me to decide the time is right. My heart, my lungs, my brain, my body work hard for me every day, and its time right now to make health a priority.

Good luck getting motivated!! Let me know if you have any questions or suggestions for motivation techniques that have worked for you!

Find what you love...and go!

As a fitness professional and someone who has exercised in a gym setting religiously for over eight years I understand the feeling of getting bored and burned out by the monotony of lifting weights and being in a sweat smelling room surrounded by metal and grunting. I'm not gonna lie, at times that environment makes me smile and those shiny dumbbells are exactly what my day needs. When that boredom does come, however, I need fresh air and open spaces.

While fitness facilities are often a very convenient, useful, and fun way to achieve optimal health, they are not always for everyone. Instead of forcing the issue and "putting up" with exercise, why not find that form of physical activity that makes you happy (along with helping you forget that you are getting a work out). There are too many options of activities that get your heart rate up for me to list! There's hiking, biking, canoeing, kayaking, skiing, climbing, swimming, surfing, gardening, running, walking the dog, roller skating, frisbee, shooting hoops, playing catch, splitting wood, and jump roping, just to name a few.

Recently, my husband Rob and I took up snowshoeing, something I had never done before a couple weeks ago. Our first day out I took about 5 steps in the snow and declared that snowshoeing was my new favorite thing in the whole world. While snowshoeing can get a little tiring at some points, the thrill of being out in the pristine wilderness in the crisp air helps me completely forget that I just walked for miles with extra weight strapped to my feet. It wasn't until the next day when the soreness kicked in that I even realized how much work it had been. Making it to views like the photo below seals the deal for me and makes the little bit of sweat all worth it.

So I challenge you to find that activity that you love...and go out and do it! Supplementing or training in the gym can be handy when you can't be out there doing the real thing. But explore the options and try new ways to reach health and happiness for your mind, body, and soul. You may be surprised...exercise might even be fun!

Baby Steps to Your New Years Resolutions

As the New Year approaches, many of you will be contemplating what your 2012 New Years Resolution should be. Will it be to increase the number of times you run a week from 0 to 6, cut sugar completely from your diet, or increase your bench press by 300lbs by summer?

While choosing a fitness or nutritional resolution is absolutely awesome (and a great way to kick start the new year!), starting off with a goal that may be too lofty or challenging could potentially be more detrimental than rewarding in the long run. Setting goals such as exercising six days of the week after taking eight years off just isn't realistic for the majority of the population. Today's world is incredibly busy and fast paced and the precious time you set aside to exercise may ocasionally be squeezed out by family, work, or personal factors. After only going on a run the first day out of the six you were supposed to, your goal suddenly seems too daunting, you throw in the towel and decide to try again next year.

A few days off from your exercise program doesn't have to be the end though....that's called life.

The important thing is to make physical activity a lifestyle choice and a habit, not just an impossible goal you make every new years eve. Setting the goal to exercise six days a week isn't necessarily rediculous for the long run scheme of things, it just needs to be spread out with baby steps.Try starting off with running once a week for the first month, maybe the second month you can bump it up to three times a week. Give yourself time to reach your goal and most importantly set smaller short term goals that you can celebrate along the way.

Pushing yourself to your limits is important but also remind yourself that there is nothing wrong with starting out a little slow in order to progress at your own pace. Health and fitness goals that are chipped away a little at a time are often the ones that become an actual habit. Also, as you form your goals remember SMART: Specific, Measurable, Achievable, Realistic, and Time frame.

Good Luck!