Get Healthy with John The Trainer

A WEEK OF WORKOUTS

johnthetrainer — Thu, 02 Jun 2011 02:02:02 +0000

I’ve kept these simple, so you can perform these workouts in the comfort of your own home gym with little or no equipment. The following three workouts can be used on a three-day on and one day off circuit. Each one can take you anywhere from 20-45 minutes depending on how many times you perform the exercises. Have a good time!

STRENGTH

Perform 15 reps of each exercise with minimal rest.

Chest press or pushups
Rows
Lunges
Lateral raise for shoulders
Superman (prone and raise arms and legs)
Squat or standups from a chair
Curls
Overhead tricep extensions
Squat and touch
Back flys

CARDIO

For a minimum of 30 minutes raise your heart rate to between 65 and 85 percent of your estimated max heart rate. Use this formula to calculate those numbers:

220 minus your age = your max heart rate

Multiply your max heart rate by .65 and .85 to find your heart rate training zone for maximum effectiveness.

CORE AND FLEXIBILITY

Use your favorite flexibility exercises or yoga/pilates moves to stretch after the following core workout. If you don’t know any I have one word for you: Google.

Perform each of these exercises for 30 seconds.

Mountain climbers
Bridge
Plank
Bird dog with knee to elbow crunch
Bicycle crunches
Reverse crunches
Side plank
Feet up with side to side rotation
Pushups
Up dog into down dog

WORKOUT OF THE WEEK 1

johnthetrainer — Wed, 26 Jan 2011 01:57:07 +0000

Set your timer for 60 second rounds for each of the following exercises. Try to keep moving for the entire 20 minute workout:

Pushups
One-arm rows
Close grip pushups
Bent over rows
Squats
Plank
Wide stance squat
Banana and Superman (30 seconds each)
Backward lunge and touch (alternating legs)
Seated arm curls with feet elevated
Single leg deadlift
Overhead triceps extension
Straight leg deadlift
Wide stance squat and shoulder press
Mountain climber
Chair squat with shoulder flexion (squeeze knees together)
Leg raise with hip lift
Bird dog
Boat pose
Down dog
Triangle pose

DROP THE FORK, PICK UP THE PEN

johnthetrainer — Tue, 18 Jan 2011 18:43:46 +0000

When it comes to losing weight and keeping it off, you know what to do: eat a small, nutritious meal every 3-4 hours, exercise on a regular basis, get 7-8 hours of sleep each night and do everything your trainer tells you to do . Now, you can add writing down everything you eat to the list of what works.
A study published in the August 2008 issue of the American Journal of Preventative Medicine found people who kept daily food diaries lost twice as much weight as those who didn’t tally their meals. Nearly 1,700 overweight or obese men and women participated in a program of weight loss, which included calorie restriction, 30 minutes a day of moderate exercise and keeping a food journal. The six-month study was led by Victor Stevens of Kaiser Permanente Center for Health Research.
“Hands down, the most successful weight-loss method was keeping a record of what you eat,” said Stevens.
Keeping a food log was so successful that those who did so lost an average of 18 pounds compared with an average of 9 pounds lost by non-diary keepers. The method did not matter, log keepers were equally successful whether they used a pencil and paper or a digital record of what they ate.
The secret is, “using that record (of what you’ve eaten) to identify eating habits that need to be modified,” added Stevens. “While most people think they know what they eat, they really have only a general idea and tend to have a selective memory, especially when it comes to the foods that aren’t so good for us.”
Simply stated, a food journal makes you aware of the “sneaky” calories, which will derail the best-laid weight loss plans. Think about digging into a bag of chips while you watch CSI Des Moines. You may know the bag contains 8 servings at 210 calories each, but did you eat two servings or three or more? What about that bowl of jelly beans on your desk at work? Do you wonder, is a handful only one serving and how many handfuls did I have today? What about the soda and candy bar you ate on the way home from work? You forgot about eating that, didn’t you?
Consider this, if you worry about how many calories you burn during a workout, you should concern yourself with the 1000 calorie drink and dessert you had after dinner. If you do the math, your little indulgence just wiped out the calorie burn from your last two workouts. At the very least, a food journal can help you identify the eating patterns, which are slowing your progress. At best, writing down what you eat will become a record of your successful weight loss journey.

HAPPY NEW YEAR!

johnthetrainer — Mon, 10 Jan 2011 18:51:59 +0000

How are you doing with your resolutions? Have you exercised every day? Did you really give up chocolate? I cussed this morning, so you may be doing better than I am. Now the holidays are over and you are suddenly busier than a one-armed man in a chainsaw-juggling contest and keeping your New Year’s goal may not be as important as it seemed a few days ago. What are you supposed to do?
Being busy does make reaching your goals more challenging, especially if you have not clearly defined your objectives. Understanding why you want to stop snacking late at night may be the key to losing the next 10 pounds. Or if you struggle to exercise enough, posting a step-by-step plan where you can read it every day can key a breakthrough.
If you are like most of us, you need to refine your goals. The following worksheet, Steps to Changing a Habit or Behavior, can help you not only set a clear, realistic goal, but will help you stay on track when unexpected setbacks inevitably occur.

STEPS TO CHANGING A HABIT OR BEHAVIOR

What is the habit or behavior, which is not working and you have decided to change?
My old habit is _______________________________________________________.

1. The reasons I keep doing this are

2. The reasons I want to quit, stop or change this are

3. My fears or concerns about changing this behavior are

4. What will I lose or what will happen if I don’t change?

5. The benefits of changing this habit are

Solutions

1. Are you really ready and willing to change this habit? If you are, then…

2. Plan A.
Write out your plan in small steps, beginning with one thing you can do today. Be specific and positive. Will your plan involve support from others? Again, be specific.

3. What positive habits can I replace my old habit with in case I am tempted to
repeat it?

4. Plan B.
What if Plan A fails? What is your specific backup plan if you slip into your old habit?

When you have completed writing your plan, place it somewhere you will see it every day.

GET READY FOR THE NEW YEAR

johnthetrainer — Mon, 27 Dec 2010 21:55:57 +0000

FOCUS

Losing weight and getting into shape are rivaled only by giving up reality television and getting a better job as the most popular resolutions. Ask anyone you know, “What’s your New Year’s resolution?” and you’re likely to get one of these answers. So, what is the difference between a successful resolution and a one thousand dollar coat rack/exercise bike in the family room?
Successful change comes in three stages. The first, the contemplation stage, is when you feel like you need to change, but don’t know how to begin or how you will find the time. The preparation stage, where you plot your steps to your goal, should come next if you want to succeed. However, many a lapsed exerciser has skipped this and gone straight to the action stage, only to be sabotaged by injury, frustration over their down dog, or the dozen donuts on the break room table. Don’t let this happen to you.
Follow the steps below and take a step closer to excellent health and the body you want. By the way, writing your answers down makes this exercise even more powerful. So get that pencil and paper because here you go.

Step One: How important is exercise to you?

Successful navigation of the contemplation stage requires you to look ahead and visualize the health you desire. Imagine how your clothes will fit when you’ve lost 20 pounds, see yourself buying the size 8 dress you’ve had your eye on, or envision finishing the Music City half marathon. Simply getting excited about having more energy and feeling more confident is enough. Then, visualize what you’ll look and feel like if you don’t begin to exercise and change your diet.
Next, add up all the plusses of what you are contemplating. Whether it is walking 30 minutes a day or working with a trainer three times a week or eating breakfast everyday, ask yourself, “How will this positively impact my life?”
Look at the timing. What would you be doing instead of exercising? Be honest, American Idol isn’t all that interesting anymore, so get off the sofa.

Step Two: Is your plan realistic?

Now is the time to stop fantasizing about what could be and start planning how you are going to become a better you. Specificity is key in both setting and attaining your goal. Bearing in mind that a 1-2 pound weight loss each week is reasonable, choose a specific date by which you want to lose the first 10 pounds.
After you have chosen a date, write out your goal in positive language. An example would be: I will weigh (your goal weight) by March 1st.
With a specific goal in mind, you can write out the specific steps you will take to attain your goal weight. These may include lifting weights for 30 minutes three times a week, taking a spin class two mornings a week, forgoing refined carbohydrates or anything which will help you reach your goal.
Finally, share your goal with a supportive friend or family member. Who knows, they may have their own fitness goals and you can start a new habit together.

Step Three: Make it a way of life.
The rule of thumb is if you do something for 45 days, it becomes a habit. Beyond habit, if you do it for six months, it becomes a way of life. As you embark on a new lifestyle you will want to recreate your behavior and environment. The Ritz crackers, mid-afternoon mochas and late night popcorn must become a thing of the past, replaced by stoneground, baked crackers, low-fat yogurt or a yoga session. The “fat” clothes will be replaced by workout pants and running shoes.
Most importantly, don’t forget to reward yourself. If you’ve made it this far in the process, you’ll want to reward yourself each time you reach a benchmark, whether it is 10 pounds lost, two minutes off your 5K time, or finding your jeans are too loose to wear anymore. Good non-food rewards include a massage, new workout clothes, a movie or anything you enjoy. After all, you did it! You are on a life-long journey of health and fitness and you deserve to enjoy it.

EAT THIS

Simply restricting calories would seem to be a logical way to lose weight, but invariably has the opposite effect. A common example is skipping breakfast due to lack of time or no appetite in the morning. This has a three-fold negative result. Number one, your metabolism remains sluggish until you eat because the body does not have to burn calories digesting food. Secondly, when you finally do eat, you are much more likely to overeat. Also, a long wait between meals sends your body into starvation mode, reducing your metabolism even further. The end result is that your body burns less fat all day and stores more fat when you do eat.

MOVING FORWARD

It is amazing what you can accomplish, if you work at it consistently. Play the guitar every day for a month and suddenly you can play a song. Memorize a Spanish word every day and before too long, you can get by in Mexico. Fitness is no different. Experts say you can improve your cardiovascular fitness level and overall health by simply walking 30 minutes a day. These 30 minutes (think one bad sitcom) can even be split into shorter 10-15 minute sessions. Oh yeah, you may lose a little weight in the process.

HOLIDAY SURVIVAL KIT Week 5

johnthetrainer — Fri, 17 Dec 2010 20:45:23 +0000

“A glass of red wine is good for you,” is a line I often hear. Yes, red wine in moderation (about one 5 ounce glass a day) may lower your risk for heart disease, but so does regular exercise, a meditation practice and eating your vegetables. However, if you want to lose weight and get in shape, you may want to reconsider having that drink with dinner.
Alcohol is a depressant and suppresses the brain’s ability to function. Despite a perceived “high” from a drink or three, your reaction time, balance, coordination and endurance are significantly reduced because less oxygen is getting to your brain. Beyond the immediate effects, the hangover you may enjoy the next day is the result of dehydration. If you are dehydrated, you don’t perform as well mentally or physically.
Another reason you feel like the Preservation Hall Brass Band is playing a concert in your head is because your effort to unwind messed up your sleep. Alcohol disrupts normal sleep patterns and reduces the total time spent asleep, which leaves you fatigued the next morning. This will make your time in the gym even tougher.
Even if you push through the fatigue and make it to your workout the next day, you won’t get as much out of it because your muscle building hormone, testosterone, has been reduced. In fact, (you’ve got to love this) not only is Big T lower, but you now have more estrogen, which loves to help the body hold fat and fluid. Of course, if you’re like most people who’ve had a drink or two, you’ve eaten and drank several hundred extra calories, so you’ll have plenty to store.
Fat storage aside, your body won’t be grabbing nutrients as efficiently from the food you eat. The secretion of digestive enzymes from the pancreas is reduced by alcohol, which may lead to vitamin deficiencies over time. Also, the cells lining the stomach and intestines are damaged by alcohol, rendering them less effective in nutrient absorption.
The negative effects of alcohol aside, the extra calories from a drink are what you’re really interested in, so here you go:

A 12 ounce beer has about 150 calories and darker beers may have more.

A glass of wine is 5 ounces and will have about 100 calories. When it comes to wine beware the goblet, which may hold twice this much.

If you prefer a mixed adult beverage, 1.5 ounces of the hard stuff comes in at 100 calories. Remember, when you mix a shot or two with coke or juice or red bull, the calorie count goes up.

Now that I’ve scared you, remember a drink a day is ok, but if you are trying to lose weight, an easy and healthy way to hasten the results you want is to reduce or eliminate alcohol. You will lose weight faster, sleep better, receive more nutrients from your food and have more energy to work out. Besides, it’s cool to be the designated driver.

HOLIDAY SURVIVAL KIT Week 4

johnthetrainer — Sat, 11 Dec 2010 20:09:12 +0000

HOLIDAY SURVIVAL KIT week 4

HOLIDAY SURVIVAL KIT week 3

johnthetrainer — Fri, 03 Dec 2010 21:00:18 +0000

FOCUS and EAT THIS

If the few weeks between Thanksgiving and Christmas find you at more parties and
events than a super model in South Beach, you need a plan to stay on track with your
diet. Follow these guidelines and you’ll look and feel great for your New Year’s Eve
bash.
1. Eat breakfast. Well, duh, you say? Did you have breakfast this morning? Eating breakfast jump starts your metabolism, gives you more energy for the day and you will be less likely to overeat later in the day.
2. Sneak a snack. A light, high fiber snack, such as carrots, an apple or a small handful of nuts will take the edge off your appetite before you approach the buffet.
3. Survey the buffet. Go ahead and choose a favorite or two, but add fruits and vegetables to your plate for a lower-calorie meal. Then get away and stay away from the food table.
4. I can’t get no satisfaction. If that’s the way you feel although you’ve been constantly eating throughout the party, stop. Sit down, get comfortable and slowly enjoy the food. When you are full, put your plate down and don’t eat any more.
5. Be wary of wine. Alcohol can lessen inhibitions and lead you to overeat. Remember, even non-alcoholic punch and hot chocolate carry a caloric wallop. Besides, do you know how many calories are in a cup of egg nog?
6. Eat before the party. You were invited because you are important to the host. If you enjoy their company while sipping on water, unsweetened tea or a single glass of wine, and leave the brie for someone else, everyone will still have a great time.
7. Bring a healthy dish. Everything doesn’t have to be frosted, battered or creamed. Simply “Google” healthy holiday recipes and you’ll have plenty of options.
8. Celebrate sans food. Schedule non-food related holiday activities like ice skating, walking around the neighborhood to see the lights, a touch football game, making wreaths or anything you can enjoy with loved ones without a tray of cookies.
9. Drink plenty of water. Not only can thirst be misinterpreted as hunger, but a glass of water can take the edge off your appetite.
10. If you mess up, so what. Make better choices for your next meal and eat a little less tomorrow to balance out your calories. Use the party as an excuse to exercise a little more. Most importantly, let it go, move on and enjoy a healthy and happy holiday season.

MOVING FORWARD

If you feel stuck in the same, old exercise routine try something new like dancing or
martial arts or one of those workout videos you’ve seen on tv. Remember, your body
adapts quickly to exercise and will work more efficiently, so changing your routine keeps
the calories burning.

HOLIDAY SURVIVAL KIT

johnthetrainer — Sat, 27 Nov 2010 00:40:31 +0000

FOCUS
Write down everything you eat for three days. Numerous studies, including one in the August 2008 issue of the American Journal of Preventative Medicine, found those who tracked what they ate lost more than twice as much weight as the non-diary keepers. Knowing you have to record everything you put in your mouth makes you stop before you go back for seconds.
EAT THIS
When it comes to carbohydrates, focus on whole, unrefined grains, fresh fruit and vegetables. In other words, avoid the white stuff. White flour, bleached flour, enriched flour and sugar are devoid of nutrition and may supply a quick rush of energy, but have been stripped of vitamins, minerals and fiber. Why do you think breakfast cereals have to be enriched?
MOVING FORWARD
Sure you are running around this time of the year, but are you active enough? Try these strategies to add a little physical activity to your day:
1. Shop online and reduce the stress of battling traffic while you save money and time. Oh yeah, you can use the extra time to exercise.
2. If you must go to the store, park a little farther away and walk.
3. At the mall, take a lap or two and browse some calories off.
4. Try a gym or exercise class you’ve never been to before. Gyms are less crowded this time of the year and you may get a good deal.
5. Make on family activity more active. Take a walk and look at the Christmas lights, go ice skating, walk around the block with your peppermint mochas, play touch football between first and second dessert or try skiing for the first time.
6. If you are travelling, most hotels have a pool or fitness area so you don’t have to miss your workout.
7. And remember to pack you workout clothes or bring an exercise band with you.
8. If you have guests staying with you, invite them for a walk or bike ride. Sometimes getting out of the house is a great way to reconnect.
9. For something completely different, find a tree farm to get your Christmas tree. Searching for, cutting and hauling your tree out of the forest will make you break a sweat.
10. Schedule 30 minutes of exercise every day. If nothing else, you’ll make room for dessert.

THANKSGIVING SURVIVOR

johnthetrainer — Sat, 20 Nov 2010 19:41:29 +0000

FOCUS
Your body craves water to simply maintain basic bodily functions related to metabolism and tissue repair. This is why it is important to drink a minimum of 8 glasses (64 ounces) of water every day. Coffee, tea, juice and soda are not substitutes for water because coffee, tea and soda are diuretics, which cause your body to lose water. Juice and soda are loaded with sugar, which can spike your appetite and adds empty calories to your diet.
EAT THIS
If you want to try something healthier for the holidays may I recommend:
Roasted turkey without the skin
Dressing made with less bread and more onions, garlic, celery or other vegetables. Apples and cranberries add flavor without fat and low-fat broth can moisten the dressing.
Green bean casserole can be made with chunks of potatoes and topped with almonds instead of fried onions.
Mashed potatoes taste great with skim milk, and garlic powder or parmesan cheese instead of whole milk and butter.
Gravy’s fat count drops considerably if you refrigerate it and skim the fat off the top.
Egg nog can be tasty and good for you! Blend four bananas, 1 ½ cups of skim milk, 1 ½ cups of plain, nonfat yogurt, ¼ teaspoon of rum extract or vanilla and top with ground nutmeg.
Desserts don’t have to destroy the hard work you put in at the gym. Make a crust less pumpkin pie. Substitute two egg whites for each whole egg in recipes. Use evaporated skim milk instead of heavy cream. Top your cakes with powdered sugar or fruit instead of frosting.
MOVING FORWARD
Strength training is an integral component to a healthy lifestyle. However, it doesn’t have to entail lifting big pieces of iron while reciting the tired mantra, “no pain, no gain.” Swimming, some forms of yoga and pilates, calisthenics and working in the yard all provide a benefit. You will tone up, burn more calories even after your workout and become stronger with only one or two 20 minute sessions each week.