Gym Germs

You see it in the locker rooms but it’s still hard to believe people do this. Men (not that I’ve gone into the men’s locker rooms, but you do hear about it) and women are guilty of this. Walking around a gym locker from the bench, to the toilet, to the shower barefoot is not that great for you. It may be easy, and it may save a you a couple seconds or a minute. But consider this, if you do this you’re opening up yourself to a whole mess of issues such as athletes foot.

Some Tips:

Now yes I know it’s impossible to rid your life of germs, but to avoid walking around in or sitting your bare bum in someone elses sweat and catching something:

1) Place a towel down on the bench if you must sit bare bummed in the locker room.

2) Buy  a cheap pair of slippers just for the gym.

3) Be careful where you drop or place your comb and brush.

I’ve seen people leave a Spin class soaking wet and leave sweat puddles all over the floor and benches. You don’t want any bad stuff growing on your scalp.

The time it takes to put some slippers on or place a towel down will save you more time at the Dr.’s or time that you have to spend nursing a rash that you got from someone you haven’t even met.

http://www.natashalinton.com

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Holiday Eating 101

So the holiday season is here and you’re worried about gaining those extra holiday pounds or letting your time spent in the gym go to waste. Fret no more! Here are 10 simple tips to help you stay on track and not lose sight of your goals:

1- If your plate is large, eat ½ of it and save the rest for later or another day.
2- Drink plenty of water. To give your water a little more life, add some lemon. Lemon also aids in digestion.
3- Keep sugary drinks to a minimum.
4- If you order something such as stir- fry when dining out, ask to get the teriyaki sauce on the side. This way you control the amount of sauce that goes on the food.
5- Look for the healthy section of the menu. Many restaurants have this.
6- Sorry, skip dessert. This goes for you especially if you have strict goals. If you must have some sweets, share it with someone.
7- Don’t get too full.
8- Don’t forget your veggies.
9- If eating fried foods, take off the skin.

10- Don’t forget your fruit for breakfast.

Have a safe and healthy holiday season!

For more information:

Natasha@natashalinton.com
http://www.natashalinton.com/

Enter to Win 6 Weeks of Expert Online Fitness Training/Diet Planning with Grocery List

In preparation for 2008/2009 holiday (eating) season, I am participating in the Esculon.com Holiday Gift Fest.

Where you can win all sorts of goodies.
I am giving away 6 weeks of online training with a diet plan and grocery list

Just for participating you will receive a Natasha Linton Fitness logo item.

The rules are simple:
1) 1-2 paragraphs in the body of an email, explain how you plan to keep fit throughout the coming holiday season.
2) In the subject line write “Holiday Gift Fest”.
3) Tell me where you’d like the logo item mailed.
4) Contest is open until December 15, 2008

What you can win:
Complete Customized Workouts
» Exercies utilize the equipment you have » Fitness plans for your goals » Adjust workouts at anytime

Workout Report Logs
» Get advice from a certified fitness trainer» Personal fitness log maintained automatically » Watch your fitness level increase » Maintain your log via the internet

Exercise Videos
» Ensure proper techniqe, and faster results » Plays in most standard browsers » written instructions and exercises
» Unlimited email access to ensure your success

Good Luck,
Natasha

Feel free to email with questions: Natasha@natashalinton.com

Visit http://www.natashalinton.com/ to find out more about online training.

How to Choose a Personal Fitness Trainer

You decide that you want to hire a personal trainer because you lack motivation, reached a training plateau, have no clue what to do to reach your fitness goals, or need to change your exercise routine.Before you do there some some things to look for in a personal trainer. After all you dont want to choose just anyone and risk getting hurt.
First, there are different ways to go about finding one. You can simply hire one through your gym, or you can hire a private trainer by referral or by searching the internet. On the internet you can Yahoo! or Google specific search words such as Manhattan trainer, for a trainer in your area.
Remember a trainer you’ll want will:
1) Have a nationally recognized certification. DO NOT hire someone without a certification or fitness related degree. Among the certifications to look for are ISSA (International Sports Sciences Association), NESTA ( National Exercise and Sports Trainers Association), NSCA (National Strength and Conditioning Association), and ACSM (American College of Sports Medicine).
2) Before putting you through a workout will sit with you to chat about your goals, your strengths, your weaknesses, fitness history, medical history, and to take some baseline measurements. Make sure they ask you a ton of questions about yourself.This is important. There are cases where a medical doctor needs to step in the picture and give clearance for a client to start training. Make sure this is not the case with you. Here you can ask for proof of their work, such as testimonials.
3) Make sure a reassessment in 6 weeks or so is scheduled during your first meeting.This is a way to be sure that you are in fact on track to reach your goals, or you’ll find out that something needs to change in your program. Watching those numbers (your measurements) drop is great motivation.
4) Also, a good trainer is always researching.

For more information
http://www.natashalinton.com

Recent Ads on High Fructose Corn Syrup

Recently there have been print, tv, and online ads from the Corn Refiners Association about how good for the body high fructose corn syrup is (HFCS). They  claim that HFCS is ok since it is ‘made from corn”, “nutritionally the same as sugar”, and fine in moderation. This advertisement campaign can be found at http://www.sweetsurprise.com/. This has caused quite a stir between two parties; those who believe its damaging for our bodies, and those who believe its just fine in moderation.

There is a correlation between the growth rate of diabetes, the obesity epidemic and the higher usage of High Fructose Corn Syrup. HFCS is found in many foods that are often high in calories and low in nutritional value. It is found in many manufactured foods like candy, cereals, pizza, cookies, beer, yogurts, and even baby foods. Fast food restaurants use it throughout many of their products from the buns, condiments, drinks and other items. If concerned, you can limit the amount of foods you consume that contain HFCS. As you can see it’s everywhere. Also, those concerned with genetically altered foods should avoid this. It is processed with genetically modified enzymes.

For more information on this subject email natasha@natashalinton.com

email natasha@natashalinton.com

Push Ups

For a great upper body workout that costs nothing, requires very little space, calls for no equipment, try pushups:

· Start in the up position with your stomach down and legs straight out behind you
· Make sure your hands are a little wider than shoulder width apart
· Keep your head up and face forward. Do not look down
· Breathe in on your way down and breathe out on your way up
· Straighten your arms as you push up
· Don’t slouch- your back must remain straight
· Remember to always keep your stomach tight

Variations
If straight legged push ups are difficult at first, you’ll also get results by bending at the knees and keeping your knees on the floor

For more information visit http://www.natashalinton.com/ or
email natasha@natashalinton.com

What is this Pilates and Where Does it Come From?

Pilates pronounced (puh-la-teez) was created by German born Josef (Joseph) Pilates out of necessity to rehabilitate detainees of internment camp during WWI. While in the camp himself, he developed exercises with the tools that were available such as bed springs to allow bed ridden patients to exercise. This device is known today as the Cadillac.

In the early 1920’s Pilates immigrated to the US and settled in New York City. There he opened an exercise studio where he trained and rehabilitated dancers. Dance legends such as George Balanchine and Martha Graham were two of his students and incorporated Pilates into their training. Originally, Pilates named this method of physical fitness-Contrology and defined it as “the comprehensive integration of body, mind and spirit”.

Among the benefits of Pilates are:
· Increased flexibility
· Increased body awareness
· Increased core strength
· Preventing / helping joint injuries

Pilates has its own original distinguishing movements and also borrows from dance, yoga, and gymnastics. One can get a great workout with only a mat. Moreover it will enhance any sport or activity as it emphasizes proper breathing, and integrates the trunk, pelvic alignment, and shoulder girdle.

Check with natashalinton.com for more on Pilates and how to incorporate it into your current routine and lifestyle.

Copyright © 2008 by Natasha Linton

Finally, the Easy Way Out! Exercise in a Pill

Exercise in a Pill? Throw away those workout DVDs, exercise books– cancel your gym memberships and tell your friends and family that the ‘exercise in a pill’ is finally here (again). You wish!
With the new hype, people are unfortunately bound to buy into is this new exercise in a pill. In preliminary tests, the exercise pill makes mice run faster, burn fat, and build lean muscle. That’s right, all the positive effects of exercise.
Maybe Not Really Exercise in a Pill
What about the other positive effect that naturally comes along with working out such as, fighting and preventing major diseases– high cholesterol, high blood pressure, mental stress, osteoporosis? No research results have been published attesting to the exercise in a pill’s ability to improve health.
“[Exercise] not only involves skeletal muscle fibers, but the main muscle we depend on, the heart,” Dr. Linn Goldberg, head of the Division of Health Promotion and Sports Medicine at Oregon Health and Science University, says. ‘He adds that believing that you’ve exercised by taking a pill is “like being placed on third base and thinking you hit a triple.” (ABCNEWS)
We also haven’t been given any widley published information about potential harmful effects of the exercise in a pill.
Exercise in a Pill– No Substitute for Hardwork
Before looking up to the mice, do the research yourself and ask questions. Remember, if its too good to be true, then it probably is. There’s no substitute for a good fitness program. A good workout helps relieve stress, gives you more energy and improves long term health. When its called ‘health’ and not exercise in a pill, we might have a reason to get excited.
For more information contact Natasha at mail:natasha@natashalinton.com
Share your thoughts on this and other fitness topics at::http://natashalintonsport.blogspot.com/ or www.myspace.com/natashalinton
Copyright © 2008 Natasha Linton
Before starting any exercise program consult your physician.

Pump Iron-Fight Osteoporosis

I know that many of you out there, no matter what advice you are given, still believe that resistance training is not for women. You’re afraid to “bulk up”, or to “look like a man”. I’m here to tell you to stop worrying!
It takes a lot of heavy weight work to do either one of the two. Most Importantly, the benefits of resistance fitness training for women are numerous. Preventing and treating osteoporosis being one of the most important.
Osteoporosis is a bone condition caused by loss of bone mineral (calcium and phosphate) and bone density in which bones are fragile and are more susceptible to breaking. The disease, commonly seen in elderly women, can make simple falls result in a broken hip or arm. Needless to say, the condition can take a huge toll on ones life.
Regular resistance training is essential in helping to prevent Osteoporosis. Exercise can reduce the risk of falls by strengthening your muscles, bones and improving your balance. Also, bone mineral density (BMD) will increase. Bones become thicker when having to continually lift heavy loads.
Be proactive, attack osteoporosis before it attacks you. The earlier you start regular exercise, you decrease your chances of developing the condition. For women already diagnosed, it isn’t too late to fight! Resistance training can still give you much needed relief. Before beginning any exercise program, consult your physician.
Below are some osteoporosis prevention exercise tips:
Work with a trainer to help you develop a safe program
Avoid high impact exercises that will put too much stress on your bones
Always practice proper form to keep from getting injured
Resistance training will not only help you stand tall, you’ll build great muscle definition to show off.
Copyright © 2007 by Natasha Linton

As seen in Michael Seril Fitness Magazine

www.natashalinton.com

Keep the Carbs

So often, people are lead to believe that carbohydrates are your enemy. NEGATIVE- In actuality carbs are needed to help make our meals balanced and to neutralize fat. We need enough proteins, carbohydrates, and fats each day. Carbohydrates are the body’s main source for energy used almost exclusively by the brain and nervous system. It’s when you consume more carbs than you burn the excess is stored as fat. During high intensity workouts carbs are the primary fuel source for the body.
Only if the carbs are simple (sugar) then a low carb diet may help you to lose weight. Cutting this important nutrient out of your diet can hurt your athlete performance. If you go without carbs for several days your body starts to use protein as its energy source which will then prevent the protein from doing its job which is to fuel your muscles. So you will burn muscles as well as fat.
So before you decide to start a fad diet that tells you carbs are bad, think about a meal plan that tells you to eat small meals every 2-3 hours a day featuring the right amounts of carbs, fats, and proteins if you’re looking to lose weight.

As seen on UpMovement.com
For more information:

Natasha Linton at Natasha@NatashaLinton.com