Filed under: Weight Loss
A healthy weight is not always reflected by the bathroom scale. Knowing your body composition ratio of fat-to-lean body mass is a much more accurate and objective measure of your health and fitness.
Body weight is deceptive and unreliable because as we all know our body weight can change by a lot day-to-day, hour-by-hour, simply from the foods we eat. For example, a salty meal can leave you bloated and unable to button your favorite jeans, and a night of unhealthy foods can leave you constipated.
Beyond weight, we need a reliable way to measure the effectiveness of our fitness program – for example a starting a weight training program can make you gain weight, before you lose it. A better indicator of your health and fitness is the amount of fat vs. lean body mass. You can be within the weight norms listed on height/weight charts, but in reality, be over-fat. And as we all know an overly high percentage of body fat can lead to an array of health problems like heart disease, diabetes, high blood pressure, and certain forms of cancer.
There are a number of methods to measure body composition. Here are four of the most popular methods:
1. Skinfold Calipers
2. Bioelectrical Impedance Analysis (BIA)
3. Hydrostatic Weighing
4. DEXA – a Dual X-ray Absorbpiometry Scanner But, you can get a good indication about your body composition by using a tape measure for circumferences measurements. It’s called “Waist-to-Hip Ratio” (WHR) and it’s a useful tool in measuring fat distribution and gauging health. It’s also useful for tracking your progress.
How to measure “Waist-to-Hip Ratio.”
Take your hip measurement around the widest part of your buttocks. Make sure the tape is snug against your skin, but not tight. Then, take your waist measurement. The tape should go around the narrowest part of your waist. Now, relax, exhale, and take the measurement. Divide your hip measurement by your waist measurement.
Example:
Hips: 36 inches
Waist: 28 inches
WHR: .78
What does your WHR mean? Generally, a healthy WHR is below 0.9 for men and below 0.8 for women. A waist size over 40” for men or over 35” for women is associated with greater health risk.
Don’t wait until January 1st! Begin TODAY to improve your Body Composition
The term “weightloss” has become over-simplified and non-specific. You have the tools and information to improve your health and fitness TODAY.
I frequently get emails asking “How do I get started as an Outdoor Fitness Trainer?”
My response is below.
Hello Tina,
I’m trying to pave the way to a new possible career path. I am highly interested in outdoor fitness. Your website seemed to provide me with a greater out look on being more involved with outdoor fitness. I have a few questions:
1. Where do I start!?
2. What kind of certifications are involved in becoming and outdoor fitness trainer?
Any insight or recommendations would be greatly appreciated in search of my newest pursuit!
Here is my Response:
HI Allan,
Thank you for your interest in the Outdoor Fitness Instructor Training Program. We are currently working on our Spring 2008 Workshop schedule. We will be sure to include you when the information goes out.
To get started, you must obtain a high quality Personal Trainer Certification. Unfortunately, there are too many low-end paths toward getting your personal training certification.
Start with a quality industry leader. The best in the industry are ACE–American Council on Exercise www.acefitness.org, ACSM–The American College of Sports Medicine www.acsm.org, NSCA–The National Strength and Conditioning Association www.nsca-lift.org, or NASM–National Academy of Sports Medicine www.nasm.org.
Once you’ve gotten your trainer certification completed, then, come and take the accredited Outdoor Fitness Course. You will learn everything you need to know about setting up Shop: legal and liability issues, permits, what to charge, how to get clients, how to keep them happy and coming back, how to set up the locations, workouts, equipment, safety, etc. Basically, it’s an Outdoor Fitness Business and Workout Weekend.
You are in the perfect location for this career path. We’ve trained a number of trainers in British Columbia.
I look forward to seeing you next Spring! Maybe at Nike Headquarters in Beaverton, OR. That’s where many BC residents come to take the course.
My best, Tina Vindum
“Outdoor Fitness with Tina Vindum”
Sirius Satellite Radio, Lime 114www.Sirius.com/lime
This week Dr. Pamela Peeke, the author of bestsellers like Fight Fat After Forty and Body for Life, joins me to talk about the Stress-Fat Connection–why we eat under stress, and what to do about it.
Listen this weekend: Saturday 6 am PST and Sunday 10 am PST on Sirius Satellite Radio, Lime channel 114.
Filed under: Eating for Fat Loss, Feeling Good, Nutrition, Radio Buzz, Weight Loss
This week Dr. Pamela Peeke, the author of bestsellers like Fight Fat After Forty and Body for Life, joins me to talk about the Stress-Fat Connection–why we eat under stress, and what to do about it.
Listen this weekend: Saturday 6 am PST and Sunday 10 am PST on Sirius Satellite Radio, Lime channel 114.
Only inappropriate clothing! That’s my motto. In the 15 years that I’ve been taking clients out, I have only cancelled 3 times–Once because of lightening, once because of wind, and once because I had a cold. Not bad, huh? It just means having the right attitude, apparel and footwear for the conditions—no excuses!
Our body will be the most comfortable and perform at its best, when our heat production is in balance with our heat loss. Avoid wearing cotton as it loses up to 80% of its insulating capabilities when wet, and can be a contributing cause of hypothermia.
Cold weather clothing is classified according to function and layering categories:
Base layer is the first layer next to skin. Choose a technical fabric that breathes, wicks away perspiration, keeps the body insulated, dries quickly and allows freedom of movement.
Middle layer will absorb moisture, and provide insulation. Depending on the temperature wear athletic tights or leggings for the lower half. On top, wear a long-sleeved, zip neck jersey, or choose a non-pilling fleece fabric for this layer, like micro fleece.
Outer layer or shell layer will protect from the elements. For protection from wind, rain and snow, a lightweight waterproof-breathable shell will allow body heat to evaporate while shielding the skin from the elements.
Cold—Cool Weather Accessories:
Hat: Up to 50% of body heat can be lost through the head, so wear a hat or headband to retain heat.
Gloves: To insulate and protect hands, choose lightweight gloves that give the greatest warmth and flexibility, preferably with a rubberized or thin leather palm to maximize the grip for resistance tools and props.
Socks: Keep feet insulated with socks that wick away moisture and hold in warmth.
Have fun and be safe.Tina
For more outdoor fitness tipss: www.OutdoorFitness.com
Just like any industry, the fitness arena has its own set of acronyms and consonants–FITT, LSD, XT, CNS, CV, etc. Today, a trainer friend of mine told me she was confused by them. I personally don’t use them all that much with clients, but, I thought I’d share a few here:
The FITT PrincipleFor cardiovascular endurance, these guidelines have been set forth by the ACSM (American College of Sports Medicine) and ACE (American Council on Exercise); known as the “FITT” principle. “FITT” stands for frequency, intensity, type and time.
Frequency: 5 or more times per week.
Intensity: 65%-85% of maximum heart rate
Type: Activities such as walking, jogging, running, cycling, muscular endurance and circuit training, and interval training.
Time: At least 30 minutes
XT—Cross Training: Mix it up! Your body is smart and adjusts very quickly to the same exercises and movement patterns. Add a fun activity once a week to add adventure and challenge to your fitness routine. Examples: Kayaking, hiking, biking, rock climbing, skiing, inline skating, swimming, tennis…the list is endless!
AV—Cardiovascular Training: Aerobic or Anaerobic, this type of exercise works your heart and lungs with rhythmic activities like biking, skating, jogging, walking, rowing, climbing, skipping, jumping, swimming, etc.
CNS—Central Nervous System: When we work intensely with interval training, multi-directional drills, explosive and plyometric-type training, we not only putting stress on the body, we are loading the entire nervous system as well, or the CNS.
SAQ—Speed, Agility and Quickness: These are usually multi-directional drills done for sports conditioning and training.
LSD—Long Slow Distance: This type of training run or walk has been around a while. As the name implies, this is a relaxed cardio workout that takes on a meditative quality as the workout progresses.
RR—Rest and Recovery: Rest is an essential part of every fitness program! You body and mind must have a full day of rest each week. If you wish, you can have “active recovery” days, when you’ll walk your errand, walk your dog, or go for a nature walk.
I serve cottage cheese for dessert…and nobody knows!
Here’s what I do. Use a mini-food processor like the Baby Cuisinart.
Vanilla Mousse
Whip together—
-
1 cup of lowfat or nonfat cottage cheese
-
1/8-1/4 cup soy milk, low fat or nonfat milk
-
A couple of drops of vanilla
-
Stevia drops to sweeten
-
(You can also add a dash of cinnamon)
Chocolate Mousse
Whip together—
-
1 cup of lowfat or nonfat cottage cheese
-
1/8-1/4 cup soy milk, low fat or nonfat milk
-
A couple of drops of vanilla
-
1-2 tablespoons unsweetened cocoa powder
-
Stevia drops to sweeten
Play around with different flavors. I’ve made both recipes with frozen raspberries or fresh strawberries thrown in. You can make a similar dessert with nonfat plain yogurt. The best variety is the dense Greek-style. For more tips: www.OutdoorFitness.com
Filed under: Eating for Fat Loss, Feeling Good, Food, Green Living, Health and Healing, Nutrition, Radio Buzz, Weight Loss
Raw food cleansing and detox is all the rage. Seems everyone is getting into the act.
I wanted to find out more so I invited Natalia Rose, author of the groundbreaking diet book, The Raw Foods Detox Diet, on to the show. Natalia offers tips on how to live the raw lifestyle, gain energy and shape up while still eating the foods you love.
Listen this weekend: Saturday 6 am PST and Sunday 10 am PST on Sirius Satellite Radio, Lime channel 114.
Our body will be the most comfortable and perform at its best, when our heat production is in balance with our heat loss.
Cool Weather
Select fabrics that will keep the body warm and dry. Synthetic fibers have wicking abilities and quick drying properties to keep the skin warm and dry.
Cold Weather
Go Technical all the way.
Layer clothing so that it can easily adjust to the body’s temperature.
Avoid wearing cotton as it loses up to 80% of its insulating capabilities when wet, and can be a contributing cause of hypothermia.
Cold weather clothing is classified according to function and layering categories:
Base layer is the layer closest to your skin.Choose a technical fabric that breathes, wicks away perspiration, keeps the body insulated, dries quickly and allows freedom of movement.
Middle layer will absorb moisture, and provide insulation.
Depending on the temperature, choose tights or leggings for the lower half. On top, wear a long-sleeved, zip neck jersey. Choose a non-pilling fleece fabric for this layer, like micro fleece or polar fleece.
Outer layer or shell layer will protect from the elements.
For protection from wind, rain and snow, go for quality. Whether the weather warrants a lightweight waterproof shell or blizzard proof shell, select garments that allow body heat to evaporate while shielding the skin from the elements.
Cold—Cool Weather Accessories:
Hat: Up to 50% of body heat can be lost through the head, so wear a hat or headband to retain heat.
Gloves: To insulate and protect hands, choose lightweight gloves that give the greatest warmth and flexibility, preferably with a rubberized or thin leather palm to maximize the grip for resistance tools and props.
Socks: Keep feet insulated with socks that wick away moisture and hold in warmth. It’s fine to choose to wear a thin sock shell with moisture-wicking properties underneath a warmer outer sock.
Shoes: All-terrain running shoes are best for all types of terrain—over rocks and roots, as well as wet, muddy, snowy and icy conditions. Select a tread pattern for climbing and descending hills and also lends support while moving laterally across the terrain. The shoe must provide support and flexibility for the variety of surfaces we encounter in every outdoor area: dirt, sand, grass, mud, rocks, concrete and asphalt.
What ever you do have fun and be safe! For more tips check out: www.OutdoorFitness.com
NOTE: I originally wrote this for the www.FindYourDetour.com Site (check inline skating).
“How do you stay so motivated to exercise?” It’s a question I hear often from friends and clients. I respond, I love the way I feel, especially after!
And that’s the key. Looking AHEAD and capturing those good feelings before they happen. I literally envision myself doing the exercise or activity; what I’m going to do, where I’m going to do it, and how I’ll accomplish it. It works wonderfully well.
I also write out my goal plan for the day, every morning. I get up, make a cup of coffee and take it back to bed with me. I begin by writing out the things that I’m grateful for. I feel the positive emotions that flow forth. It puts me in a blissful, happy, and energetic state. Then, I’ll write out my day. This “plants the seeds” for a perfect day. And you know what? It works!
“How do you stay so positive?” Is the other question I hear a lot. I respond by saying, “It’s a practice that I’ve taught myself. It’s easier to be negative, than positive. I CHOOSE to be positive. I’ve literally trained myself to be, think and feel this way.”The first step is to switch the negative thoughts or perceptions with positive thoughts. “There’s ALWAYS and upside,” is something I often say. I truly believe it to be so. Out of every situation, there is something to be learned, discovered, and appreciated.
Recap–3 Steps for Motivation
1. It all starts with being grateful for what we have. Think about it now. What are you grateful for? Good health? Family? Friends? The ability to move your body and enjoy it? There are so many things to be grateful for?
2. Create a plan. We’ve got to create a road map to success and happiness. Is it to be in better shape? Have more fun and adventure? Write it down. See yourself doing it. Create a game plan and follow through.
3. See the sunny side up! Replace negative thoughts and feelings with positive ones. Track and trace your thoughts. Control them, do not allow them to control you. When you have a negative thought or feeling, IMMMEDIATELY replace it with a positve one. For example, when you think, “I don’t feel like exercising.” Replace it with, “I will feel fantastic physically and mentally when I’ve completed my workout.”
Sure, it’s not easy. If it were easy, everyone would be doing it! However, it is SIMPLE and doable!
Here’s to your Health and Fitness!
Tina
