DAY TWO GOING STRONG

Yes, it's always easy to continue on the second day... No one seems to lose it that fast. Jen is off to a great start with another day of cardio training totalling 25 minutes. I myself even got in 20 minutes and a quick core workout. I found MISSION tortillas with 21 grams of fiber and less than 200 calories even 8 grams of protein for an afternoon snack. Jen started her day with a healthy oatmeal and peanut butter, yogurt snack, salad with chicken at lunch and skipped the afternoon Starbucks latte with friends. If you are with us on this quest for health and looser fitting jeans, stay on track and send us a quick note. I have weighed in at 141.5 pounds today and hoping to lose a few pounds and inches myself! Stay on track and make good choices. You can estimate your calorie needs by simply adding a "0" to your weight. As long as you are above the 1200 calorie per day mark, if you deduct 200 calories a day from this number you will be fueling your body needs. For example, my calorie consumption or Basal Metabolic Rate would be 1410 cals per day. If I stay at 1200; in 2 weeks I will easily lose a pound! If I exercise it could 2 pounds per week! Good choices add up!

TIME FOR A CHANGE

Every year upon the first of the year we are entitled to a fresh start. Well here it is! A FRESH START WITH YOUR VERY OWN PERSONAL TRAINER-- Me! You can join me as a I daily check in on one of my weightloss clients, Jennifer - 216. Jen will need to lose about 50 pounds. As I work with her each day, you can do it with us. Simply send in your picture, name and starting weight. I will be happy to give you my personal attention. Add your comments and questions and get yourself a fresh new start.

Day ONE - January 1st. Jennifer started with 35 minutes of sweating cardio. Nice job JEN! Jen ate popcorn and a diet coke and planning on a salad with chicken for dinner- not the best nutrition but it could have gone the other way with an order of fried foods, chocolates and treats. SO tomorrow (myself included) FOOD will be the next target-- baby steps of course! If you need more support join the NBC5 Fitness Club today.

It's that holiday time of year where you will be tempted to eat chocolates, desserts, cakes, breads, buns and goey, chewy, shiny foods! Or what are supposed to be the term "food". If you really look at the word it means something that gives something to nuture. Cookies and treats nuture your emotional side but exercise can give you an uplifting feeling too. Make sure that you get plenty of fluids and rest during this time of year too! Dehydration can lead you to the lands of temptation by craving sweets and calorie packed beverages! Sleep deprivation can leave you feeling cranky, tired and YES starving too! Take "catnaps" of 15 -20 minutes and catch up on the weekends. Tips for parties: Chew gum! Eat your veggies and alternate the water with ANY beverages that you drink. Remember exercise is the key to balancing out those holiday parties. Try flights of stairs at the mall to bump up your heart rate and keep you fit for shopping. Keep kicking your own butt and move it!

Checking out Club Industry Fitness Trends

Andrea Metcalf, mbc FITNESS
This weekend is the largest Club Fitness Show in the Midwest with over 12,000 attendees--Club Indsutry 07 hit Chicago October 10-13th. Here are some new products to look for at your health clubs and coming to your fitness stores soon!

Product Trend: User Defined Motion and Ease of Entry/Exit and Use
Ones I liked:
PRECOR AMT - This new user defined Elliptical almost completely eliminates impact, has a low step in point ideal for seniors and anyone with knee injuries or a beginner to exercise, and moves to your own natural gait. Long strides, short strides high knee lift or low-- you make the movement pattern.
Matrix Hybrid Bike - This product puts the comfort and support for your spine in a hybrid version of a recumbent bike and upright. This means better movement on your lumbar spine keeping the hip flexors at a bender angle than a traditional recumbent bike. Ease of entry and set up is also key.
FREEMotion Rope Pull - This is not your ordinary cardio equipment! Rope climbing was never that cool if you are afraid of heights! Even better if your knees and hips are sore, this upper body workout will make your heart pound!

Product Trend - Play fitness and Video Interactive
Expresso Bike - Take a virtual tour with interactive gears and handlebars that follow the road in front of you! Ride in a race or find the dragon. This upright bike might keep you on the move longer while you ride, play and burn calories.

AB Solo - make fitness a game; this ab crunch incorporate a target to roll up and throw the ball into. Getting a six pack was never this much fun before and you can play all day too!

Cardio Theatre - The television can keep you working out longer too! So many pieces of cardiovascular equipment is now outfitted with your favorite pastime- well now that baseball is over it's watching TV! You no longer have to take the rap of being a couch potato and still get in shape.
My favorite: If you ever get a chance to try this, check out the Freedom Climber. It is a climbing wall that turns on a giant dial and moves along as you climb. it is smooth and fun. I loved this workout!

IT was a workout just viewing and tyring all the products at the show. And what is better than picking up a few workout outfits too-- I stopped in at BlueFish activewear out of Miami. Bright colors and neat stitching. I can't wait to get my new equipment. Watch for these products coming to a gym near you!

New Stretch Techniques Worked for ME

Andrea Metcalf, NBC 5 Fitness Team The first Wednesday of September I was driving downtown for my weekly fitness segment with NBC Chicago. On the way, I stopped quickly, while the car behind me didn't. The shock and excitement left me with some nagging neck pain and bruised bumper. As luck would have it and two massages later, I was looking into a new form of flexibility training called "Stretch Chi" with Carrie Collins for a news story. Carrie uses a technique called Meridian Flexibility Training. Although there are few practitioners, Dana Torres a 41 year old returning Swim Olympian uses these techniques as part of her dry land training.
Carrie worked with me for almost two hours. It was interesting, challenging and insightful. Her passion came from her own neck pain stemming from her career as a concert pianist. Playing long hours in that fixed position takes its toll on the musculature. What happened after I left is what surprised me the most. I sat in my car and moved my head side to side. It felt great. It realigned me like a Feldenkrais experience and although I was certainly fatigued to almost shaking, I felt great. If you have pain or are just interested in trying something new, this is a hit. Sessions typically last about 90 minutes and all moves are performed on the floor. No standing, sitting or running required!

Exercise at Your Desk to Reduce Headaches

Andrea Metcalf, mbc FITNESS I recently found research that supports the theory that stretching at your desk can reduce headaches at work. I was certain of the results based on my own research with clients, but there is documented research to support this theory. Exercises that strengthen and stretch the neck, shoulder and forearm muscles will make a difference. Hold onto the bottom of the chair and lean your body and head away in the opposite direction. This exercise helps open the levator, trapezius and scalene muscles that can cause tightness between the cervical verterbrae. This may create pressure on the spine and reduce circulation to the upper extremities. Make sure to perform this stretch on both sides and hold for 10 to 30 seconds. Another great exercise is the door jam chest stretch. Stand with both arms bent just above the height of your shoulders on the sides of an open door. Step forward and feel the stretch across your chest. These muscles will relieve the pull on the neck and upper back that will improve your circulation too. Stretches should be performed every 30 minutes or on the hour for best results. It just feels good too!!
Take a break and stretch!

Ahhhhhhh!

Why are your WAITING?

andreametcalf

I constantly hear from people that they know they need to exercise, lose weight and eat better. So why is everyone waiting? It's fall, and a time of renewal. changing seasons is a great reason to change your ways and trade them in for better habits. Change is all what you make....

If you oppose change, it will be difficult

If you are indifferent to change, it will be slow.

If you welcome change, it will be easy.

Pick your attitude and reap the results.

Don't wait for another season to pass you by. It will be the holidays before you know it and wouldn't it be great to walk into that holiday party feeling your best!