NEVER let anyone tell you to stop squating

I've heard a lot of doctors say it for years - avoid squats and lunges.  I've had clients with knee and back pain tell me they can't do squats because their doctor told them not to.  Now I'm not a doctor, only a personal trainer and fitness instructor, but I truly hate this comment.  You squat EVERY DAY.  From going to the bathroom to sitting and standing up to getting into your car - it's ALL A SQUAT.  How can you not do that at all?  In fact, the reason most people have knee and back pain is because they are either:

1. Over weight and need to exercise
2. Doing squats the wrong way
3. Have tightness in certain areas and need stretching
4. Have weakness and need strengthening in certain areas
5. Have poor posture throughout the day

All of these things can be fixed with proper guidance through a certified trainer or fitness instructor.  In fact, I think it should be demonstrated by doctors too, yet for some reason it seems to be ignored more then it's shown.  So my advice, before you let a doctor tell you not to do squats and to just get surgery asks yourself if you've tried to adjust anything on the list above.  If all of those things are changed and there's still pain then maybe looking into other measures would be appropriate.  So now the question is how do you go about fixing the list above?

1. Start exercising.  This could be walking or lifting light weights in your home.  Anything that gets you moving for at least 20 minutes.

2. Adjust your squat form.  Always perfect body weight squats before you add extra weight.  When you squat make sure your feet are hip width apart, toes facing front.  Then sit back on your heels with your butt sticking out like your reaching for a chair.  Keep the chest lifted and the abdominal tight  then stand up by pushing through your heels.  When the weight is in the heels the knees remain safe and the muscles activate.  Only go as far as you can with keeping your heels on the ground and your chest no farther than 45 degrees to keep the back safe.

3. Stretch.  This could mean taking a yoga class or taking 10 minutes a day to do some basic stretching. I would also recommend doing some foam rolling.

4. Strengthen.  If the knees are weak it generally means the front of the leg (quadriceps) and the side of the leg (IT band area are tight).  These are the areas that need stretching (see above). So the weaker areas are generally the inner thigh and the hamstring (back of the leg).  I would recommend doing inner thigh leg lifts standing or on the ground and doing hamstring curls or dead lifts.

5. Posture can be improved through abdominal strength, imagery, ballet, Pilates and Chiropractic care.  Think of lengthening your spine as though someone is lifting you up by your ribs.  Also, your ankles, knees and hips should always line up no matter what direction you turn in to prevent injury.

So before you think about not doing any exercise at all or before you think surgery is the answer, follow the steps above to see your health improve and your pain disappear.

What is Krump?

On Saturday, I saw my first ever Krump battle.  I've been dancing for twenty years and teaching for ten.  I've trained in hip hop, jazz, ballet, contemporary, etc.  My whole life dance has been competitive.  It was always about who was the greatest, whose leg could go higher, who could do more turns.  It was about who was the best, not who tried the hardest or who wanted it the most.  It was about putting others down to get to the top.  A lot of my past dance life was filled with teachers who told you that you weren't good enough or to try and dance more like the best dancer in the room.  It was filled with lots of tears and frustration.  Dance was always something I loved to do but as it got more competitive the environment became less supportive and more grueling.  

It wasn't until I started teaching adults I realized how much I loved working with those that always wanted to dance, those that wanted a chance to express themselves and feel like a star.  Nothing gives me more joy then seeing a passionate yet unsure adult come to class wanting to dance and succeeding beyond their wildest dreams.  Dance to me isn't about who's the best, it's about learning how to express yourself anyway you feel in an environment where you know you'll be supported.  

Which is where this brings me to my impression of Krump.  Some people see it as an angry aggressive street dance or a strange way of moving.  When I watched that Krump battle on Saturday I saw people of all shapes, sizes, ages and abilities get up in front of a large group of people and express themselves.  Each person though maybe a little scared, got up there with confidence and threw their arms, stomped their feet, isolated their body and poured every bit of heart and soul into their movement.  Although there were people watching, what was most amazing of all was the circle that began to form around each individual that performed.  It didn't matter if they knew the person nor if the dancer was extremely experienced, because everyone of those people and I'm saying 20-30 people came around that individual and cheered them on.  They screamed and yelled, clapped, even patted their back saying, "good job" after they were done.  Then when the next person came out they did the same thing.  

It was hard to tell there was a battle going on with so much love in the room.  After going to this event, I think everyone should know that Krump to me is one of the most open and passionate forms of expression I've ever seen.  Not one person was judged or put down.  Every expression and every emotion was taken in and accepted by those people that surrounded the dancer.  Anyone and everyone can dance, it's not just about your technique.  It's about how vulnerable you can make yourself to your audience.  How well can you show every ounce of love or pain or anger or happiness?  That's what dance is about and that's what makes it so beautiful.  I hope the essence of Krump will spread to all communities of dance and help bring an openness and acceptance to this art form, because it is truly special. 

If you're looking for an environment like this come take class at eMotion (www.emotiondancefit.com).  Krump classes are held on Sundays from 2-3pm.

What is Jazz Dance?

You’ve heard of it but you’re not sure what it is.  Many people have asked me, does it mean you dance to actual jazz music?  The answer? Not exactly.

Jazz dance originated in the 1800s by the African-American culture tap dancing to jazz music.

By the 1900s, jazz dance became a form of entertainment.  The Charleston and the Cake Walk were some of the primary moves. 

Then in the 1930s and through the 1960s, a more theatrical and technical part of dance came to jazz.  Jack Cole who some have called the Father of Jazz Dance, took his movements from modern and east Indian dance to create a style all his own.  Choreographers at this time were heavily influenced by him.  These included Jerome Robbins who’s most well known choreography was shown in West Side Story and Bob Fosse who’s most popular work was done on Broadway with shows like Chicago and Sweet Charity.  Also during this time, jazz dance had a very large influence from Latin American dance styles.  Katherine Dunham was in fact the choreographer who created the isolations that make up jazz dance today. 

Since the 70s, jazz dance has emerged into a style that incorporates ballet and even hip-hop.

So if you attend an adult jazz class, you’ll notice a warm-up that includes isolations, stretching and rhythm.  You’ll work on various techniques like turns and jumps as well as syncopated rhythms and foot patterns.  Then you’ll learn a combination of moves that could be in any of the styles of jazz dance: Broadway, Modern, Latin, Pop, etc.

Although jazz dance is always changing, its roots are in grasping the concepts of turns, leaps, isolations and rhythm.   If you’ve never done jazz before but always wanted to try, Beginner Adult class is the perfect place to start!  

Here's a brief movie clip about Jack Cole, The Father of Jazz Dance 

and the influence he had on the style of dance today.

Am I too old to take a hip-hop dance class?

For the past 10 years I’ve been teaching dance to people of all ages and levels.  In the last couple years I’ve been working with a lot of adults ages 35 to 85.  When I tell them I teach hip-hop dance classes, they laugh and say, “Oh I’m too old for that.  I can’t move my hips that way.”

But I’m here to tell you ANYONE can do hip-hop, it just takes the right teacher and a little patience.  Hip-hop dance is about isolations of the body, rhythm and a little attitude.  In the first class I tell everyone to stand hip width apart with their knees slightly bent and their shoulders slightly forward.  Then we bounce and step touch side to side.  That’s it!  If you can do that with music then you’re dancing already!

Maybe your body can’t move as fast as it used to and maybe it takes a little longer to learn the steps, but movies like GOTTA DANCE show us anything’s possible.  This documentary follows the average person ranging in ages from 59-83 and their journey to becoming the NJ Nets Senior Dance Team.  

One thing that stands out is the smiles on their face.  Dance is the ultimate mind body connection no matter what your age.  It keeps your brain young and your body healthy. More importantly, you can’t help but smile when you do it.

The Benefits of Self-Myofascial Release (SMR)

We all know that stretching is an important part of any exercise routine. Flexibility is important because it allows us to increase our range of motion for a movement while creating less injuries and decreasing sources of pain in the body. I have had many clients, especially those 50+ who complain of back pain, knee pain, shoulder pain, etc. Most of the time it's due to a lack of flexibility and an increase in tightness in their body.

Although there are many types of flexibility training, one that I recommend to just about everyone is Self-Myofascial Release with a foam roller. SMR helps breakdown the fibrous tissues called fascia in the body. I like to think of fascia as the layer on top of the muscle that I need my clients to breakdown. If the fascia is tight or tender due to stress or trauma the body has endured then it puts pressure on the joints and it becomes harder to stretch the muscles lying underneath it. In order to loosen the fascia we need to give it some light to moderate pressure and allow it to release which makes the body to become more mobile. This therefore increases flexibility and range of motion all while decreasing pain.

SMR is simple and easy to do with a foam roller. You can purchase one at any sports store or buy it from Amazon for about $25. I usually recommend this size and density. The pictures below show the best uses for this piece of equipment. These exercises can be done before and/or after your workout as well as every day or every other day. You'll see your body getting lower in a squat. You'll feel less pain in your back and knees. The best part is you'll start to feel like you're moving with better ease. Although the body will feel tender at first and it may be a harder adjustment for those that are very tight, I promise it will make your body much more efficient in your daily activities. If you have any questions or want to learn more, please feel free to contact me on my facebook page at e Motion (The Dance and Fitness Studio for Adults).







Photos: http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm

Personal Training - Why is it helpful?

You've heard about personal trainers. You may have worked with one or have seen the ones on Biggest Loser. How do you know if you need a trainer? Here's an easy check list to see if a trainer is right for you.

* You need accountability.
* You need motivation.
* You have an injury and are not sure how to get back into fitness.
* You've never worked out before.
* You need someone to watch your form and prevent you from getting hurt.
* You need someone to take your body and your training to the next level.
* You have medical issues.
* You're training for an event or competition.

Personal Training doesn't have to be 1 on 1 two times a week. It can be done with a partner or a small group. It can be once a week or once a month with workouts written for you. Whatever you need to get your body and fitness to the level you desire, a trainer is a great way to get started. Decide what you need and let me help you get closer to that goal.

Cut Calories and Burn More Calories in 2011

It's this time of year people start to head to the gym and go on a diet. Yet, within a few months, most people forget about their new year's resolution and go back to their old habits. Isn't it about time your health stops being a new year's resolution and starts being #1 on your priority list of life?

Don't always have time for the gym? Try some of these methods through out your day and see how your body starts to change. Small changes every day are the key to successful weight loss and a healthy body.

10 ways to cut calories from your day:

1. Drink water instead of soda.
2. Use a non stick olive oil cooking spray instead of butter.
3. Have non fat Greek yogurt with fresh berries instead of ice cream.
4. Have grilled chicken instead of breaded.
5. Eat only half of your dinner at a restaurant & take the other half home.
6. Substitute whole grain rice for white rice.
7. Skip the bread basket and add a salad to your restaurant meal.
8. Order thin crust pizza instead of deep dish.
9. Bring your own air popped popcorn to the movies.
10. Get 8 hours of sleep to prevent eating more when you're tired.

10 ways to burn more calories in a day:

1. Take the stairs instead of the elevator.
2. Park your car further away from the grocery store.
3. Start and end everyday with 1 minute of jumping jacks.
4. Take a walk with a loved one after dinner.
5. Practice squat form every time you get up & sit down in your chair at work.
6. Make it a habit to get up and walk around for a few minutes every hour.
7. Wear a pedometer and make sure you get your 10,000 steps per day.
8. Stand on 1 leg while you wash the dishes.
9. Babysit or play with your kids for an hour.
10. Perform lunges or sit-ups during commercials.

Being healthy and fit isn't just about the 1 hour you spend at the gym, it's about keeping a healthy and active lifestyle all the time. Put your health first and you'll feel better, look better, and gain a whole new level of confidence.

Flat Abs: Hard, but Not Impossible

It’s the most asked question in the gym.

How do I get flat abs?

Let’s start with the basics. The abdominals are made up of four muscle groups:



* Transverse Abdominus (deepest muscles, wraps around torso to support the back)
* Internal Obliques (second deepest muscles, rotation and flexion of the spine)
* External Obliques (sides of torso, can be seen/felt on surface, rotation/flexion)
* Rectus Abdominus (top layer, helps posture a bit, responsible for “6 pack”)

The abdominals are necessary for:
* Posture
* Core Movement
* Breathing

Based on that information, one of the best ways to get flatter abs is to correct your posture. With most of us having what I like to call an “American Posture” (rounded shoulders and a pushed out stomach) due to working while sitting at a desk focused on the computer, it’s no wonder we have back pain and poor abdominal strength.

Practice posture by sitting up tall in your chair. Think about a string from your pelvis to the top of your head pulling you towards the sky. Envision your hips straight on the chair, your belly button pulled into your back, your shoulders over your hips and your head on top of your spine. If you’re doing it correctly, you will feel a pull in your stomach. That is your abdominals working – lengthening and engaging. Taking that same posture when you walk will make you look taller and keep your stomach flatter.

The second component is creating core movement. This could mean your typical sit-up or crunch, but what about a motion that involves twisting such as yoga, canoeing, or boxing? Abdominal work doesn’t have to be sit-ups. The more the torso moves in various directions the more all the muscles are engaged. Anytime the body is in an unstable position, it uses the core abdominal muscles to balance. Try something new and give your abs a shock.

Another component is the idea of breathing. As your lungs take in air, your abs naturally push air out through the mouth and nose. The more you can emphasize that motion the harder your ab muscles will work. Next time you do a crunch, inhale on the ground and as you lift your body up, exhale and think about pushing the belly button to the floor and making the abs flat. This will make your crunch much more effective.

Besides these three components, there are a few other things that contribute to flat abs including: increasing cardio exercise to burn fat, lifting weights to increase the speed of your metabolism, eating a healthy diet, and of course always adding variety to your workout to avoid a plateau.

Flat abs are hard to obtain, but it’s not impossible. Start by following one of these suggestions and see your midsection begin to change. Follow all of these and you’ll be ready to strut your stuff at the beach.

Feeling Stuck? 10 Ways to Move Beyond Your Weight Loss Plateau

Envision an image of success in your mind

Visualize yourself fitting into your old high school jeans or looking great in a bathing suit on the beach. Keep that image with you and think about it every time you’re about to eat something greasy or decide not to work out. Remember to remind yourself of the long term reality, excess weight brings an unhealthy lifestyle, while a healthy eating plan and exercise are key components to a long happy life.

Know your weight loss personality.

Understand your tendencies and make a plan to avoid those situations that trigger unhealthy food options.

Impulsive	See a pint of ice cream and go for it
Oblivious	TV Snacker
Uptight	Eat to feel better
Tenacious	Highly Self Directed; easy time with food
Sociable	Tend to monitor food intake better than others

Record every food morsel you eat, taste, and lick

Underestimating the amount of food you’ve eaten can lead to a plateau or weight gain. Keep a food diary. Include the time of day you eat, the type of food, the calories, and how you feel when you ate a particular food. Keeping track of your food intake holds you accountable and brings success.

Beware of portion sizes

As portions tend to get bigger, we start to eat more than our plan prescribes. If you haven’t before, begin weighing and measuring all of your food to understand what a ½ cup or 1oz actually is. Try cutting your daily caloric intake by 100-200:

• Have fruit instead of cookies or chips
• Order appetizers with vegetables instead of meat
• Drink diet soda instead of regular

Watch restaurant overeating

Restaurants are packed with huge portions and food covered in butters and creams. Practice good portion control by ordering an appetizer or salad instead of an entrée. Another great tip is to ask for the to-go box with your meal and put half of it away.

Eat low-fat protein to stay full

Proteins work by suppressing a stomach hormone (ghrelin) that stimulates hunger while fatty foods actually tend to increase hunger.

Eat more fruits and vegetables

The US government’s dietary guidelines suggest we get 7-13 cups of produce daily. Eating these more often will provide you with more vitamins, antioxidants, and fiber. At the same time, it fills you up on low-calorie, nutrient dense foods so you feel full longer.

Change up your exercise routine

Doing the same thing in the gym everyday allows your body to get used to a routine and become efficient at doing it which in contrast creates a plateau. To keep your muscles guessing, vary your physical activity often. For example, if you always do 30 minutes on the treadmill at the same speed, try a few intervals at higher speeds or elevations. Also make sure to include weight training into your routine to increase muscle mass and reduce fat.

Wear a pedometer

A pedometer tracks the amount of steps you take during your day. You should aim for 10,000 steps per day for health and weight loss. If you’re having trouble meeting that number, try taking the stairs as often as you can to help.

Try Yoga to Avoid Stress Eating

Studies show that yoga lowers levels of stress hormones. Try child’s pose (http://www.wildmind.org/applied/yoga/asanas/child) next time you feel stressed to avoid overeating.

References:

www.webmd.com“10 Ways to Move Beyond a Weight Loss Plateau”

Photos taken from www.flickr.com

What’s more important? Body Weight, Body Mass Index (BMI) or Body Fat?

So many of us worry about our weight, that awful number on the scale we tend to obsess over. But is body weight really the most important thing we should focus on?

Body Mass Index (BMI) is one way to calculate your level of health. BMI is based on your weight and height. After the numbers are calculated, a BMI number is given. (Calculate your BMI at http://www.mayoclinic.com/health/bmi-calculator/nu00597). Depending on where you fall into the chart, you can see the effect of weight on your health. Although some experts say the BMI numbers are way too general, BMI is a good way to rate your risk for disease.

Underweight	Less than 18.5
Recommended	18.6 to 24.9
Overweight	25.0 to 29.9
Obese	30 or greater

Another thing to look at is body fat percentage. When we weigh ourselves we’re including not just fat but water, protein, carbohydrates, vitamins, minerals, muscles, etc. Because BMI and weight don’t take into account body fat, it’s important to know how much of your body is made up of fat. Too much can cause risk for disease.

Two of the most common ways to measure body fat are by using skin fold measurements and bioelectrical impedance analysis. Skin folds are done by taking a device called a caliper to pinch the skin in various locations to calculate the overall body fat percentage. Bioelectrical impedance is done by stepping on a type of scale to measure the fat by sending a signal that travels through the water found in muscle and fat. The more muscle a person has, the more water their body can hold. The more water in a person's body, the easier it is for the current to pass through it. The more fat there is the more resistance to the current. Although both are neither 100% accurate, they come close enough to give the necessary information to decide if a person is at a healthy fat percentage. Being in a range is more important than being a specific number. The following chart shows the ranges.

	Women	Men
Essential Fat	10-12%	2-4%
Athletes	14-20%	6-13%
Fitness	21-24%	14-17%
Acceptable	25-31%	18-25%
Obese	32% plus	26% plus

Lastly, also associated with BMI is waist circumference. Those holding most of their fat in their waistline are at a higher risk for blood pressure, high blood cholesterol, and diabetes. If your BMI number is 25 or higher, than a waist circumference goal is 40 inches or less if you’re a man and 35 inches or less if you’re a woman.

All in all, it’s not just about the number on the scale. Knowing your BMI and body fat is important. Losing weight and fat isn’t just about fitting into an old pair of jeans; it’s about gaining better sleep patterns, reduced heart disease and cancers, and a healthier life.

For more info on this topic, check out this websites:

http://www.mayoclinic.com/health/bmi-calculator/nu00597 (BMI calculator)

http://www.webmd.com/diet/features/body-fat-measurement? (Bodyfat vs BMI)

http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/BodyMassIndex/Body-Mass-Index-BMI-Calculator_UCM_307849_Article.jsp (BMI and benefits of healthier weight)

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Body-Composition-Tests_UCM_305883_Article.jsp (waist circumference)

HOW TO GET RID OF CELLULITE

One thing I’m asked about quite often is how to get rid of cellulite. I too, have seen the creams sold at the stores and think maybe they’ll get rid of the bumpy skin we call cellulite.

The truth is, no cream or surgery will completely get rid of it.

Cellulite: is used to describe the dimpled look of skin caused by an accumulation of fat found just below the surface of the skin.

Although genetics and tight undergarments may be one explanation for it, the reality is that nutrition and exercise play the biggest role. When you eat processed foods filled with lots of fats such as hamburgers and French fries, the body decides to store the excess fat instead of burn it. This excess fat makes the cells full causing them to push through a layer of skin making it appear bumpy.

If you reduce your processed food intake and focus on eating healthy foods such as fruits, vegetables, lean proteins, and whole grain carbs, you are less likely to have cellulite.

Also, it’s important to make sure you’re burning fat during your cardio workout. Running sprints is a great way to decrease the look of cellulite. Your fitness level will determine your speed and time, but I generally try to do 1 minute walking 1 minute sprinting on the treadmill, 1 to 2 times a week. You want to make sure you’re cardio puts you in the proper heart rate range to burn fat and not glucose.

Lastly, it’s important to strength train. The more lean muscle mass you have, the less body fat you’ll have. It’s that simple.

So, there is no quick way to get rid of cellulite, but if you stick to a healthy lifestyle long term, you’ll hardly ever have to worry about cellulite!

Looking for a Delicious Protein Based Breakfast?

Looking for a protein filled breakfast that doesn't feel like you're on a diet?

Try these protein filled pancakes!

1 cup Bisquick Healthy Smart Mix

8 egg whites

1 cup Greek Yogurt

1 cup 1% Cottage Cheese

1/2 scoop of Vanilla Protein Powder (optional)

1 tsp baking soda

Cinnamon (as much as you'd like)

Fresh Strawberries (as much as you'd like, or whatever fruit you'd like)

Mix all together and cook on a Pam sprayed skillet until golden brown. Makes about 12-15 depending on size. Have two for breakfast with fresh fruit and enjoy a healthy delicious meal!

How to Get a Flat Stomach

I get asked all the time how to shed the pounds from the stomach. Everybody wants a flat mid section with tight and toned abs.

The truth is, no matter how many sit-ups you do, your diet will be the thing to make your stomach flat and cut. Don’t get me wrong, it doesn’t mean you shouldn’t do abdominal work in the gym. In fact that’s what gives you strength, increases your lean muscle mass and helps you shed pounds faster.

Still, in order to see a difference in how your stomach looks, clean eating needs to take its place in your daily routine. That means lean proteins, fruits, vegetables, whole grains, and healthy fats. The more natural foods you eat and the more you spend time cooking your own food instead of eating out, the more likely you are to see a flat stomach.

So remember:

Healthy Clean Eating + Abdominal Work = A Flat Stomach

Hard work pays off. So start today and you’ll see a change in a few months!

Try This Healthy Refreshing Meal!

Hi everyone! Sorry it’s been so long. I wanted to share with you all today a wonderful easy dinner I just made. Although I’ve never been a chef myself, eating healthy and experimenting with spices makes it easy to cook anything. Here’s my dinner recipe!

Lemon Chicken with Whole Grain Rice and Snow Peas

Skinless Boneless Chicken Breasts

Lemons

Extra Virgin Olive Oil (EVOO)

Garlic

Italian Seasoning

Pepper

Garlic Powder

1. Marinate chicken by placing it in a bag with freshly squeezed lemon juice and rind, EVOO, Italian Seasonings, and Pepper. Leave in fridge anywhere from 30 minutes to 24 hours.

2. After letting it marinate, cut chicken into small square pieces and place on skillet on medium heat. Cut fresh garlic and add to the skillet along with the lemon rinds, EVOO, Italian Seasonings and Pepper to your liking. Cook for about 10-15 minutes covered or until chicken is no longer pink inside.

3. Wash and cut off the ends of the snow peas. Place in a different skillet on medium heat with EVOO, fresh garlic, pepper, Italian Seasoning and Garlic Powder. Cook for about 2 minutes or until the skin browns just a bit.

4. For the whole grain rice, I use the Success brand so that you can put the individual bags in a pot with boiling water and have it done in about 3 minutes. Add EVOO and spices to the rice to your liking.

5. Serve it all on a plate with some extra lemon slices for those that want a little more of its flavor.

And there you have a healthy, refreshing meal. Hope you enjoy!

The Power of the Mind

It's been awhile, but I am trying to get back into writing more consistently with this blog. I wanted to talk about the psychology of the mind and how powerful it really is. I've been reading the book The Answer by John Assaraf and Murray Smith (a very good read by the way about business). In one chapter they talk about the difference between the conscious and the nonconscious mind.

Conscious mind:

1. Responsible for the past and the future

2. Controls 2-4% of perception and behavior

3. Deals with short term memory, up to 20 seconds

Nonconscious mind:

1. Responsible for the present

2. Controls 96-98% of perception and behavior

3. Remembers everything it experiences forever

What does this have to do with fitness you may ask? The nonconscious part of the brain is where we develop habits. The conscious is where we set goals. If we continue to say "I will" or "I want to" we are never actually developing a habit. If we begin to say things like, "I am eating healthy," or "I do exercise everyday," our brain starts to register that as an act we perform regularly which ultimately becomes a habit. The nonconscious part of the mind is more powerful than the conscious mind will ever be. So start saying things in the present tense and see how it affects your fitness and life goals.

Stay Fit on Thanksgiving in the DC/NOVA Area

Although most places will be closed on Thanksgiving Day, there are many fitness options for friends and family to enjoy before heading home to eat the turkey.

The Virginia Run Turkey Trot 5K & Fun Walk in Centreville, VA from 8-9am is for those who run and walk at all levels.http://www.runwashington.com/news/314/

Take the Annual 90 minute Turkey Burner Boxing Class with Matt Alvin at LA Boxing in Chantilly, VA from 10am-11: 30am.http://www.laboxing.com/chantilly/boxing-schedule.asp

Try Gold’s Gym on Connecticut Avenue NW, Washington, DC for its Thanksgiving Day "Guilt Fest 2009" which includes the Les Mills Body Attack at 9AM (30Min), Les Mills Body Pump at 9:30AM (30Min), and an AB Lab at 10AM (30Min). http://www.goldsgym.com/gyms/calendar.php?gymID=5

If you can’t make it to any of those, take a walk with a loved one or a friend before or after dinner and enjoy a workout and some quality time.

*** As seen posted on

http://www.examiner.com/x-26225-DC-Group-Exercise-Examiner~y2009m11d24-Stay-Fit-Even-on-Thanksgiving

The Truth Behind Reebok Easytone Shoes

You've probably seen the ads on TV of an attractive fit woman talking about a new fitness shoe while the camera zooms in on her legs and butt. The somewhat sexy ad is for Reebok's new Easytone Shoes.

As a fitness professional myself I should tell you not to fall for the gimmick too quickly. Although wearing the shoe may create some tone in your legs due to the balance pods on the sole, the reality is, you need to exercise in order to get toned legs. Just walking in the shoes during a normal day won't get you the results you hope for when watching the women in the commercials.

Strength training, cardio workouts, and healthy eating are what make people fit and toned. A shoe, like other fitness gimmicks, only contributes to a small portion of it all. So if you decide to buy the shoes, think about starting an exercise program that includes more than just walking. Then having a firm butt and legs will actually become a reality.

(This article was also posted by me on http://www.examiner.com/x-26225-DC-Group-Exercise-Examiner)

Lifting Heavy = A Toned and Sculpted Body

I’ve heard clients say it, friends ask me, and even myself at one point have asked, how do I get toned arms? The names Kelly Ripa and Michelle Obama have been mentioned once or two hundred times. I guess one of my pet peeves is the misconception women’s fitness magazines make. They post an article stating things like “5 Exercises for Sculpted Arms,” but then they show a skinny girl lifting only 3-5 pound weights. In my opinion, the only reason anyone should be using 3-5 pound weights is

a) You are a child.

b) You have a recent injury.

c) You are very frail either due to age or some other circumstance.

So that leaves most of us over the age of 15 or so banned from the use of 3-5lb weights.

Ladies, men have already figured it out, why can’t we? If you want toned and sculpted arms, you need to lift heavy! Not too heavy where you can barely lift it at all, but that by the last 2 or 3 reps of a set of 12, you’re really struggling to lift the weight.

Now you never want to compromise form for any exercise. I always tell my clients that I put them at a weight I think they can lift 12 times but it doesn’t have to be in a row. Sometimes when I’m lifting heavy and I get to about 8 or 9 and I feel my form lacking, I stop, take a deep breath, roll my shoulders back and continue.

A good rule of thumb – if you think you can do more than 12 in a row, up the weight.

I recommend men and women to do 3 sets of 12 for each exercise. You can do 1 set and take a minute break then do the next, or you can do what’s called super-setting.

Super-setting – Performing back-to-back exercises of opposing muscle groups with minimum rest in between. For example, you could do 1 set of bicep curls followed by 1 set of tricep extensions and repeat 3xs. This will guarantee you worked those two muscle groups well and by super-setting you save time, which is something we all love.

So ladies, get rid of those 3-5 lb weights and start lifting those 12, 15, 20 lb dumbbells. You’ll feel strong and look cut.

Hi Everyone!!

So I've decided to start a fitness blog! I'll be writing about things like how to get in shape, new ways of working out, nutrition concepts, recipes, interesting events coming up, etc. Please let me know what you'd like to hear more about! Thanks for reading!! My first real post will be up soon!