8 Ways to Successful Outdoor Activities with Kids

I have 3 wonderful boys. I have always loved all things outdoors. I had some great guy friends in high school and college who helped me keep my interests alive and introduced me to new adventures. After that I married my husband who, at that time in life, had been a backpack guide, an excellent rock climber, a skier, a sponsored snowboarder and an avid fly fisherman. Together we took up mountain biking, road biking, backpacking, telemark skiing and much more.

Now, back to the 3 wonderful boys. You see, they didn't stand a chance. They have been in baby packs, bike trailers, etc. since they were 6 weeks old.

I definitely wanted my children to love the outdoors and the peace and clarity that comes with each outdoor experience. I did not want them to start to dislike the opportunities to admire and reflect on the creations of this world.

My all time favorite photo of my son fly fishing.

As my husband and I talked it over, we decided to do what we could to help them learn to love it. Our children, although still young, are a bit older than when we started 12 years ago and we have learned a few thing over the years.

1. Purchase quality clothing for the activity. One reason our children love to be in the outdoors snowshoeing or skiing is that they have the gear to keep them warm. This is such as important thing. I have seen children come ill-prepared to an outdoor activity and by the time it is over they have decided to greatly dislike the activity. Spend the extra money and get the gear that will keep them dry, warm and comfortable. Quality gear in my experience, lasts long enough to hand down from child to child without wearing out. Although you may pay more up front, in the end the return is great.

So he may be a bit overdressed to ride his trike :)

2. Purchase shoes and gear from a reputable store like REI that stands behind the products. Just this week we took back 2 pairs of hiking boots. Each of the boots had an open eyelet break off. One pair was only 2 weeks old and had broke the first day of scout camp on the hike (the boots were over $100) and the other pair had been worn by one child for a season and saved for my youngest. REI was great and refunded the money ...without a sideways glance, so we were able to purchase them each another pair of hiking boots. If the feet are comfortable it makes the day much more enjoyable for all.

Good shoes are needed when they find gems like this climbing rock.

3. Make sure the child is comfortable. For example, if the child is in a bike trailer make sure he has water, snacks, an activity (crayons/paper, electronic learning games, books, etc) and maybe a pillow and blanket.

Yes. We gave him the cell phone to take pictures while in the bike trailer.

4. Keep them hydrated. Camelbacks and other water reservoirs are perfect for the small hikers. They often don't drink until they are thirsty. That can lead to a bad situation. With water on my boys back they seem to drink more and overall end up being happier during our adventures. My husband has started to carry a water filter with us on longer hikes. As long as there is water nearby, we don't need to worry about running out.

5. Sunblock is a must. Nothing is worse than realizing that you forgot to apply sunblock to your child and now they are red and irritable.

6. Have fun with them. Make the experience memorable and interesting because they have fun with mom and/or dad. Take time to build a snowman, have water fights, look at the fish in the river, have adventures or whatever else presents itself as an opportunity. We play games while hiking like hiding and scaring the next group. We have taken kites to the tops of peaks to fly them. We have stopped to watch a small bird learning to hunt and being taught by its parent. We have awed over 2 moose swimming the lake and playing. Having fun is something adults sometimes need to remember to do.

7. My boys would argue that this next point is the most important of all. Food. Always bring extra. Sometimes all the kids need is a pick me up...otherwise known as a snack in our home. My boys are always hungry. When they aren't hungry they are happier and more cooperative.

Another tip for those of you with infants. When I started taking my kids in the bike trailer I found it is much easier to keep them in their car seats and then strap the car seat into the bike trailer. This allows the head and neck to be supported until they are old enough to sit upright. My boys always fell asleep on the ride so I made sure to take them during nap time.

Clean Eating Update 2

Don't think that just because I haven't been blogging about my clean eating that I have given up :0) I think that it is time for an update.

Life just gets in the way of all the things I want to do...including clean eating. After deciding to "go clean" for 100 days my family experienced a number of set backs including floods, family get togethers..need I say more? That is just scraping the surface and I don't believe it is very different for any one of us. We all go through stuff...and it throws us off our game for a minute or two. The trick is figuring out what to do and how to eat well even in non-ideal situations. As I find tricks that work for me through this journey I will share.

My family eats clean at home, but when we are at family functions, scout activities or visiting friends or family I let them choose what they want to eat. I want to teach my boys what good and healthy food is and I want them to choose to eat it. Somehow it becomes yucky if I say, "this is what you have to eat". lol! My oldest actually told me that he would pass on a treat the other day because it wasn't clean and he would eat clean with me. Yay! Of course all of this came after my boys saying they were going to starve and telling everyone who asked that clean eating bites:)

I am finding that clean eating isn't very hard to do in my own home now that most of the cupboards and pantry have been cleaned out. I have been replacing old choices of food with better and cleaner food. In another couple of weeks I will write a post about what I have in my pantry. It might give you ideas about what to keep in your own pantry. 

Clean or cleaner eating is different for everyone. My husband who was death about doing this told me the other day that he went out with his co-workers to the favorite local hamburger joint and that for the first time ever, he didn't really like it. He said that he didn't feel good and it just didn't sound good to him. Now, realize that this is coming from a man who has eaten more hamburgers in his life than anyone I know :) That is probably an exaggeration, but you get the idea. 

Clean eating has improved how I feel and how my family feels. After just a few short weeks I have even lost about 5 pounds just from eating better. I don't count calories or anything like that...I just don't feel hungry like I used to. I attribute this to eating considerably less sugar and no preservatives or processed foods. If you haven't made the commitment to try it, give it a go. Aren't we all after a healthier body and increased energy? The magic solution? In my opinion, it is clean eating.

So, today this is what we ate:

Breakfast - Egg white omelet, fruit

Lunch - Almonds, grapes, whole-wheat toast (on the go lunch)

Dinner - Tilapia, green salad with balsamic dressing and a green smoothie.

To make the tilapia: 

Mix juice of a lemon, 1 tsp. sea salt, 2 tsp. cumin seeds or powder, 1/4 tsp. red pepper flakes and a small bunch of chopped cilantro in a bowl. Place 2 pounds of tilapia loins in a 9x13 baking dish and spread mixture evenly over fish. Broil on high for 10 minutes or until fish is white and flaky. Serve over salad or rice.

Smoothie:

2-3 cups seedless red grapes

1-2 cups fresh spinach

1 banana

2 oranges

1 cup ice

Happy Eating!

HIIT Workout Track or Treadmill

Here is another great workout to try. This is a high intensity interval training workout. You should already have a good base built up before trying something this strenuous. If not, start slow and build up. If you do not build up, it results in injury that can keep you down for a long time. So exercise smart, but push yourself.

This workout is done on a track or on a treadmill depending on your circumstances. It consists of run and active rest intervals. This workout can be done with other modes of exercise such as walking, biking or on an eliptical machine. 

• Warm-Up: 10 minutes of easy, light jogging.
• Intervals will be done in 1/2 mile increments at 90% of max or a 17 on the PRE scale (1-20 with 1 being easy and 20 being all out killer effort). 
• Time each interval.
• Light jog or walk for the same amount of time it took you to run the 1/2 mile (800 meters). This is your active rest interval.
• The work ratio is 1:1 meaning that you run the same amount of time that you rest (by walking or jogging...it is called active rest)
• Work up to completing 4 work intervals.

Happy Exercising!

Remember to do 3 HIIT sessions each week along with other cardiovascular workouts.

Metabolic Base Training

Have you heard the term metabolic base training and wondered what it means and why it is important? Let's look at it.

Our metabolism of fats and carbohydrates is based on Mitochondrion. One characteristic of mitochondria is that they respond and can adapt to stimuli. This is good news for us because metabolic base training, or continual sub-maximal aerobic exercise, has been shown to increase mitochondria size by up to 35% and to create 10-15% more mitochondria. What does that mean for you and I?

It means that our bodies will better metabolize fats and carbs and we will have increased access to energy while exercising. Yay!

Wondering what this means as far as working out? The first 12 weeks of an exercise program should incorporate metabolic base training. This is achieved by exercising at 65% of our VO2 peak. 65% of VO2 max correlates to a somewhat hard intensity. It should not be easy. For example, if you can sing you are not pushing hard enough. On the other hand, if you cannot carry on a conversation, then back off the intensity.

To summarize, long, slow training over a 12 week period results in an increase in mitochondria size and number. The more mitochondria we have, the more energy we can access during exercise and the longer we will be able to cycle, run or bike. So get out and get started today!

• 40-60 minutes 
• 3-4 times per week
• 65% VO2 max
• any mode will do (running, biking, treadmill, eliptical)

Happy Exercising!

HIIT workouts

Some of you know that I am a personal trainer by trade. I have 11 years of training experience. I quit training when my husband finished up his PhD and we moved, but I have kept up all of my certifications and continue to attend National Conferences such as NSCA. With that said, I want to do a blog series on HIIT, High Intensity Interval Training, workouts. This is a buzz word right now in the fitness community and rightly so.

HIIT workouts boast many benefits over other types of training.

In this series I will post 3 new workouts a week. HIIT workouts should be incorporated into your fitness routine 3 times per week.

I believe fitness is moving towards a combination of HIIT and endurance segments in one workout session. This means that you begin your workout after a dynamic warm-up with a HIIT workout and then finish it out with a longer, slower endurance workout. I will be adding some of these workouts into my fitness schedule as well.

Here is the first HIIT workout to go along with the 100 Day Fitness Challenge. This workout assumes that you have already been working out. If not, it is vital to work up to it by choosing a realistic distance for yourself. For example, run 1/4 mile instead of the miles. If you cannot run, do the same workout walking or on an eliptical if you have a gym or home gym you go to.

• Warm-up for 10 minutes with dynamic movements such as light jogging. 
• Run 1 mile at a pace that is difficult, yet doable. Time yourself or record your pace.
• Run the second mile at a slower, more comfortable pace than the first mile.
• Run 1 mile at the same pace/in the same amount of time as your first mile. 
• Cool down for 10 minutes by walking.

Watch for my weekly workout schedule.
If you need specific help or have specific questions related to work outs please send me a message or leave a comment and I will get back to you.

Keep on Moving!

The 100 Day Fitness Challenge

Will you meet the challenge at the end of each day?

As I have been thinking about my blog and my family's summer goal to hike 100 miles together, I am going to invite my family to join me in a 100 Day Fitness Challenge. Our challenge will consist of 6 fitness activities a week and one rest day. Rest is often overlooked when it actually plays a huge role in our body's ability to heal, to get stronger and improve. We choose Sunday as our rest day...for both physical and spiritual reasons. I will incorporate endurance, weight training and high intensity training workouts.

 I will post the workouts or fitness activities we do each day for the duration of the 100 Days. Our nation is becoming unfit, unhealthy and overweight. I want to raise awareness about the importance and benefits of physical activity and about being a positive influence for our children and friends.

Grab your shoes and get ready!

I am going to bite the bullet and jump right into a 100 Day Clean Eating Challenge as well. This might prove to be my undoing, but I am going to give it my best effort. I believe that when I have a healthy lifestyle (exercise and nutrition together) I will see the greatest benefits and feel better than ever.

Please join me for this challenge. Choose one challenge or both. The challenge starts for me and my family this coming Sunday July 13, 2012.

I will do my best to post weekly menus and daily workouts/adventures. I must warn you now that my workouts will not always be found in the gym. I love to be outside and find a bike ride, trail run or hike to be refreshing and a great workout. If you follow along, I will do my best to give an alternate option on those days in case you workout in the gym.

Lake Solitude Hike

Lake Solitude is an easy hike that our young children have enjoyed multiple times. We hiked it again today. Saturdays are always busy in Big Cottonwood Canyon and today we saw a number of people along our hike. On a typical weekday there are very few people making it even better.

Getting there is simple. Just head up Big Cottonwood Canyon towards Brighton Ski Resort. At the top of the canyon head right around the circle as if going to Brighton and pull into the parking lot for the Solitude Nordic Center. It is the first right on the circle.

From the visitor center head out to the boardwalk and take the counter clockwise direction around the lake. 

You will come to a fork in the trail. If you go left you will continue around the lake. To get to Lake Solitude go straight. 

Follow this trail 1.1 miles to reach the lake. Beware that this is also open to mountain bikers coming from Solitude.

We always pack a lunch and eat by the lake. It is beautiful up there and is easy for children to hike as well as for adults to carry a child in a backpack. This is an out and back trail.

Happy Hiking!

Extreme Leg Pain

At the end of last year I participated in the Wonder Woman Century (100 mile bike ride). I had previously completed a number of centuries yet during this century my body seemed to fail me. It was a perfect day for riding, not too hot, and the course was great. By lunchtime, my face was CAKED with salt and my legs hurt so bad that it was all I could do to not cry. I finished the century...barely, with tears in my eyes.

After this experience I started to do some research about what had happened to me and why I did not feel good. The answer did not involve auto immune disorders or diseases of any kind. It turned out that I had vitamin deficiencies that were causing havoc in my body. Specifically, vitamin D.

As I learned more and talked to two sport nutritionists at my personal training conference, I found that up to 75% of people are vitamin D deficient. In order to absorb vitamin D you need calcium and in order to absorb calcium you need iron. My tests revealed that I was indeed low in iron, vitamin D and vitamin B.

I began taking vitamins prescribed by my doctor about 3 months ago. This cycling season I have completed 2 early centuries for the sole purpose of finding out if my body is feeling better. My report? No severe leg cramping or increased loss of salt. I feel strong and much more like my old self. Gone is the feeling of, "I just don't feel like myself." Having problems similar to these? Go get your levels checked and start taking the necessary vitamins...you will feel 100% better.

Be Fit!

Just Do It

I thoroughly enjoy to trail run. Having said that, I am not a runner and definitely do not like going alone. I have visions of wild animals attacking me or of something random happening and no one knows...morbid huh? I found myself seldom getting out on the trail so I decided to do something about it.

Is there something you have always wanted to do but just have not taken the time or the initiative to do it? My challenge for you is to simply do it. Find that thing you have been wanting to do and make it work. How did I do it?

1. Determine when you can fit it into your schedule.
2. Invite those you know to join you and form a group of others interested in trying it out. Convince them of the benefit of cross-training and trying something new.
3. Stick to the schedule.
4. Text the group the night before to line up a meeting place or a driver and to see who is planning on coming.

My opinion is always the more the merrier. A bigger group ensures that someone will always be available to go with you. New friendships are built as you share experiences together.

Getting a group together isn't hard, but can be rewarding when you take the time to simply do it. Many individuals are scared or nervous about asking others to join them in an activity for fear of rejection or lack of interest. If this describes you, don't let your fears stop you from enjoying the things that bring you feelings of satisfaction. I am usually surprised at the positive response others have when I invite them to participate. The biggest blockade are feelings of inadequacy or hesitation believing that they will hold the group back. And do not be afraid to invite those who are better at the activity than you.

For instance, in our trail running group that I just started a few weeks ago we have experienced fast runners, intermediate runners, some doing the couch to 5K program and those who are just starting with a walk/run program. It works. The faster runners do an out and back to pick up the stragglers or we will divide into groups. On one of the days it is always just me and the faster runners...not being a runner, I am always last. I don't mind at all. In fact, I find that I push myself a little harder on that day and I am slowly improving.

I have a BLAST participating on a local city league women's volleyball team. To top it off, I was just invited to play women's soccer with some friends. Although I have never played soccer, I am having soooo much fun. I would have never known how much fun it is if I had never tried in the first place. Believe in yourself and take some time for you. If you are like me, that time I take helps me be a better mom, wife and friend (:

Get out there and have FUN!

CrossFit: The Low-Down

Have you heard of CrossFit or maybe even tried it? CrossFit is a high intensity workout using power lifts and dynamic body movements such as a burpie. A burpie, for example, is accomplished by placing your hands near the feet, jumping both feet out behind the body so the body is in a plank position, completing a push-up, jumping the feet back up between the hands then jumping up and clapping the hands above the head. This is a dynamic movement that utilizes many different muscles for a full body exercise.

Is CrossFit for everyone? No. There is a higher risk of injury when participating in cross-fit. Those with little or no knowledge of power lifts and proper technique risk injury. Individuals with specific health concerns, back issues, etc. should seek training from a qualified personal trainer who can teach correct techniques and movement patterns to avoid possible injury.

CrossFit pushes an individual to perform a certain lift or series of exercises at a high intensity to muscle failure (or to the point where the individual cannot perform another one). Often times, as the exerciser reaches their limit, form is sacrificed to finish the required amount of work. Loss of correct form inevitably leads to injury. The problem is that there are not enough trainers for the number of people. Many people perform the last rounds with improper form. Another problem is the amount of weight to use. Without a good base of weight lifting to pull form, beginners are asked to start with weight beyond their capacity in a repetition situation such as CrossFit.

Warming up is essential. In the CrossFit class I participated in, we were simply told to warm-up on our own prior to our workout. There was no direction at all. It is difficult to warm-up when I don't really know what I am warming up for. A class my friend attended at a different CrossFit gym, however, spend a full 15 minutes warming up before starting in on the workout. While I was participating in CrossFit, one of the women - in excellent shape, had been there for at least a year -  pulled her back out from dead lifts using too much weight.

The cost is prohibitive. It is much more expensive to participate in CrossFit than to have a gym membership. You could get a membership and a few personalized training sessions for a similar cost where you would get personalized help on technique.

The trainers are only required to attend a short certification course dealing only with CrossFit. As I visited with them, asking questions about why CrossFit was the way I should go, comparing traditional training methods with this method, they could not offer me any insight or information. That shows me they don't understand enough about training to be leading such intense classes.

All in all, I am for high intensity workouts as I burn more calories, put my body through something new and get better results. I am of the opinion that we need to be careful if choosing CrossFit. There are many good options out there. Find one that is safe and works for you. A good rule of thumb is to not always do the same type of workout. Sometimes it is good to have less intense, long workouts and other times it benefits us to have high intensity workouts for shorter durations.

Any questions? Let me know.

PS As I researched CrossFit before going, I found that there have been instances where people have been hospitalized because the intensity of the workouts is so high it causes the body to breakdown and the byproducts go into the blood. The body is occasionally unable to expel those toxins fast enough and hospitalization is required. This is the exception.

Carri

Pick an Event

Now that we have worked on getting our fitness level up by increasing our cardio to 60 minutes 6 times a week, it is time to choose! And what fun it is. Chose what you ask? An event that will motivate you to train and continue exercising. An event that will challenge you and encourage you to push your limits.

Once we have signed up for an event, paid the money and made the commitment, it is a lot harder to back out.

This event may be your first 5K, a half marathon or even a marathon. It can be a bike ride. There are many women's only rides that consist of 30, 60 or 100 mile options. These types of rides are so much fun.

My favorites are the Little Red Riding Hood and the Wonder Woman rides in Utah. I am signing up for both rides as well as a new one...Goldilocks, that I have never ridden before. I only sign up for the 100 mile option because I hate paying for a shorter ride:) A couple of other fun events I am looking into are the Timp Trail Half Marathon, and the 5K Foam Fest. The options are endless....triathlons, duathlons, mountain bike events and a variety of mud runs. I am also signing up to do an adventure race in Moab. I have done an adventure race before and had such a great time!

Be brave. It is easy to let yourself think that we aren't good enough or that everyone is fitter than us, but the truth is that we are out doing something and no matter how slow we finish, we finish faster than the woman who didn't dare try:)

After choosing your event, sit down and put on paper your workout schedule. You will need one day of complete rest to recover.

Indoor Workouts

How are you doing at getting your 60 minutes of cardiovascular exercise in 

6 days a week? 

 If you have putted off starting this challenge..start today!

A friend recently commented that she does not like the cold weather and was wondering how to work out inside without getting bored.

The key for me is variety. If I do the same thing everyday it becomes boring. I invested in a few pieces of equipment for my home. Weights, stability ball, weighted balls, dumbells, treadmill and an indoor cycling trainer (for my road bike). I also have a few different videos like 30-day blast. I recently joined an on-line yoga website so I can access different yoga videos in the comfort of my own home.

I  rotate my cardio exercise between running (with different grades), walking and biking. I do 30-60 minutes 6 days a week. On the days where I do less than 30 minutes I will try to add in a workout video or yoga class because my ultimate goal for this month is to get at least 60 minutes of cardio in 6 days per week.

I play volleyball and count that as my cardio the one night a week I play. I also decided last week to play basketball with the ladies in my church. I have not played basketball for about 15 years and it was an experience :) First of all, the cardio workout was great. It is bouts of high intensity exercise which adds to my workout variety. Secondly, I laughed almost all the way home. I forgot how competitive some women are. So I not only got a great 50 minute workout, but a great laugh as well:) Thanks ladies!

Mixing up your routines and activities is essential to getting the most out of your workout. Our bodies are so wonderful that they are capable of adapting to the workouts we throw at it. If we always do the same workout, the body will learn to do those workouts more efficiently therefore burning fewer calories. BUT, if we are always doing a workout that is different from the previous one, it forces our body to continue trying to adapt and make changes in muscle mass, fat percent, lung capacity, etc.

One more thing I do is to listen to music, exercise with a friend, or if needs be, watch TV while I am on the treadmill.

Remember to keep variety in the exercises you are doing and that will help keep the boredom away:)

Carri

Core Strength

How are you doing with getting your 60 minutes of exercise in 6 days a week? I admit that last week I only got 4 days in and that is not enough so I am recommitting myself for this week. I had a friend email me after reading the blog to say that she has lost 60 pounds by exercising one hour 6 days a week. Way to go! What an accomplishment. It is in our reach too if the commitment is there.

Today I wanted to touch on another subject...core muscles. Our core muscles give us stability, strength and balance. When they are strong we are strong, when they are weak we are weak and more prone to injury. Core muscles refer to the abdominal muscles and the back muscles.

Traditionally I think of having to do tons of sit-ups, crunches or similar exercises to strengthen the core. That thought makes me tired just thinking about it! While these exercises can be effective, too many can lead to injury. At the National Strength and Conditioning Conference I attended last year, I went to a seminar from a leader of "back safety". It was interesting for me to learn that in the military a high percentage of men and women are injured from doing too many sit-ups. The specific injury is occurring in their backs. So this post is going to give you some new or different ideas on ways to strengthen your core.

1. Plank - I like this exercise because I can see my improvement as I get stronger and am able to hold the position longer or progress to more advanced plank positions. To do this exercise, hold your body in a push-up position with your hands directly under your shoulders keeping your body parallel to and off the ground. Abs are pulled in tight by pulling the belly button in towards the back and holding it there.The body is straight and is aligned with the head. Hold for 30 seconds and over time increase the time. Do 3 repetitions.

2. Kettle balls - A kettle ball is a weight shaped in a sphere with a handle. They are used for many exercises and can be used to strengthen core muscles. Hold the kettle ball in one hand and simply walk 30 steps across the room. Switch sides and return to the other side of the room. The kettle ball should weigh enough that it is challenging to keep your posture in alignment without leaning to one side or the other.  This is accomplished by tightening the abs and using core muscles.
If you do not have access to a kettle ball use another heavy object or weight. Complete 3 sets on each side.

3.  Squat Twist - Keep both feet about shoulder width apart, toes pointed forward. The movement you do next is to lower your body until your knees are at a ninety-degree angle. Important technique cues: knees do not extend past the toes, most of your weight is on the heel of your foot. The movement resembles sitting onto a chair. Keep your arms out in front of you and when you have mastered a squat add a twist with your torso or upper body. Do 15 repetitions on each side.

4. Superman - Lie on the ground face down with hands at your side and palms facing up. Lift your head, shoulders, feet and knees off the ground and hold the position for 15 seconds. Relax and then repeat 10 times. Work up to holding the position 30 seconds.

 Ok...not the kind of Superman we are talking about, but darn he's a cutie:)

There are many more exercises and I will continue to add to them as we go. Practice these and get comfortable with them so when I add more you won't feel overwhelmed.

I'm off to bike and get my hour of exercise in.
Carri

Enjoy What You Do

In the last post, I mentioned that the way to stick with an exercise program is to do something you like to do. In this post I want to share some other ideas on things you can do to get your exercise in.

 Snowshoeing. It is peaceful, tranquil and very fun to feel surrounded by the beauty of the snow and to feel calmness envelope me as I snowshoe with my family or girlfriends.Grab a few friends and go while the kiddos are in school or hook yourself up with a chariot and take them along.

Hiking. Nothing beats being in the outdoors for me. This is where I can go to exercise and I always come away having had a great time and very refreshed. There is something about enjoying the creations around me while I hike or trail run. This picture of my husband and son is such a great visual to how I feel.

So I do not love this photo of me, but cross-country skiing and skate skiing are both high calorie burners and a fun activity once you learn to balance and move on the skis. This activity has a learning curve, but is attainable. A great form of exercise using the entire body for a huge calorie burn.

Try something new to see what you love to do. I will continue to post different types of exercises in the coming year.

How Much Exercise Do I Need

When I was growing up the answer was simply 30-minutes of exercise 5 days a week. In more recent years obesity is up, general good health is down, childhood obesity is on the rise. With all these factors taken into account the exercise recommendations have also changes.

In order to lose weight the NSCA (National Strength and Conditioning Association) recommends 60 to 90 minutes of exercise a day. As you read this please do not faint or decide it just can't be done. It can be done. The exercise does not need to be done in one session, although it can be done that way. You can break it up into manageable sessions. For example, 30 minutes morning, at lunch and at night or a morning and evening session of 45 minutes. You can even do numerous 10 minute sessions if your lifestyle calls for it.

Message of the day is to ramp up your exercise time. Get it up to the recommended amount. If you are already at your healthy weight you can get by with 60 minutes of exercise. Remember from the last post that it should be something you enjoy.

Happy exercising!!

Getting Active

In my years as a fitness trainer I have been asked over and over "How can I stick to my fitness plan?" The answer sounds so simple. Do what you love to do!

Some of you know exactly what type of exercise you love to participate in and which type of exercise you prefer to skip. Inevitably I get someone who says that they are running as the main part of their aerobic workout even though they dislike it soooo much. It doesn't take long before they quit altogether. Life is short and with so many options out there we do not need to waste time doing something we don't like doing. Short and sweet...if you don't enjoy it, don't do it.

For those of you who aren't sure what you love to do, start experimenting with different types of exercise and see what you enjoy. Figure out what you like and get to it. You are more likely to be successful if you enjoy what you are doing...I find that not only works with fitness, but in many aspects of life from social situations to work.

I participate in many different types of exercise and recreation. For example, last week I did 4 mountain bike rides, went telemark skiing, played volleyball in a women's city league, and went for a run on the treadmill. I loved every minute of it and can't wait to do more!

Here are some activities to consider trying: aerobics, spin class, zumba class, running, eliptical machine, walking, running stairs, mountain biking, hiking, playing a sport, skiing, weight lifting, cycling, snowshoeing, climbing gyms and canyoneering.

Your challenge: Find what it is you love to do for exercise and fitness.

The time has arrived

I need to get serious and get rid of my last 20 "baby pounds". My husband laughs everytime I say that. He tells me that I can't count them as baby pounds anymore now that my baby is almost 4 :) "Well, technically he is my baby".

I am a certified personal trainer. I have always had a love for fitness and recreation and a desire to share that with others to inspire them to reach their goals. I have found on many occasions that others inspire me to do more and be better.

This blog represents a platform for me to be able to share my love for fitness and to provide useful information to others. Please leave comments and questions.