Personal Training
To all my PT Clients - This page is especially for you.
Watch for Fit Tips, news and more. Keep up the great work!
NEW !! TRX Training System. Try a group PT session or book a one on one session to try it out!
Try - Vitabot - our new nutritional tracker and meal planner. Watch the vitabot demo at the Only Womens Fitness Home Page - click here!
For more information and/or to sign up just let me know.
Spinning
Tuesday Mornings 9 - 9:45
Cardio Training- are you doing enough?
Whether it’s the last stubborn five pounds or more than 20 pounds, many people struggle to lose weight even when they embark on regular cardio training. Why? The answer is pretty simple—the workload is just not intense enough. For effective results, cardio training should cause you to take deeper breaths than usual, over a prolonged period of time. For example, training on an elliptical at level two for half-an-hour when you’re able to work at level nine will not give you the results you want. To monitor your cardio intensity, use the Rate of Perceived Exertion (RPE) scale—a subjective measure of how hard you’re working.
Reading the RPE Scale
10 Extremely intense, gasping for breath
8-9 Great effort, able to work at this intensity no longer than 5 minutes at a time
6-7 Moderate effort, able to work out for about 15+ minutes, breathing heavier than usual
4-5 Easy, able to work out for 30+ minutes
0 -Catching up on your TV time
For effective cardio training, aim to work out at an RPE between 6 to 8 out of 10. As you use various cardio training methods, you’ll learn more about your body, how it moves, what it can do, how much it can handle, and what it needs to be challenged. Try various cardio activities like hiking, swimming, cycling, running, rowing, dancing, and tennis to boost your fitness levels and maintain your dedication.
Why women should weight train
• Helps with weight loss - As a metabolically active tissue, muscle burns calories 24/7, raising metabolism. Looking to lose weight? Lift!
• Helps build strong bones - Strength-training helps increase the integrity of the skeletal system, protecting against osteoporosis.
• Improves your quality of life - Everyday activities such as gardening, carrying groceries, or playing with kids or grandkids become easier. Life becomes more enjoyable and you feel great.
• Aerobic exercise isn\\\\\\\'t enough - For years, aerobic exercise was thought to be the optimal method for women trying to lose weight. While cardiovascular exercise provides many health benefits and is excellent for heart and lungs, it\\\\\\\'s only one portion of a successful weight-loss program.
• You won\\\\\\\'t bulk up - Women don\\\\\\\'t have enough of the hormone testosterone to bulk up from moderate lifting. Bodybuilders train daily for hours and eat a regimented diet in order to look the way they look.
Post Exercise Nutrition
After intense exercise you need to provide fuel to your body within 20 - 30 minutes. After exercise your body will continue to breakdown lean muscle - unless some carbohydrate, protein and fat is ingested. Eating within that 1/2 hour initiates protein synthesis (rather than break-down) and your body can recover more effectively while building lean body mass.
What is a great recovery meal?
Chocolate Milk
A sport bar
A half meat or peanut butter sandwich + glass of juice
A fruit smoothy
A bowl of cereal + banana
Etc....
Enjoy!!
ARE YOU GETTING ENOUGH WATER?
- 75% of North Americans are chronically dehydrated
- 37% have a thirst mechanism that is so weak it is often mistaken for hunger.
- Even mild dehydration will slow down metabolism by as much as 3% - that is a lot of extra body fat in one year!
- Lack of water is the number 1 trigger of daytime fatigue.
- Research indicates that 8 - 10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
- A mere 2 % drop in body water can trigger difficulty focusing on the computer screen.
- Drinking 5 glasses of water daily decreases the risk of colon cancer by 79% and one is 50% less likely to develop bladder cancer.
- Are you drinking the correct amount of water? Carry a water bottle with you in the morning and empty it before lunch - repeat the process in the afternoon. Do not miss this inexpensive way of helping yourself!