Ab-Training: Stop Making These Common Mistakes

Those abs sure are a tricky muscle group.  Here are the top ab-training mistakes that you need to STOP making RIGHT NOW!

1. Only doing crunches:  Yes, crunches work your abs; but honestly, they are probably the least effective abdominal workout out there.  There are  a ton of other options out there that will be more effective than the traditional crunch that we are all accustomed to.

2. Not doing compound movements: Most people focus only on isolation movements when training abs (ie, crunches).  This is doing yourself a huge disservice.  Compound movements like deadlifts and squats engage every muscle in your core and should be a staple in your workout routine.

3. Doing ab exercises before your workout: Save your ab workout for the END of your routine.  Almost all weight-training movements require your core to act as a stabilizer.  Fatiguing these muscles before weight lifting can result in injury.

4. Forgetting about your lower back: Most people are aware that there are different muscles involved in their abdominal area.  But all too often, people forget that their lower back is a part of their body’s core and it needs to be trained.  Your stomach and lower back work in conjunction with each other to stabilize your body and build strength.

5. Expecting a 6-pack without dieting:  You are not going to outwork a bad diet.  The only way to get visible abs is to lower you body fat down enough.  This is not going to be done in the gym.  This battle has to be fought in the kitchen! You can train all you want in the gym and perform every hard-core abdominal workout available and you still won’t see those 6-pack abs until your diet is on point.

6. Not paying attention to form: Abdominal exercises are about more than just flinging your upper body towards your legs.  In order to properly work this area, you need to engage these muscles.  Focus on your form and make sure that you are “pulling” your belly button in towards your spine.  This will engage the muscle fibers in your stomach and make each movement more effective. 

Ditch Those DVDs!

So, it turns out that those fitness DVDs you’ve been collecting may actually be doing you more harm than good.  According to a recent study in the Sociology of Sport Journal, these DVDs are actually demotivating and here’s why:

· These bodies are NOT realistic with a home workout.  The instructors and their little helpers behind them are not getting these super slim/sleek bodies at home and comparing ourselves to them is just not motivating!

· Most of the DVDs out there are based on making your body aesthetically pleasing rather than actually promoting fitness.  Now, considering that it takes TIME to build muscle, lose fat, and see changes in our bodies, putting the emphasis on aesthetics can wreak havoc on staying motivated!

· Along these same lines, there is a HUGE lack of diversity in these DVDs.  Everyone in these videos has the perfect body with ripped abs and perfect smile and they are usually dressed in the skimpiest clothing possible.  Let’s face it, the rest of us workout in old sweatpants and no make-up!  This again is  reinforcing an idea that is just NOT realistic

· Motivational statements that aren’t motivating at all!  Statements like “you better be sweating” or “you should be feeling it” are supposed to motivating; however, research shows us that these statements actually make the user feel   inadequate and can make it easier to put the DVD away and never look at it again!

So what’s the bottom line?  Getting into shape takes hard work and determination and it can be difficult to find the perfect routine for you.  Let your workout routine reflect you and your personal goals.  Don’t let some unknown person on a DVD dictate your expectations and body goals.

Gluten; Yes or No?

I’m sure most of you have seen foods in the grocery store that claim to be gluten-free.  Some restaurants now have gluten-free options available for their patrons.  But, what is this gluten-free diet all about and is it right for you?

Gluten is a protein that is found in wheat, barley, rye, and some oats products.  For most of us, we can consume these products without a second thought.  For people with Celiac disease, things are quite different.  Consuming these products can damage the lining of the small intestine and prevent absorption of key nutrients.  As a result, people with Celiac disease can experience gas, diarrhea, severe stomach pain, fatigue, joint pain, weight loss, and skin rash.  As of right now, there are no treatments for Celiac disease other than a gluten-free diet.

Now, while people with Celiac disease have to eat gluten-free, there are a number of people that have chosen to do so for other reasons.  Possibly a desire to lose weight, or due to the claims of enhanced energy levels.  There is actually no scientific evidence that shows a gluten-free diet aids in weight loss.  As a matter of fact, many gluten-free options have the same amount, if not more, calories than gluten-containing products.  So, going to the store and grabbing products because they say gluten-free will not make you magically drop 10-pounds. 

There are some risks involved with adapting a gluten-free diet in the absence of Celiac disease.  For example, most of us obtain our nutrients from gluten-containing products and cutting out this source may lead to depletion of key nutrients and antioxidants.  Whole grains typically contain 31 different types of antioxidants, which are beneficial in boosting the immune system and may be helpful in preventing cancer and cardiovascular disease.  Therefore, supplementation is essential when taking on this lifestyle change, especially in terms of fiber.

If you have not been diagnosed with Celiac disease, it is recommended that you discuss this change with your doctor prior to taking on this lifestyle.  A person who is under the care of their doctor for Celiac disease will be well aware of the supplements and additional changes they need to make to adapt.  Do not assume that it is safe to take on this, or any other diet plan, without consulting a healthcare professional first.

Forget Stress, Bench Press!

We all know that exercise does a body good, right?  But did you know that virtually any form of exercise can act as a stress reliever?  It’s impossible to completely eliminate stress from our lives, but, a little exercise can go a long way to reducing your stress and improving your overall mood!  Here’s a few reasons why:

1). Endorphins: Physical activity increases the production of endorphins.  Endorphins are chemicals in the brain that act as a natural “pain killer” and helps to diminish pain while triggering positive feelings. Endorphins help to release the mind and body of pain and induce feelings of please or happiness. 

2). Relieves tension: Some have called working out meditation in motion.  This is because   regular exercise can ease tension and by focusing on one single task, you will often find yourself re-energized and focused.  You can forget all of the irritations of the day and concentrate only your body and its movements. 

3). Confidence:  Ok, not to be superficial or anything, but let’s face it; exercising helps to improve the overall look and feeling of your body and this in turn boosts your confidence. Increasing your confidence and self-esteem can go a long way towards relieving anxiety, stress, and tension.

But sometimes we are just too busy and stressed to make it to the gym, right?  Wrong!  Starting an exercise program is a difficult first step, but starting a new routine will reinvigorate your mind, body, and spirit.  Find a friend and be held accountable.  Set smart and achievable goals.  Remember, in order to take care of others you must first take care of yourself!

Top 8 Workout Tips for Beginners

1. MAKE IT A HABIT:  Everyone has to start somewhere, right?  Yes!  But you aren’t going to lose 20 pounds going to the gym one time.  Until you make fitness and health a habit, you won’t see the positive changes you are after.

2. CONTROL:  One of the most common mistakes beginners make is copying others.  This often results in trying to do much and using bad form.  You need to learn how to focus and control your lifts.  This will isolate muscle groups, improve form, and increase strength.

3. COMPOUND MOVES: To get the best results for muscle growth and fat loss, compound movements are the best.  These are movements like squat, bench press, should press, bent-over row, deadlifts, and lunges.  These lifts require you to use multiple muscle groups at the same time

4. POSTURE:  Similar to control, poor posture can result in bad form and ultimately injury.  It is best to keep a slight arch in your lower back, your chest up, and your head/neck in a neutral position when lifting.  If you find yourself having a pronounced arch in your back, you are not working your muscles efficiently and it can be dangerous to your spine and health.

5. DIET:  Hitting the gym doesn’t mean you get to hit the all-you-can-eat buffet afterwards!  Working out is only a small piece of the puzzle.  To achieve your goals a clean diet is key!

6. SQUEEZE: If you want to make progress, you  have to get the most out of each workout!  Beginners often forget to contract their muscles at the top of each movement.  Squeezing your muscles as hard as you can for a second or two at the top of each exercise will challenge that muscle group and increase gains.

7. REPS:  Focus on the entire lift.  A lot of people only focus on the “lift” and not on the lowering part of the rep.  Do not let the weight just “drop.”  This can be dangerous and  result in injury.  Focus on the entire range of motion for all exercises.

8. NEVER STOP LEARNING:  No one is an expert right away.  You are going to make mistakes.  The important thing is to educate yourself and learn from these mistakes.    

NEVER STOP LEARNING AND NEVER GIVE UP!

Healthy Oat Flour Waffles

"In the mornin', I'm makin' waffles!"

Who doesn't love waffles, right?!?!?  I just received my first waffle maker for Mother's Day and I have been having way too much fun testing it out.  In our house, we try to eat healthy as much as possible so one of my first tasks was to find a way to make waffles that actually fit into our diet and won't send our kids into a sugar craze.

After a few attempts, I finally figured out the PERFECT healthy oat flour waffle recipe.  Give it a try and let me know what you think:

Ingredients:

1/2 C oat flour*                                                                              
1/4 C muffin mix (your choice- we prefer blueberry)
1 tsp baking powder
1/4 tsp salt
2 tbsp unsweetened applesauce
1/3 C fat-free milk
2 egg whites

Directions:

1. In a large bowl,add the dry ingredients and mix well.
2. Add in the applesauce, milk and egg whites and mix well.
3. Spray your waffle-maker with non-stick cooking spray and allow to heatup.
4. Cook waffles according to directions/instructions for your waffle-maker
5. Remove from waffle-maker, add sugar-free syrup, and ENJOY!

Tips:

*You can buy oat flour from the store or you can make your own using old-fashioned oats and a blender or food processor.

My waffle-maker has an indicator light that lets me know when the waffles are done.  If you waffle-maker does not have this feature, I recommend checking your waffles after 2-3 minutes and removing them when golden brown.

Staying Healthy While Traveling

Whether it’s for business or pleasure, the fact of the matter is that most, if not all of us, will find ourselves traveling at some point during the year.  For some of us, this can mean getting completely off track with our health and nutrition plan. While this is nothing to beat yourself up about, here are a few tips to try and limit those extra pounds you might gain:

1).  Take advantage of on-site workout facilities:  Chances are the hotel that you are staying at has some sort of fitness area available to its guests.  Now, these are not going to be state of the art facilities, but most are equipped with cardio equipment and light dumbbells.  Use this to your advantage and squeeze in a quick 20 minutes of cardio before starting your day or do a quick set with the weights.  If you typically use higher weight than what is available, up the amount of reps that you do.

2). Eat smart meals: No one is saying that you cannot enjoy your vacation. By all means, live it up!  Enjoy that cocktail!  But, keep it in the back of your mind that your body weight is mostly determined by what you eat.  Make smart choices when you have the option and try to limit the portion sizes on your meals.  Include healthy snacks in your day like nuts or fruits.

3). Utilize your resources:  So you don’t have access to a gym and let’s say that there is no workout facility at your lodging.  Now what?  USE THE INTERNET!  There are a huge number of body weight workouts and HIIT workout routines on the internet that can be done from the comfort of your room. 

4). Get outside:  If you are anything like me, you want to explore and see the sites.  Staying fit while traveling can be as easy as getting outside and enjoying the landscape around you.  Have a beach outside?  Go play in the ocean!  Swimming will burn calories and use muscles you never even knew you had.  In the mountains?  Go hiking!  In the city?  Go for a walk around the city, go shopping, go site seeing, and always take the stairs!

5) Stay hydrated:  Who doesn’t love a few beers or cocktails while on vacation, right?  Like I said before, feel free to enjoy that cocktail or glass of wine.  After all, you are on vacation.  BUT, don’t forget to stay hydrated; especially if you are vacationing in warmer climates.  Dehydration can cause you to feel hungry and may result in excessive calorie consumption and weight gain.

Don’t feel guilty if you don’t stick to your normal fitness routine.  No one expects you to.  Just try your best and remember, ANY workout is better than NO workout!