Trouble Areas 101
April 13, 2009
by Natasha Linton
as seen in mamawantsasixpack.wordpress.com
Some of the common trouble zones on the body for both men and women are arms, thighs, abs, and butt. First, if you’re on a mission to make these areas trouble no more, remember this, ignore any advertisement that promises that you can still get the body that you want or get great abs without having to do anything at all. It does not work that way. You’ve got to do work.
Some important keys to reshaping that body that you want are:
· Exercise and good eating habits should always be kept together. You can join a gym exercise at home to a workout DVD, or take up a new activity such as walking.
· Engage in some form of resistance training (body weight, kettlebells, dumbbells).
· Eat lean, eat often and drink water.
· Find some time in your schedule for the gym or for exercises you can do at home even without equipment. Do not let anything stop you. There will be setbacks. Keep motivated! Keep Moving! Keep Committed!
Natasha Linton
NYC Personal Trainer
Your Secret Weapon For Weight Loss
March 26, 2009
Welcome guest blogger Jena La Flamme!
About Jena
Jena la Flamme is a Weight Loss Coach and the director of the Jena Wellness Center in Manhattan. She coaches clients to fit into their favorite clothes and never feel overweight again. Jena is also a professional speaker and workshop leader, a published columnist and can be seen on her own wellness show on the GoWellness channel of www.podcastgo.com. Having transformed her own body and her relationship with food, weight loss Jena-style encompasses a fun, easy and pleasurable approach to nutrition and lifestyle choices. Download your free copy of her report: “Fit Into Your Favorite Clothes and Never Feel Fat Again, Without Dieting, Pills, Calorie-Counting or Deprivation, and With Joy, Pleasure and Fun” at www.jenawellness.com
by Jena la Flamme
In our rush to embrace anything and everything that might get us down to our ideal weight, we often overlook one factor that—in my seven years coaching clients to lose weight —I have come to believe plays an enormous part in how easily and quickly we are able to slim down.
When we think about food affecting weight gain or influencing energy levels, we tend to think in a reductionist manner, breaking food down to scientifically quantifiable components. The angle that often gets overlooked is the quality of how we eat: do we eat slowly, savoring each bite, or do we shovel the food down our throats? Are we harried and rushed, or do we take the time to enjoy our meals?
Why does this effect weight loss? Because the stress response—the famous “fight or flight” response involving adrenaline and cortisol—that gets activated when we are in a rush, or thinking anxiously about all the difficulties and stresses in our lives, is about as helpful to your digestive system as a big tub of Ben & Jerry’s is to your thighs.
When we are in the stress response, all our body’s resources go into preparing us for immediate action. Digesting food properly and absorbing the nutrients as efficiently as possible are among the lowest priorities when your body thinks there might be a saber-toothed tiger around the corner. Studies have show that you absorb a significant degree less of the nutrition in your food when your stress levels are activated while eating, therefore craving more food, and eating more.
In contrast, when you sit down in a relaxed manner, with even an extra fifteen minutes allotted for eating, your body can relax into the experience. Stress can wait until after the meal as you savor your food, and enjoy company in a cozy social atmosphere.
Now, all of your body’s attention can go where it is supposed to while you are eating. You take in more of the life-giving nutrition of the food.
And what does that translate into? More satisfaction from fewer mindless calories. It’s not about deprivation, it’s about enjoying what you actually eat so much that you don’t need to shovel your face with more of it after you’ve had a decent serving.
Over many years, I have found that my clients who take the time to relax and enjoy their meals, and savor each bite, achieve amazing weight loss results, without feelings of deprivation or self-restraint common to so many diet approaches.
Jena la Flamme is the founder and owner of the Jena Wellness Center, www.jenawellness.com. For readers of Natasha Linton, she is offering a “Lose Weight Without Self-Deprivation” Coaching Session for $97 (normally $197). Call 212-260-6064 and mention the Park Slope Hip Mama offer.
Thanks Jena!
Natasha Linton
NYC Personal Trainer
Making Time for Exercise Is Easy
March 19, 2009
Here is more on finding time to exercise.
This one is from Ace Fitness.
Also, read interview with Fitness Expert Steve Jordan HERE
By now you know that exercise is good for you, and that you should do something on a regular basis. What’s the best time for you to exercise? Any time. Honestly.
For example, when you’re sitting and watching TV, stretch your muscles. Never stretch so hard it hurts. Instead, stretch to the point of mild tension and hold the stretch for 15 to 30 seconds.
A healthy exercise program includes three kinds of exercise: aerobic activity, muscular conditioning and flexibility exercise. You can start your exercise program without investing in any elaborate equipment. For example, you can do simple body-weight exercises at home or at your desk at work, including sit-ups, push-ups and pull-ups.
For basic strength-training exercises, expensive weight-lifting equipment isn’t required. Instead, head for the kitchen and pick up the soup cans you have in the cupboard or the gallon milk jug from the fridge.
Aerobic Activity Can Be Fun
Aerobic activity is defined as prolonged continuous movement of large muscle groups. Translated, that means “do something that keeps you moving.” Ideally, do it for 30 minutes straight. If you don’t have that much time, three 10-minute aerobic activity sessions will benefit you almost as much.
The good thing about aerobic activity is that it includes many of the sports you probably already enjoy. Walking, biking, hiking, dancing, swimming and even basketball are all examples of aerobic exercise.
Another good thing is that you can easily accomplish those three 10-minute sessions with things like taking the stairs instead of the elevator, walking around the neighborhood after work or parking your car farther away from your destination.
You could even turn shopping into an aerobic activity. Shopping involves walking, so don’t stop for 10 minutes straight and you’ve worked in one of your daily sessions! Check with your local mall for mall walker programs and you’ll have company.
Aerobic exercise is definitely good for cardiovascular health and fitness. And here’s something else you’ll like: Aerobic activity can help you lose weight.
Plenty of Good Exercise All Around the House
If you do housework or yard work, you’re doing yourself a favor. The stretching and lifting that housework entails is good exercise. So is work you do outside. Yard work uses many muscle groups, especially activities like planting and working in the garden.
Raking uses your arm and back muscles. Digging gives your arms and legs a workout. And gardening provides a bonus: You’ll have more fresh vegetables and fruits to add to your diet.
Is one time better than another to exercise?
It’s really up to you. You can exercise in the morning, afternoon or evening. Lunch breaks offer an excellent opportunity to get out of the office and exercise. Use your coffee break to take a short walk around the office. Get rid of the day’s stress by fitting in an exercise session after work.
Whatever time you choose, make sure you stick with it, as establishing a routine will help you adhere to the program. For some people, it’s easier to stay with an exercise program when you do it with a friend or coworker.
Make Time to Stay Healthy
Exercise is one of the best things you can do for yourself. If you’re basically healthy, get going right now. If you’re a man 45 or older, or a woman 55 or older, or have any health problems, consult your physician first.
Additional Resource
American Academy of Family Physicians—The Exercise Habit: www.familydoctor.org/online/famdocen/home/healthy/physical/basics/059.printerview.html
Natasha Linton
NYC Personal Trainer
Need motivation?
March 16, 2009
Keep it Moving
February 23, 2009
As seen in Doce Vida Fitness Blog
You’ve got to move it! Exercise is so important no matter who you are. If your goal is weight loss you’ve got to keep from sitting still. For example, when you’re at the gym you should move like you’ve got some life in you from exercise to exercise. Working out helps to fight off diseases, such as, high blood pressure, high cholesterol…not to mention makes you look good.
Not a gym member and have no time to get a little workout in during the day?
Here are some ways to do this:
- Make yourself get up and out during lunch
- Some take smoke breaks. So why not take a walk break?
- Stand up and do some simple stretching at your desk:
- Roll your neck from side to side
- Stand and reach for your toes
- No need to leave your seat today? Again, make yourself.
Go outside, or walk from one point inside of your building to another and back.
How badly do YOU want to get fit?
Natasha Linton
NYC Personal Trainer
Thank you blog tour hosts
February 13, 2009
Thank you all of my blog tour hosts.
Raw food blog of Tanisha Marshall
Click on the links to check out my posts that offered tips from the downloadable The Start Guide.
Natasha Linton
NYC Personal Trainer
Why wait to lose weight?
December 30, 2008
Just a short post to ask, why are you waiting? Today is the day. Why wait until Jan 1? Why hold yourself back from getting the body and health and strength that you deserve? The sooner, the better, the longer you wait the harder it will be to get what you want. Start now. You do not have to go all out especially if this will be your first time in a long time working out. Set some goals. Why do you want to lose the weight? Why do you NEED to lose weight? How often are you going to exercise? Day by day little by little.
Imagine..
Just imagine achieving all of those great things that life has to offer when you have better health.
Imagine being able to go up and down the stairs faster.
Imagine being able to carry more grocery bags in the house from the car and make less trips.
Imagine lifting up your baby or chasing your kids around the house without getting out of breath.
Imagine walking up a flight of stairs without losing your breath
Imagine breathing better
Imagine being better able to handle stress. No more racing heart, no more shaking, no more headaches..
Imaging chasing down the bus or cab with ease
Imagine no more high blood pressure
Imagine no more high cholesterol
Imagine surprising your doctors at your next visits
Much much more to get from working out…
Natasha Linton
Give Your Cardio a Kick!
December 14, 2008
Go Faster! Now a Little Slower Baby!
Give your cardio a kick with interval training (best way to burn fat). By alternating periods of more intense exercise with periods of less intense exercise you’re demanding more of your body and thus burning calories quickly. For example, on a treadmill, or any form of cardio, in between a 5-10 minute warm up and cool down, for 1 minute run at 10mph and then for 2 minutes run at 5mph. Repeat the cycle for 20 minutes. Intensity will vary depending on your fitness level. Consult your Dr. before starting something new.
For more on cardio/interval training: natasha@natashalinton.com
Natasha Linton
http://www.natashalinton.com/newsletters.html
Copyright © 2007 by Natasha Linton
Written for The Oxygen Network 6/07
