During my stay at this glamorous spa resort, I would walk past the gym. I thought I’d try it out. It’d been years since I’d actually used a gym facility.

Feeling fabulous after my morning hike, I enter the gym for some classic weight lifting. After about 4 minutes I am jolted by the music…thumping, thumping, thumping (“don’t be judgemental—don’t crash your buzz”). I see the folks on the step machines glued to the TV’s. They’re watching news, cooking shows and celebrity gossip —(“food looks good!—Don’t look!”). Now I notice the machines are clanking (“don’t listen—just noise”). A guy in the corner is grunting, loudly (“don’t laugh!”). I see a guy sneeze, all over the machine (“Bless you—oh gross! I’m outta here!).

I took my show outside. I found a bench and some grass.
There I was, just Me and the bench.
I got a full body workout: Push ups, Dips, Squats, Step ups, Crunches, Hip Extensions, Calf raises, pull ups from a tree.
I was Worked AND Rejuvenated!
And the best part about it is My Body doesn’t know the difference between that bench and a $2500 machine, or a $1000 membership to the fanciest gym in town.

Now, if you’ve just wolfed down a burger and fries, don’t go feeling guilty…you may be able to counteract its effects by getting a little exercise.

Studies have shown that blood flow is negatively impaired 2-5 hours after a fatty meal, however, here’s the good news:  

A recent study published in the European Journal of Applied Physiology, shows that a brisk, 45 minute walk, taken within 2-4 hours of a high fat meal can improve blood flow and negate potential damage to your arteries.

Does this mean we can all have our cake and eat it too? Hmm…not really. A healthy diet does not include foods loaded with fat and cholesterol. And because we all have birthdays and special occasions—the Good news is you can have your cake, now and then.

Even more good news: You don’t have to suit up and head to the gym, just put on your walking shoes and head out the door for 45 minutes….you can walk errands, walk the dog, and enjoy some fresh air.

 “FLAT ABS IN 2 Minutes!”

Got your attention, didn’t I?

Hmm. Seems everywhere I look, magazines, websites, television, and even radio, the attention grabber is “flat abs,” followed by “…in a nano-second, or less!”

Today, I finally hit the wall with it. Have we really become this ab “obsessed?” I think we have.

Two days ago I met up with one of my best girlfriends for a cardio workout. We’d not seen each other in about 4 weeks. The first thing out of her mouth, “You look great! Lift your shirt, let me see your abs.” Which I didn’t…

Even fitness pros have gotten into the act, with ads like, “4 Weeks to Flat Abs.” Please!

We all know, the only way to get flat abs is through intense nutritional monitoring and exercise. It’s not that easy to get, folks. It takes work and focus.

Want flat abs? Take the focus OFF your abs. That’s right. Flat abs don’t start with crunches. They start in your head. I tell clients who want to get fit and fit looking, to start by focusing on health. We’ve got to get our head straight before we can start compartmentalizing body parts!

First thing to do is focus on goals. What do you want? Flat abs? Okay. Now, ask yourself this question: Why do I want them?

You’ll probably find that it’s not about your abs at all. It’s about health, fitness, well being, and most of all – it’s about FEELING good. Flat abs are merely a symbol, a reflection of feeling good about ourselves, achieving balance, strength, discipline.

So the next time there’s an ad for “Flat Abs!,” just smile, take a nice breath, and keep moving along.

Tina

www.OutdoorFitness.com

My business is fitness and coaching people towards a healthy lifestyle.
Clients pay me for a reason and that’s to teach them skills, make fitness fun, fresh and
MOTIVATING!

So I’ve had to figure out a couple of things:
1. What motivates people?
2. What motivates people to do or not do certain things?

I think it’s about getting Results, enjoying and EXPERIENCE(!) that’s Fun.
I keep it real. I Don’t coddle people. I tell it like it is. Some people like it. And some don’t.

One thing is CLEAR, and I’ve come to the conclusion that
EMOTION is what drives us. Our emotions lead us to action or inaction.

Me, I like to workout. It’s not a problem for me most days. It’s because I enjoy the EXPERIENCE and I appreciate the OUTCOME of what workouts outdoors do for me mentally, physically, emotionally and spiritually.

On days when I don’t feel like it, I go beyond the workout, I see ahead of it and FEEL how I will feel either during or after the workout.

It’s simple. EMOTIONS—lead us into MOTION and to take ACTION.

I question the study because the Women were older side—50-79 years old and is 8 years long enough?

While there is no mention about weight gain or loss— BIG NEWS is it does NOT cut down on cancers, heart attacks and strokes.

• However, there was a 9 % reduction in breast cancers (I think is significant—especially for those in Marin County where breast cancer rates are the highest in the nation).
• Also, there were fewer polyps in the colons of the women studied.

So, Does this mean we should change our eating habits?
Hmm, probably not. The Bottom Line for general health is as follows

1. Follow the federal guidelines for healthy eating which can be found at MyPyramid.gov.

• Maintain low to no saturated and cut out transfats
  • Animals fats—meats, cheese, dairy and Hydrogenated—partially hydrogenated fats)

• Eat more whole grains—oatmeal, whole wheat, rye, brown rice—the grainier the better
• Eat lot’s of fruits and vegetables—the brighter and more colorful, the better.

2. Get regular exercise:

• 30 minutes to avoid chronic disease
• 60 minutes for weight control
• 90 minutes for weight loss

Federal Guidelines can be found at: www.MyPyramid.gov

I could tell my clients were ready to do something productive, just not intense. So I put together an ‘oxygen’ based session. The goal–using o2 to stimulate the senses and cleanse the body. We did a series of 10 exercises for all the major muscle groups – only we performed them slowly and deliberately, using our breath to guide us. We happened to be in the forest today and fortunate enough to breath the cleanest, freshest air possible! 

The greatest thing about Outdoor Fitness is that nature is the most powerful contributor to health fitness and well-being. The key is to tap into the Power! You see, fitness is not always about pushing to get stronger, it’s also about slowing down to enjoy and restore.  That’s just what we did today!

You will find Oxygen Training techniques and Restorative Outdoor Exercises in the new Outdoor Fitness Book!

http://www.amazon.com/Tina-Vindums-Outdoor-Fitness-Shape/dp/0762751290

This question from HZ, in Portland just came in.

I am a newly certified trainer (ACE) and I am thinking about training my clients outside. How do I know if this is something for me? Thanks!   H.Z. Portland, Oregon

I knew that I HAD to be outside. I always felt cramped and uncomfortable in the gym. Seemed strange and un-natural. I just Love the outdoors!

I love the outdoors so much that I’ve created my livelihood from it. Having been a professional athlete for so many years, I knew one day the sponsorships would dry up, so I started my Outdoor Fitness business while I was still competing.  

The concept of Outdoor Fitness came to me in the early 1990s. Back then I was earning a living as a mountain biker, alpine skier and inline skater. As you know, to be competitive at these sports, you’ve gotta be fit. But I’d get so frustrated with my inability to train dynamically in the gym’s static environment. So I began exploring an alternative “gym” amongst the pine trees and diverse terrain of the Sierra Nevada Mountains.

It was then that I created a workout approach while running slalom through the pine trees, and discovering new ways to develop strength and balance using my natural surroundings. I discovered that it didn’t take a lot of equipment to achieve the kinesthetic awareness, agility, power and strength that are the hallmarks of every great athlete. The greater revelation was my markedly improved mental focus, emotional strength, and sense of well-being that came with training in the company of Mother Nature.

In 1995, I codified my outdoor fitness techniques and passion for the outdoors into Outdoor Action Fitness®. The initial program focus was strength, endurance, agility, balance, flexibility and kinesthetic awareness training. Over the years, the program has evolved to include mental focus and emotional power as cornerstones to total fitness. This more holistic approach has been very well received by my clients. In 2002, Outdoor Action Fitness, LLC initiated the first Outdoor Action Fitness Training and Certification program for fitness professionals. I train trainers in this technique at workshops and conferences around the country.

H.Z. I hope that you’ll come to a workshop, learn the tools, techniques that will help you to become a terrific outdoor trainer. You’ll learn how to build a solid business, assist your clients in achieving top results, and you’ll never get burned out! Ever!

Good Luck!

Tina Vindum

OutdoorFitness.com

It’s true! You really can balance your body and exercise time through gardening.

Gardening is a fabulous exercise for functional strength moves like bending, squating, lunging, lifing, twisting, balancing, pushing., pulling, and rotating.

I only have a small garden area, but I still get great benefits by spending time out there. Just the aromas of the flowers, grass and dirt are refreshing. The sun feels great. And I have an opportunity to connect with my neighbors.

I am a big fan of gardening as exercise. There are too many benefits to list here. Do check out the Outdoor Power! Campaign I’m doing with Husqvarna: www.usa.husqvarna.com . You’ll find lot’s of tips and video clips.

• Walk with a heel-toe roll: The heel meets the ground first, then roll through the entire foot. Imagine your feet like the rolling tires of a car.
• Maintain a light foot, with high toes skimming over the surface of the terrain. Feel that there is air between the feet and the ground, as if floating just above it.
• To build speed and confidence, focus at least 10 to 15 feet ahead to allow your brain to read and record the terrain.
• Use your arm swing to set the tempo.
• Envision a silver thread from the sky down through the top of the head lifting your body and keeping your spine aligned.

 Outdoor Fitness: Trail Running 101

·         Keep your eyes focused at least 10 to15 feet ahead, (and often as far as 60 feet ahead), your peripheral vision becomes very important since your increased speed requires that you pick up more cues from the topography.

• Make a conscious effort to feel the varied terrain under foot.
• Maintain high toes to prevent tripping over obstacles like rocks, tree roots, potholes or curbs.
• Stay mentally alert, picking up on the visual, auditory, and kinesthetic cues.
• Keep the knees soft and absorb through the quadriceps—like a shock absorber.
• Prevent injuries by staying loose! Be a kid-like. Have fun!

During my entire athletic career, whether I was ripping the bumps down the barrel (Heavenly), inline skating in a full tuck down Alpine Meadows road, or Mt. biking up to the top of Squaw Valley, if there were guys around, they’d want to race me. I’d be minding my biz, doing my thing and it was like flies on @!!#!, guys would lose themselves with the need to beat me, pass me, get by me. Soon, it turned into a game with me and I saw guys loose skin…and pride.

My competitive career has been over for some time. A couple of days ago I was on Mt Tam trail running. Single track trail and I saw no one for 3 miles or more.
Then I came up on a guy barely jogging, headphones on, really baggy sweats, very old, dated shoes. He obviously, doesn’t do this much.

I said, “Excuse me. Passing on your right.” Nothing. He didn’t hear me with the phones on. I said, ”EXCUSE ME.” This time he heard me and let me pass.

The next thing I hear is him breathing, heavier and heavier. The guy is literally on my tail! What the…?! And I think, “OH no…not this…again.”

A second ago, you were moving like pond water. Now you’re the greyhound chasing the bunny around the track!”

So I Crank it up. “Okay, you want to play, huh?!” I can hear him breathing, then gasping. His feet are like elephant feet. The trail is strewn with wet roots, rocks, twists, and turns. I think to myself, “Somebody’s gonna get hurt…should I just sprint it out?”

This is so irritating! We’re out in the middle of nowhere. I came here to enjoy the experience and this sucks!

I can’t stand him breathing on me, so I pull over and say,
”If you can keep it up…go for it.”

He passes, and Slows down! He’s moving so slowly that I can SMELL him. AND what’s worse is he’s hacking and spitting. Yuck!

Just like when you’re driving in the mountains behind a slow car and finally, a passing lane, then, the guy speeds up!

I asked a couple of male friends about this phenomena and their response was,
“No, it’s not at all competitive. This guy simply saw you as a pacer.”
PACER. My @!!#*

PLEASE!!