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.