Are You Making One Of These Common Exercise Mistakes?

One of the hardest things about going to the gym is not working out- it’s watching other people workout. Why? Most people are doing the exercises wrong, which is a bigger deal than most people realize. Common exercise mistakes could either reduce the workout’s effectiveness or cause serious injury.

As a Certified Personal Trainer, I have learned a thing or two about doing exercises properly, and I have created a list of exercises you need to make sure you are doing correctly.

Exercise Mistake: Lifting Too Fast

If you are going to lift weights, you need to make sure that you make the most out of every single rep that you do. Lift the weights slowly, which will allow for a much more effective workout, prevent injury, and will help allow you to do the exercise correctly.

Weightlifting is not a race.

Exercise Mistake: Overlooking Heart Rates

A lot of people hop on those exercise machines like it’s nobody’s business. The problem is, most people don’t start exercising at the cardiovascular level that they should be. They are usually out of shape and try to keep up with those who have been exercising every day for their entire lives.

The best thing you can do is find out which heart rate zone you should start in, and don’t over do it by skipping to a higher heart rate zone that your heart (and the rest of your body!) just isn’t ready for.

Exercise Mistake: Not Stretching

I would say the exercise mistake is “forgetting to stretch”, but let’s face it. You remember to stretch, but you probably just don’t want to do it. Don’t worry, I’ve been there. Once I started to learn more about the benefits of stretching with my exercise program, I took my stretching a lot more seriously. So why do you need to stretch? It helps prepare your body for your workout. It helps prevent injury. Stretch before and after your workouts.

Exercise Mistake: Never Changing Your Workout

If you want to continue seeing positive results with your workouts, you need to switch things up with your workout routine. Your body needs change on a regular basis, and I think you will need it for your sanity, too!

Exercise Mistake: Forgetting to Check Yourself Out

Wait! Did I just tell you to check yourself out? Yes. Well, not in the way that you think. Check yourself out when you are exercising – especially lifting weights – to ensure that you are using proper form. Proper form will help you have a much more effective workout as well preventing injury. Of course, don’t overdo it when you are checking yourself out, since that could cause a problem too (See guy in picture? Very bad form…not good.).

Exercise Mistake: Overdoing It/Not Doing Enough

We all have workout sessions where we get excited about making a positive change in our lives, and we just over do it with our workout. Try your best not to over do it again and again, since it can have a negative impact on your workout results.

Just as some people have a problem overdoing it, some just don’t do enough in their workouts. If you leave the gym feeling like you didn’t workout at all, you just aren’t doing enough. Remember, it’s perfectly normal to sweat while you are working out. Don’t be afraid to burn some calories!

Feel free to follow us, however you like: Google+, Facebook, Twitter, Pinterest

Tags: effective workout, exercise, exercise mistakes, Fitness, prevent injury

Is Your Relationship Making (or Keeping) You Fat?

When you are in a relationship, the last thing you would expect or want to do is gain a few extra pounds of fat. Then again, maybe that’s why they call it “Love Handles”?

Here’s a few tips to help prevent you from gaining those extra pounds by being in a relationship:

Keep Impressing

Too many men and women get married and totally let themselves go. Don’t let that be you. Remember when you used to care about the way you looked? You used to do things to impress your guy/gal. Just because you’re off the market doesn’t mean you’re done trying! Eating healthy and exercising do much more than just help you with a rockin’ bod, it will help you enjoy a long life together, without pesky health problems.

Start New Hobbies

Keep your relationship fun and exciting – pick up a new (active) hobby together! Maybe you can both learn how to rock climb, take dance lessons, or prepare for a marathon together! Whatever it is, do something that is enjoyable and something you can do together!

Portion Control

This one might be advice geared towards mostly the ladies, but I hope it helps the guys realize how they can help their lady love. When you go out to eat with your spouse, you don’t have to eat the same amount as them! My husband, for example, needs to eat almost double the amount of food that I do! There’s no reason for me to try and catch up with him when it comes to eating. Eat the amount of food you were meant to eat; no more, and no less!

Exercise Together 

Why exercise alone or separately when you can exercise together? I can only tell you how hard it is to get out of bed and wake up early in the morning to wake up and exercise…when your spouse is still cuddled up to the warm and cozy blankets snoozing away. Waking up is enough will power, but when you see what you could be doing, it can be hard to stay motivated at 5:30am (or whenever you have to wake up to go workout). Ask for your spouse to be a workout buddy – it will benefit both of you!

Speak up!

Is your loved one continuously bringing you treats that just aren’t helping you reach your goals? Speak your mind and let them know your goals, and how they can help you reach your goals – even if that means not bringing you certain treats that you used to love getting. Explain that treats are not a healthy “reward” system.

Express your need for encouragement, help, motivation, or any support that you feel that you need in order to be healthy.

If your loved one expresses any of the above mentioned concerns to you, be receptive and help where you can.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Tags: Fitness, Health, Nutrition, relationship

How Carrie Underwood Lost 20 Pounds And Kept it Off!

American Idol = Weight Gain

Carrie Underwood, along with many contestants who compete on American Idol, gain weight during the show. The contestants gain the weight for several reasons, such as the stress of the competition, bad food given to them, and long bouts of waiting for their vocal coaches to work with them. Carrie ended up gaining a total of 20 pounds!

How Carrie Underwood Lost 20 Pounds

Carrie has a simple yet effective approach to her weight loss. It worked well for her, and maybe it will work for you too! Of course, to make any weight loss program work, you have to just stick to it and be consistent!

• Start a Food Journal - Carrie Underwood bought a spiral notebook (nothing fancy or expensive!) and just started to write down every little thing she ate.

“I discovered that writing down everything I eat makes such a difference, because you never realize how much you’re consuming unless you read it later in the day” – Carrie Underwood

Carrie said the key to the success of a food journal is to check the calorie count for everything she eats and write the details down in her notebook – immediately after a meal, before she forgets. At the end of the day, if she wants to have a snack, she checks her food for the day, how many calories she has eaten, and calculates how much more she can eat.

I think that when you stick to calorie counting, it’s important to know that nutrition and proper balance should be considered.

• Seek Expert Help – Carrie wanted to set up a mini gym in her home, but didn’t quite know what pieces of equipment she would need to help her reach her goals. Carried ended up hiring a Personal Trainer, who helped her pick out simple pieces of equipment to use, taught her for a few weeks on how to use the equipment and come up with a routine, then Carrie was able to continue her weight loss efforts on her own.

So what exercises does Carrie Underwood do? According to the interview in Shape Magazine, she exercises on the elliptical machine for 30 minutes and then follows that with strength training (reps with weights).

“My favorite thing is cardio, it really helps the pounds melt off, and it gives me so much more energy.” -Carrie Underwood

I would like to point out how Carrie used a Personal Trainer for a few weeks to work on a routine. A lot of people don’t realize that a Personal Trainer can really be a temporary thing, and I personally think it should be for most people. I like to work with my clients for a few months and empower them to be able to get to the point where they just don’t need me anymore. It’s a great feeling knowing that you have everything you need to be able to continue on your journey to lose weight.

• Stop Obsessing Over the Numbers on the Scale – Carrie became a popular topic in the tabloids as she became more and more famous. Many of those articles focused on Carrie’s weight, even calling her “chubby”. Now that Carrie is at a much healthier weight, she tries not to focus on the numbers on the scale, but more importantly her health.

“I’m a performer, and yes, being in good shape is part of the package, but I don’t ever want to get neurotic about my weight. I feel healthy and I know I’m a good size for me. And that’s what’s most important.” -Carrie Underwood

I think that Carrie is focusing on what’s most important, her health! Numbers on the scale may help you track progress, but it shouldn’t be the “end all, be all” either. If you focus on exercising regularly and putting healthy, nutritious food in your body, that’s what’s important. Continue to stay motivated and keep moving forward, and you will reach your health goals.

How Carrie Underwood Kept the Weight Off!

Carrie continues to keep the weight off in a very simple approach.

• No Mystery Food – Carrie told the WebMD Magazine (August 2010) , ”if I don’t know what’s in it, I don’t eat it”. Simple rule, yet clearly effective. This one rule prevents her from eating the fatty catered food that’s available to her.

• Grocery Shopping – Due to the unhealthy catered food available to her on bus tours, Carrie has opted to do her own grocery shopping and buy fresh whole food, which also ensures that Carrie keeps up with her Vegetarian lifestyle.

• Regular Exercise – Just because Carrie has reached her goal weight, it doesn’t stop her from exercising on a regular basis. In fact, regular exercise is a big way to keep the weight off!

“If I can wake up and get a good cardio session in a class at a nearby gym or on the treadmill, I’m happier throughout the day” – Carrie Underwood

Once you reach your goal weight, you need to continue eating healthy and exercising. Just like it helped you lose the weight in the first place, now these healthy habits you have created will help you keep the weight off. Remember, it’s easier to maintain the weight than have to lose it again…and again.

Feel free to follow us, however you like: Google+, Facebook, Twitter, Pinterest

Image Credit: celebritydietdoctor.com

Tags: Carrie Underwood, Celebrity, exercise, Fitness, Health, Nutrition, Weight Loss

10 Ways To Shake Up Your Workout Routine

Even the most dedicated gym-goers can find their previously hyped-up workout has suddenly become ho-hum. Our bodies physically and mentally build up a tolerance to the activities we take on each day. This means that not only do you have to increase weights and resistance to continue challenging your muscles, but you also have to find new ways to keep yourself excited about working out. If you find yourself feeling less than enthusiastic about hitting the gym, try one of these 10 suggestions to shake up your old routine:

Gym hop

Gyms of all shapes and sizes are constantly running deals for a free trial week at their location. Take a week or two off from your old gym and take an exercise tour around town. Find different gyms in your area and enjoy a few days of new scenery. Scoping out a new place can introduce you to new trainers, new equipment and new classes which may jumpstart your exercise regimen, or make you appreciate your old digs.

Take a vacation

Finally put your vacation daydreaming to use and cash in on some personal days at work. Vacations that involve skiing, kayaking, hiking or rock climbing can be relaxing and exhilarating all at the same time. Even just a long weekend at a nearby campground can provide lots of opportunity for engaging exercise in a new setting.

Teach an old dog new tricks

Pick a sport that you’ve never tried before and join a league in your area. If you were an all-state lineman in high school, try taking up racquetball. If you set college records in the breaststroke, find a volleyball league. Chances are, if you haven’t played these sports before you haven’t used all of the muscle groups necessary for them. Being part of a team has the added benefit of social encouragement to continue coming out each week.

Pimp your ride

If you live relatively close to your gym, skip the drive and run or jog there. Instead of driving to the gym and getting on a treadmill, enjoy a run outdoors on your way to the gym where you can then enjoy an abbreviated workout. After a nice long warm-up, you’ll be prepped for some toning weightlifting or strength exercises. Walk back home while you cool down, or catch a ride back with a workout buddy.

If you can do, teach!

Instead of taking class after class of monotonous aerobics, design your own fitness class and offer it to friends or coworkers. Host a yoga workshop in your living room or book an empty office space for after-work zumba. Running the class puts you in control to keep things fun and challenging, and having a group of recruits hold you accountable to stay active.

Move to the music

Grab your partner and sign up for a dance class. Not only does a dance class get you some one-on-one time with your spouse, but high-intensity classes such as tango or flamenco can burn just as many calories as an hour spent on the treadmill. Pay up front for 4-8 weeks of classes to give yourself a financial motivation for sticking with it.

Play coach

Break down and volunteer to help coach your kid’s soccer or basketball team. The daily or weekly commitment will get you to lace on some sneakers and chase after rambunctious children for at least an hour at a time. Being surrounded by an overabundance of sugar-induced energy can’t help but inspire you to join in the drills and scrimmages.

Bag the gym

When you simply can’t bring yourself to going to the gym one more time, skip it altogether and build a workout into your daily routine. Park a few blocks away from your office, choose stairs instead of the elevator, swap your desk chair for a yoga ball, and load on up playtime with your kids to burn calories throughout the day.

Set a goal

Instead of just working out for the sake of working out, set a definite goal that you can work towards. Anything from running a marathon, completing a bike race, or even mastering a yoga pose can give you a long-term goal to aim for. Set weekly or monthly mini-goals that will track your progress and celebrate your successes along the way.

Get techy

Hit up a local yard sale or games store for Wii or Kinect workout games. Adding some virtual workout time to your regular routine can provide a bit of variation. Challenge friends or family to a game for some competition while you burn calories.

This guest post was written by Ashley from Long Island Heart Associates. For questions about heart health and exercise, contact a local cardiologist today.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Tags: exercise, Fitness, Health, heart

Exercises That Are Easy On The Knees!

Do you have bad knees? Are you healing from a previous knee injury? It’s important that you don’t do any high impact exercises or sports, which would aggravate your knees.

There are some exercises that you can still do – even if you have or had knee pain in the past. Of course, every situation is very different, but typically these are the exercises that should be safe for you and your knees. Check with your doc – or stop immediately if you are feeling any pain.

Keep it Easy on the Knees!

Bicycling - This is a great way to exercise without hurting your knees. Make sure to keep your knees bent and enjoy the bike ride!

Swimming – If you want zero impact on your knees, swimming is a great full body workout for you! I suggest keeping to the freestyle stroke and enjoy the many health benefits that come from this cardiovascular exercise.

Elliptical – If you want a machine that is easy on the knees, the elliptical is it. It’s considered to be very low impact and great for those who are trying to lose weight while recovering from some knee pain.

Treadmill – I don’t suggest that you run on a treadmill, but you may want to consider going from a run or jog to a steady paced walk instead. Walking is a great way to continue exercise, lose weight, and stay in shape- all without all the impact that can come with running.

Step Ups – Anyone with knee pain probably cringes at the thought of doing lunges! For those with sensitive knees, but want to still workout the same muscles as you would with lunges, you may want to consider doing step-ups. You can use stairs or actual step ups, and just go up and back down, allowing for a deep- but not too deep-of a bend to activate those glutes and quads!

No Pain No Gain?

When it comes to recovering from an injury, you want to avoid painful movements. If any of the above exercises are painful, you need to stop immediately. I suggest consulting with your doctor first, before you do any of these exercises, since different knee injuries may prevent you from doing specific exercises, or you might just not be ready yet to exercise yet.

Bottom Line: It’s one thing to feel your muscles burning, and it’s another to feel actual pain. Don’t push through an exercise if you are feeling any pain.

No More Excuses!

Now you know that you can still lose weight or stay in shape – even if you have “bad knees”! Empower yourself to reach your goals and always keep moving forward.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credit: sxc.hu/photo/391481

Tags: easy on your knees, exercise, Fitness, knee, knee pain, Lose Weight, maintain weight, Weight Loss