Exercise is an important part of our lives. Staying in shape is one way to increase your life expectancy. Weight bearing exercises are important also for increasing muscle mass and bone density as you age.

Most of us have learned what to do when it comes to exercising. The problem is where and when to get the job done. With a busy lifestyle, making time for exercise is a challenge.

Weight bearing exercises aren't just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass. For women especially, bone loss becomes a problem. When the body is in need of calcium it can rob it from your bones. Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time. At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.

1. The Bridge Butt Lift - Sounds like a plastic surgery technique but it is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor.

2. Squats - Squats work the butt, the hamstring muscles and the quadriceps. If you aren't sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges - Lunges work the quadriceps muscles. They can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.

4. Pushups - This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you aren't comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

5. Crunches - Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage.

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Kristy Lee Wilson

Tags: Toning exercises

I can't figure out why, but people universally neglect to train their legs. It's a funny thing, since proper leg training will dramatically deliver total body results.

Walk into any gym and you'll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.

Leg exercises are tough, I won't deny that, but the benefits are more than worth the exertion.

A Case for Your Legs

Your legs are a major muscle group, so it's no surprise that training them will get you big time results. Training your legs will...

1. Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You'll burn more calories while exercising your legs than any other body part.Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn't love that?

2. Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn't it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car.Exercising your legs isn't only about increased strength; you'll also improve your coordination and balance. This means that you'll be able to do and experience things that you otherwise would have missed. You only live once, right?

3. Uncover natural muscle shape. Let's be honest, toned legs are attractive. I'm not saying that you're legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape.Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn't you love that freedom?

Oh, and I should tell you that as you strengthen your legs you'll also reduce the risk of injury to your lower back because you'll actually learn to pick things up off the ground the right way.

Best Leg Exercises

Now that I've convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.

1. The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.

2. The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.

3. The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn't). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.

By no stretch of the imagination are these three the ONLY leg exercises out available. And that's the other great thing about training your legs... you have tons of options and variations.

Want to know more about leg exercises and which ones are the best for you? Are you finally ready to get into the best shape of your life? Let me help.

Contact me today and we'll schedule a consultation where you and I can assess your goals and I can show you the fastest and safest way to reach them.

Kristy Lee Wilson

Tags: Leg exercises

We hear it all the time... "I'm working out less and my muscle is turning into fat!" One of the biggest myths in weight training... muscle and fat are completely different types of tissue and can't magically be changed. Muscle shrinks (atrophy) when not stimulated so your muscles may seem softer. Compounding the problem, most people don't lower their calorie intake to match their now lower energy needs. The result is less muscle mass and extra calories being stored as fat... a shift in your body composition.

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Kristy Lee Wilson
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Tags: Fat vs. musle

We all could use a boost to the old self-image every now and then. When you look good, you feel good. A confident person is noticed by others. One way to achieve this ‘new attitude’ is through training with weights. Weight training is essential for every man and woman to maintain good health well into later life. And, weight training is not necessarily about bulk but tone. Everybody doesn’t want to be Mr. or Ms. Olympia. Most people want a well-proportioned figure that they can be proud of.

The challenges of weight training help to improve the mind’s ability to focus. To perform the exercises properly takes concentration. You have to visualize each part of the movement. See what the muscle is doing when the weight is raised and when the weight is lowered. Focus keeps the body away from injury. Proper technique brings the results you want in less time.

Weight training teaches discipline. The mind learns to associate a daily regimen with the achievement of your desired goals. Without a goal in mind, weight training becomes just another activity without purpose. We do enough of that already. Seeing the results of your daily effort will help reinforce the discipline. Discipline learned here will spill over into other areas of your life: your job, marriage, and child rearing. You now realize that hard work really does pay off.

Weight training teaches optimism. When people walk around with a pessimistic attitude, the whole world looks half empty. Weight training can take the body you have now, whatever shape you are in, and transform it into the vision you have for yourself. But, you must believe that it is possible. The mind is the key. As the definition of the muscle starts to show, you gain a more positive outlook.

Humility comes with weight training. You’ll have good days and bad days just like with any other exercise. To get started, someone will need to show you what to do. If you are having trouble with a new technique, you will have to ask for help. Trainers in a gym are there to help. No one can do it alone. When working with heavy weights, everyone needs a spotter for safety. Needing help is not a weakness. Weight training shows that humility keeps us grounded and out of trouble.

The one thing we all look for is a higher self-esteem. Your new weight trained body will definitely make you look good. When people notice, your attitude towards yourself changes. Negative thoughts of the past will be replaced with self-affirming ones. Who can argue with all these benefits? Your mind is a powerful tool. Changing how it thinks takes effort. Weight training offers a way to begin that change and make it permanent.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: Strength training, Healthy mind

A question that I am often asked by frustrated fitness enthusiasts is “Why have my results stopped? I am doing the same routine as before - what happened?”

This is a common place to end up, usually a few months after starting a new exercise routine. At first your body responds to your routine in lost pounds and gained muscle one, then one day your results screech to a stop.

What happened? And, more importantly, what can you do about it?

You may have heard the saying, “When you discover tat you are riding a dead horse, the best idea is to get off.” This is the perfect analogy for your stale workout routine.

• The Problem: Your body has adapted to your routine. Let’s face it, when you can do your workout routine in your sleep ... it’s time for something new!
• The Solution: It’s time to shake things up, and to apply the concept of muscle confusion.

Muscle confusion means that you keep your body guessing by changing your routine. The following are great ways to do just that:

1. Exercises: When you know that your routine has lost its effectiveness the first obvious thing to change are the actual exercises. It is important to include every major muscle group in your routine, so be sure to exchange each exercise for one that works the same muscle group.

2. Resistance: Do you find yourself always reaching for the same dumbbells, or placing the pin in the same notch of the weight stack? Change your weight as well as the number of repetitions performed. If you normally do 12-15 repetitions ... then increase the weight and do 6-8. The key is to challenge your muscles in a new way.

3. Equipment: There are so many different pieces of exercise equipment out there - don’t limit your routine to just one type. If you love working with dumbbells but your routine has fallen flat, put them aside and try something new. A little creativity can really jump start your progress.

4. Style: So often the training style that we are first taught sticks with us forever. For you this may be the style of doing one set, taking a rest period, and then doing another set. Or maybe you have caught on to the curcuit training style that keeps your heart rate elevated throughout the routine. Whatever your chosen style, be sure to change it once your routine ceases to produce results.

Now, don’t worry, this doesn’t mean that you need a brand new workout every day of the week. In fact, your body will take some time to adjust to each new workout, so it should be done for the appropriate amount of time before results start to slack off.

What is that ‘sweet spot’ of time that each new routine should be used before moving on to the next? Well, the answer to that question is as unique as each person reading this.

For some this will mean a new routine every 2-3 weeks, and for others it will mean a new routine every 6-8 weeks. Typically the fitter you are the quicker your body will adapt to each new routine.

Muscle confusion plays a big part of the programs that I provide for my clients and it’s one of the little secrets I use to deliver fast results.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Remember that the point of resistance training is to OVERLOAD the muscles. Muscles will only get stronger if they need to due to progressive training.

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Kristy Lee Wilson
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Brought to you by the American College of Sports Medicine www.acsm.org

Fibromyalgia (FM) is a condition characterized by muscle and joint pain, stiffness, and fatigue. The cause of FM is unknown, but it affects millions of Americans, with most cases diagnosed affecting women. One frustration for people with FM is the difficulty in diagnosing the condition. There is no single physiological test used for FM diagnosis; however, physicians now have specific criteria that can be used to identify the condition. There is no known cure for FM, so disease management is the standard approach to treatment. Those with FM often avoid exercise because of their perception that exercise could exacerbate symptoms; thus, many FM patients are quite deconditioned. In reality, many people find some relief of FM symptoms from regular moderate exercise.

AEROBIC EXERCISE
Aerobic exercise can take many forms, so FM patients can search for the activity that best suits their lifestyle and is least likely to result in a flare-up of symptoms. Walking is the most commonly chosen aerobic activity because of its low impact nature and the ease with which people can fit it into daily life. Water-based activities also are popular for FM patients. The ease of movement in water and the warmth of the water make swimming and/or water aerobics the choice for many. Some fitness facilities offer water activity classes specifically for individuals with joint and/or muscle problems. Such classes not only provide an opportunity for activity but also give FM patients social support and encouragement.

STRETCHING
Because joint stiffness is a common complaint of those with FM, stretching is a logical activity choice. Stretching, sometimes called range of motion (ROM) exercises, can be performed throughout the day and does not have to be tied to a specific workout time. Generally, ROM exercises can be performed on a daily basis. Stretches should be held for 10 to 30 seconds at a position that elicits gentle tension but not strain. Both upper and lower body exercises should be performed, with particular attention paid to problem areas. As is true for aerobic exercise, fitness facilities sometimes offer stretching and strengthening classes specifically designed for people with joint and muscle disease.

STRENGTHENING
Developing good muscle strength is important for overall health and for performing activities of daily living, but those with FM have to be careful not to overstrain muscles. Many different approaches to strength training can be taken (weight machines, resistance bands, etc.). The key is to find what works best for a given individual. Sets of exercises should be performed on a regular basis (2 to 3 times per week) and should nclude upper and lower body muscles. However, repetitions of a given exercise should not be performed to 100% muscle fatigue.

SUMMARY
Fibromyalgia presents itself differently among individuals, so no one specific exercise approach can be used for all people with FM. For those living with FM, two keys to starting an exercise program are beginning with activity that is well within one’s ability and progressing slowly. Close monitoring of muscle pain using a daily pain diary can be useful in identifying exercises that lead to flare-ups. Fitness and/or medical professionals who have experience working with FM clients can provide expert advice about how to individualize an exercise program base on needs.

Tags: Fibromyalgia and exercise, ACSM, muscle and joint pain

Lifting weights to develop muscle and strength is at an all time high in popularity.

The reason? It works!

However, there are some factors you should keep in mind. When using a barbell with weights, you should workout with a partner. When you are lying down on a weight bench pushing hard to get that last repetition and you hit a sticking point, you could be in serious trouble.

When the weights get stuck in this position, even lifting it above your neck, past your head and dropping it to the floor can become an impossible task.

In addition, when cheating to get some extra repetitions in doing a bicep curl using a barbell, for example, you need to swing your body to get momentum to lift the weights. This can cause a strain or result in a pulled muscle.

That doesn't mean you should abandon weights. If you have a training partner, great. If not, consider going to a gym. There are generally plenty of people around who can come to your rescue.

A better alternative for you just might be a set of dumbbells.

Using the example just given, do the bench press with dumbbells. You get a better stretch at the bottom of the repetition and, if you do get stuck and can't get that last repetition in, drop them to your side and allow them to hit the floor.

When doing that bicep curl, do one arm at a time. When you have done all the repetitions you can do correctly, use your free hand to apply enough pressure to help do another repetition, and then slowly lower the dumbbell. Do a couple more if you like.

This will definitely pump your arms like nothing you've done before, and is much safer than using a barbell. You also get a full range of motion, getting a full stretch and giving your muscles a more beneficial workout.

If you want more of a challenge, use dumbbells on an exercise ball. The ball creates instability which causes your body's core muscles to work hard to keep you on the ball. If you do lose balance, it is much easier to toss aside the dumbbells than it is to toss aside the barbell.

There are numerous exercises you can do using dumbbells and you can do them at home; with or without a training partner.

Dumbbells are not very expensive and may just be one of the best pieces of exercise equipment you own.

Get your own dumbbells here...

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Kristy Lee Wilson
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Tags: Strength training, dumbbells, Exercise equipment

Getting older doesn’t mean you can’t get yourself into shape. As you age, it is important to keep a balanced exercise program including endurance training, strength training, balance exercises, and stretching exercises. By performing all of these activities, you can maintain a healthy, active lifestyle.

Here are five great exercises that will help keep you looking and feeling great.

1. Walking

Walking is one of the simplest exercises around, but is still a great way to get in shape, lose weight and keep it off. You can do it on your own, start walking with a buddy or with your dog, or join a local walking club. The best part about walking is you can do it anywhere: the gym, the mall, the local park, around the block, or on a treadmill in your living room. That makes it much easier to stick to than other exercise plans because it’s harder to avoid. And depending on where you walk and who you do it with, it can also be tons of fun.

2. Water Aerobics

This is a great way to exercise and make friends, whether you’re new to exercise or are in great shape. Gyms usually offer classes for all ages, skill levels, and goal levels. The water offers great resistance, plus it’s low impact and therefore easier on your body. You get the burn of a high impact workout without the strain on your body.

3. Weight Training

Did you know that people who work out and do weight training lose just as much weight, but a much higher percentage of that weight is body fat. Weight training doesn’t have to be hard and it doesn’t mean you’re going to get big and bulky. Plus, weight training in addition to your exercise routine can decrease loss of muscle mass and bone density and help you maintain mobility and balance as you age, which can greatly improve your health and quality of life.

4. Yoga

While some yoga requires an enormous amount of strength and balance, there are plenty of poses that are great for those who are just getting started or who might have health issues. Try taking a class specifically targeted to beginners or those with lower skill levels. Yoga is a great way to gain flexibility and retain balance, and it’s also great for staying relaxed and getting a better nights sleep.

5. Sports

No, you’re probably not going to be a professional athlete any time soon, but that doesn’t mean you can’t go out and have some fun. Many local community centers and senior organizations have ‘for fun’ sports leagues that you can join. You can meet people, stay in shape, and have a little fun. Don’t want to play in a league? Why not just go to the park and play baseball with your grandkids; you’ll get a good workout that way too!

Whatever you do to stay in shape, the most important part is to have fun. That way, you’ll stick with it and stay healthy for a long time to come.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: Exercise for Older Adults, walking, sports, yoga, water aerobics, strength training

It seems that you can’t walk through a gym these days without the term “core” landing on your ear. Likewise, infomercial products routinely promise to tighten, trim, and tone your “core” and even magazine headlines boast ‘Secrets to an Envious Core’.

So what is all the hype about “core” training? And - more importantly - why should you care?

Since the fitness industry is notorious for going through crazes (remember jazzercise in the 80’s and kickboxing in the 90’s) it’s understandable for you to be skeptical of the latest fad. However, I have news for you.

Core training is definitely worth your time.

In fact, training your core will result in tremendous benefits in a relatively short amount of time. This is because a strong core improves your posture, decreases your chance of injury, increases your power and functionality, and gives you a great-looking lean midsection.

Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? yep, sitting.

Think about your typical work day. If you are like most people then your day starts with a 30-60 minute drive to work, followed by 8 hours at your desk and then another 30-60 minute drive home. That’s a lot of sitting. And it all adds up to one thing: a weak core.

What is Core Training?
The term “core” refers to the muscles of your abdominals and those of your lower back. If you picture your body and then aim for the very center you would be looking directly at your core. The muscles that make up the core play a unique role since they provide stabilization for your entire body.

Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement. A strong focus is put on contracting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged.

What are the risks of a weak Core?
Unfortunately many ailments stem from having weak core muscles. You may be personally acquainted with the most common ailment ... lower back pain. Other problems include poor posture, being injury prone, having minimal strength and (drum roll please) a bulging waistline.

If you are suffering from a weak core then read on...

What are the benefits of a strong Core?
Alleviating persistent back pain is one of the most welcomed benefits of a strong core. An increase in strength and protection from injury are also nice, and who doesn’t love to lose inches from their waist as a result of tightened muscle?

Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after strengthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry - who really wamts to throw out their back while taking out the trash? I sure don’t.

How can I strengthen my Core?
A great place to start is to practice the technique mentioned earlier - pull your belly button in toward your spine, not simply by sucking in your gut, but by contracting your abdominals. Do you feel it? Good. Now make it a habit to do this exercise while you sit. Like on the drive to work ... at work ... on the drive home - you get the idea.

It doesn’t stop there - you also want to routinely exercise the muscles of your abdominals and lower back. This can be done by performing exercises that target these specific areas such as crunches and bridges.

If your interest has been roused and you want to learn more about core training, then contact me! I work around the clock to bring fitness into the lives of my clients, and I would love to help you too!!

Get Fit and Stay Fit!

Kristy Lee Wilson

Tags: Core training, benefits of core training, core exercises, weak core, strength training