Beginning in 2011, the state of California will require all franchise chains with more than 15 restaurants post calories on the menu. Of course this is only California now but I'm optimistic that it will catch on!
Read this article for more information, including what to eat and what not to eat at the chain restaurants and the book Eat This, Not That book by David Zinczenko.
Calories on the Menu
Wednesday, October 8, 2008
Monday, October 6, 2008
Reciprocal Inhibition
I like to sprinkle this blog with tidbits of information here and there. The idea is that you've never heard of this before and you can add it to your memory bank with the possibility to dazzle your friends and family. Hey, the holidays are coming up and what wouldn't be more exciting to talk about the reciprocal inhibition around the table?
Ah, where to begin...Reciprocal Inhibition is an an exercise science term which means that muscle on one side of a joint contracts while the antagonistic (or opposite) muscle relaxes. So when the quadriceps are contracting your brain sends relaxation signals to the hamstrings. This is actually one of my favorite concepts! I like it because while our body typically does this on it's own it's important to realize what's going. If for some reason, both muscles along either side of a joint contract at the same time a tear can occur resulting in injury. Not always can this happen but if the movement is vigorous enough the muscles strain and actually work against each other simultaneously causing pain.
Here's how it works:
1. Take a book and hold it in your palm face up with your arm extended.
2. Feel your biceps (the part of the arm midway between the elbow and shoulder joint facing up). Feel how it's contracting, it's tight because it's contracted.
3. Next feel your tricep (the part of the arm midway between the elbow and shoulder joints on the underneath side facing down). Feel how flax and loose it feels. It's relaxed.
I think this is important in lots of areas of exercise because to effectively work a certain muscle the opposing muscle needs to be completely relaxed. Think about that the next time you exercise with me!
Ah, where to begin...Reciprocal Inhibition is an an exercise science term which means that muscle on one side of a joint contracts while the antagonistic (or opposite) muscle relaxes. So when the quadriceps are contracting your brain sends relaxation signals to the hamstrings. This is actually one of my favorite concepts! I like it because while our body typically does this on it's own it's important to realize what's going. If for some reason, both muscles along either side of a joint contract at the same time a tear can occur resulting in injury. Not always can this happen but if the movement is vigorous enough the muscles strain and actually work against each other simultaneously causing pain.
Here's how it works:
1. Take a book and hold it in your palm face up with your arm extended.
2. Feel your biceps (the part of the arm midway between the elbow and shoulder joint facing up). Feel how it's contracting, it's tight because it's contracted.
3. Next feel your tricep (the part of the arm midway between the elbow and shoulder joints on the underneath side facing down). Feel how flax and loose it feels. It's relaxed.
I think this is important in lots of areas of exercise because to effectively work a certain muscle the opposing muscle needs to be completely relaxed. Think about that the next time you exercise with me!
Saturday, October 4, 2008
In a Funk
I don't know if it's been the cooler weather but this week has definitely been off. Why does it have to get cold?! I think this week has been a funk and maybe you can relate and then I would know it's not just me...it's the weather! Or maybe it is just me:) Whatever the case, I realize the funk exists. I've discovered one of the worst things in life is denial. I'm over that! So with the funk in mind, here's some ways to take action if you find yourself feeling similar to me!
1. Go on a walk. My husband, son and I did so this week and boy did it work. Yes the weather is cooler but the temperature is perfect for walking.
2. Rent a movie. I also tried this out! Last night I persuaded my husband watch the romantic comedy, Made of Honor, and I lost myself for a bit. It was good, both the movie and the break from reality.
3. Go on or plan for a vacation. I'm getting to this! Only 11 more days until we leave for San Franciso!
4. Do something nice for someone else. Although I haven't done this its a great way to get the focus off self and onto someone else. The feeling will leave you both very happy.
5. Go to the Spa. This might be my escape for everything. No, I haven't gone to the spa lately but everytime I do I feel so much better. The relaxing atmosphere mixed with the pampering is a cure-all!
Now off to getting used to the cooler weather....
Friday, October 3, 2008
Thursday, September 25, 2008
Client Couple of the Month: Karen and Mark
This month, "Client of the Month" is a little different. I'm honoring Karen and Mark, a married couple I've been training for over two years. Well, technically I've been training Karen for over two years. Mark came along a handful of months later. It's an ideal situation-I love that both Karen and Mark are on the same page with exercise and being healthy all-around. There's so many reasons this great couple is worthy of this award.
1. They are always willing to try a new exercise...as weird and awkward as it might seem.
2. The both complete their exercise assignments on their own. They are of the few people that exercise on their own regularly.
3. They are active together. When they aren't completing my "assignments" they rollerblade together when the weather is nice. How awesome is that!?
4. They are always working to improve. I think they are both in wonderful shape, however they both work hard at it and continue to challenge themselves.
5. Nope, they never complain!
6. They ask questions. I love this about them as they always want to learn more. Many times they stump me and I have to get back to them on whatever it is they are inquiring about. They are truly interested in this for the long haul.
7. They both have amazingly positive attitudes.
8. They are great listeners. When we meet I tweak little things here and there. They listen to the changes and work hard to implement them into the exercises they are doing.
9. They work hard and play hard. I love the fact that they vacation together and get away from "reality" on a regular basis. I think this balance is what it's all about.
10. They are about the nicest people ever! Along with a great work ethic, both Karen and Mark are genuinely nice. I am so lucky to get to work with such kind people.
1. They are always willing to try a new exercise...as weird and awkward as it might seem.
2. The both complete their exercise assignments on their own. They are of the few people that exercise on their own regularly.
3. They are active together. When they aren't completing my "assignments" they rollerblade together when the weather is nice. How awesome is that!?
4. They are always working to improve. I think they are both in wonderful shape, however they both work hard at it and continue to challenge themselves.
5. Nope, they never complain!
6. They ask questions. I love this about them as they always want to learn more. Many times they stump me and I have to get back to them on whatever it is they are inquiring about. They are truly interested in this for the long haul.
7. They both have amazingly positive attitudes.
8. They are great listeners. When we meet I tweak little things here and there. They listen to the changes and work hard to implement them into the exercises they are doing.
9. They work hard and play hard. I love the fact that they vacation together and get away from "reality" on a regular basis. I think this balance is what it's all about.
10. They are about the nicest people ever! Along with a great work ethic, both Karen and Mark are genuinely nice. I am so lucky to get to work with such kind people.
Tuesday, September 23, 2008
The Take Over
Last week I was watching Dr. Oz and somehow this very basic concept clicked for me. Only YOU can change your life. You are the one in control of everything. Thus the name of his best selling books...ah-ha!
Say you join a gym, hire a trainer (a good one at that), buy a new healthy cook book, and begin to plan your weekly workouts. Implementation is the key here, nothing changes unless YOU do it. The great trainer, the healthy cook book and the plans don't go far without follow through.
It's very easy to put the blame on someone or something else (why make excuses post). We all do it-why?
When I was pregnant and gained 50 pounds, no one shoved the late night snacks into my mouth. I wasn't tied up and forced to intake more calories throughout the day than my doctor suggested. I ate all the extra food and gained the weight all by myself:)
After I had my precious baby Jax, no one was to blame except me for the extra baby weight hanging around. It was all Mandy, and it was the consequence of my choices from the previous months. I just had way too many "eating parties." I would hold the paties most everyday for myself. (note to self: eating parties should be a post in the near future)
So the point here is we are all in control of our lives. Take over YOURS! Stop blaming everyone but you. However, at the same time realize what's going on and make the necessary changes. Be mindful.
I work (and will always) at brainstorming ways to get people motivated to stick with exercise and accomplish their goals of living healthy. To be honest, I probably take it to heart more than my client if I see them give up. It's really silly but I think almost each and every day I'm with my clients I see something in them that they might not see. Most every week I prove someone wrong...and I take great pleasure in that! It goes like this:
Me: "Now I want you to do this" (I show them the exercise.)
Client: "Uh, what? You want me to do that? I don't think so."
Me: "Yes, you're going to do it but I think it's cute you think you're going to get out of this exercise. Now try it."
Client: (Client tries the exercise)....and Succeeds!!!
Me: "See, I knew you could do it...told you so!!!"
Cheesy example, I know, but this literally happens on a bi-weekly basis. Why does this happen? I think it starts with FEAR (false reality appearing real). The false reality being the ability for my client to do a certain exercise. It appears real because when I demonstrate the exercise it might look tricky. Then my client might possibly begin negative self talk. However even if they try and get close but fall short....it's okay to fail! We've all failed at one time or another in life and that failing will bring us one step closer to victory. Failing at something always teaches us something (if we are willing to listen). Failing lets us know that way doesn't work so try another or keep at it because with continued practice you'll get it! I think we have to be willing to try even if failing is an option.
Wow that was hard for me...as is human nature-I HATE failing. I'll always have to work at this concept.
Say you join a gym, hire a trainer (a good one at that), buy a new healthy cook book, and begin to plan your weekly workouts. Implementation is the key here, nothing changes unless YOU do it. The great trainer, the healthy cook book and the plans don't go far without follow through.
It's very easy to put the blame on someone or something else (why make excuses post). We all do it-why?
When I was pregnant and gained 50 pounds, no one shoved the late night snacks into my mouth. I wasn't tied up and forced to intake more calories throughout the day than my doctor suggested. I ate all the extra food and gained the weight all by myself:)
After I had my precious baby Jax, no one was to blame except me for the extra baby weight hanging around. It was all Mandy, and it was the consequence of my choices from the previous months. I just had way too many "eating parties." I would hold the paties most everyday for myself. (note to self: eating parties should be a post in the near future)
So the point here is we are all in control of our lives. Take over YOURS! Stop blaming everyone but you. However, at the same time realize what's going on and make the necessary changes. Be mindful.
I work (and will always) at brainstorming ways to get people motivated to stick with exercise and accomplish their goals of living healthy. To be honest, I probably take it to heart more than my client if I see them give up. It's really silly but I think almost each and every day I'm with my clients I see something in them that they might not see. Most every week I prove someone wrong...and I take great pleasure in that! It goes like this:
Me: "Now I want you to do this" (I show them the exercise.)
Client: "Uh, what? You want me to do that? I don't think so."
Me: "Yes, you're going to do it but I think it's cute you think you're going to get out of this exercise. Now try it."
Client: (Client tries the exercise)....and Succeeds!!!
Me: "See, I knew you could do it...told you so!!!"
Cheesy example, I know, but this literally happens on a bi-weekly basis. Why does this happen? I think it starts with FEAR (false reality appearing real). The false reality being the ability for my client to do a certain exercise. It appears real because when I demonstrate the exercise it might look tricky. Then my client might possibly begin negative self talk. However even if they try and get close but fall short....it's okay to fail! We've all failed at one time or another in life and that failing will bring us one step closer to victory. Failing at something always teaches us something (if we are willing to listen). Failing lets us know that way doesn't work so try another or keep at it because with continued practice you'll get it! I think we have to be willing to try even if failing is an option.
Wow that was hard for me...as is human nature-I HATE failing. I'll always have to work at this concept.
Monday, September 22, 2008
Trotting Along
I'll start from the beginning. February 2nd, 2007 my baby boy, Jax was born. Oh I love Jax with all my heart, he's all I think about every single day. However, along with Jax, came 50 unwanted pounds. For some reason I was super duper hungry throughout the entire pregnancy:). I would eat a meal and 15 minutes later be ready for another. Since I didn't deliver a 50 pound baby the weight lingered and Jax was in my arms. I needed to lose quite a bit of weight and deifinitely felt overwelmed. Being the planner that I am, we scheduled a family trip to the Bahamas in early May, only 3 months after Jax was born-yikes!
Exercising my booty off and eating well was the only way I knew would get me the results I wanted. So that's what I did. I exercised VIGOROUSLY 6 days/week. I did this along with watching what I ate and skipping late-night snacks (something I became very good at the previous 9 months). Most of my exercise regimen came from running. I worked up to run around 4 miles 3-4 times per week in combination with strength training 3-4 times per week. I lost almost 40 of the 50 pounds in 3 months, just in time for our trip.
Of course that was a big victory but I had the last measly 10 pounds to go. That was tough. I actually didn't get my act together until March or April of this year and it all came off. A pound or two just wouldn't go. Although, I wasn't as concerned with the last 10 as I was with the first 40.
Since I was running as a means to lose weight, I accidentally fell in love with it. I loved the freedom it gave me to clear my head and think as well as time away to keep my life "balanced." So I decided last year that I would sign up for a couple of 5K races; the Kansas City marathon 5K in October and the Arthritis Jingle Bell 5K in November.
Then I got a crazy idea to complete an organized race every month in 2008 in order to stay accountable to myself. So far I'm on track to complete that goal-yay! As if 12 organized races in 2008 wasn't enough, I thought it would be nice to complete a half marathon and marathon as well.
Back at the beginning of 2008, I'm not sure if it was February or March when I decided I would work to complete the Nike Women's marathon in San Fransisco. The date for the marathon is just 4 short weeks away from yesterday; October 19th. When I decided to do the marathon, like every other decision in my life, I thought about it for quite some time. It wasn't a decision I made overnight. The first thought of the word, "marathon" entered the picture late 2007, probably around November. I went back and forth, back and forth. Should I or shouldn't I go for the marathon? The decision really weighed on me for quite some time. Alas, I decided to go for it.
So here I am 4 weeks away from my goal of completing a marathon. Right now has been the toughest part of all. I see the finish line but there's still so much to go. Gosh the 20 miles I need to complete this Saturday is just draining. You see, I have what's called exercise ADD. I love exercise but I've always had to mix it up. Even in my classes, I get super bored if we do the same thing over and over. I guess it's a good thing but right now the last thing I want to do is put on my running shoes. I'd rather go for a good bike ride or head to a pilates class. Just something to change up my routine. But the SWEET feeling of sticking with and accomplishing a goal I set for myself is what's getting me through....plus knowing that I'll get my fix of every other fitness-related activity when I'm done training for this race.
So there wasn't a ton of meaning to this post other than I have struggles too, even as a "trainer."
Exercising my booty off and eating well was the only way I knew would get me the results I wanted. So that's what I did. I exercised VIGOROUSLY 6 days/week. I did this along with watching what I ate and skipping late-night snacks (something I became very good at the previous 9 months). Most of my exercise regimen came from running. I worked up to run around 4 miles 3-4 times per week in combination with strength training 3-4 times per week. I lost almost 40 of the 50 pounds in 3 months, just in time for our trip.
Of course that was a big victory but I had the last measly 10 pounds to go. That was tough. I actually didn't get my act together until March or April of this year and it all came off. A pound or two just wouldn't go. Although, I wasn't as concerned with the last 10 as I was with the first 40.
Since I was running as a means to lose weight, I accidentally fell in love with it. I loved the freedom it gave me to clear my head and think as well as time away to keep my life "balanced." So I decided last year that I would sign up for a couple of 5K races; the Kansas City marathon 5K in October and the Arthritis Jingle Bell 5K in November.
Then I got a crazy idea to complete an organized race every month in 2008 in order to stay accountable to myself. So far I'm on track to complete that goal-yay! As if 12 organized races in 2008 wasn't enough, I thought it would be nice to complete a half marathon and marathon as well.
Back at the beginning of 2008, I'm not sure if it was February or March when I decided I would work to complete the Nike Women's marathon in San Fransisco. The date for the marathon is just 4 short weeks away from yesterday; October 19th. When I decided to do the marathon, like every other decision in my life, I thought about it for quite some time. It wasn't a decision I made overnight. The first thought of the word, "marathon" entered the picture late 2007, probably around November. I went back and forth, back and forth. Should I or shouldn't I go for the marathon? The decision really weighed on me for quite some time. Alas, I decided to go for it.
So here I am 4 weeks away from my goal of completing a marathon. Right now has been the toughest part of all. I see the finish line but there's still so much to go. Gosh the 20 miles I need to complete this Saturday is just draining. You see, I have what's called exercise ADD. I love exercise but I've always had to mix it up. Even in my classes, I get super bored if we do the same thing over and over. I guess it's a good thing but right now the last thing I want to do is put on my running shoes. I'd rather go for a good bike ride or head to a pilates class. Just something to change up my routine. But the SWEET feeling of sticking with and accomplishing a goal I set for myself is what's getting me through....plus knowing that I'll get my fix of every other fitness-related activity when I'm done training for this race.
So there wasn't a ton of meaning to this post other than I have struggles too, even as a "trainer."
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