“Coming together is a beginning, staying together is progress, and working together is success” - Henry Ford

I don’t know about you, but in San Diego the news is full of the H1N1 flu that’s going around. Now when it comes to getting the flu shot I believe that it’s a personal decision that every person is going to have to make. Working in a gym and being around members as well clients who often come in not feeling at their personal best I recommend the following suggestions:

* If you’re not feeling at least 95% great, please don’t come in and workout. As a Personal Trainer I’ve sent so many clients home through the years. It’s just not worth coming in for you, your trainer nor the other members. If you feel you must get your workout in (especially your cardio) go outside, WALK, and get some fresh air instead…others will thank you!

* Make sure you get plenty of fluids (not sugary drinks) in. Staying hydrated is more important than ever to stay well.

* Get plenty of rest. This is pretty self explanatory.

* Keep your hands out/off of your face. This is especially important if you’re in the gym. If you’re on the treadmill, elliptical, bikes or any other type of cardio and you’re holding on, please do your best to keep your hands off your face. Use a towel, wipe down the equipment after use and wash your hands before you leave the gym.

* If you have any symptoms that are “below the neck” for example vomiting, diarrhea, chills, a hacking couch, muscle ache or fatigue, you should allow yourself 1 -2 weeks off before starting back into your normal routine.

* If you’re symptoms are “above the neck” for example a sore throat, sneezing, a runny or stuffy nose usually it’s ok to exercise as long as none of these symptoms are accompanied by a fever.

* Please keep in mind that if you do have a runny nose, are coughing or feeling stuffy, use common sense. Drink plenty of fluids, get plenty of rest and keep your hands clean and away from your face, especially yours eyes.

* If you’re around little ones, try not to kiss them as their immune systems are not as strong as yours.

* After blowing your nose or coughing, please wash your hands or use a hand sanitizer. I know, I know…but I’ve seen it all!

Preliminary research is showing that those who are obese may potentially have further complications with the H1N1 virus. Obesity causes increased risk of having underlying illnesses, diabetes, heart problems, and respiratory problems and this can complicate H1N1.

The bottom line is this: Utilize common sense when you’re not feeling well or if you’re contagious. You’ll recover faster and will help to prevent the spread of any illness to your friends, family, co-workers, gym members as well as your favorite Trainers.

Until next week, walk strong and stay well!

Fitfully yours,
Lisa Taylor

Now that the weather is turning cooler, it’s time to start increasing your daily step averages in if necessary get back into your walking mode now that Summer is over.

To get the most out of your pedometer as well as in meeting your fitness goals the following are a few tips to help you get the most out of walking:

*Set realistic goals. It’s very important to be specific in what your goals are.  Instead of saying “I want to start walking more” say “I’m going to walk an additional 15 minutes Mon/1000 steps – Friday and additional 30-minutes/3000 steps on Sunday”.

*Write down what you want to gain from walking.  For instance, “I want to walk a 10k in for Breast Cancer Awareness without feeling tired”.

*Buy Good Walking Shoes.  Make sure you have the right shoes for the right job.  If you’re walking, don’t purchase running shoes and vise versa.  Make sure that your shoes have ample toe, mid-sole or heel support (depending on your foot type), and most importantly when purchasing new shoes, they should always be extremely comfortable.  You should not have to “break in” your shoes.

A good rule of thumb is to replace your shoes every 300 miles of wear or every 6 months.  The first thing to wear out on your shoes is the soles.  Check them often for wear and tear.

* Buy quality Socks.  I can’t tell you how many people develop blisters from wearing inadequate socks.  Make sure there’s no rubbing on the heel, under your feet or on your toes.  One good way to keep the life of your socks longer is to wash inside out with no bleach, which can often break down the fibers.

* Dress right.  Dress in loose-fitting comfortable clothes that allow your skin to “breathe”.  Always remember to wear sunscreen.  You can still cause damage to your skin even when it’s overcast.  Avoid if possible tight-fitting clothes that can cause chaffing against your skin.  Wear appropriate clothes for the weather and remember if you’re walking in the early morning or later in the evening, add some reflective tape to your clothes so that cars can see you from a distance.

* Stay Hydrated.  Remember to drink water before and after your workout.  If you exercise for more than 20 minutes, drink another ½ cup of water, especially if it’s hot outside.

Well, I hope these tips get you fired up to get back into your walking program. If you have any additional questions, please drop me an email and I’ll be more than happy to help.

Walk Strong and Wear Your Pedometer.

Fitfully yours,

Trainerlisa

Did you know that you can add a sharper memory to the long list of benefits of a brisk walk?

A new study of older adults found that those who walked about 45 minutes three times per week for six months performed substantially better on several cognitive tasks than those who did stretching or strengthening exercises.

And the best part? All of the 124 study subjects had been previously sedentary! The great results of this study is that a person who has not been physically active during his or her younger years still can benefit from walking.

Not only did the walkers perform better on tests that gauged their ability to plan, establish schedules and switch between tasks, they showed significant improvement in oxygen consumption as well.

Previous studies have shown a link between lifelong exercise and a lower risk of developing Alzheimer’s disease. Some have theorized that this is because exercise enhances the production of certain hormones in the brain that provide a protective effect.

Researchers are unclear as to why exercise improved the brain function of the walkers, but they speculate that the improved oxygenation of tissue afforded by increased cardiorespiratory fitness resulted in greater blood flow to the brain.

The bottom line is that Walking, as well as jogging or running can help improve your memory, help you to stay fit and healthy and increase your longevity. Now lace up your shoes and get moving!

Fitfully yours,

Trainer Lisa

I have a great walking workout to accelerate your results this week:

1. Clip on your Pedometer (don’t forget to use your lanyard. The lanyard is essential to use to prevent losing your pedometer).

2. Start off with any easy pace, making sure that you’re keeping your arms bent and moving.

3. Make sure to contract your abs, stride strong and now.…..

4. 10-minutes into your walk (your aerobic steps are now activated), do 1-minute of squats making sure you sink back on your hips, keeping your knees behind your toes and exhaling when lifting. When done.

5. Continue walking for another 5-minutes.

6. Stop for 1-minute for a set of Push-ups either against a wall, bench or on the grass if possible. When done, continue walking…yeah…feeling great!

7. Continue walking for 5-minutes increasing your intensity, either by walking faster or a jogging…oh yeah!

8. Slow down and for (you guessed it!) 1-minute Walking Lunges or Stationary Lunges

9. Now if your goal is 20-minutes of cardio end with a BIG FINISH by sprinting/jogging or running for 1 minute. Burning?..Oh yeah…Increased Calories…Definitely!

10. If you want to continue on change your walking with 1/5 combo (1 minute of walking/sprinting/running followed by 5 minutes of walking).

11. Make sure you cool down, followed by stretching. YEAH YOU DID IT!

If you have any questions for me, I’m now online for live chat support every Friday from 4:30 - 5:30 (pdt), so don’t hesitate to log on or email me.

Fitfully yours,

Lisa (aka Trainerlisa)

Hi WalkingSpree Members!

TrainerLisa here with some fitness news that I hope you’ll use! You know, as a Personal Trainer I’ve trained just about every type of person you can think of (and some you haven’t):

The I’ll-Do-Whatever-It-Takes Exerciser

The Eager Exerciser

The I-Hate-Exercising Exerciser

The Excuse Exerciser

The I-Know-More-Than-You Exerciser

The I’ve-Tried-This-Before-And-Failed Exerciser

The I-Can’t-Do-This Exerciser

The Social-I’ve-Come-To Party-Exerciser

and of course the I’m-Trolling-For-Hot-Girls/Guys Exerciser!

Does this sound familiar? Recognize yourself in any of these types? If you do and it’s not the first 2 types, it’s time to do a mental attitude adjustment! We all have goals and dreams that we want to accomplish, the problem is that often we don’t know what to do or where to start. Even those of us in the Fitness Industry need support when we feel that we just can’t get our workouts done, we’re feeling tired, unappreciated…. trust me, every feeling you can name every Personal Trainer, and Group X Instructor has experienced it.

Now how do we stay motivated both for you our clients as well as for ourselves? We BELIEVE! WE BELIEVE Both in YOU and OURSELVES! We BELIEVE that we can make a difference! We BELIEVE that every person we come in contact will catch the fire within themselves and make a difference in their health, life, community and the world at large. We BELIEVE that when you feel good, you look MARVELOUS!

Believe it or not, we get really excited and energize when you meeting your goals. Your energy and enthusiasm is so contagious that it becomes a “domino” effect to everyone that you come in contact with! If you’re currently working out in a gym, but not getting the results that you want, please meet with one of the Certified Personal Trainers in your facility. If you’re not sure which Trainer you want, check them out with their clients and then schedule an appointment to discuss your goals and what they can do for you. Never settle for just any Trainer! Make sure that you and your Personal Trainer are a PERFECT FIT!

Now how does this tie in with you? Well here it is: With all this information, please keep in mind that your Coaches at WalkingSpree have many years in the Fitness Industry. We have an enormous amount of knowledge, skills and ideas just waiting for you, and best of all we’re already here for you! Keep that in mind when you need help or have questions on your workout or setting your fitness goals. Email your Coaches with all and any of your questions or concerns and get ready to make your fitness dreams your reality.

Until Next Time….Stay Strong and Keep Moving! Fitfully yours, LisaAka TrainerLisa