Monday, October 25th, is our last evening class at Lake Harbor Park.
Morning classes will continue Monday through Saturday from 10:30 to 11:30 AM.
Sunday, October 24, 2010
Tuesday, October 19, 2010
Body Fat Facts
What's a healthy weight? What's attractive? What's a better gauge of weight loss progression? These are common questions. And most of it relates to body fat...
1) Body fat is vital.We can not live on lean weight alone.
Minimum body fat percentage for men is 5% and for women, 12%.
2) Minimum body fat is NOT a healthy goal.
In fact, sports medicine experts say that there is no evidence of benefit for men dropping their body fat percentage beyond 8%, and for women, below 14%.
3) Too much body fat is risky. Too much body fat increases the risk for disease and inevitably, premature death. For men (depending on age) 20-25% is considered obese. For women (depending on age), it's between 33-36%.
4) There is no exact "ideal" body fat percentage. There are categories--generalizations, but I'm not bothering posting this information. Why? Not only is there a difference between men and women, there's just a big difference between individuals, body types, body shapes, etc. A healthy body fat percentage should feel good--not restricted and not overindulged.
5) Body fat distribution is an important predictor of adverse health consequences. Unless you have very little body fat, it is easy to see where your body fat is distributed. Often, your body shape will tell you. For example, apple shapes collect a lot of fat around the abdomen or belly. This puts the person at risk for certain diseases, including cardiovascular disease and type 2 diabetes. For those who collect more fat in the bottom half, adverse health consequences are often bone and joint related problems. (But not necessarily limited to.)
6) Lowering your body fat through exercise and weight loss improves physical functioning. In other words, the overweight person who exercises (but does not lose weight) will not reap the full benefits of physical exercise.
7) Lowering your body fat will give the body a "shredded" or "ripped" appearance. Professional body builders drop their body fat pre-contest to get the look you see in magazines and on television, but it is risky business--they know what they're doing usually, and they have spent a great deal of energy focusing on building muscle first. Also, the drastic reduction of body fat is for short periods only.
8) For women, lowering your body fat to an athletic or competitive body fat percentage results in loss of certain feminine appeal. The breasts consists mostly of adipose tissue--fat tissue. When the body fat drops, the bra size changes. It's normal. Some women choose breast augmentation, others choose to enjoy their fit body as is--healthy and natural.
Note: Irregular menstruation and lack of menstruation is thought to be related to low body fat, but studies have not proven a direct link. It may relate more directly to those with eating disorders and extreme weight loss.
9) Reduction in body fat is a better indicator of healthy weight loss than the scale. Many times weight loss as seen on the scale, especially rapid weight loss, is simply loss of water or in cases of calorie restriction, loss of muscle mass. In a healthy fitness and nutrition program designed to help you lose weight, you will more quickly note healthy change by monitoring body fat percentage.
Best body fat advice? Grow your muscles! Women, did you know that after turning 30 years old you lose 1% of your muscle tissue each year unless you're undergoing some sort of resistance training? Our muscles affect our metabolism. Keep them stimulated. Don't waste away. (And men, what you don't use, you can lose too.)
If you're on a mission to lower body fat sensibly, what are you waiting for? Contact me, and we can discuss the options. Whether it's a one-on-one personal training session, outdoor group training or an intense fat-burning kickboxing class, I will help you succeed.
BODYBUILDING BASICS
Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.
This month's spotlight? ABS!
My big 3 for the ABS are: THE BICYCLE, HANGING LEG RAISES, & EXERCISE BALL CRUNCH And, if you don't have a power tower or captain's chair for the hanging leg raises, throw in the VERTICAL LEG CRUNCH.
*A note with exercise ball crunches, recent studies using electromyogram (EMG) to measure muscle activity found that these crunches are superior to the floor crunch only if the ball is nestled in the lower back area. It is actually inferior to the floor crunch when the ball is placed beneath the shoulders and upper back region.
That's it for this month... Stay fit 'n healthy! And remember, FREE INITIAL FITNESS CONSULTATIONS! Ask me about it.
1) Body fat is vital.We can not live on lean weight alone.Minimum body fat percentage for men is 5% and for women, 12%.
2) Minimum body fat is NOT a healthy goal.
In fact, sports medicine experts say that there is no evidence of benefit for men dropping their body fat percentage beyond 8%, and for women, below 14%.
3) Too much body fat is risky. Too much body fat increases the risk for disease and inevitably, premature death. For men (depending on age) 20-25% is considered obese. For women (depending on age), it's between 33-36%.
4) There is no exact "ideal" body fat percentage. There are categories--generalizations, but I'm not bothering posting this information. Why? Not only is there a difference between men and women, there's just a big difference between individuals, body types, body shapes, etc. A healthy body fat percentage should feel good--not restricted and not overindulged.
5) Body fat distribution is an important predictor of adverse health consequences. Unless you have very little body fat, it is easy to see where your body fat is distributed. Often, your body shape will tell you. For example, apple shapes collect a lot of fat around the abdomen or belly. This puts the person at risk for certain diseases, including cardiovascular disease and type 2 diabetes. For those who collect more fat in the bottom half, adverse health consequences are often bone and joint related problems. (But not necessarily limited to.)6) Lowering your body fat through exercise and weight loss improves physical functioning. In other words, the overweight person who exercises (but does not lose weight) will not reap the full benefits of physical exercise.
7) Lowering your body fat will give the body a "shredded" or "ripped" appearance. Professional body builders drop their body fat pre-contest to get the look you see in magazines and on television, but it is risky business--they know what they're doing usually, and they have spent a great deal of energy focusing on building muscle first. Also, the drastic reduction of body fat is for short periods only.
8) For women, lowering your body fat to an athletic or competitive body fat percentage results in loss of certain feminine appeal. The breasts consists mostly of adipose tissue--fat tissue. When the body fat drops, the bra size changes. It's normal. Some women choose breast augmentation, others choose to enjoy their fit body as is--healthy and natural.
Note: Irregular menstruation and lack of menstruation is thought to be related to low body fat, but studies have not proven a direct link. It may relate more directly to those with eating disorders and extreme weight loss.
9) Reduction in body fat is a better indicator of healthy weight loss than the scale. Many times weight loss as seen on the scale, especially rapid weight loss, is simply loss of water or in cases of calorie restriction, loss of muscle mass. In a healthy fitness and nutrition program designed to help you lose weight, you will more quickly note healthy change by monitoring body fat percentage. Best body fat advice? Grow your muscles! Women, did you know that after turning 30 years old you lose 1% of your muscle tissue each year unless you're undergoing some sort of resistance training? Our muscles affect our metabolism. Keep them stimulated. Don't waste away. (And men, what you don't use, you can lose too.)
If you're on a mission to lower body fat sensibly, what are you waiting for? Contact me, and we can discuss the options. Whether it's a one-on-one personal training session, outdoor group training or an intense fat-burning kickboxing class, I will help you succeed.
BODYBUILDING BASICS
Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.
This month's spotlight? ABS!My big 3 for the ABS are: THE BICYCLE, HANGING LEG RAISES, & EXERCISE BALL CRUNCH And, if you don't have a power tower or captain's chair for the hanging leg raises, throw in the VERTICAL LEG CRUNCH.
*A note with exercise ball crunches, recent studies using electromyogram (EMG) to measure muscle activity found that these crunches are superior to the floor crunch only if the ball is nestled in the lower back area. It is actually inferior to the floor crunch when the ball is placed beneath the shoulders and upper back region.
That's it for this month... Stay fit 'n healthy! And remember, FREE INITIAL FITNESS CONSULTATIONS! Ask me about it.
Thursday, September 16, 2010
How to Enjoy Fall's Festive Foods Without Guilt or Weight Gain
Boualem's Fit 'N Healthy Times, September mid-month edition
THE AUTUMN TEMPTATION
There's something about the return of cool weather and a warm kitchen. People are talking about food everywhere I go--it's pie season, you know. And if they are not cooking, they're ordering out the foods they're suddenly craving--meaty, potatoey, stewy, soupy, creamy, rich and/or luscious.
Fall is great in Michigan, but temptation to eat more fatty filling foods to prepare for a snowy blowy winter is probably not just in our head.
But the truth of the matter! (Cold, hard truth!) Your cravings are not nutrient-necessary. Nor is it relevant in a modern, relatively wealthy society. With 24/7 super markets and food stations, most of us don't need to bulk up for fear of food shortages.
Yeah, sure a couple extra pounds hidden by sweaters and shed in spring isn't going to hurt those who maintain a healthy weight. Weight maintenance is a balancing act. However, the average adult does not shed yearly weight gain.
So, when you're putting your summer clothes away and getting out fall/winter clothes or thinking of ordering a large mocha with whipped cream for the fourth time this week, remember: Weight maintenance is not seasonal.
HOW TO ENJOY FALL'S FESTIVE FOODS WITHOUT THE GUILT OR WEIGHT GAIN!
Despite what I just wrote, you have to know that I love food. I love eating. And I love foods that are not on Muscle & Fitness Clean Eating List!
So, my advice on the best of both worlds. Enjoy life. Grab a hold of your mixing bowl and spoon, enjoy the fall foods. But remember BALANCE!
But what does "balance" look like when giving in to "a-moment-on-your-lips-and-forever on-your-hips" kind of temptation?
1) Immediately ration the prized creation - think small portions and freeze leftovers so it can't be consumed in one guilt-ridden binge-fest
2) Share excess goodies with neighbors and friends
3) Serve healthy sides so that you don't fill up all on one heavy dish!
4) Eat a small balanced meal before dishing out dessert
5) Don't make yourself feel bad! Guilt and fear will only create more temptation to indulge all the time!
6) Keep fitness a priority--it may not be your highest priority, but keep it on the list.
As for a healthy recipe, we're referring you to a local CSA blog for an appetizing, different kind of radish salad. Check it out and eat well!
Do you need help keeping fitness a priority this fall? Contact me!
I've got many options--from one-on-one personal training to group training, outdoor training and VERY SOON kickboxing. Whoo-hoo! I'm excited for fall.
HARBOR PARK OUTDOOR WORKOUT ANNOUNCEMENT: Time change for Tuesday and Thursdays.
Keep up-to-date with schedule changes on Facebook. (Friend me--Boualem Aggoune!)
THE AUTUMN TEMPTATION
There's something about the return of cool weather and a warm kitchen. People are talking about food everywhere I go--it's pie season, you know. And if they are not cooking, they're ordering out the foods they're suddenly craving--meaty, potatoey, stewy, soupy, creamy, rich and/or luscious.Fall is great in Michigan, but temptation to eat more fatty filling foods to prepare for a snowy blowy winter is probably not just in our head.
But the truth of the matter! (Cold, hard truth!) Your cravings are not nutrient-necessary. Nor is it relevant in a modern, relatively wealthy society. With 24/7 super markets and food stations, most of us don't need to bulk up for fear of food shortages.
Yeah, sure a couple extra pounds hidden by sweaters and shed in spring isn't going to hurt those who maintain a healthy weight. Weight maintenance is a balancing act. However, the average adult does not shed yearly weight gain.
So, when you're putting your summer clothes away and getting out fall/winter clothes or thinking of ordering a large mocha with whipped cream for the fourth time this week, remember: Weight maintenance is not seasonal.
HOW TO ENJOY FALL'S FESTIVE FOODS WITHOUT THE GUILT OR WEIGHT GAIN!
Despite what I just wrote, you have to know that I love food. I love eating. And I love foods that are not on Muscle & Fitness Clean Eating List! So, my advice on the best of both worlds. Enjoy life. Grab a hold of your mixing bowl and spoon, enjoy the fall foods. But remember BALANCE!
But what does "balance" look like when giving in to "a-moment-on-your-lips-and-forever on-your-hips" kind of temptation?
1) Immediately ration the prized creation - think small portions and freeze leftovers so it can't be consumed in one guilt-ridden binge-fest
2) Share excess goodies with neighbors and friends
3) Serve healthy sides so that you don't fill up all on one heavy dish!
4) Eat a small balanced meal before dishing out dessert
5) Don't make yourself feel bad! Guilt and fear will only create more temptation to indulge all the time!
6) Keep fitness a priority--it may not be your highest priority, but keep it on the list.
As for a healthy recipe, we're referring you to a local CSA blog for an appetizing, different kind of radish salad. Check it out and eat well!
Do you need help keeping fitness a priority this fall? Contact me! I've got many options--from one-on-one personal training to group training, outdoor training and VERY SOON kickboxing. Whoo-hoo! I'm excited for fall.
HARBOR PARK OUTDOOR WORKOUT ANNOUNCEMENT: Time change for Tuesday and Thursdays.
Keep up-to-date with schedule changes on Facebook. (Friend me--Boualem Aggoune!)
Saturday, August 28, 2010
Solo or Group Exercises--What recharges you?
They say that if you look at two different personality types of people, the extrovert and the introvert, they're both unique in the way in which they recharge. Extroverts-the outgoing and more outspoken personality-get recharged in group settings. Introverts, however, crave alone time, and feel rejuvenated after quiet alone time.
Just understanding your personality type can help you find an exercise routine that will become what exercise should be--therapeutic, fun, reinvigorating!
But whether you prefer working out with a buddy or two--three, four or ten, or whether you enjoy going solo with just you and your music, I'm learning that all personality types get a charge out of an occasional group fitness setting, extroverted or not. It's like being a kid again and playing with all your cousins at the reunion. Sure, you may not know them that well, but you have fun together! And if you keep coming to the gathering, they become friends!
So, what am I saying? Whether you're a solo or group exerciser, try a fitness class. If it doesn't enhance your fitness life--which I'm betting it will--it will enhance your social life. Introverts may try to deny it, but the truth is: people need people--period! A smile and a kind word always lift the spirit! Speaking of classes, a good dose of exercise, mixed with socialization and placed in the outdoor air is a recipe for good health, inside and out. Come to a class at Lake Harbor Park, Norton Shores. We meet in the parking lot and take it out to the beach. It's a great time. The people are nice, the instructor is fun to make fun of and you will be recharged.
How much? Just $5 per class, free for 17 years and under. And if you're really recharged and love the group setting, there are discounts for multiple sessions within a week. I like to keep this commitment-free. You only pay for what you want--and what you want often changes weekly. I understand!
Of course, if you're a more introverted personality but like the idea of personalized instruction, contact me. I offer free initial consultations and short- term packages just to get you conditioned and ready for an independent exercise program!
BODYBUILDING BASICS
Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.
This month's spotlight? LEGS!My big 3 for the LEGS are: LUNGES, SQUATS, DEADLIFTS. No big surprise if you've ever spent time exercising either with a trainer, fitness class or video...
Just to let you know, if you're a cardiovascular king or queen and enjoy running and other leg-emphasizing exercise, this is good, but it's not enough. If you want tight, toned, sculpted legs, you have to do resistance exercise. If you want to prevent injury and keep running--or whatever it is, these three exercises will keep you on your course.
AND for the weight lifter, DO NOT not train legs. I don't care what your excuse is. If you only work your upper body, you'll create unhealthy imbalance. Do it consistently and (good form too, and) you'll see great results.
That's it for this month...Stay tuned this month, as we'll feature some healthy recipes and other fitness/health morsels.
Monday, August 16, 2010
Healthy Breakfast Ideas & Exciting Outdoor Fitness Ops
Our August Fit 'N Healthy Time E-letter was void a featured recipe! OH NO! To make up for it, we've got a couple of great breakfast ideas we love!
But before that, we've got some great, AFFORDABLE, local fitness opportunities--all meeting at the scenic Norton Shores park, Lake Harbor Park. Here's the schedule and pricing.
MORNING SESSIONS
Monday through Thursday -- 10:30 to 11:30 am
EVENING SCHEDULE
Monday/Wednesday -- 6:00 to 7:00 pm
Tuesday/Thursday -- 7:15 to 8:15 pm
The rates per class are $5. However, if you plan on being there as much as possible, we have multiple weekly session discounts and a monthly unlimited sessions plan, too.
Speaking of kids, kids 17 and under work out for free! I want to lighten the load for parents and kids!
For more information contact me! Friend me on Facebook and you can get daily workout reminders and announcements too. Just search for me: Boualem Aggoune!
WHAT TO BRING??? While we're taking it in the water--the water temp has been PERFECT.... bring a towel, some sandals or flip-flops for after the class, plenty of water to drink and depending on the time of day, sunscreen. Otherwise that, just bring YOU and someone you want to get fit with! SEE YOU SOON.
FUN, FIT BREAKFAST IDEAS (Besides Oatmeal & Egg Whites!)
Nutritious eating is about deprivation and starvation?!? Au contraire! It's about eating, enjoying what you're eating and knowing that what you're eating has not only immediate benefits, but long-lasting benefits.
Eat! The body needs food. But eat well. A wholesome, well-rounded breakfast is an important key to a smooth-running metabolism.
1. YOUR OWN YOGURT PARFAIT! Place 1 cup of old fashioned oats in hot skillet. Stir and cook until oats brown. Mix with unsalted, roasted sunflowers and raisins. Store in container and use to sprinkle on PLAIN, REDUCED FAT YOGURT. Layer with blueberries or strawberries or a natural (and reduced sugar) fruit spread and it makes a great parfait.
2. WHOLE WHEAT CREPES: Who said French crepes have to be unhealthy?!? There's always a healthier twist... But you might want to skip the Nutella!
1 C whole wheat flour
3 eggs
2 cups of fat-free milk
2 T of canola oil or walnut oil
1/4 salt - optional
1 t sugar - totally optional
Mix batter. (It will be runny.) Let stand overnight for best results. Place 1/4 C of batter in hot griddle and spread batter by tilting griddle. It will take a little longer than regular pancakes on each side, maybe about 2 minutes--until a little browned. If you're not used to making crepes it takes practice to get a nice rounded crepe, but the taste is what counts. Healthy fillers are naturally sweetened jam or grilled/baked fruit. Low-fat cheeses also work nice in a crepe.
Just remember--save some room for protein. Don't fill up on carbs.
3.) WHOLE WHEAT PROTEIN PANCAKES - A meal in one. For best results, avoid the temptation of drowning your pancake in syrup. Choose a fruit spread instead.
2 scoops whey protein (preferably the pure kind--unsweetened, etc.)
1 c whole wheat flour (red wheat flour)
2 t baking powder
1/2 t baking soda
1/4 tsp sea salt--dissolved in buttermilk
1 large egg
1/2 c canola oil
Mix all dry ingredients, except the sea salt. Whisk the wet ingredients including the sea salt and combine with dry ingredients. Use 1/4 c of batter per pancake and cook in non-stick skillet or skillet until it bubbles and flip.
4. THE JUICIEST IDEA -- We don't drink juice. That makes it simple. But for all those juice people, here's a great idea to cut down on fast carb calories. Instead of drinking a full glass of juice, use half juice and half carbonated water. That's what the French do... Errr, well, that's what author of French Women Don't Get Fat says. (Which by the way--kind of snobby and kind of right on the money, but French people don't really know a whole lot about nutrition. (And that's coming from a French guy!)
BACK-TO-SCHOOL ADVERTISEMENTS AND MY CEREAL TANGENT
Oh, you've seen those ads for Frosted Mini Wheats, right? Kids going off to school full of fiber and full of focus. Hmmm. Focus? For how long? I love Frosted Mini Wheats, and considering some cereals, they probably do keep kids fuller longer, but have you taken a look at the sugar in those cereals? Unless your kids aren't eating anything else with sugar for the rest of the day, it's too much per serving!
If you or your children must eat cereal, choose the unsweetened brands. And some nutritionists recommend putting sugar bowls back on the breakfast table. Most likely the kids (or the grown-up) will add less sugar than what the sweetened cereals contain or it will remain at the bottom of the bowl with the leftover milk!
One more breakfast note--don't forget the protein. It takes more than whole grains and carbohydrates to keep your brain fresh and focused. Choose an egg, natural peanut butter (think NO extra ingredients, like the KREMA brand), PLAIN yogurt and even REDUCED-FAT cheese--stop worrying about fat myths and calories and think about balanced health! Most kids and working adults won't eat for hours after their first meal.
Hope you enjoyed this mid-month morsel. Bon appetit, and see you at the park! We've got a few more day of WATER WORKOUTS. Let's not miss out before the fall chill.
Did you miss out on August's E-letter? Take a look right here: http://boualem-aggoune.blogspot.com/2010/08/rethinking-exercise-part-2-time.html
But before that, we've got some great, AFFORDABLE, local fitness opportunities--all meeting at the scenic Norton Shores park, Lake Harbor Park. Here's the schedule and pricing.
MORNING SESSIONSMonday through Thursday -- 10:30 to 11:30 am
EVENING SCHEDULE
Monday/Wednesday -- 6:00 to 7:00 pm
Tuesday/Thursday -- 7:15 to 8:15 pm
The rates per class are $5. However, if you plan on being there as much as possible, we have multiple weekly session discounts and a monthly unlimited sessions plan, too.
Speaking of kids, kids 17 and under work out for free! I want to lighten the load for parents and kids!
For more information contact me! Friend me on Facebook and you can get daily workout reminders and announcements too. Just search for me: Boualem Aggoune!
WHAT TO BRING??? While we're taking it in the water--the water temp has been PERFECT.... bring a towel, some sandals or flip-flops for after the class, plenty of water to drink and depending on the time of day, sunscreen. Otherwise that, just bring YOU and someone you want to get fit with! SEE YOU SOON.FUN, FIT BREAKFAST IDEAS (Besides Oatmeal & Egg Whites!)
Nutritious eating is about deprivation and starvation?!? Au contraire! It's about eating, enjoying what you're eating and knowing that what you're eating has not only immediate benefits, but long-lasting benefits.
Eat! The body needs food. But eat well. A wholesome, well-rounded breakfast is an important key to a smooth-running metabolism.
1. YOUR OWN YOGURT PARFAIT! Place 1 cup of old fashioned oats in hot skillet. Stir and cook until oats brown. Mix with unsalted, roasted sunflowers and raisins. Store in container and use to sprinkle on PLAIN, REDUCED FAT YOGURT. Layer with blueberries or strawberries or a natural (and reduced sugar) fruit spread and it makes a great parfait.
2. WHOLE WHEAT CREPES: Who said French crepes have to be unhealthy?!? There's always a healthier twist... But you might want to skip the Nutella!1 C whole wheat flour
3 eggs
2 cups of fat-free milk
2 T of canola oil or walnut oil
1/4 salt - optional
1 t sugar - totally optional
Mix batter. (It will be runny.) Let stand overnight for best results. Place 1/4 C of batter in hot griddle and spread batter by tilting griddle. It will take a little longer than regular pancakes on each side, maybe about 2 minutes--until a little browned. If you're not used to making crepes it takes practice to get a nice rounded crepe, but the taste is what counts. Healthy fillers are naturally sweetened jam or grilled/baked fruit. Low-fat cheeses also work nice in a crepe.
Just remember--save some room for protein. Don't fill up on carbs.
3.) WHOLE WHEAT PROTEIN PANCAKES - A meal in one. For best results, avoid the temptation of drowning your pancake in syrup. Choose a fruit spread instead.
2 scoops whey protein (preferably the pure kind--unsweetened, etc.)
1 c whole wheat flour (red wheat flour)
2 t baking powder
1/2 t baking soda
1/4 tsp sea salt--dissolved in buttermilk
1 large egg
1/2 c canola oil
Mix all dry ingredients, except the sea salt. Whisk the wet ingredients including the sea salt and combine with dry ingredients. Use 1/4 c of batter per pancake and cook in non-stick skillet or skillet until it bubbles and flip.
4. THE JUICIEST IDEA -- We don't drink juice. That makes it simple. But for all those juice people, here's a great idea to cut down on fast carb calories. Instead of drinking a full glass of juice, use half juice and half carbonated water. That's what the French do... Errr, well, that's what author of French Women Don't Get Fat says. (Which by the way--kind of snobby and kind of right on the money, but French people don't really know a whole lot about nutrition. (And that's coming from a French guy!)BACK-TO-SCHOOL ADVERTISEMENTS AND MY CEREAL TANGENT
Oh, you've seen those ads for Frosted Mini Wheats, right? Kids going off to school full of fiber and full of focus. Hmmm. Focus? For how long? I love Frosted Mini Wheats, and considering some cereals, they probably do keep kids fuller longer, but have you taken a look at the sugar in those cereals? Unless your kids aren't eating anything else with sugar for the rest of the day, it's too much per serving!
If you or your children must eat cereal, choose the unsweetened brands. And some nutritionists recommend putting sugar bowls back on the breakfast table. Most likely the kids (or the grown-up) will add less sugar than what the sweetened cereals contain or it will remain at the bottom of the bowl with the leftover milk!One more breakfast note--don't forget the protein. It takes more than whole grains and carbohydrates to keep your brain fresh and focused. Choose an egg, natural peanut butter (think NO extra ingredients, like the KREMA brand), PLAIN yogurt and even REDUCED-FAT cheese--stop worrying about fat myths and calories and think about balanced health! Most kids and working adults won't eat for hours after their first meal.
Hope you enjoyed this mid-month morsel. Bon appetit, and see you at the park! We've got a few more day of WATER WORKOUTS. Let's not miss out before the fall chill.Did you miss out on August's E-letter? Take a look right here: http://boualem-aggoune.blogspot.com/2010/08/rethinking-exercise-part-2-time.html
Monday, August 9, 2010
NEW CLASS ANNOUNCEMENT!
STARTING TODAY--NEW TIME!!
Another BEACH WORKOUT ala Boualem!
WHEN? Monday & Wednesday Evenings @ 6 PM.
WHERE? Lake Harbor Park, Norton Shores
(Take Pontaluna west toward and past P.J. Hoffmaster, past Maranatha, on your left after the bridge.)
Meet in the parking lot and we'll take it on out to the beach.
Bring water to drink, a towel (or two) and wear clothes you don't mind getting wet (or dirty)! It's fun and fresh air!
Don't waste anymore days of summer....
START YOUR PATH TO FITNESS WITH ME TODAY!
AUGUST 9TH -- FREE CLASS!
Looking for Tuesday & Thursdays classes at the beach????
7:15 PM!!!!
Contact us for more details.
Another BEACH WORKOUT ala Boualem!
WHEN? Monday & Wednesday Evenings @ 6 PM.
WHERE? Lake Harbor Park, Norton Shores
(Take Pontaluna west toward and past P.J. Hoffmaster, past Maranatha, on your left after the bridge.)
Meet in the parking lot and we'll take it on out to the beach.
Bring water to drink, a towel (or two) and wear clothes you don't mind getting wet (or dirty)! It's fun and fresh air!
Don't waste anymore days of summer....
START YOUR PATH TO FITNESS WITH ME TODAY!
AUGUST 9TH -- FREE CLASS!
Looking for Tuesday & Thursdays classes at the beach????
7:15 PM!!!!
Contact us for more details.
Sunday, August 1, 2010
Rethinking Exercise, part 2 (Time & Attitude)
I asked a busy mom of 5 young children how she makes time for fitness--no gym membership, no personal trainer and no nanny! This is what she says:
Well, right now the training program only takes about 25 minutes and if one is honest, they can find 25 minutes to do something if they REALLY WANT TO. To say "I don't have 25 minutes to exercise" is a cop out, in my opinion.
I find that if I don't do it sometime in the morning, it doesn't get done. Once the twins go down for their morning nap, I tell the older children I'm going to exercise and I get on the treadmill. I'm firm about this. They aren't allowed to talk to me or ask me any questions. On the weekend, my husband knows that if its my morning to run (right now its every other day) then that is my top priority, period. I don't care if we are late. He will let me exercise or I won't go . . . . . whereever it is he might want or need to go.
The fact of the matter is that our families will make their priority whatever we impress upon them is OUR priority. At some point in time, I HAVE to take care of myself. That is reasonable. EVERYONE has needs, including Mom.
That might sound a little harsh but its been a journey to get myself there and my family now understands that for these moments when Mom is exercising, Mom is first, and that is ok.
As a personal trainer, I love reading this! Don't get me wrong, I love training people. That's my job--my passion. But when I see this kind of self-motivation, I am thrilled. I wished everyone would have this kind of attitude. This mom--who has plenty of excuses NOT to exercise knows what I know: exercise is more than beneficial. It's essential. And thank you Kelly! Keep at it.
Here's a thought... If you don't know how to take care of yourself, how can you know how to take care of others?
Looking Past the Barrier
Many times, the reason for not exercising is a lack of vision. Sure, you have visions of a fit, trim beach bods, but the picture of the path getting you there is blurred. It's marred by misconceptions--that exercise is hard, a burden and time-consuming... If this is you, you're missing the best part! Exercise is a gift all by itself.
FALL IN LOVE WITH REGULAR EXERCISE!
1.) Exercise has immediate benefits!
For example: Exercise reduces stress--naturally and clears the mind. People who exercise actually sleep better and have more self-confidence. A little bit of self-confidence can do amazing things for relationships, careers and general quality of life.
2.) Exercise is fun--find YOUR thing! There's something out there for everyone! Timid young ladies may find their love for boxing. Macho men may find yoga exhilarating! Be open to new things. There isn't just one way to get fit.
3.) Exercise gives back time! You read it right. When you go home from work or school, really--how productive are you? You're all tired out! Make time for exercise and I guarantee, you're going to have more energy and get more things done after work than you ever have!
4.) Exercise fights depression. This goes along with #1-3. Exercise helps our bodies naturally feel better. It's an actual physical thing, too--it's not just all in our heads.
5. Exercise has many definitions. Think outside of the body-building box. If you can take five minute breaks every hour, take some time to clear your head and do something physical. Do a couple set of wall push-ups one time, dips another time, walk briskly up and down there stairs the next time... You really won't break that much of a sweat.
BODYBUILDING BASICS
Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.
This month's spotlight? SHOULDERS!
Don't forget shoulders in the workout routine! (And I'm really talking to the ladies here. Most weight-lifting men wouldn't dare miss shoulders!) It's good for posture--and it looks great! Strong shoulders complete and compliment the silhouette.
My big 3 for the shoulders are: SHOULDER PRESSES, LATERAL DUMBBELL RAISES and UPRIGHT ROWS.
I advise many to do their shoulders all on a day of their own. For the serious bodybuilders, I also prescribe trapezoid (traps) exercises on shoulders day. (Trapezoids are muscles in the back, often not targeted in certain back exercises.)
FEATURED RECIPE
Coming mid-month...
Well, right now the training program only takes about 25 minutes and if one is honest, they can find 25 minutes to do something if they REALLY WANT TO. To say "I don't have 25 minutes to exercise" is a cop out, in my opinion. I find that if I don't do it sometime in the morning, it doesn't get done. Once the twins go down for their morning nap, I tell the older children I'm going to exercise and I get on the treadmill. I'm firm about this. They aren't allowed to talk to me or ask me any questions. On the weekend, my husband knows that if its my morning to run (right now its every other day) then that is my top priority, period. I don't care if we are late. He will let me exercise or I won't go . . . . . whereever it is he might want or need to go.
The fact of the matter is that our families will make their priority whatever we impress upon them is OUR priority. At some point in time, I HAVE to take care of myself. That is reasonable. EVERYONE has needs, including Mom.
That might sound a little harsh but its been a journey to get myself there and my family now understands that for these moments when Mom is exercising, Mom is first, and that is ok.
As a personal trainer, I love reading this! Don't get me wrong, I love training people. That's my job--my passion. But when I see this kind of self-motivation, I am thrilled. I wished everyone would have this kind of attitude. This mom--who has plenty of excuses NOT to exercise knows what I know: exercise is more than beneficial. It's essential. And thank you Kelly! Keep at it.
Here's a thought... If you don't know how to take care of yourself, how can you know how to take care of others?
Looking Past the BarrierMany times, the reason for not exercising is a lack of vision. Sure, you have visions of a fit, trim beach bods, but the picture of the path getting you there is blurred. It's marred by misconceptions--that exercise is hard, a burden and time-consuming... If this is you, you're missing the best part! Exercise is a gift all by itself.
FALL IN LOVE WITH REGULAR EXERCISE!
1.) Exercise has immediate benefits!
For example: Exercise reduces stress--naturally and clears the mind. People who exercise actually sleep better and have more self-confidence. A little bit of self-confidence can do amazing things for relationships, careers and general quality of life.
2.) Exercise is fun--find YOUR thing! There's something out there for everyone! Timid young ladies may find their love for boxing. Macho men may find yoga exhilarating! Be open to new things. There isn't just one way to get fit.
3.) Exercise gives back time! You read it right. When you go home from work or school, really--how productive are you? You're all tired out! Make time for exercise and I guarantee, you're going to have more energy and get more things done after work than you ever have!
4.) Exercise fights depression. This goes along with #1-3. Exercise helps our bodies naturally feel better. It's an actual physical thing, too--it's not just all in our heads.
5. Exercise has many definitions. Think outside of the body-building box. If you can take five minute breaks every hour, take some time to clear your head and do something physical. Do a couple set of wall push-ups one time, dips another time, walk briskly up and down there stairs the next time... You really won't break that much of a sweat.
BODYBUILDING BASICS
Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.
This month's spotlight? SHOULDERS!Don't forget shoulders in the workout routine! (And I'm really talking to the ladies here. Most weight-lifting men wouldn't dare miss shoulders!) It's good for posture--and it looks great! Strong shoulders complete and compliment the silhouette.
My big 3 for the shoulders are: SHOULDER PRESSES, LATERAL DUMBBELL RAISES and UPRIGHT ROWS.
I advise many to do their shoulders all on a day of their own. For the serious bodybuilders, I also prescribe trapezoid (traps) exercises on shoulders day. (Trapezoids are muscles in the back, often not targeted in certain back exercises.)
FEATURED RECIPE
Coming mid-month...
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