Mistake #4 - Failing to get an assessment.

Why is getting an assessment important?  Because you need to have a baseline for where you are now and where you want to go.  If you do not know how much you weigh, your body fat %, your fitness, cardio and strength level, your measurements and how flexible you are, how will you know the extent of your improvement.  An assessment also let's me know what your fitness level is and whether you would be placed in a group setting or private, because I can then create an exercise program based on that assessment.  


Every person has their own unique capabilities.  An exercise program needs to reflect what your strengths and weakness's are.  What works for you may not be effective for another. 


I ask you questions and we talk about your goals, health history, exercise history and any injuries you may have that would dictate modifications to your program.  A well done assessment can establish the parameters for each person so that an ideal exercise program can be developed for optimal benefits. 


If you are interested in getting your Assessment done, sign up if we decide to work together the assessment will be taken off the package price.

Mistake #3 Not strength training

I brought up the strength training issue in the last paragraph or so in mistake #2.  Women don't do enough strength training.  You may have heard strength training called resistance training also.  Resistance training is important for everyone to build muscle, lose fat and burn more calories.  But most importantly as you age, you start to lose your muscle and you need to offset some of that loss by building muscle and the only way you can do that is by strength or resistance training.  


After we get around the age 35 or so, women start to lose their lean muscle mass.  How many women do you see that have those skinny, petite arms but very little muscle in them?  Yes they do look feminine, but they may also have issues carrying themselves as they get even older.  Our bones weigh a lot and if we don't have the stability of strong joints, we will not be able to lift ourselves up when we need to.  


Weight training is required to maintain or build your lean mass including muscle. Studies show that the amount of calories you burn is directly proportional to the percentage of lean mass the body contains.  The more muscle you have the more calories you can burn and in less time.  If losing weight is your goal, do more strength training and less cardio or better yet, mix it up in the same session so you don't have to spend hours a day working out.


Lifting weights has not been a popular thing to do as a woman in the past, many women are starting to understand it is very important to add strength training into your wellness program.  Getting started is the hardest step.  Find a professional in your area to help you.


If you need help getting started take a look at my Get Fit 101 for a well rounded balanced program.

Mistake #2 Doing excessive aerobic exercise

Excessive aerobic exercise can cause an increase in the hormone cortisol and is that fat producing hormone that we always here about. It is also the fat that sticks to your hips, and stomach.  Excessive cortisol has been linked to several diseases including an increase risk of breast cancer. There is not a substantial release of growth hormone with aerobic exercise. Growth hormone release is a major factor in preventing degenerative disease and reducing many of the negative effects associated with aging. Growth hormone is essential for protecting muscle and bone mass.

Most women feel that in order to burn fat they need to do a tremendous amount of aerobic exercise. It is a misconception that if you do aerobic exercise you automatically reduce the percentage of body fat. Though it is true that the body burns a greater percentage of fat for energy during aerobic exercise; the excess release of cortisol that occurs from excessive aerobic activity can actually increase body fat and reduce lean mass. 


You can also do too much cardio and wear away some of the muscles.  I have a daughter that did too much cardio and damaged the nerves in one of her legs and had to go through physical therapy to repair it.  


You can burn a greater amount of calories with strength training and the effect will last up to 72 hours later, long after your training ends.  Many women do cardio only because they believe they are going to bulk up and that is another misnomer that most women do not know about.  Women don't have enough testosterone to bulk up and build huge muscles.  The women you see in the magazines have made it a career to look like a body builder.  


Women should be strength training 2-3 times a week and 30 minutes of cardio daily, especially starting out.  You can also do shorter, higher intensity training, but always check with a fitness professional and your doctor before starting a program.


If you need help with a well balanced program check out Get Fit 101.

Cottage cheese pancakes

We had these Sunday morning, and honestly, we don't have pancakes often so I would choose the regular kind, but these weren't half bad.  I think they may be better as a crepe, very thin and airy.

1 c cottage cheese
1/2 c all purpose flour
2 Tbsp canola oil
3 eggs, lightly beaten
2 Tbsp sugar
1/8 tsp salt
cooking spray
maple syrup, butter and sliced fresh fruit for toppings

In a blender, combine cottage cheese, flour, oil, eggs, sugar and salt.  Blend until smooth.  Thin slightly with water, if necessary.
Preheat a griddle pan on medium.  Coat with cooking spray.  Pour batter, using 1/3 cup per pancake, onto pan.  (makes about 8 pancakes)
Cook until bubbles appear.  Flip and cook until golden.  Serve with toppings.

220 cal
16g carbs
12g protein
12g fat

Mistake #1 - Not making exercise a top priority

Women commonly forfeit budgeting in time for regular exercise and/or they do not exercise enough. Adult females should do a minimum of two days of full body weight training per week and no more than 3 days a week with a day of rest in between.  Women should also incorporate 30-minute cardio workouts most days of the week. 


Sometimes we get caught up in everyone else's life that we don't pay attention to our own.  I know we have the family obligations of taking care of the kids, our spouses and possibly even our parents, however; our biggest responsibility is to take a little time for ourselves.


Here are some positive reasons to exercise;

• In 8 weeks you can gain 1.75lbs lean muscle and lose 3.5lbs of fat.
• For every 3lbs of muscle you gain, you lose 10-12lbs fat a year just because of your resting metabolism
• You can increase your strength by 30-50% 
• Your bone density can increase by 13% in 6 months
• Use sugar more efficiently by 23% over 4 months
• Can reduce the use of prescription drugs 
• Eliminate or reduce back pain

One of the most positive reasons I found for myself was the time spent on me.  I always feel better when I am exercising regularly, eating better (most of the time) and hiking.  Hiking is my saving grace, spending time in nature always gives me the extra boost should I need one.  We have a natural gym outside and by combining our least expensive piece of equipment (our body), we have NO EXCUSES to not making exercise our top priority.

If you want further help or join in an exercise program Contact me