Prevent and/or Heal Plantar Fasciitis:

plantar1This problem resembles the pandemic issue of identity theft. Most people I talk to either has, had or knows someone who’s had pain resulting in plantar fasciitis. It seems to be common in our society; so let me help you understand how to prevent and/or treat the problem.

First realize that your feet are the most important and most-utilized body part in your body, so take good care of them. As a general rule, women take care of their feet, especially since they wear sandals. Unfortunately, men are known to forget that their feet even exist until they have pain. Guys, cut your toe nails and if you suffer from nail fungus, address that with a podiatrist. It will not go away on its own.

Understanding how our body works is the first step, so I will explain what happens when you grow up. The arches of your feet are the spring boards for your body. So if you are born with a high arch, you have a lot of spring; if you have flat feet, you are more prone to plantar, ankle and knee issues. It all depends on how active you are and if you are a runner, in which case you might bounce on your feet thousands of times just in a run depending on your running distance. In any event, as we mature, the body naturally loses some of the spring in the arch, and the bottom of your feet will get tighter, if you will.

By the way, the plantar is what covers the entire bottom of the foot, starting behind the toes and goes all the way to the heel where it attaches. So when you walk too far a distance without stretching, wear the wrong shoes or jump repetitively, like in running, playing tennis or aerobics, the bottom of your feet get too much abuse, atrophy (or shrink), and you end up with a shorter plantar than you need for comfort.

There is a way to condition your plantar. You must stretch not only the bottom of your feet but everything leading to the foot. I mean that it is instrumental to stretch your calves, not only the belly of the calf but also the sides. The bottom of your feet also need to be stretched by bending your toes upwards and downwards. It is highly recommended to exercise your plantar in order to keep it playable. A good way to do that is to drop a wash cloth on the shower floor and curl your toes as if you were trying to pick up the cloth, and do it repetitively.

As a fitness professional, I always add foot rolling to the equation. If your plantar is acutely tender because you have already waited too long, use an iced container (like a frozen plastic water bottle or soda can) and roll your heal and foot on it after a day with too much action. Contact us about other great tools you can use to soften the already-tight plantar. Receiving deep Achilles’ tendon massage is also very helpful as well as rolling on a hard surface to help break down the calcification under the heel. Both techniques are very painful at first but will give you improvement quickly.

Let’s talk about your shoes. You can really aggravate your situation by wearing flat shoes without any arch support, closed or opened toes. I’m not talking about exercise shoes; I’m talking about these cute, flat sandals, Ladies, or flip flops, Guys. Wearing a shoe with a little raised heal results in less pressure on the plantar and, therefore, less inflammation and pain. This is the place where women have an advantage over men. Going back to exercise shoes, make sure to read our blog about how to choose the right shoe size.

The next step is therapeutic manipulation and more injury-specific exercises. For more information, contact our coaches at VirtualFitness1.

To step out of bed and walk painlessly is freedom.

Take a step in the right direction.

Your Coach

Fitness: The New You

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A real story of success: A woman whose life took a turn because of weight loss.

Suzan was caught in a whirlwind and could not see the light at the end of the tunnel when she approached us at VirtualFitness1 looking for answers. As with most people, she was familiar with many approaches and tried most of them in the past.

This is a relatable story of an educated professional who raised her kids, worked hard all of her life and managed to gain weight yearly while taking care of everyone but herself until it amounted to a lot of weight. One day she woke up and realized that she was not only endangering her health, but losing freedom and the ability to find a companion to share life with.

It is amazing how much guidance and support will impact someone. Our friend Suzan was positively encouraged and influenced into changing her eating habit, found a loving trainer and received a food plan to help her keep tab of her wellness. With the help of a structured-fitness program and new eating habits, she lost 50lbs in the first year, learned how to exercise and slowly changed her self-image, and enjoyed shopping again. At that point, her life opened up for the better. That is called freedom. Take a look at her after picture. Her before picture is on my Facebook page, Virtual Fitness 1

It’s just like a new identity; a second chance for new experiences.

Get the guideline to do it in a healthy manner and enjoy the privilege.

Your coach, Line Doucet, Virtual Fitness 1

Busy? Shrink Your Workout!

time managementIt is a known fact that to lose weight you need to burn more calories than you take in, but what is the most effective way to get to the goal in the least amount of time?

All our lives are full to the brim! Who has the time to spend two hours in a gym unless you are retired, right? For those of you who desire to feel great, lose a few lbs and get it done before Valentine’s Day, I have valuable tips for you.

First let’s look at the most efficient cardio you can do to burn the most amount of calories in the least amount of time. I am assuming that you exercise regularly, have a healthy heart and will use good judgment as to how far to push.

For starters, stop doing the same workout every time you are at the gym. Too many people use their favorite machines; do the same intensity and same duration. Your body has settled into that and will not give you the same weight-loss results unless you change the pace and shock it with a new routine.

For example, if you most often use swimming for cardio, change it to an elliptical machine or ride the stationary bike, but switch it up occasionally. Use new toys and keep it simple; ten minutes of each works great.

For people without any knee or back problems, I suggest jumping rope. You will save lots of time and burn an amazing amount of calories. Start with 100 skips and increase the duration thereafter. You should be able to skip 100 times within one minute. Keep it all in perspective: If you usually pedal the bike for 20 minutes, imagine jumping rope for 20 minutes non-stop. Yeah!

Another suggestion for an effective calorie-burning exercise is stair climbing or walking up hill on the treadmill “without holding the handles”. I’m referring to trying level 10 and up on the incline.

I also love rowing machines. They give you a whole body workout as long as you understand the form and rhythm. When done correctly, a rowing machine will strengthen your back, improve your posture, strengthen your legs, loosen up your hips and drastically improve your stamina, which results in great weight loss.

Not everyone enjoys cardio machines since they can be boring and generally caters mostly to your cardio vascular system and not bone density or flexibility at the same time. I have one more option which includes an educated, well-varied workout involving every aspect of this discussion, and fun as well; Virtual Fitness.

By far my favorite way to get the most out of my workout is to exercise one on one with a virtual coach. When exercising at a gym, you will need an hour or more to get your workout done. But on Skype or FaceTime, since you have nowhere to go but your living room, your workouts move quickly and are as hard as your fitness level will allow in half the time. Using your time effectively and obtaining all aspects of wellness is not only helpful in alleviating stress but actually will help you relieve stress, save your money and time. Functional exercises or obstacle-type boot camp workouts will give you what you need to achieve a well-balanced routine in the least amount of time and maximize your gain. Results are guaranteed. It is a must try! Check us out at www.VirtualFitness1.com for more details.

Now that we have addressed cardio, let’s talk about eating wisely. Four smaller meals consisting of healthy choices will speed up your metabolism. Have you ever heard of the word anabolic? Anabolic foods are known to take more calories to digest than they contain so they translate into negative calories. It is the kind of food you can eat every day, all day and lose weight enjoying it. Awesome, right?

Celery, green apples, and you remember hearing of the cabbage diet? Yes, they all count on that list. That was the hidden secret behind the soup. Eat cabbage/vegetable soup everyday and lose weight. It is simple, easy, smart and healthful. It will satisfy you because you chew forever and because the food contains a lot of water and most people are dehydrated. You will get double the bonus and feel full before you amount to any calories.

The only down fall is gastric distress. In other words, you will feel gassy but it’s so worth it. Actually, only cooked cabbage will give you bubbles in the belly so eat coleslaw daily, just watch the amount of oil or mayo you add to it. These choices are heart healthy and will help you get to your weight-loss goal in no time.

This is a new year, and you value time and your health more than ever, so get it straight this time around and try a new and more effective system. If what you have been doing for years only keeps you at the same weight and fitness level, try something new and enjoy the benefit.

Enjoy what you do, and most importantly, do it to nurture yourself. No one will ever take as good of care of you as you will. It is called wisdom acquired.

Coach Line

Flat Stomach

flatI’ve been a trainer for 20+ years and I have yet to hear anyone say, “I don’t want a flat stomach.” Whether you live on the beach in Florida or anywhere else, with a flat stomach, you not only look better, you look younger and you also lower your risk of heart disease and other health-related problems.

There are plenty of medical facts supporting the value of lowering the fat ratio around your middle, but let’s get down to practical tips as to how you can achieve that goal if you really want it, no matter the age.

The question that is always asked is: What is the best exercise to flatten my abs?

First, there is no such thing as the “one and only best abdominal exercise”. The abs are made up of a multitude of muscles, so a multitude of angles is best to access the whole. Exercises will definitely add power and shape to the abdominals, therefore get you the beautiful rolls or pack, as it is commonly called.

A sure way to get the most out of your goal is to do a crunch that engages both the lower and upper body at the same time. If you add a little twist here and there, you will probably get the entire abdominal wall and the obliques.

Picture this:

Lie down on your back and raise both legs towards the ceiling. Stretch your arms long over head and with a little rocking motion, raise both arms and try to touch your toes with your finger tips without bending your knees. That will work your abs effectively and you won’t need a lot of repetitions to feel it work. If you lack flexibility, bend the knees a little while trying to extend as much as possible.

I know that no one truly wants to hear this part, but if you’ve ever tried to get a flat belly for a special occasion or bikini season, you know that exercise alone won’t melt all of the belly fat. It is also food, in large part, that is responsible for the result. But I can get you there if you want it, sincerely. This is not rocket science but the law of cause and effect. You cannot eat more calories than you burn if you want to shed a few lbs.

The secret is to speed up your metabolism. So it’s not so hard and can be kind of fun.

1- Up your game with an enhanced activity level, whether it is with a cardio machine, dance classes or martial arts. Just do what you like and do it more vigorously, or increase the machine’s resistance.
2- Eat smaller, more-frequent meals and be sure that they are well balanced so you do not compromise your health or eat too many carbs.
3- Build lean muscle with weight training or functional training. Lean muscle will permanently accelerate your metabolism and give you firm muscle definition.

There you are: The perfect formula for success. It’s not too complicated. And with the guidance of an expert, you will surely get it. We will help you do that at VirtualFitness1. So, if you’re ready to get it done, and you are sincere and committed to making a few compromises, contact us.

If that’s what you want, there are no more blocks. You can do it.

Who wants a flat stomach? Anybody out there interested?

” width=”294″ height=”171″ class=”size-full wp-image-69″ /> I’ve been a trainer for 20+ years and I have yet to hear anyone say, “I don’t want a flat stomach.” Whether you live on the beach in Florida or anywhere else, with a flat stomach, you not only look better, you look younger and you also lower your risk of heart disease and other health-related problems.
There are plenty of medical facts supporting the value of lowering the fat ratio around your middle, but let’s get down to practical tips as to how you can achieve that goal if you really want it, no matter the age.
The question that is always asked is: What is the best exercise to flatten my abs?
First, there is no such thing as the “one and only best abdominal exercise”. The abs are made up of a multitude of muscles, so a multitude of angles is best to access the whole. Exercises will definitely add power and shape to the abdominals, therefore get you the beautiful rolls or pack, as it is commonly called.
A sure way to get the most out of your goal is to do a crunch that engages both the lower and upper body at the same time. If you add a little twist here and there, you will probably get the entire abdominal wall and the obliques.
Picture this:
Lie down on your back and raise both legs towards the ceiling. Stretch your arms long over head and with a little rocking motion, raise both arms and try to touch your toes with your finger tips without bending your knees. That will work your abs effectively and you won’t need a lot of repetitions to feel it work. If you lack flexibility, bend the knees a little while trying to extend as much as possible.
I know that no one truly wants to hear this part, but if you’ve ever tried to get a flat belly for a special occasion or bikini season, you know that exercise alone won’t melt all of the belly fat. It is also food in large part that is responsible for the result. But I can get you there if you want it, sincerely. This is not rocket science but the law of cause and effect. You cannot eat more calories than you burn if you want to shed a few lbs.
The secret is to speed up your metabolism. So it’s not so hard and can be kind of fun.
1- Up your game with an enhanced activity level, whether it is with a cardio machine, dance classes or martial arts. Just do what you like and do it more vigorously, or increase the machine’s resistance.
2- Eat smaller, more-frequent meals and be sure that they are well balanced so you do not compromise your health or eat too many carbs.
3- Build lean muscle with weight training or functional training. Lean muscle will permanently accelerate your metabolism and give you firm muscle definition.
There you are: The perfect formula for success. It’s not too complicated. And with the guidance of an expert, you will surely get it. We will help you do that at VirtualFitness1. So, if you’re ready to get it done, and you are sincere and committed to making a few compromises, contact us.
If that’s what you want, there are no more blocks. You can do it.
Who wants a flat stomach? Anybody out there interested?
[/caption]I’ve been a trainer for 20+ years and I have yet to hear anyone say, “I don’t want a flat stomach.” Whether you live on the beach in Florida or anywhere else, with a flat stomach, you not only look better, you look younger and you also lower your risk of heart disease and other health-related problems.

There are plenty of medical facts supporting the value of lowering the fat ratio around your middle, but let’s get down to practical tips as to how you can achieve that goal if you really want it, no matter the age.

The question that is always asked is: What is the best exercise to flatten my abs?

First, there is no such thing as the “one and only best abdominal exercise”. The abs are made up of a multitude of muscles, so a multitude of angles is best to access the whole. Exercises will definitely add power and shape to the abdominals, therefore, get you the beautiful rolls or pack, as it is commonly called.

A sure way to get the most out of your goal is to do a crunch that engages both the lower and upper body at the same time. If you add a little twist here and there, you will probably get the entire abdominal wall and the obliques.

Picture this:

Lie down on your back and raise both legs towards the ceiling. Stretch your arms long over head and with a little rocking motion, raise both arms and try to touch your toes with your finger tips without bending your knees. That will work your abs effectively and you won’t need a lot of repetitions to feel it work. If you lack flexibility, bend the knees a little while trying to extend as much as possible.

I know that no one truly wants to hear this part, but if you’ve ever tried to get a flat belly for a special occasion or bikini season, you know that exercise alone won’t melt all of the belly fat. It is also food in large part that is responsible for the result. But I can get you there if you want it, sincerely. This is not rocket science but the law of cause and effect. You cannot eat more calories than you burn if you want to shed a few lbs.

The secret is to speed up your metabolism. So it’s not so hard and can be kind of fun.

1- Up your game with an enhanced activity level, whether it is with a cardio machine, dance classes or martial arts. Just do what you like and do it more vigorously, or increase the machine’s resistance.
2- Eat smaller, more-frequent meals and be sure that they are well balanced so you do not compromise your health or eat too many carbs.
3- Build lean muscle with weight training or functional training. Lean muscle will permanently accelerate your metabolism and give you firm muscle definition.

There you are: The perfect formula for success. It’s not too complicated. And with the guidance of an expert, you will surely get it. We will help you do that at VirtualFitness1. So, if you’re ready to get it done, and you are sincere and committed to making a few compromises, contact us.

If that’s what you want, there are no more blocks. You can do it.

Who wants a flat stomach? Anybody out there interested?

A Focused Mind

mindWith our world filled with electronics, having a focused mind is not a luxury but a necessity. Most of us are multi-tasking in at least two different directions at the same time such as driving and dialing a phone.

In fitness, and for peace of mind, we need to slow our mind down to a single-focused task. It is a known fact that people who practice a fitness regiment have greater ease at meditating than people who do not. So exercise not only helps to lower your stress level, your cholesterol level, your blood pressure, it also helps train your mind to be still and focused. A simple test is try to stand on one leg and practice balance while looking around and talking to someone, you will fall back onto both feet very quickly. In order to be good at any balance exercise, you need to still both your mind and your gaze and hold your tummy in.

Certain sports, such as golf, are a constant reminder of your ability to focus and create mental stillness. It is an intellectual game just as much as a physical game. You quiet your mind to avoid the busy inner talk of “this is a tough one; I usually get the bunker”. Once you relax, you can then focus on the ball, and decide where you want it to go. Then you surrender to your swing and follow the outcome. The key is to treat each ball like your first one, without projecting any negative expectations.

A mind that can focus like a laser beam will usually win the game, get the contract, win the fitness competition or achieve any goal that is set with clear intention and sustained concentration. So learn to still your mind.

A few suggested methods:

Breathing: As you inhale, decide to focus; as you exhale, let go of stress. Thoughts are equal to stress, so the more you focus on letting go and relaxing, the more you quiet your mind.

Visualize: Close your eyes for a split second and visualize something that gives you joy. For some it might be the well-achieved outcome; for others a favorite place to go. If you are a visual person, the moment you focus, go to something soothing. It will relax your mind.

Sound: A word or a tone is particularly effective for me. It is my go-to formula for relaxation. You can relate it to saying “ok, I can do this” just before completing your task. Sometimes I just exhale out loud and it does it.

Find the way that works best for you by experimenting. Try each method and feel the results. Feeling is the key; relaxation is the goal.

Share your stories and the results of your experiments.

The goal is to enjoy a fulfilling sports experience, a healthy life and peace of mind. Namaste

The fit test

toes What is being fit? There are, of course, dozens of ways to determine fitness depending on several types of requirements. But for the general mass, this test will help you figure out if your body and fitness level has balance and if it is as good as you thought. In order to evaluate your fitness level, I am suggesting a simple method.

As discuss in a previous blog, there are five general areas to evaluate when establishing a fitness level, so we will take one level at a time and give you a scale to help you determine your rating.

Please listen to your body and don’t overdue the suggested exercises just because you want to beat the scale; yes, I’m talking to you competitive people. Be honest and please pay attention to pain level and heart rate when performing the exercises. This test is just a general guideline.

1. Endurance: Take a large muscle group like your thigh, sit on a leg extension machine at the gym with no added weight and count how many repetitions you can do before needing to stop (Keep in mind that after the burn phase is the sting phase. When you feel the sting, then you should stop). This test could be done with any muscle group, but generally legs are the strongest muscle group on both men and women.

A) 0-15
B) 15-30
C) 30-50
D) 50-100

2. Strength: How much weight can you SAFELY lift over your head as many as eight times, whether you use a couple of hand weights, a straight bar, or a heavy medicine ball?

A) 2-5 lbs
B) 5-12 lbs
C) 15-25 lbs
D) 30-50 lbs

3. Flexibility: Well, can you stand up, bend over with straight knees, and touch your toes? Most people can’t. I am always amazed to see that even flexible people cannot achieve this simple task with straight knees. Is your back as limber as it needs to be for safety in most sports? Lie down on your back and raise your legs towards the ceiling. Flex your abdominals in order to bring your thighs towards your chest while raising your hips off the ground with each repetition. This should be effortless.

4. Cardio: First, you should know what your maximum heart rate should be for your age group. Take 220, minus your age, multiply by 80% and that number should be pretty close to your maximum heart rate. I approximate because this is a basic guideline and some people may feel comfortable talking while exercising at a higher heart rate and some may not. The most important thing is to always be able to speak while exercising and have no over-heated discomfort. No flushed cheeks or pain.

Once that is established, pick a cardio option of your preference whether it is running, elliptical or stair climbing. Clear this portion of the test with your physician if in doubt.
Would you rather do more time or increase your resistance? Considering that each machine is calibrated differently, you probably want to do both, meaning increase resistance or incline on the treadmill, and increase your resistance level as well, or speed.

Since stress tests most always use treadmills, for the sake of this example, we will choose treadmills at an incline of 10 and a safe walking speed. If you have short legs you should be at 3.2; long legs at 3.8 speed.

A) 1-3 minutes
B) 3-10 minutes
C) 10-20 minutes
D) 20-30 minutes

5. Stability and Balance: This little test requires that you stand near a wall or something you might grab if you lose your balance. Stand with one foot right in front of the other foot as if you are standing on top of a line. Close your eyes and try to stay there for 30 seconds without falling off course. I suggest that you try this with a friend standing behind you and ready to hold your shoulders if you begin to sway.

The second test is to stand on one foot while counting the second hand on a clock. The goal is one minute per foot. No cheating.

A) 0-15 seconds
B) 16-30 seconds
C) 31-45 seconds
D) 46-60 seconds

If your rating is:

A. You desperately need a trainer and it is unsafe for you to exercise alone.
B. You are a beginner and you need guidance and support, so please seek the help of a professional
C. You are intermediate. You workout regularly and may be happy with where you are. We still recommend that you seek as much variety as possible.
D. You are fit and doing great. If you find an area with a lower rating, make sure to focus on it until you master it.

As always at VirtualFitness1 we are happy to help.

Ideal body weight

scaleWhat defines a person’s ideal body weight?
It depends who we are asking.

Amazingly enough, the answer to this question varies a lot depending on our self perception. If we ask the American Heart
Association, they will direct you towards a healthy BMI (body mass index) for a heart-healthy range. If you ask a friend about your weight, you’ll usually hear “you look great”. And if you ask yourself, you are most likely wanting improvements.

Try to think of your weight in terms of your need and health. If you love ballet dancing or you have bad knees, you will benefit from being lighter on your feet. But if you are getting ready to compete in a body-building competition, you want the largest muscle mass possible, so you will weight more. Granted, this weight is very low in fat mass.

Your first priority should be health. If your weight is, in part, responsible for high blood pressure, high cholesterol, type-two diabetes or you just don’t fit in your clothes….lose weight.
Food is only food and is not about to run out so don’t eat like it will. Eat until you are satisfied, not stuffed.

Active people eat more because they need the energy provided by food; so if you like to eat more, move more. If you eat several small meals a day, you can speed up your metabolism and use food more effectively. Weight gain or muscle gain is just as hard for people as it is perceived to lose weight and can also impact your health one way or another.

Mainly, be the size that helps you feel good and confident. Try to eat before you are starved just as you should drink before you are thirsty. Avoid overeating and eat balanced meals; you will be happier with your weight and feel energetic as well.

Using the chart below, find your body mass index. If you need help to make adjustments, contact us. At Virtualfitness1, we design food programs adapted to your needs. Some people need a specific diet and others just a simple guideline. Extreme diets are always short term and are a set up for weight gain once you return to a normal eating habit! Not usually the best approach.

What is your BMI? BMI (Body Mass Index) is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years. BMI can be used to indicate if you are overweight, obese, underweight or normal. A healthy BMI score is between 20 and 25. A score below 20 indicates that you may be underweight; a value above 25 indicates that you may be overweight.

BMI Chart

BMI 19 20 21 22 23 24 25 26 27 28 29 30 35 40
Height Weight (lb.)
4’10″ 91 96 100 105 110 115 119 124 129 134 138 143 167 191
4’11″ 94 99 104 109 114 119 124 128 133 138 143 148 173 198
5’0″ 97 102 107 112 118 123 128 133 138 143 148 153 179 204
5’1″ 100 106 111 116 122 127 132 137 143 148 153 158 185 211
5’2″ 104 109 115 120 126 131 136 142 147 153 158 164 191 218
5’3″ 107 113 118 124 130 135 141 146 152 158 163 169 197 225
5’4″ 110 116 122 128 134 140 145 151 157 163 169 174 204 232
5’5″ 114 120 126 132 138 144 150 156 162 168 174 180 210 240
5’6″ 118 124 130 136 142 148 155 161 167 173 179 186 216 247
5’7″ 121 127 134 140 146 153 159 166 172 178 185 191 223 255
5’8″ 125 131 138 144 151 158 164 171 177 184 190 197 230 262
5’9″ 128 135 142 149 155 162 169 176 182 189 196 203 236 270
5’10″ 132 139 146 153 160 167 174 181 188 195 202 207 243 278
5’11″ 136 143 150 157 165 172 179 186 193 200 208 215 250 286
6’0″ 140 147 154 162 169 177 184 191 199 206 213 221 258 294
6’1″ 144 151 159 166 174 182 189 197 204 212 219 227 265 302
6’2″ 148 155 163 171 179 186 194 202 210 218 225 233 272 311
6’3″ 152 160 168 176 184 192 200 208 216 224 232 240 279 319
6’4″ 156 164 172 180 189 197 205 213 221 230 238 246 287 328

Flabby Arms

Now that I have the attention of all of the women, I’m sure…

Flabby arms are a woman’s worst nightmare. We hate them so much that we give them names like chicken wings, flags or wiggle wobble. Occasionally, someone will tell me that they have a genetic predisposition to wobbly arms since their mother, sister and daughter has them, but I would like to have medical evidence for that.

The simplicity of flabby-arm condition is too much skin hanging. What causes skin to hang? For starters, you might need to tone your triceps or rear-arm muscles. If you’ve lost weight or if your arms are thick, you might be a bit too heavy in relationship to your healthy body weight. Remember, you always have the option of keeping your arms down so nothing moves.

On a serious note, if you’ve lost a lot of body fat or weight as a result of illness or a change in your nutrition plan, you will have loose skin even though you are thinner. The body’s skin is elastic, for the most part, but not so much on the arms, I’ve noticed. It all depends on how much weight you have lost and how old you are. Kids have more elasticity in their skin, hence, no flabby-arm syndrome.

Exercises, and especially toning, will definitely help. But I must warn you about doing too much weight training on the triceps muscles. When using a good amount of weight to strengthen the triceps, we also build muscle mass and, therefore, enlarge the arm circumference. That can sometimes give the effect of having thick arms. So if you like a thin, lengthy look, avoid too much weight when looking for firmness. I recommend more repetitions and lighter weight to get the desired look.

For the individuals doing radical weight loss either with a biggest loser formula and hard training or gastric bypass, the excess skin of the arms might not retract entirely and you might possibly need other medical measures to remedy the problem. But before you take that measure, make sure that your weight is stable and will continue to be stable for a good while.

The American way is: I want the results instantly, yesterday. But please be kind to yourself and opt for the healthy approach with sensible eating habits, smaller, more-frequent portions of food to speed up your metabolism, a well-rounded exercise program catering to toning and lean-muscle building. Remember to enjoy the process. You are nurturing yourself, after all.

If you try to believe, like myself, that your birth right is to expand your love capacity, and your body is the temple holding the loving spirit you are, then respect your temple with consistency and it will return the kindness in health and vitality.

Stay positive, love much, laugh often and enjoy what you do.

You are never too busy to feel good.

Water for life.

Water For Life

Water is life, it is not a luxury.


One of the most commonly-asked questions heard by a fitness trainer is, "how much water should I drink?"

One might ask you, "Are you thirsty?" Did you know that if you stop getting thirsty, you need to drink more water? When a human body is dehydrated, its thirst mechanism shuts off. There is more than thirst that meets the need.

If you eat a large amount of protein in your diet, which is the case for many athletes, drinking at least 8 glasses a day is important just to keep the intestines running normally. People who are often constipated should, therefore, drink more water. By drinking one to two extra glasses a day, research has shown that you will lose as much as 5 pounds per year without making changes to your diet, per se. Why is that? Because when you drink more water, you eat less and water will help you release water-retention weight as well.

For people who travel regularly, drinking more water is essential. It is very easy to forget to drink water when we are busy or traveling. Flights are notorious for causing dehydration, because we don’t want to get up too often and disturb our neighbor or take the risk that the seat belt light might be on during the flight. When you drink more water, you stand more often, which will help your blood circulation and help prevent tight muscles. Flying normally elevates your blood pressure and diuretics are often used to lower blood pressure; drinking water = lower water retention, which will, therefore, lower your blood pressure.

Any more reasons to drink water? Well, yes!

Water is life; it is not a luxury. People can lose consciousness or even die from dehydration. Your skin will look more youthful and healthy. Water will help to balance your blood sugar level. We can pass on food but not water. That’s why when you fast for a cleanse, you never do just food, no water. On the contrary, you skip food and drink tons of liquid. And lastly, drinking water after eating reduces the acid in your mouth by 61 percent. Less acid in your mouth will result to less acid in your stomach – and healthier teeth.

To be on the safe side, whatever amount of water you drink now, double it and you will feel better, have better digestion, prettier skin. Drink less of everything else you drink containing calories or caffeine!

More water, Everyone! "It’s water month" to off set the summer heat and the hydration required for a healthy body.

How To Choose The Right Exercise Shoes

shoes

For some reason, many people are quite confused when it comes to selecting exercise shoes. Here are a few tips that will help when you choose your next pair:

Podiatrists would agree that the majority of the people wear the wrong size shoes. Here is a rule of thumb. If you normally wear size 8 shoes, you should wear size 7.5 open sandals and size 8.5-9 running shoes and boots. We need a larger size in exercise shoes and boots because we wear socks. We need to slide a bit in our gym shoes when moving in multiple directions. If our shoes are too tight, we may not have the arch at the right place for good support.

A problems often seen in runners with tight-fitting shoes is the loss of the largest toe nail, or, worse yet, toe fungus.

Please, when you go to the gym, wear shoes with arch support. Little boat shoes with rubber soles or Crocs do not work and are actually dangerous. Besides, you have no balance with those shoes.

As we age, it is normal to lose the flexibility and rebound we once had in the arch or plantar, and we need more support in our shoes to prevent plantar fasciatis. If you are a walker, use a good walking shoe with support; and if you run, especially long distances, buy great shoes with arch support and wear orthotics if you need them. If you notice that your arches collapse when you stand barefoot, go see a podiatrist to get fitted for a good orthotic. Your knees and hips will thank you.

You stand on your feet for hours every day so please treat your feet with kindness!