The Key to A longer and Healthy Life

 

The key to a longer life may be as simple as lifting some weights, according to a new study of older adults (Penn State Milton S. Hershey Medical Center).

 Older adults who met twice- weekly strength training guidelines had lower odds of dying in a new analysis by researchers at Penn State College of Medicine. The study is the first to demonstrate the association in a large, nationally representative sample over an extending time period, particularly in an older population.

As a personal trainer for now over a decade I have personally witnessed benefits for all ages that included resistance/ strength training on a regular basis. Not only do participants feel physically stronger, but cognitive function improves.

The study goes on to say that the weightlifters also benefited from 41% lower risk of cardiac death and 19% reduced risk of dying from cancer.
 

Currently in Canada Heart disease is the number 1 cause of death. The unfortunate part of that is most Deaths can be prevented through weight training, aerobic exercise and eating habits. If you have any family history of heart disease it is even more of reason to start weight training.

 

HOW TO GET STARTED:

If it has been a while since you have started weight training or resistance training program contact your doctor first to see if this would be a good fit. When you do start, start with small weights with rep ranges of 12-15 reps. If you are unsure of what exercises to do or how and why, etc. I always suggest hiring a professional in the early stages of starting. If you are over the ages of 69 make sure your trainer is certified in an either a Third Age or All ages. It’s important they understand the aging body.

 

 

 

 

Erin Crawford, Owner of Body Tempo Health and Fitness Inc.

Certified Personal Trainer

Certified Pre and Postnatal training specialist

Certified All Ages

January 04, 2018 by Erin Crawford

Can Meditation really boost your training

We are starting to see more and more research suggesting meditation can boost all aspects of life. Studies suggest that it can help with cope with stress and even over eating.

 

The problem is who has the time to sit in a quiet room doing nothing.   So most people take a pass on this option. I have included meditation into my fitness routine.

 

I started off small post workout. I would allot 3-10mins to just sit with my head phones on and listen to a guided meditation using an App.

meditation  

When I first started meditation, I would close my eyes and think about a million other things on my “To Do” list. That was not very relaxing or distressing. It it like a muscle, you have to work it and concentrate to become stronger and better. Since I have included meditation a year ago. I have noticed a vast change. Here are some of the changes I have experienced and research has proven.

 
Benefits to Boost your Workout Game:

 - Reduces cortisol stress hormone

- Increases fat loss

- Better night sleep

- Faster recovery

- More in tune with your Body

- Help improve recovery

- Improves breathing

- It can help you get through the toughest workouts

 

I have been including meditation to my group classes and it has been a huge hit. If you want more information on my classes please visit training packages for more info.

 

Here’s to a more mind and body connected way to training!

 

Erin Crawford, Owner of Body Tempo Health and Fitness
International Published Fitness Model
International Published Fitness Writer
Creator of Confidence

September 28, 2017 by Erin Crawford

Sleep you way to success

Many people are too tired or say that they don’t have enough time to maintain a regular fitness program. One of the biggest motivators to getting exercise is simply to be rested, healthy and energetic – impossible without enough sleep. Science teaches that it takes a certain amount and quality of sleep to:

 

  • Metabolize carbohydrates properly,
  • Maintain leptin, growth hormones, proper blood pressure and insulin resistance,
  • Keep a positive attitude through decreased anxiety and perceived stress.

 

Most people fall off the exercise wagon after about three weeks. Their motivation for it crashes when they do not maintain or change to healthy sleeping habits. Without enough sleep, it becomes difficult to get motivated to go out and get proper exercise. In fact, the main excuse for not getting enough exercise is either being “too tired” or having “no time.” Often, it is the combination of both, making it extremely difficult to maintain a balanced life.

 

It generally takes about 7 hours of quality sleep for most people. Too few achieve that with today’s busy lifestyles. People often get the sequence backwards, working on sleep after getting going on a new exercise routine. Or worse, getting no sleep or less sleep than before. This is often because the exercise is simply added to the existing busy schedule.

 

Here are ten ways to ensure fitness success. A large part of the process is to ensure the program will stick.

  • Get plenty of sleep – track your sleep.
  • Set realistic goals and timelines for your fitness program.
  • Join a clinic or group to surround yourself with motivated people.
  • Track you progress.
  • Tell everyone about your goals.
  • Make it fun – mp3 player – music or business audio books – fun sports…
  • Do not over train.
  • Reward yourself – but not with a lot of food.
  • Book it in hard – be consistent (5 times a week, not 3).
  • Get professional help – personal trainer.

 

The point about 5 times per week rather than the 3 times often prescribed is important. It is really hard to form a habit at 3 times because there is often a conflict knocking out one of the days, reducing it to 2 which is useless. To build it into a habit, 5 times will work because even with 1 or 2 getting rescheduled or knocked out, there is enough there to make it work. Sometimes all 5 will work out which is fine.

 

By building proper sleep into the fitness routine up front, more time is created overall. As the process becomes more streamlined, productivity goes up. Often, there is also less wasted downtime during the day. Someone who is rested and fit doesn’t need to head off to quiet corners or feel the need to head to a fast food joint for a break as often as others. Someone who isn’t as tired likely won’t be as hungry either.

 

Happy Training and Sweet DREAMS

October 15, 2016 by Erin Crawford

Training is not just for looking great in a bikini!

I know training helps us get back into our favourite jeans but there is more to it than meets the eye.

 

Weight training in many medical journals (including Human Kinetics Advanced Exercise Prescriptions text) has scientific evidence to prevent an array of different medical issues both physical and mental.  

I have included a chart on some the arena inactivity can affect. What is amazing about this chart is you can see where physical activity can improve your overall health.

 

Our increase reliance on technology has substantially lessened work-related physical activity, as well as the energy expenditure required for activities of daily living like cleaning the house, washing clothes and dishes, mowing the lawn and the list goes on.

 

What would have once required an hour of physical work now can be accomplished in seconds by something as simple as pressing a button. As a result we have more time available to do other activities that don’t require as much energy expenditure.

 

The unfortunate reality is that many people do not engage in physical activity during their leisure time. Our bodies are designed over the generations for movement and strenuous physical activity, exercise is just not part of the average lifestyle.

We cannot expect the human body to function optimally and remain healthy for extended periods if it is abused or is not used as intended.

Physical inactivity has led to a rise in many chronic diseases. Some of the experts believe that physical inactivity is the most important public health problem in the 21st century (Blair 2009). Each year 1.9 million people die as a result of physical inactivity (cavil, Kahlmeier, and Racioppi 2006) 

It’s never too late to start changing your life for the great good and the side benefit is that you will probably fit into those jeans you have missed so much! Or even better yet wear that bikini you have always wanted to wear!

 

Lets make weight training apart of our Daily Living Activity!

 

NOW on a brighter note BRING ON SUMMER

 

MUCH LOVE Erin

 

 

How to get started in a fitness Journey when you are really unfit?

How to get started in a fitness Journey when you are really unfit.

 

I didn’t start out being fit. I knew that I wanted to start exercising but just couldn’t seem to muster up the strength to start in the beginning. I couldn’t tell you how many times I would tell myself “today is the day” and then tell myself in the next sentence “tomorrow is the day!” As a young adult didn’t really seem to me as gratifying in anyway… Like who would want to get sweaty and tired for really nothing. (obviously not knowing the endless benefits)

 

Here are some simple tips on how to start your daily exercise habits, no previous experience necessary:

 

  1. Start Small

 

No need to commit yourself to 6 day a week regime with 2 hour workouts if you haven’t trained in a while, if ever. It could be a small gym routine online (I have a youtube account under Erin Crawford with plenty of FREE at home workouts with no equipment necessary), some stretching, yoga or a small walk in the great outdoors. Doesn’t really matter for how long you commit yourself as long as you try to set a daily habit. Could only be 5 minutes.

 

  1. Comfortable workout clothes

 

Its not necessary to get tons of workout gear and spend a ton of cash. Just wear some comfortable clothes to workout in. Every evening before you go to bed, lay out your workout gear to either bring with you to work, or put on as soon as you get up in the morning. I find it to start ideal to workout in the morning so nothing mid day that can mess with you establishing your new habits.

 

  1. Record in a workout log

 

After or during each workout write down what you did. Somethings could include, how you felt that day, exercises, weight lifted in each exercise, time of day, how long you trained for. Taking progress photos are helpful too. Its so crazy how you can change and not even notice it in the mirror. Be measureable and accountable. There are nothing like facts to keep you on track.

 

  1. Listen to your favorite music to pump you up!

 

Nothing like some great beats to workout to or to get you into the mood of training. It sometimes seems like the time flies by before you know it.

 

 

  1. Join a Fitness class

 

Training with some like minded people can really help. It can also help with keeping you accountable. Making friends with people with the same goals can really help you to be successful as well.

 

 

I hope that this will inspire you start your exercise habits into motion.

 

 

Erin Crawford, Owner

Body Tempo Health and Fitness Inc.

Personal Trainer Expert and Lifestyle Coach with over 10 years experience

Pre and Postnatal Training Specialist

Nutrition Consulting

Follwer me on Instagram and Twitter

YouTube account: https://www.youtube.com/user/Bodytepo

How to fit fitness into your Busy Lifestyle?

How to fit fitness into your Busy Lifestyle?

 

We all know by now that maintaining an active lifestyle should be one of our top priorities in life. Only by taking care of ourselves do we stand a chance of being the kind of person we strive to be on the job, at home with our loved ones, and in our communities. But that doesn’t mean it’s easy.

 

Are you trying to fit fitness it but just can’t seem to find time? Have your tried to start a fitness regime and quickly it took a back seat to all your other on the go activities? Trust me we can make anything work worth working for. I believe you are worth it! So here are some tips to making your daily healthy lifestyle habits solid.

 

  1. Get up early or get up approx. 1 hour prior to you day to make room for you. Less road blocks can occur throughout your day. Once you are done nice and early you don’t have to think about it for the rest of your day. You are going to feel more energized and you are going to feel so good about yourself. You are going to be more productive. The best thing is you are going to feel so accomplished because you got it done. This will ensure your greatest success for getting it done. First few mornings might be tough but stick it out trust me they will get easier!

 

  1. Pick 3 days a week to start working out or training. Write them in your schedule and don’t cancel on yourself. You are the most important person in your life.

 

 

  1. Train from home. You don’t need to go anywhere to workout. You could even start with something as simple as 10 squats, 10 push ups (modifications), 10 lunges, abs, etc. There are tons of options on Youtube. I even have channel ErinCrawford that has tons free content and ideas.

 

  1. Join a program in the morning. I currently run 10 week programs in group in the early mornings. This can be helpful to keep you on track in the morning. It can also teach you the tools to be successful long term. You can check it out at bodytempo.com. If any questions just email me.

 

  1. Start!

 

Thank you for reading and I am hopeful you start fitting you into your life!

 

 

How Much Cardio Do I Need to Do ?

How much cardio do you need to do?

 

Firstly what is cardio? Cardio exercise uses large muscle movement over a sustained period of time keeping your heart rate to at least 50% of its maximum level. Such as biking, running, and walking, etc. Some of the tools can be found in the gym to be used for cardio: Treadmill, Bike, Stairmaster, rowing machine, and elliptical to name a few. 

Cardio is one of the most Frequently Asked questions when starting a new workout regime. How much cardio should I be doing on top of my weights? I also believe that cardio is the most over utilized or misused tool for sustaining weight loss. Don’t get me wrong it’s hard to disprove some of the benefits of doing cardio. I am not saying don’t do any cardio at all. Lets do cardio smart in conjunction with some other ways of training to really sustain weight loss and also avoid plateaus.

Lets clear this up a little more. When clients first come to me doing cardio every single day and have for years. You would think they would be a shredded Goddess or God, but they are not, they’re stuck. (keep in mind their diets are pretty good) There is problem with doing your favorite cardio day in and day out. Our bodies are amazingly adaptable that they get used to that cardio with in a 6-12 week period. You would start to notice your results diminish. What also happens is that we need to keep doing that same amount of cardio to sustain our current weight loss. So you can see how you could get stuck in this vicious cycle. You have to keep doing tons of cardio just to stay the same. Sounds pretty lame doesn’t it. IT IS LAME! It’s not necessary to work your self to the bone to get short-term results.

Here is where I can come in to help stop this madness! Using cardio in a smarter way but also in conjunction weight training. Weight training will really help increase your lean muscle mass. When over doing cardio you can decrease your lean muscle mass which is your metabolism making it harder and harder to lose body fat. Metabolism (lean mass) helps increase your fat burning power allowing you to do less and less cardio and losing fat without even trying that hard.

People are always shocked to hear that I don’t do cardio year around and only when I compete. I did however have to do cardio to lose the fat mass initially.

If you are in a rut and working yourself to the bone and starting to lose your initial results please feel free to message me for a free consultation to get you closer, or if not to your goal.

 

Please feel free to email me @ info@bodytempo.com on what you would like my next article to be about!

 

Erin Crawford, Owner and operator

Certified Personal Trainer with over 10 years experience

Pre and Postnatal training specialist

Health and Fitness Expert

Body Tempo Health and Fitness Inc.

 

Carbs… Are they good or bad?

Carbs… Are they good or bad?

 

We have all been through the low fat and no fat diets: they seemed to make sense. The thought process is simple:  “…not eating fat means I won’t gain fat, right?”  WRONG!  The “fat-free” trend actually had the opposite effect for dieters.  The reason is that in order to meet demand for “fat-free” products companies created low-fat, or zero fat items by adding more sugar and other chemicals.  The problem here is that these ingredients caused more weight gain than if the would-be dieter just stuck to their old fat-riddled diet. 

 

We are now starting to see the same trend with carbohydrates where companies are capitalizing on public perception that carbohydrates are intrinsically bad.  Did you know that most vegetables are made up of carbohydrates?  So if we follow this logic then even eating veggies must be bad for us!  In reality, of course, there are good carbs and not so great ones just like with fats.  Really any attempt to categorize the nutritional value of broad categories of food is inherently difficult.   Sometimes it just takes a bit of common sense and some label-reading.  In the meantime here’s a little list for you so you can get the “good” carbs and avoid packing on the fat.

 

Good Carbs:

 

  • All fruits and vegetables in their natural state
  • Brown Long grain rice
  • Potatoes all kinds
  • Rolled oats

 

No so great:

 

  • Potato chips
  • Breads… even the sprouted or ancient grains
  • Flavoured rice cakes
  • Pastries

 

If you need help with menu planning or nutrient timing I would be happy to help you figure out how to find a sustainable lifestyle balance when it comes to eating or training.

Happy Eating and Training

November 02, 2015 by Erin Crawford

You Are Beautiful <3

You are beautiful!

 

Thank you so much for reading.  I am truly grateful to you and hopefully I have, or can, help you in some way big or small. 

 

I am in an industry where most people come my way wanting to change something they don’t like about themselves.  Sometimes even fixated on areas of themselves that they despise and they want change.

 

I have had hundreds of health and fitness consultations over the years.  What I have gathered thus far.  When it comes to ourselves and our bodies is that we under appreciate them for who and what we are and can be.  Our bodies are quite magnificent machines in so many ways. 

 

OK I will admit I have been guilty of SELF HATE in the past.  When I used to look in a mirror, I could zero in on what I didn’t like in about 0.53 seconds. My thoughts:  “thighs were too big, my arms where clunky, I always seemed to carry Michelin tire around my mid-section and the list goes on.  I was focusing on everything I didn’t like about myself.  Not surprisingly… all my negativity never seemed to help any of the above change.   

 

Those days are gone and I have since changed my thought process entirely.  I realized that in order to change my outside I need to work on my inside.  I started with my thoughts…instead of allowing “negative Nancy” to “talk” to me.  I would set out a weekly goal to practice “Self Love.”  Yes SELF LOVE.  I know for me I didn’t like the idea at first and thought it was kind of silly.  I would stand in front of the mirror and I would say out loud what I like about myself.  This can be anything you like about yourself.  For example:  if you have beautiful eyes say it out loud or if you have beautiful skin say that out loud.  This is mantra is not limited to your physical self.   If you are a caring & loving person say it!  If you are amazing at being a mother say it out loud!  You will be surprised at the affect it has on your sense of self-worth.  If you are good at something don’t be ashamed to say it.  It’s good to be proud of yourself and your accomplishments!

 

My goal for all women and men is to stop being so judgmental toward yourself.  I want you to be proud of “you”, for who you are and where you are in this moment.  Let’s stop focusing on what we don’t like and pay more attention to what we do like.  Focus on what’s great about this moment and not what you would like from your future self.  Enjoy every moment and remind yourself that you really are beautiful inside and out.

October 07, 2015 by Erin Crawford

Creating a Stronger Metabolism

Your metabolism is the rate that your body burns calories. While there are very few people in the world who are blessed with a rapid metabolism, most people have to build a better metabolism in order to lose weight and stay fit. Creating a stronger metabolism can make it possible for you to lose weight without starving or depriving yourself.

Think of your metabolism as a fat-burning fire. There are things that you can do to make it burn bigger and brighter, while there are also things that you can do to make it smolder.


Build Strength and Muscle

Your metabolism is muscle and the best form of exercise to improve and increase lean muscle is resistance training. Muscle mass is the most important factor in determining the amount of calories and fat that your burn during the day. The more lean muscle, the higher the metabolism, leading to more efficient fat burning.

By doing too much cardiovascular exercise, being inactive or just by growing older, you can lose muscle. Around the age of twenty-five, you begin to lose around 1-2% of muscle mass each year. Over the course of your lifetime, you will eventually lose as much as 50% of your muscle mass.

Doing some form or resistance training at least three times a week in fifteen minute bursts is essential. Your plan should include a full body workout that is progressively challenging. If you do the same exercises every day or practice high reps with light weights, you not following an effective plan and you are missing out on benefits that aid in creating a stronger metabolism.



Eat Enough and Eat Often

If you think that you are too busy to eat and that eating less is going to help you lose weight, you have got another think coming. When you restrict your calorie intake, it reduces your metabolism by at least 30%. By not eating enough, you cause your body to go into a mode of starvation and start conserving calories. This means that it holds onto the fat and uses muscle instead, leading to a slowed metabolism.

Consuming the right amount of food every three to four hours will provide your body with the fuel it needs to keep you feeling energized. In addition, it will help maintain muscles to keep your metabolism strong.



Foods That Boost Metabolism

Research indicates that not getting the proper nutrients can lead to a 20% to 40% decline in muscle mass and a slower metabolism. It is best to eat healthy foods that are rich in nutrients to boost your metabolism.

However, eating the right foods is not always an easy task. Even though you know you should eat enough of the right kind of calories to fuel your body, without following the right meal plans, this can be difficult.

The key is to eat foods that contain quality proteins, healthy fats and high antioxidants with every meal. Quality proteins are found in nuts, beans, fish, chicken. Produce, such as fruits and vegetables are high in antioxidants. Make sure to include servings of colorful fruits and veggies in your meal plans.

Berries are an excellent choice, such as raspberries, blueberries, blackberries and strawberries. Apricots, grapes, peaches, pink grapefruit and oranges are also packed with nutrients.

Leafy vegetables like kale and broccoli are wise additions to your diet. Other great options include tomatoes, beets, spinach, Brussels sprouts, carrots and red peppers.

It is also important to include healthy fats in your diet. Some of the best choices are avocados, seeds, nuts, fish and extra virgin olive oil. Fish oil contains Omega 3s, which have powerful antioxidants and also work as an anti-inflammatory, prevent cancer, heart disease and depression as well as alleviating symptoms of PMS.

Building a strong, healthy body is the best method for creating a stronger metabolism. Boosting your metabolism will keep you feeling amazing as the pounds and inches melt from your body.
May 15, 2015 by Erin Crawford