Common Fitness Questions and Answers – Part 1

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Fitness newbies and pros alike often have questions when it comes to fitness matters. I’ve rounded up ten common fitness questions and their answers to help you along on your journey. If you have a fitness question you’d like to see answered please feel free to post it in the comments!

Why am I Sore After Exercise?

Why am I Gaining Weight if I am Working Out?

Why is Balance Training Important?

Will a Personal Trainer Track my Progress?

What Should I Tell My Personal Trainer?

Why Should I do Resistance Training?

How Much Weight Should You Lift?

Why Has My Weight Loss Stalled?

Do I Need Regular Exercise if I Want to Lose Weight?

What are Simple Ways to Burn Fat?

Come back tomorrow Common Fitness Questions and Answers – Part 2 where I’ll have more questions and answers for you.

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

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This post may contain affiliate links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Friday Finds 3-27-15

Friday Finds from Former Fitness Flunky

It’s finally Friday!  I’ve been reading and collecting lots of articles this week that are really important to me regarding fitness and general wellness. This week I’ve found some really intereting stuff that touches on being happy with our bodies and celebrating them just as they are.  I hope you find these as useful, interesting or thought provoking as I did:

Fitness

Improving your fitness could improve fitness of your spouse
It makes sense that if your spouse jumps on the fitness band-wagon you may not want to be left behind. Your spouse can provide a huge source of support when it comes to changing exercise and eating habits.

Food

Why You Shouldn’t Trust Calorie Counts

Research is showing that calorie counts may not be as accurate in some foods as previously thought based on the method scientists have been using to calculate them. Additionally, a person’s calorie burn may not be as clear cut as it’s often presented. Factors like how many calories are burned during non-exercise activity and even how much activity is carried out by your digestive system impacts your numbers. Even though calorie counts may not be exactly what we thought, it doesn’t mean that it’s a waste of time to keep track. If you’ve found that counting calories and tracking food works for you then there is no reason to abandon your practice.

More

This Woman Will Completely Change the Way You Think About Weight Loss
This a perfect and beautiful example of why the size of your body isn’t an indicator of how happy you are going to be. The woman in this story achieved what many may consider an ideal body and then decided that body wasn’t for her. Say what?! I know, right? The effort involved in maintaining what she had achieved did not make her happy so she changed how she looked at herself and how she lived in her body. She is actually happy with herself now (gasp!!). This story is a great lesson in throwing out the all or nothing attitude that gets proliferated in the health and wellness realm. You can enjoy activity without having to run marathons. You can enjoy food without having to count every calorie. You can love your body without worrying about the number on the scale.

How to Talk to Your Daughter About Her Body

“How to talk to your daughter about her body, step one: Don’t talk to your daughter about her body, except to teach her how it works.”

How many times have to either told your daughter she looked good or heard this from your own mother? How many times have you told someone else they look great or heard it yourself? How how is made you feel? I , for one, am worn out on this whole way of communicating. Seeing this article only strengthens my position that we need to stop fixating on these physical things. We need to stop teaching and perpetuating the analysis of ourselves and other purely based on physical attributes. I really hope that you read this article and take away all of the other, beautiful, ways we can communicate that looks are not the most important thing to focus on.

Your Body Ain’t Wrong, Girlfriend. {67 Untouched Nude Photos}
I found and then re-shared this article of Facebook earlier this week to extremely warm reception.  These brave women and the woman behind this story, Jes M. Baker, are the perfect celebration of being a beautiful woman.  One thing that we have yet to embrace is that you can be healthy (and happy!) at different sizes.  Skinny or muscle bound chicks don’t have the market cornered on being all that.  I can’t say for sure that all these women are, in fact, healthy, but they do all share the very important trait – they are happy in their own skin.

 

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

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This post may contain affiliate links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Guest Post: Tips for Beginners Starting a Weightlifting Routine

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Pixabay

Today’s article was written by guest author Tina Hamilton. If you’d like to contact Tina please check out her social media and contact info at the end of the article.

There are a lot of different ways to maintain fitness and overall health. Many people will find a form of exercise that they like to do and stick with it. Others will choose a routine based on their fitness goals. Both of these things have lead many people to look into a weight lifting routine.

Weight lifting can be very beneficial to help people lose fat, gain muscle, improve their strength and contribute to their overall fitness. However, starting a weight-training routine for the first time can be intimidating. Here are some tips for beginners starting a weightlifting routine.

Meet with a professional to find the right program

Before starting any new fitness routine, it is essential for anyone to talk with some professionals to make sure the new program will be safe and effective. People can use a service like concierge medicine in Washington DC, or any area in the US, to find a doctor to make sure they are alright to move forward with the routine. Additionally, they can meet with a personal trainer to get the best routine for their goals and current fitness level.

Avoid starting out with too much weight

Many people will want to see results fast, or replicate someone else in the gym, so they will pile on a lot of weight before they are ready. This can quickly lead to injuries that could be very severe. Everyone should do a few sets with lighter weight to test and see if they can move up. If not, it is ok to be patient and work at a lower weight until one builds up enough strength to move up.

Never skip the warm up

Warming up is important for every workout routine a person does. The warm up helps prevent injury and ensures that a person will get the most from every workout. Warming up is just as important, if not more so, for weight lifting. A simple, 15 minute run on a treadmill or session on an elliptical is usually enough.

Understand sets, reps, and rest periods

A few terms that people new to fitness might not be familiar with are sets, reps and rest periods. These terms are all part of a normal weight lifting routine. Reps referred to how many times an exercise is preformed, and sets refers to the number of times those reps are repeated in one workout. Rest periods are the amounts of time in between each set. Most often, weight lifting routines will involve 4-15 reps of an exercise for 3-5 sets with rest periods of 20-60 seconds in between each set.

Focus always on correct form

Having correct form is always essential to ensure that a person not only avoids injury, but also gets the most benefit from each exercise. Most often, it is best to work with a personal trainer to ensure that a person is always preforming each move to the best of their ability. Otherwise, people can use a mirror to make sure they are in proper alignment.

 

Tina Hamilton HeadshotAuthor Bio:
Tina Hamilton is a journalist, blogger and social media guru. You can usually find her online or walking along one of Southern California’s beaches with her dog, Joey. You also find her on Twitter.

How to Eat Healthy and Save Money – Tips for Shopping Healthy on a Budget

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Pixabay

Eating well is an enormous part of staying fit and healthy, but eating healthy and saving money don’t always go hand in hand. It doesn’t have to be that way though. Through a little bit of planning you can eat healthy and save money, even if you’re shopping on a budget.

Follow these easy hints to make sure you’re getting the most from your grocery shopping:

Check your Fridge/Freezer and Pantry
• There’s a good chance you have food lingering in your fridge, freezer or pantry that could be put to use. Make sure you know what items you already have on hand that you can incorporate into your upcoming meal plans without the need for spending more money.
• Check to see what staple items you have on hand too, like spices, sweeteners, eggs, nuts, flours, milk, etc.  Add items to your list if you’re running low.

Check the Flyers/Know Your Prices
• Saving money is much easier if you know what’s on sale and make meals plans around those items.
• Check the flyers for local stores you typically shop at and jot down items that you know you can use to form your meal plan.
• Look for staple items that are on sale too so your stock can be replenished at the best price possible.
• Get to know the prices of things you typically buy at certain stores. Keeping a little list of items you commonly buy and their prices can be a helpful reference to use in comparison when you are out shopping.

Make a Meal Plan
• Now that you know what you have on hand and what’s on sale you can make your meal plan for the week.  Plan out all the meals you’ll eat at home, adjusting for leftovers, etc.

The level of planning is up to you, but I find it helpful to mentally plan all the proteins for a week of dinners and then plan side dishes around the produce sale items I found in the flyers.  I use leftovers from dinner as lunches and I don’t typically include breakfast in my plans because eggs or leftovers are my staple there.   If ground beef is on sale, for instance, I might plan on a night or two of meatballs, meatloaf or meat sauce.  When chicken thighs are on sale I might plan to grill a couple pounds for various entrees.

• Plan to cook. Skipping pre-packaged/convenience foods can save you tons of money and it’s often way healthier too. If you are cooking then you know exactly what’s going into your food. If you’re not a great cook stick with easier to prepare meats like chicken thighs which can be baked, grilled, stir-fried, etc. or ground beef which can be cooked into crumbles, patties, meatballs or a meatloaf. You can also grab yourself some cook books and start practicing.
• Write down your plan if necessary. This can help keep you on track at the store and throughout the week. It may also serve as a reference for others as to what will be cooked during the week.

Make a List and Stick to It
• Write down the staple items you need to restock, sale items and the remaining items needed for the meal plan you made.
• Mark specific items on your list that are on sale to help ensure you pick the right item at the store and don’t spend more than necessary.
• If you’re shopping at more than one store make separate lists on a single sheet of paper. This way, you can see everything you need at once and even compare prices as you go down your list.
• Don’t be tempted to buy items just because they look like a good deal or are on sale. If something doesn’t fit into your meal plan, you probably don’t need it.
• Skip the junk. This is the biggest part of eating healthy in our house. Packaged and junk food takes up about 75% of the sales flyers, but I breeze on by it. Again, just because something looks like a good deal doesn’t mean you need it and when it comes to prepackaged you pretty much don’t.

Stock Up
• Stocking up on sale items can be a huge money saver. When you find especially good prices on staple items that can be stored, you may want to purchase them even if you aren’t running low. Items of this nature would include sweeteners, nuts, grains, coconut milk, etc. Try storing your nuts and grains in the fridge or freezer to help any surplus stay fresh longer.
• Meat is another item that you can save big money on when you stock up, as long as you store it properly. Divide meat into meal-sized portions and wrap and freeze it using freezer bags with the air pushed out. Make sure you label your bags with the type of meat, quantity and date it was put into the freezer.

With a little planning you’ll soon be eating healthy and saving money too.  Get into the habit of making a list, checking the flyers, planning your meals and sticking to your plans.  Eating healthy, shopping healthy and saving money will become a habit that will help you stay on track with your health and fitness goals and help your wallet too.

 

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

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This post may contain affiliate links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Four Things for Friday March 13th Edition

Happy Friday the 13th!  Today is supposed to be another gorgeous spring-like day in Kansas City and I am soaking it up.  This winter, while not snowy at all, has been very cold and I am over it!  I’m thinking about doing all kinds of outdoorsy activities as the weather begins to turn.

So I have been getting progressively worse at keep things updated around here and I thought a Four Things for Friday post would be perfect to bring things back up to speed.

1) Gardening

seeds_miniFive years ago my hubby and I bought a house and I had full intentions of immediately starting a lovely garden. That never materialized, but I’ve finally decided that this season is going to be the one where I jump into it.  I have all my plans laid out, plants picked out and seeds ready to go when the weather is ready.  I’m excited to do this because I feel like it will offer even more control over what we eat.  I am going by the Square Foot Gardening Method and have very high hopes for success.  I know that the first year, or more, is probably going to be all about learning, but I feel so much better actually getting a move on this than just dreaming about it.

2) Product Reviews

livia_miniI have been very fortunate to be offered the opportunity to test out some cool products for review.  Right now I am trying LiviaOne Daily Liquid Probiotics and New Grip Power Pads.  The LiviaOne probiotics are both liquid and shelf stable which is way different than the capsules I am used to.  The Power Pads are more of a pad that fits on your hand than a glove, so also something totally new to me.   I also won a Swift-N-Snug Running Belt recently which I plan to review when it arrives.  These reviews will be posted throughout the month of April.

3) Oats for Breakfast

oats_miniProbably not a revelation for many, but I had been shunning oats for no good reason since doing my first Whole30 over a year ago.  I had some kind of oat-block in my mind when it came to shopping.  I finally got over it and I’ve been enjoying them hot and cold.  I’ve especially enjoyed them cold, which is new for me.  I found a recipe for No Cook Overnight Chia Seed Oatmeal that is beyond easy and highly adaptable to your taste preferences.  I’ve been adding raisins and maple syrup for a kick of sweetness – yum!

4) My Music for Exercise

I am a huge fan of listening to music while exercising.  The right song at the right time can take your workout from boring to exciting.  It can help you keep pace or even pump you up to get through that last lap or set.  I’m constantly changing my workout playlist, but here are my top five favorites to exercise to right now:

Dangerous (featuring Joywave) by Big Data
Our Own House by MisterWives
That Girl by Esthero
Animals by Maroon 5
I Look to You (featuring Kimbra) by Miami Horror

What are you listening to right now? Have any big plans for the weekend?

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post may contain affiliate links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.