Working Out During Flu Season
“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
Get the most out of your pedometer this Fall
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
Leave a Comment »Forget Something? Walking Might Help You Remember
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
Leave a Comment »Why Count Calories?
Here is one of my favorite topics relating to weight management. Many people ask me as a dietitian, “Why count calories to lose weight?” This answer can be summed up by the fact that 3500 calories is equal to 1 pound of body weight. So basically when you consume 3500 calories more than you burn through exercise or physical activity, you will gain 1 pound of body weight.
On the other hand, when you burn 3500 calories more than you consume, you will lose 1 pound of body weight. Now this may take 4-5 days, 2 weeks or a month. But this is the main reason why counting calories is so important, but you also need to know how many calories you burn throughout the day. Using the Food Tracker, you’ll be able to see how many calories you’re eating versus how many calories you’re burning.
Now starving yourself or fasting is not the healthy way to lose weight because you will be sending your body into overdrive and it will wreck havoc to all parts of your body. This is one of the most important topics in losing and/or gaining weight.
Leave a Comment »Healthy Holiday Cooking
I hope you have utilized some of my tips previously mentioned in my blogs. Here are some more of my favorite ideas for healthy holiday cooking.
1. Use pineapple or orange juice thickened with corn starch for glaze on vegetables, such as carrots. Do the same thing with cranberry juice for the turkey instead of gravy
2. Use jams and jellies instead of margarine or butter for bread.
3. Thicken gravy with tapioca and a little water instead of butter or margarine.
4. Use low fat or non fat cheeses instead of full fat cheeses.
5. Cook the turkey or chicken in the skin and bones for flavor, but avoid the skin when eating.
6. Try adding some extra healthier options with your holiday meal, such as White Meat, Steamed Vegetables, without butter and Sweet Potatoes
7. Only make enough for that meal or make extra and put leftovers in the fridge before serving, or give doggy bags to friends.
8. Use herbs and spice (Ex. Farlic, Cinnamon, Fresh Basil) instead of condiments like gravy and butter.
9. Be careful not to add to much oil to your meals. Remember 1 tablespoon of oil is 120 calories. Try cooking in wine oe lemon juice instead of using excess oil.
Dining out for the Holidays
Some friends and family do not like to stay home and cook for the holidays. So, if you are going out to eat during the holidays here are some helpful tips to remember.
1. Fill up on a salad first. This will decrease the amount of food that you eat.
2. Bring half of your food home to eat for the next day. Ask for a to go box before you receive your food.
3. Split the meal with a spouse, relative, or friend
4. Try ordering side dishes as your meal, such as mixed veggies, edamame, and a sweet potato
5. Avoid adding table salt
6. Use low fat and nonfat dressings in moderation
7. Dip your fork in the dressing first and then eat your salad.
Next week I will continue with some of my favorite dessert tips for the holiday season. Hope everyone is having a Happy December!
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