Check out Work It Personal Training featured on KXAN’s news clip covering Mayor Will Wynn’s 2009 Resolution Run on January 2!

Today clients, friends and I joined Mayor Will Wynn and about 100 other runners for the annual Resolution Run. This run kickstarts the Mayor’s initiative to make Texas the fittest state by the year 2020. We started at Austin City Hall and Lady Bird Lake Trail across the street. It was a fun-run, so everyone ran their own pace and distance. Thank you to the Work It supporters who came out!

Going to a lot of holiday parties? Interested to know how many calories all those festive drinks have in them? Here is an article that helps answer that question. (Source: SCW Fitness Newsletter 11/28/08 www.scwfitness.com, Click here for a printable version)

“The holidays can really wreak havoc on our routines and our bodies. Most of us who are conscious of our eating know that the ultra rich whipped cream topped pie served hot over double chocolate chip ice cream is a little over the top. We also know that completely depriving ourselves of our most beloved holiday treats is not necessary. Everything in moderation as the saying goes. Fitness enthusiasts have adapted to smaller portions eaten slowly and enjoyed completely sans guilt! However, when it comes to our beverage consumption, some of us are far less aware and diligent. Review this list of nine popular beverages that pack a substantial caloric blow: SURPRISE!

• Long Island iced tea (8 oz): 780
• Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
• White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
• Hot chocolate with peppermint schnapps (8 oz): 380
• Pina Colada (6 oz): 378 calories
• Eggnog with rum (8 ounces): 370
• Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
• Coffee liqueur (3 ounces): 348
• Godiva chocolate liqueur (3 oz): 310

In order to work off just one Long Island iced tea, one would have to run a 6 minute mile for more than 45 minutes. The other option, of course, would be to cut the 700+ calories from your other consumption, i.e. food; which is one third of what most people eat in a day. The other alcoholic drinks on the list are better, but not terrific in terms of calories ingested. It is therefore extremely important to maintain a normal pattern of exercising while imbibing at holiday parties, which also include calorie laden food probably not part of your every day fare.

For your reference, here are some drinks with a lighter touch:

• Ultra-light beer (12 oz): 64-95
• Mimosa (4 oz): 75
• Mike’s Hard Lemonade (11 oz): 98
• Light beer (12 oz): 95-136
• Wine spritzer (5 oz): 100
• Rum and Diet Coke (8 oz): 100
• Champagne (5 oz): 106-120
• Bloody Mary (5 oz): 118
• Red wine (5 oz):120
• White wine (5 oz): 120
• Port wine (3 oz):128
• Green apple martini (1 oz each vodka, sour apple, apple juice): 148
• Spiced cider with rum ( 8 oz):150
• Martini (2.5 oz): 160

It is important to also know a few things that equate to a rational caloric balance. Most people burn between 300 & 600 calories an hour during exercise depending on everything from style, intensity, conditioning, gender, weight (both body weight and the equipment used), and health. ADDING more bouts of exercise will be difficult in this most wonderful, but busy time of year. Reduce intake where you can to account for the variations in your routine, never drive after drinking even one “extra” drink, and always have a back up plan in case you can’t drive. Choose wisely, but enjoy the festivities of your culture, faith, and/or traditions. This time comes but once a year and being aware is a first step toward guilt free—and added pound free—celebrations. Now you know!”

****calorie references from WebMD

There is increasing evidence that shows that chronic sleep deprivation and sleep disturbances could contribute to weight gain. Over the past 40 years the percentage of adults in the U.S. getting less than 7 hours of sleep each night (on average) has risen from 16% to 37%. Could this, along with other environmental and habit factors, be a contributing factor to weight gain in the U.S.?

Studies on sleep deprivation show that people who, on average, get 4 or less hours of sleep each night have higher levels of ghrelin in their blood and lower levels of leptin. Gherlin is a hormone that stimulates appetite and hunger while leptin is a hormone that acts to suppress appetite. Studies have also shown that those who are sleep deprived tend to crave more calorie-dense foods, mostly simple carbohydrates. These combined findings lead many in the medical profession to believe that lack of enough quality sleep could be negatively effecting the waistlines of Americans.

Bottom line, try to get at least 7 hours of quality sleep most nights even if you think your body does not need it. Try to make your sleeping environment as comfortable as possible and maintain a sleeping routine as best as possible. If you have difficulty falling to sleep or staying to sleep consult your physician who can hopefully help you remedy the problem.

Healthy dreams…

(Please consider this post as general information and not medical advice; always follow the advice of your physican.)

Many people have experienced what is called a “stitch,” or a cramp, in the side of their abdomen when running or doing other cardiovascular activities. There have been many theories but the newest evidence shows that this is caused by the stress placed on ligaments that connect the abdominal organs (mostly the liver) to the diaphragm. Every time you take a step to run or hop during jumping rope for example, you are placing stress on these ligaments. Additionally, irregular breathing places more stress on the diaphragm. All this stress results in the diaphragm muscle cramping.

So, when it happens what can you do? Slow down or stop your cardio exercise. Bend in to the cramp to bring the diaphragm and organs closer together while placing your hand under the rib cage to help lift the organs (gently). Breathe deeply and calmly.

What can you do to prevent this? Don’t take shallow breaths during your cardio workout; breathe deeply and uniformly. Don’t start your cardio workout immediately after eating or drinking a lot; wait for your meal to settle. Keep your upper body warm if it cold outside.

Have a question? Ask me!

(Please consider this post as general information and not medical advice; always follow the advice of your physican.)

According to Men’s Health:

The average man consumes about 2,679 calories on average during a normal day; he consumes about 3,000 just during Thanksgiving dinner!

Over the holiday a fit guy will gain about half a pound of fat while overweight guys will gain about two pounds on average.

Don’t over do it!!!

The holidays are here! This means that many of us will be invited to numerous parties, brunches, dinners, and other gatherings all of which will be a great opportunity to eat and drink healthily. One could only wish! The fact is that most of the parties we attend will have plenty of guilty pleasure foods ranging from cookies and pie to cheesy casseroles and buttery breads. It’s easy to forget about the calories. Everyone is eating, drinking, and having a good time, why shouldn’t you? Chances are you’ll also be given a little (or a lot of) guilt for not having at least a taste of everything. However, with a little planning you can save yourself from the holiday pounds that you could pack on over the holidays. Here are a few tips.

• Make holiday dinners sensible. Don’t feel the need to make everything that can possibly be considered part of the dinner. Steam side dishes instead of sautéing them in butter. Limit the amount of cream and cheese you use. Choose one guilty pleasure dish that everyone likes and make that your only “unhealthy” choice.
• Eat a small, healthy meal before you go to a party. This way you are not tempted to make your entire dinner out of party food. Limit yourself to one or two small selections at the party.
• Make every other drink water and start with water. You will save yourself the calories and possibly the embarrassment of being the tipsy one at the company dinner.
• Arrive after the meal is complete If you have many places and parties to go to in one day. You will be less likely to get a guilt trip for not eating.
• Maintain your healthy diet choices when not at a party or event. It is tempting to throw your healthy eating habits out the window all together this time of year. It is important that you try your best to stick to your regular, healthy diet.
• Enjoy yourself and don’t stress too much about it!!! Go ahead, live a little and certainly don’t drive yourself crazy thinking of the calories in grandma’s pumpkin cheesecake pie. Make sensible decisions and don’t overindulge.

Healthy Holidays!

Have any suggestions to help others through the holiday food blues? Please share your ideas below. Thank you!

Now that cold and flu season is upon us I get asked many times if it is fine to workout when you’re ill. Here is an article I found addressing this topic. (Source: SCW Fitness Newsletter 10/31/08 www.scwfitness.com, Click here for a printable version)

“As cold and flu season approaches, this question resonates with every trainer, instructor, and participant. All too often a few days off to feel better leads to a downward spiral of getting out of the fitness habit. Those who have had prior battles with the issue are resolute that they will work out no matter what. Unfortunately, some things require that we take a short break. Injuries, obviously, require rest. Some illnesses also demand down time in order to go away.

Much research, including a recent study by the Academy of Sports Medicine, indicates that there is no reason to stop working out when you have a cold. The above/below the neck rule applies. If your symptoms are above the neck, i.e. sniffles, sore throat, colds, etc. it is okay to work out. You may not have your usual stamina or strength, but fighting through the illness may actually shorten its duration. Carefully assess how you feel as you progress through your class, run, or workout and listen to your body. Drink plenty of fluids and allow additional recovery time if you are feeling weak or achy.

If your symptoms manifest lower in the body, i.e. nausea, vomiting, difficulty breathing, then take a few days off. NEVER work out with a fever. These illnesses place extra demands on virtually every system in the body. Continuing to work out through these symptoms will probably prolong the illness. Be careful, specifically with stomach illness, to stay hydrated. You may not feel like eating, but using sports drinks and clear liquids to maintain the proper fluid intake is critical. Avoid drinks that are sweetened either by sugar or artificial agent as they too may aggravate your already compromised system.

When you do return to the gym you need to lighten your load a bit, especially with cardio. Depending on your energy level and the extent to which you are hydrated—and don’t return until you are re-hydrated, you will likely be able to come back at about 80%. That’s a twenty percent reduction in time, intensity, and weight, depending on the nature of your workout. If you were down for an extended period of time (5-7 days), you may need to return with a day of rest between each session for the first week. Do not forsake a good night’s sleep during that first week after an illness. That is one way to virtually guarantee that your weakness will linger.

Listen to your body, drink lots of water, and don’t rush the healing. If you do not permit yourself time to get well, you will likely relapse. Within two to three weeks you should find that you have reclaimed your previous strength and stamina. If you seem to have recurring instances of illness for more than a month, you should definitely see your doctor. You may need more than water and rest to kick whatever has infected you. When you are well, get back to the gym, track, dojo, etc. and require yourself to be active for at least 15 minutes a day for 16-21 days STRAIGHT. This will help re-establish your workout habit and give you a jump start on your road back to improved fitness. Then, you can safely resume your normal workout pattern. Now you know!”

(Please consider this post as general information and not medical advice; always follow the advice of your physican.)