How to Get Off Your Butt and Lose That Muffin Top, Part 1

I am going to start the 3-part series with information on exercise programming. Part 2 will be posture and part 3 will be the main exercises you need to do to stay strong and healthy.

Alot of people ask me how often they should be exercising. There are guidelines offered by organizations such as the Center for Disease Control, American College of Sports Medicine, and American Council on Exercise. They differ slightly, but the basic agreement is that people should be getting at least 30 minutes of moderate-vigorous exercise most days of the week.

That either leaves alot of ambiguity--or opportunity--depending on how you look at it. Let's put this in practical terms as to how to get started...

Lesson #1: Set relevant goals
First, I tell people that, if they are not doing any exercise, they should start out slowly. No one goes from 0 to 5 days of exercising a week and maintains it long-term. People always want to start out with a bang and set the first goals high, but when I follow up a week later, they've only accomplished about 25% of the goals. Before they can get to 100%, they need to adapt their behavior and lifestyle. They need to figure things out, such as who will babysit or what to do if they can't walk because it's hot or raining, etc.

Lesson #2: Make it easy to exercise
Don't design a program that requires alot of special planning. For instance, if you plan to go to a 6 PM exercise class three times a week but know that half the time you work past 6, it's not going to work. However, you could have a backup plan to use the treadmill or do a DVD if you don't make it.

Also, don't underestimate the effectiveness of a brisk walk. Not a stroll, or saunter, but a fitness walk with arms pumping and legs charging up hills.

Lesson #3: Don't sweat the details...too much
People get really confused as to how many days they should do certain exercises, like Pilates, strength training, cardio. There are a couple of questions I ask in return first:

1. "What are your goals?" If the goal is to lose 30 pounds, the client needs to burn as many calories as possible and should get his/her heart rate up as often as possible. This could equate to 5 days of cardio with 2 days of strength mixed in, or 5 days of circuit training (back-back strength training exercises without rest). If the goal is to maintain fitness, then less cardio is required and a mixture of formats could be used.

2. "What do you like to do?" If someone positively hates cardio, they're not going to do it 5 days a week. If you wake up and think it's my cardio day, but I'm dying to try the Body Pump class, do the class! You have to enjoy it to keep your motivation high.

There's no hard and fast rule as to what you should do. Again, it's based on your goals and what you enjoy. My exercise routine changes every week. For example, here's this week:
Monday: strength training, chest and arms
Tuesday: vigorous intensity yard work (tilling and shovelling) and leading a strength/core class
Wednesday: rest
Thursday: yard work and strength/core class
Friday: strength training for legs

Lesson #4: Strive for more physical activity in general

As I mentioned above, fitness walks can be a great way to burn extra calories--just step outside your door and you have a gym! In addition to the formal exercise routine above, I also walk my dog three times a day for 30 minutes.  

Otherwise, use every opportunity to be more active: take the stairs more, walk to the store, play and run with your kids, rediscover what you used to enjoy (dancing, biking, skating, hiking, kayaking, swimming).

Shout-out to Pilates

I'm still working on the video...hopefully early next week.

Otherwise, I started my Strength and Core Training classes at the Arlington United Methodist Church. They're Tuesdays and Thursdays from 6 PM - 7 PM. Check out my web site for more details.

Most of the participants so far have been girls from my Pilates class at Sun and Moon. I've never seen them outside of Pilates, so in the Strength and Core Class, I'm able to see how their bodies function with a different set of challenges. I have to say that the Pilates has really helped them approach new exercises with much more stability, strength, and body-mind awareness than most of my first-time clients.

In last night's class, we were doing alot of balance, and also barre work (i.e. at a ballet barre). Both are quite challenging to the body's neuromuscular system. I could tell that the girls' bodies were stable and that they were able to maintain good posture throughout even though they were getting tired.

So here's a shout-out to Joseph Pilates! It really does help not only tone, but create a strong, stable structure. The best is when you can see the difference in everyday activities. I also have a client that only did yoga before starting a strength training program with me. She takes the Vinyasa, which is more of a power yoga, and that also helped her develop a good base for additional challenges.

So if you're not doing anything but considering an exercise program, think about starting with Pilates and/or yoga. You can start with a more gentle yoga to learn the basics, but do work your way up to a more vigorous yoga, like the Vinyasa.

Video, and Recipes

I promised some basics on fitness in my last post, Fitness Can Make Your Head Explode. Well, video can make my head explode!

I have been working for two days on a video that helps explain good posture. I had no idea how difficult it would be to make. So while I continue to work on that, I thought I'd share some recipes from my good ole home cooking.

Mahi Mahi (or other white fish)
Melt 1 tbsp of butter (I use Smart Balance) in a large frying pan and mix in some thyme. Add 1/4 cup low sodium chicken broth, then a package of sliced baby bella mushrooms. Reduce the liquid to half, then add 2 fish fillets. Place lid on and cook until fish is white throughout, then serve topped with mushroom mixture.

I also served wheat pasta mixed with tomatoes, basil, mozzarella, and oil and balsamic vinegar, and a side of sauteed rainbow swiss chard with raisins and toasted pine nuts.

Sourdough French Toast
Pour 1/2 cup of egg whites onto a large plate, and add 1 touch of vanilla or almond extract and some cinnamon. Soak 2-3 slices of sourdough and then place in a large frying pan sprayed with Pam. Cook until browned on either side, then top with a mixed fruit salad (I used white peaches, bananas, kiwi and pear) and agave syrup.

Watermelon Margaritas

Place in blender: 3 cups seedless watermelon chunks, 1 cup of ice, 1/4 cup of simple syrup,  2 shots of tequila, and 1 shot of Grand Marnier. Blend.

Fitness Can Make Your Head Explode!

At the moment, I'm reeling from all of the information coming at me regarding my dog, Gracie. She's having some complex medical problems. I believe I'm one of the more educated clients regarding veterinary care, but right now I feel like I don't know a damn thing! Too many opinions, too many possibilities, tests, costs.


I saw a new client yesterday, and I'm sure she feels very similar about the world of fitness. There are so many opinions, possible ways of doing things, products, conflicting ideas, and it's all pricey. Even though she's wanted to, she hasn't been exercising for the last several years because, for one thing, she's nervous she's going to do something wrong. I can't imagine how it feels to walk into a gym and not have a clue as to what to do, what muscles to work (and where they are), how long to exercise, etc. But many people do just that.

For the next few days, I'll blog about the basics: form/posture, the top 5 exercises that cover the major muscles, and what is a good weekly program for the otherwise healthy client. Of course, anyone with medical issues, joint issues, muscle tears, etc. should seek personal advice from a doctor or well-educated fitness professional.

And if there's something you always wanted to know, tell me and I will address it.

Dinner at Et Voila and Dinner at Home

So whenever we go out to eat, I am always thinking about the rules in Bethenny Frankel's book, Naturally Thin. For example,

• taste everything, eat nothing
• you don't have to clean your plate
• stop when you're satisfied

Basically, I can enjoy whatever I want--wine, bread and dessert included--as long as I remember that I really only need a few bites of a high-calorie food to feel satisfied. Practice it and you'll find it really is true.

Yesterday we went to Et Voila, a new-ish Belgian restaurant in Palisades. It's in a long, narrow room with high ceilings, which can lead to a really noisy atmosphere when crowded. I had the trout and lentil salad, and for an entree the scallops. Chris had the fried goat cheese salad and hanger steak with fries.

As I ate, I realized yet again that most restaurant food is overrated. Our meals were decent, but to me they didn't have any memorable taste, aroma or texture. I mostly tasted salt. And I again I thought that the food I make at home is so much better. It's fresh, seasoned with herbs and low in sodium. I've really been enjoying the simple things lately...

• grilled eggplant and goat cheese sandwiches
• bison burgers with blue cheese
• almond milk, banana and almond butter smoothies
• grilled chicken with an Argentinian rub
• oatmeal pancakes topped with sliced banana, almond butter, and agave syrup

Of course, it's nice to go out from time to time. I do get tired of cooking and cleaning, and once in a while I do find some restaurants that I love! My favorites so far...

• Ray's the Steaks
• Restaurant Eve
• Black Salt

Yesterday's winner and Contest #3 for Bethenny's book

Wow, we had some great responses to yesterday's question, "If you were in charge of fixing America's nutrition/food problems, what would be your most creative idea OR first problem tackled and how?".

Jacqueline made a great point about buying local. Farmers benefit, customers benefit from fresher foods, and the environment benefits from less fossil fuels used to get food across countries.

Jennifer's perspective was one of dismantling the power of the big, marketing guys to keep kids from learning the wrong things about nutrition. Phoebe took the same tack with kids, but in introducing nutrition early on in schools.

All great response and all things that need to be done. However, I must say, Phoebe's comment about jaw wiring made me laugh (PC it is not) and I do like the idea of teaching kids about nutrition early on. They're the next generation and obesity is already an issue, so it seems like a good way to reverse that. Of course, environmental changes like marketing would help, and making more fresh foods locally available. But Phoebe wins the Nutrition Action subscription! Please send me your address when you have a chance.


QUESTION #3

The prize is Real Housewives Bethenny Frankel's Naturally Thin book. I love this book because it doesn't make you follow a hardcore diet. I followed her advice before I went to Hawaii last year, and lost 5 pounds eating whatever I wanted and enjoying cocktails most nights. It's all about perspective, portioning, and attitude.

So here's the question that EVERYONE can answer:
What do you like most about this blog and what would you like to see more of?

I'll pick randomly from responses, so get your comments in! Contest ends by NOON tomorrow.

Yesterday's Winner and Contest #2

So you might think that Chris, my fiance, had an advantage in answering correctly yesterday. Tensor Fascia Latae is the muscle that tightens and pulls on the IT band. However, he simply did a few searches on Google and came up with it on his own. Instead of the gift card, I'm sure he'll enjoy a homemade organic steak dinner....

So, for Question #2 and the Nutrition Action subscription.....

If you were in charge of fixing America's nutrition/food problems, what would be your most creative idea OR first problem tackled and how? Be somewhat brief.

Points for creativity, humor, or just a really good idea.... Answer by 9 PM tonight!

Contest #1 for Whole Foods Gift Card

As I mentioned before, I'm running a contest 3 days in a row to give away prizes to those who answer my questions. If you're a PUBLIC follower of my blog, you have first crack at it (psst--you can still sign up now). Everyone else is encouraged to answer in case the first guys don't get it right. You have until 9 PM tonight. I will announce the winner by first name and send him/her the card this week. My only request is that the personal trainers sit this one out! You'll have a chance tomorrow and Wednesday.

Okay, here's the question:
Many of us, especially runners, blame soreness in our legs on tight IT bands. While the IT band may actually be tight, it is non-contractile tissue and so there is another muscle that is likely pulling on the IT band, causing it to feel tight and pull on the knee area and lower leg. What is this other muscle?

You Can Have Chocolate Milk After You Work Out!

I'm always telling my clients that, after a vigorous strength training session, they should eat some fast-burning carbohydrate and a little bit of protein. The sugar in the carbs helps replace the glycogen stores in the muscle, and the protein assists in muscle repair. Basically, that means that the muscles recover more quickly, resulting in a better toning effect.

For example, the sugar can be a high-glucose food like bananas, carrots, mangoes, pineapple, white rice, white bread (note that this is the only time I am okay with white grains). Protein can be low-fat Greek yogurt, whey powder, cottage cheese, etc. Low-fat chocolate milk is even a good combination, as is a smoothie with protein powder, fruit and skim milk. 

My favorite post-workout meals are...
Chobani flavored yogurt (any flavor) and Fage 2%, especially with Cherry!

Get Off Your Butt and Lose That Muffin Top

Clients tell me that weight loss is a big priority. I believe that they want it, but it seems there are obstacles that keep some people from achieving it. Diet is a major obstacle, but so is exercise.

As I mentioned in How to Make Belly Fat Disappear, there are two general types of exercise:

1. The exercise you do as a minimum to help prevent diseases like diabetes, hypertension, and obesity. These are also the folks that talk about how they walked around the mall for 2 hours as exercise. The Center for Disease Control recommends a minimum of 20 minutes a day of exercise such as brisk walking, and an average of 10 minutes a day (75/week) of a more vigorous activity such as jogging or sports.

2. The exercise you do to lose/maintain weight, build/tone muscle, increase cardiovascular endurance, and reduce body fat. For best results, the exercise sessions must be a mixture of at least 2 things each time: high intensity, longer duration (45-60 minutes) and frequency (5-6 days/week). Also, sessions should generally consist of strength and core training, cardio, balance and flexibility.

My clients work harder with strength training than with cardio exercise. I sometimes tell a client to do as many strength training reps as she can, and often she will go beyond the number I had in my mind. But if we’re doing cardio together, she will set the speed/incline lower than I expected. Cardio is also the last thing most people will do on their own.

I’m not a huge fan of parking myself on the treadmill for 45 minutes, but I try to get it in by walking/jogging outside, doing circuit training or a kettlebell workout, dancing, making up my own step routine in the basement, road biking, or finding an exercise video on Netflix.

So come on, folks---push it harder, get sweatier, and stop making excuses!

3 Giveaways next week: Monday, Tuesday and Wednesday!

You can win a/an...

• $20 gift card to Whole Foods
• Annual subscription to Nutrition Action
• Copy of Naturally Thin, by Bethenny Frankel

Here's how to play:
1. Sign up to be a follower of the No Bull**** Health and Fitness Blog (see right hand panel)
2. Be the first to answer the day's question correctly, or give the best answer.

Winners will be chosen by the end of the day and will need to privately share your mailing address.

Stay tuned!