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It’s not hard to show up for a workout now and then. The difference between those who really get in shape and those who flounder has to do with who has the correct plan, and who executes that plan in the face of obstacles. Sounds simple and obvious, but let’s take a look at how this works in the real world. Step one: The Plan. No matter how dedicated and committed you are to your workouts, it will all be for naught if your plan isn’t the best one for your goals. This is where having a trainer or coach can really help. Many people think the value in the trainer is in the motivation—and that is certainly true. But more than anything, what you are really paying for is the plan—because the plan holds the key to whether or not you will get the results you are after. Every single time you work out, your workout can be 100% effective in bringing you to your goals--or if you are like the average person who haphazardly works out…maybe only 25% effective. It doesn’t take a rocket scientist to figure out that it will take the person with the inferior plan much longer to get the results he or she is after—or perhaps it will never happen at all.
Gina
“Home Bodies” in-home fitness training and consulting LLC phone 508-633-7749 Volume VII, Issue 1
Inside this Issue… Jan/Feb 2010 Help! I have practically no time to workout. …Page 2 The stats on fats …Page 3 Do You Really Need a Multivitamin? …Page 3 Secrets of a 100 lb.- weight-loss success…revealed …Page 7
Quick Tip If you are a coffee or tea drinker and use a sweetener in your beverage, try cutting the amount you use by 25%. After about two weeks, your taste buds should have completely adjusted, and you’ll be satisfied with less sweetness. Repeat two weeks later to reduce by another 25%. And this will help you to cut down on your overall sugar intake and cravings!
Separating ‘the men from the boys.’
Step two: The Execution. If you have a workout plan that calls for three sessions or cardio a week and three sessions of weight training, you will tell people that you work out three times (or six times, if you do cardio and weights in separate sessions) a week. But, looking back over the past month, how many times did you really work out three times a week? How many days were you sick, how many days did something else come up, how many days did you cut your three mile run short, and how many days did you ‘skip’ part of your weight routine? Of course things come up. I suggest scheduling your workouts into your calendar just like other appointments—and be sure to leave a day where you can ‘make up’ workouts you missed. For example, plan your workout week that everything is completed by Saturday, and if you miss any time, then Sunday you can make up what you missed. The results from working out are not linear—doing 80% of the work usually doesn’t get you 80% of the results. You need to do 100%, or at least 90%, of the work week in and week out to see big changes. So get organized, and get serious about your fitness!
Gina Paulhus’
Newsletter aulhus’
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Fiber Does a Body Good Dietary fiber is the part of food that cannot be digested by humans. Fiber helps you feel more full and satisfied for the amount of calories you eat, which helps you control your weight. Fiber also helps control cholesterol level, and it appears to play a role in preventing various cancers. Fiber even helps sweep extra calories and fat from the body, helping you achieve an ideal weight. Generally, the higher in fiber a food is, especially if the food is naturally high in fiber, the more healthy it is overall (i.e., lower in fat and containing more vitamins/minerals). There are a slew of ‘fiber added’ junk foods out there which are not an ideal way to achieve a high fiber intake. For example, consuming high-fiber pop tarts made by Fiber One is not ideal, but it’s still better than not getting your fiber at all. Here is a list of some foods that contain fiber. You should strive to consume 25-30g/day. Here is a list of naturally high-fiber foods.
1. Legumes & Lentils: Dried beans, peas and other legumes including baked beans, kidney beans, split peas, dried limas, garbanzos/chick peas, lentils, pinto beans and black beans.
2. 5-10 grams of fiber/serving. 3. Dried fruit such as figs, apricots
and dates. 5-10 grams/serving. 4. Fruits like raspberries, blackberries
and strawberries, cherries, plums, pears, apples, kiwi fruit, guava, banana. Pears contain more fiber than prunes. 1-5 grams of fiber/serving.
5. Vegetables like Fresh or frozen green peas, broccoli, Brussels sprouts, Sweet corn, beet root, baked potato with the skin and carrots. 1-5 grams of fiber/serving.
6. Greens vegetables including spinach, beet greens, kale, collards, Swiss chard, green beans and turnip greens. 1-3 grams of fiber/serving.
7. Nuts such as almonds, walnuts, and pistachios. 2-4 grams of fiber/serving.
8. Whole wheat and barley products. 2-4 grams of fiber/serving.
9. Rye, oats, buckwheat and
Client Corner: Q + A Client Question: I work seventy-two hours a week, so I have practically no free time. But I still want to get in shape. What type of exercise will get me the best results in terms of weight loss and overall fitness, in the least amount of time?
Gina’s Answer: You have a couple of options. In a situation like this, I tend to prescribe predominantly weight training set up in a circuit fashion, with short but intense intervals in lieu of cardio. It is important that you are cleared by your doctor before undergoing such a rigorous workout plan, however.
Option A would be working out twice per week. Each session would be about 45 minutes. First would be a five minute warmup, followed by five minutes of direct core work. Then you would perform 3-4 compound exercises such as squats, chest press, and lat pulldown for 2-3 sets each, rotating thru the exercises without resting in between. Then you would perform 3-4 additional exercises such as deadlifts, rows, and shoulder press for 2-3 sets. If time is really of the essence, 2 sets gives almost the same results as three. Finally, you would perform interval training for 10 minutes, such as 1 minute ‘easy’ and 1 minute ‘sprint’ which could be performed outside running, inside on a treadmill, or on a bike or elliptical.
Option B would be working out three or four times per week. All the workouts would start with a warmup and core work. Then on day 1 there would be the ‘push exercises where you are pushing weight away from you. Examples are: walking lunges, squats, shoulder press, and chest press. They would be performed circuit style as indicated above. This would be followed by intervals as indicated above. Day 2 would be the same but ‘pull’ exercises would be performed, such as deadlifts, lat pulldown, row, and bicep curls. Day 3 can be on your day off from work and could be a full body weight routine. If you want to add a day 4, perform a longer steady state cardio session like a 30-60 minute jog or session on the elliptical. The Day 1 and Day 2 workouts will take just 30 minutes or less, ideal for a long workday.
Although you can experience great fitness gains with these relatively short workouts, one thing you won’t do is burn a ton of extra calories thru activity. Therefore, it will be extremely important that your nutrition is dialed in to your goals. For instance, if weight loss is your goal, you would need to be consuming fewer calories than you burn.
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Know Your Fats! Sure, certain oils, nuts, avocado and coconut are heart-healthy, but you still need to be mindful of the calories. A healthy diet includes 65 grams of fat per day for the average person. Most foods contain some fat, so it does add up fast! Avocado…1/2 medium Cal 140, fat 14g Nuts, average…1/4 cup Cal 170, fat 15g Oils, all types …1 Tbsp Cal 100, fat 11g Coconut, shredded…1/4 cup Cal 70, fat 7g Nut butters, average…2 Tbsp Cal 180, fat 16g Reduced fat Peanut butter..2 Tbsp Cal 190, fat 14g Olives…6 medium Cal 30, fat 2g
Donna Fuller is a trainer who will help you find your own inner motivation and help you create belief in yourself. She also specializes in core and stability training. Meet Donna Fuller!
I love, love love the fitness industry! I took the opportunity to own a health club at one point. I was excited to be part of such a dynamic field and truly enjoyed working with my staff and helping members achieve their goals. When the facility was sold I went back to a very promising corporate environment, but to the chagrin of my co-workers, I ultimately made a choice to follow my passion-- I became a personal fitness trainer. It is the best decision I have made for my career, and I have never looked back. I only look forward to see where this industry will take us next! When I meet a new client, I do an assessment to ascertain their strengths and weaknesses. I encourage them to talk about what their past experiences have been and what their current goals may be. I take the time to listen to my client, and really hear what he or she is saying to me. This helps me to understand how I can help them to achieve their success. I believe many things define success, and it varies from person to person. Often times, I find people don't believe in themselves, so I try to let them know that I will believe in them even if they don't! I know with my help and support they can achieve success, and I guarantee we can have some fun doing it!! In my programs I use cardio intervals, circuit training, core/stability work, weights, rubber bands, fitness balls, etc. I have taught many group fitness classes and can provide workouts like that when desired. I feel we have so many choices for exercise, why not keep things Interesting? The most important thing for clients to understand, at the risk of sounding trite, is MODERATION!!! I believe making the best choices for our diet and exercise program is the key. For clients that are interested, I have them keep a log of what they are eating so we both can understand where some of the problems (if any) may be, and I can help them to make better choices. I try to help them understand that this is not a punishment, it is actually a reward for their body and they will soon reap many benefits from these choices."
Donna’s Qualifications • Associates Degree Mass Bay College, Watertown, MA • Bachelors Degree Regis College, Weston, MA • Masters Degree Lesley College, Cambridge, MA • Certified Personal Trainer National Academy of Sports Medicine • Owned and Managed a Health Club, Maynard, MA (with a partner) Assistant Manager, Waltham Racquet and Sports Club, Waltham, MA
"I have never taken my health for granted and always enjoyed activity as opposed to inactivity. What was once a hobby (fitness) became a passion. As the Fitness Industry started to evolve, I started enthusiastically educating myself and found this knowledge fascinating.
Free Home Bodies long-sleeve t-shirt
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Track It! with Home Bodies Accountability Program
Looking for something to mix up your strength training? Give German Volume Training a go. The worst thing for muscles is stagnation—sometimes it takes something ‘extreme’ to trigger new results. It’s simple—all you need to do is choose one compound exercise, such as a squat, deadlift, bench press, or lat pulldown. You can even use bodyweight exercises like push-ups or lunges (assuming those exercises are challenging for you). The setup is to perform 10 reps for 10 sets—yes you read that right! The challenge is to use the same weight for each set, with just 1 minute rest in between sets. So, the first few sets might not be too challenging, but by the end your muscles will be screaming! German Volume Training is one way to mix up your strength training when gains have become difficult to come by. You don’t need to do German Volume Training all the time—using it once a month or so would be plenty to stimulate new strength gains.
A good workout might include both an upper body exercise and a lower body exercise. Each time you use German Volume Training, give another one of your usual exercises a try, and watch your strength numbers soar!
WORKOUT and FOOD (Cumulative Totals then Cum. rank) ------------------------------------------------ Week 19: ending Sun. Jan. 31, 2010 ------------------------------------------------ WORKOUT and FOOD (Cumulative Totals in Parenthesis, then Cum. rank) ------------------------------------------------ Leah Rogers 2400 1st Gina Paulhus 2397 2nd Bill Powell 2380 3rd Jillian Mason 2183 4th Mary Desmarais 2143 5th ------------------------------------------------ Heidi Nicholson 2089 Cheryl Delfossi 2086 Kathleen Cashman 1929 Lisa Taylor 1901 Janet Bowman 1832 Jeff Adams 1825 Susan Darvis 1187 --------------------------------------- WORKOUT only --------------------------------------- Jesse Barnes 1071 1st Kathy Allen 1050 2nd Peter Allen 1025 3rd ---------------------------------------------- Becca Davidson 1021 Brian Petersen 943 Tom Provencher 861 Rebecca Weed 505 ______________________________ You may join ‘Track It!’ whether or not you are a Home Bodies client at any point during the year. It’s free to join! E-mail [email protected] for info. or to enroll.
Confused About Why You’re Not Losing Weight?
Our nutrition consultations can really help. Even if you know a lot about nutrition, little tweaks recommended by a professional can make all the difference. Call 508-633-7749 to set up your consult today!
German Volume Training
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In an ideal world, we would all eat healthy, nutritious foods at every meal and snack. Our diets would be perfectly balanced, with the proper mix of macronutrients—protein, carbs, and fat—and micronutrients, namely vitamins and minerals. We would all have at least nine servings of fresh, organic fruits and vegetables every day, at least three servings of low-fat dairy foods, and a variety of lean protein sources, in addition to sufficient amounts of healthy fats. And at least one fruit or vegetable from each color of the rainbow would be consumed, every day. In addition, our digestive tracts would be perfectly attuned to absorb each and every nutrient thoroughly. Um, YEAH. It’s a great thing to shoot for, but the real world does not make all of the above easy. Therefore, a multivitamin makes a lot of sense for most people. What can a multivitamin do? It can fill in the gaps in a multitude of vitamins, minerals and other substances that can be a struggle to obtain from food on a daily basis, even with a balanced diet. What can a multivitamin NOT do? Multivitamins almost never contain nutrients such as proteins or essential fatty acids—normally those supplements need to be consumed outside a multivitamin. Multivitamins also tend to not have much calcium or potassium included due to the bulkiness of those nutrients, so if those are a concern you may need an additional source. Most multivitamins do not contain iron, so if you are a woman of iron bearing age and/or a vegetarian you may need to look hard for one that contains iron, or take iron on the side. Only a nutritionist can accurately recommend an ideal multivitamin for your particular needs, but for general purposes I like the multivitamin ‘Radiance.’ It is very difficult to find and I am frequently out of stock, but when I have it, the cost is $25 for a 90-day supply. It’s available on homeexercisecoach.com
Thanks for the Kind Words…
“My workouts were stale, my motivation was lacking and I was just going through the motions in the gym. In just three short months, I have achieved amazing results and love working out again!! The workouts Gina creates are different, fun, challenging and most of all efficient. At age 40, I feel and look as good as ever. She has a unique technique to motivate without being overbearing. She is super knowledgeable and a true inspiration.”
--Peter Accolla, North Reading Owner, NuImage Entertainment
www.nuimagedj.com/
Do I Really Need a Multivitamin?
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Ingredients: 1 package extra firm or firm tofu 1 Tbsp olive oil 2 cloves garlic chopped 2 Tbsp chili powder 1 tsp ground cumin 2 tsp paprika 1 tsp dried oregano 1 tsp sugar 1 tsp sea salt 3 carrots, chopped 2-4 celery stalks, chopped 1 red bell pepper (optional) chopped 1 can crushed tomatoes (28 oz.) I use often some fresh. 1 can organic black beans drained and rinsed (15 oz. or less) 1 cup fresh kale, chopped or 10 oz frozen. Spinach can be substituted. 1/2 cup sliced black olives (optional) Heat oil in a large pot over medium heat. Add onion, garlic, carrots and celery and cook for about for 5 min. If it starts sticking to bottom of the pot add a bit of water or vegetable broth... add pepper and cook for 5 more minutes. In the meantime mix all the dry spices in the separate bowl and crumble tofu into the bowl so it looks like hamburg and coat it with spices. Add to a pot and simmer for a few minutes. Add tomatoes, black beans (or other beans if you don't like black ones), kale (or spinach) and olives if using. Bring to boil, reduce heat and simmer until greens a tender (3-7 min.--fresh kale or spinach will take a bit longer). Season to taste if needed. Enjoy!
Uses: *A topping for whole wheat bread *Stuffing for pita pockets *Dip for tortilla chips *Topping for baked potatoes *Eat as is!
Vegetarian Chili
Contributed by Slavka Johnson, Home Bodies trainer __________________________________
Requires: bar at hip height such as a smith machine bar
Works: Back, biceps and core
First Master: Dumbbell bent-over row
Difficulty Level: Moderate to Hard
___________________________________
Move of the Month: Cheater Chinups
How to perform: Set a bar at hip height. Grasp either overhand or underhand (perform both types for variety). The easier version is to keep heels on the ground. The more advanced version is to set heels on a box, bench or step. Squeeze abs and glutes to increase body tension and achieve proper form. Then row your body up to the bar until your chest touches the bar. Pull explosively, pause at the bar contracting your back muscles and pinching your shoulder blades together, then lower your body slowly. Perform 2-3 sets of 10-12 reps to increase your back, biceps and forearm strength.
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A woman who eventually lost over 100 lbs. and kept it off for a couple years and counting shares what she does. Part I.
What are the best healthy changes you've made since starting your weight loss journey?
1. LOGGING EVERYTHING I EAT. The mere act of logging EVERYTHING has required that I start (1) reading labels; and (2) measuring out serving sizes and portions. And (3), it helps hold me accountable for in-between meal snacking and for eating without really thinking about what I am eating. It's one thing to look at a label, see what a portion is, and then go ahead and eat however much I want ... it's another thing altogether to have to actually account for what I eat. And, like so many others, I've been astonished to see what I THOUGHT was a portion, and what REALLY IS a portion. And reading labels .... what an eye-opener. "It has HOW many grams of fat?" This also helps me avoid ingredients that I am seeking to avoid ... trans fats, hydrogenated oils, high fructose corn syrup, etc.
2. WINNING THE BATTLE AT THE GROCERY STORE. I've discovered that I simply have no reason to eat unhealthy food at my home .... I am in control of what food is purchased at the grocery store and is permitted into my home.
organic, sprouted flax seed bread that is only 50 calories a slice ... and I love Thomas' light multigrain English Muffins (100 calories) as well as All Bran Garlic Herb Crackers (18 for 120 calories!) And I usually have at least 2 Kashi-brand cereals plus one Trader Joe's high fiber cereal to choose from, plus several healthy oatmeal options.
We no longer make white rice in our home, for my husband I make brown rice, and for me (and him, on occasion), I've made the switch to wheat bulgur. One cup of long grain brown rice is 216 calories, where one cup of wheat bulgur is just 150 calories ... plus fewer carbs! In Mediterranean countries, they use bulgur instead of rice, and have some of the healthiest hearts in the world!
Before, if we had a few tomatoes and a cucumber in the house, we felt "well-stocked" on vegetables. Now, I have so many fresh veggies in my refrigerator that we have to keep a LIST on the front of the fridge so we don't lose track of what's in there. Currently, we have cabbage, spinach, green beans, Brussels sprouts, mushrooms, onions, cherry tomatoes, potatoes, cucumbers, radishes and fresh garlic in there ... the other tomatoes and the acorn squash are on the counter!
Next edition you’ll find Part II where you’ll learn how she creates a daily food budget and makes food fun and enjoyable.
For me, this first required a detailed inventory of what food I had in my pantry, fridge and freezer. Then I went through and pulled out food items that are "dangerous" to my diet and desire to eat more healthily ... and out they went. (Some my husband took to work, some we just tossed, and the rest was donated to friends or Freecycled.) I have stopped purchasing some food that was previously "problematic" for me (binge foods, high temptation foods), and I am now buying healthier alternatives.
To the extent possible, I've switched to low fat or non-fat options of many items that live in my fridge ... fat free cheese, fat free milk, fat free proteins, Eggbeaters, light versions of condiments, low fat and even zero-calorie salad dressings. Instead of high-fat salami and pepperoni, we now buy low fat salami and turkey pepperoni. Instead of high fat bologna (100 calories a slice), I now buy 25-calorie-a-slice fat free bologna. (It's my favorite food, give me a break!) Instead of fat free milk (which my husband still drinks), I've switched to unsweetened vanilla Almond Breeze which has 1/2 the calories, fewer carbs, and contains healthy Omega 3s. And we are really focusing on lean proteins ... turkey, chicken, lean ham, lean sirloin, salmon, fresh tuna, egg whites, shrimp, fat free cheeses.
I now buy whole grain, high fiber cereals, whole grain, high fiber breads, and whole grain, high fiber crackers. I've been especially happy with finding an
Secrets of Their Weight Loss Success…Revealed!
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Home Bodies Newsletter volume VII, issue 1 Published by: Home Bodies in-home fitness training Gina Paulhus 10 Boardman St. Haverhill MA 01830 508-633-7749 www.homeexercisecoach.com
Home Bodies Client of the Month for February 2010 is…
Tom Thompson of Northborough, MA
“I’ve never been an athlete. I had played sports just for fun with friends when I was a kid. As an adult, my idea of exercise was going for a walk or hiking for fun or the view. I had only focused on my eating habits whenever I was trying to lose weight. In 2003, I joined Weight Watchers, and learned more about nutrition and my personal eating issues. I used a treadmill but rarely pushed myself. I lost weight, but still, I resisted seriously addressing exercise, and my weight loss was limited. When I stopped Weight Watchers, I regained about a third of what I’d lost. I bought an elliptical machine but only used it sporadically. In 2009, my doctor suggested that I hire a personal trainer to learn how to exercise properly. While I was considering this, but not taking action, I met a wonderful lady who happened to be a nurse…very much into health. Independently, she also suggested a personal trainer, and added that some trainers will even come to your home to work with you. She inspired me to look for a local home trainer on-line. I have never used a personal trainer or even taken an exercise class. I have never worked out in a gym, and I still have not. The whole routine of shlepping gym clothes back and forth and working out in public doesn’t appeal to me. I choose Home Bodies, number one, because of the in-home option. Secondly, the feel of the website and the info posted there convinced me that I could have a tailored solution that would work for me. Working with a Home Bodies trainer
was even better than I expected. First, the initial consultation with Chris was quite thorough. In that first discussion I learned a lot already that I never knew about how weight loss and muscle building are related. When I started, I was just generally wanting to lose more weight to get healthier. After getting well into this, I am now able to actually think about what my specific ideal weight can be! For the first time, I know I can get to the fitness level that would truly be ideal for me. Not just lose some weight, but be optimally fit. What a concept! My trainer Chris created three days of focused exercises, organized by muscle group. The best thing that makes it work so well is the alternating or rotating of using different muscles. Each day is a different focus, and even within each day the muscles that get worked also get alternately rested while working other muscles. This maximizes the benefit of the time I spend exercising. What I like about Chris is that he is tuned in to exactly what I need from exercise. After all, I just turned 59 years old and had never worked out until I was 58. He keeps me pushing to get the most out of every session, while neither overdoing it nor short-changing myself. I was already knowledgeable about diet and nutrition, but I took some suggestions about specific snack foods I could bring to work to have handy between meals. This has helped me to stop trying to concentrate all my intake to occur during mealtimes. I have type II diabetes. During my first warm-ups I had a low blood sugar incident, and had to start cutting back on my diabetes medication immediately.
Within one week, working with my doctor, I had completely stopped diabetic medication and have been off of medication totally, for months now! I have lost at a very steady pace--two pounds every week. I know I would not be achieving this rate and continuing it without my personal trainer’s guidance. Between sessions, I have kept up good eating habits and exercising, and that has also paid off. If you have been thinking about using a trainer but haven't made the commitment yet, I have some words of wisdom. Exercise physiology is a scientific field and there are people who have studied and practiced the technical aspects of the best ways to achieve fitness goals. There are psychological aspects of motivation and physiological and mechanical aspects of exercise. A good trainer knows what you need, and how to get the most out of exercise for your own goals. Take advantage of them! I grew up in the San Francisco Bay Area and lived there until 2007, when I moved to Northborough, MA. Personal fitness for me is part of the new life I am creating for myself in New England! I am a Business Systems Analyst / Program Manager at Juniper Networks in Westford, MA. I love many kinds of music, and have been known to play guitar and sing, occasionally. I also love photography and especially underwater photography while snorkeling in a tropical location.”
Tom Thompson before and after beginning his exercise program. Tom is well on his way to achieving his ultimate goal of his ideal weight and optimal shape for someone starting his fitness journey later in life.
