The 411 on Stretching - By Sandy Connor, Be Fit Trainer

Contrary to popular belief, stretching is not an effective warm-up before your workout.

The primary purpose of a warm-up before a “cardio” activity is to prepare for action by gradually progressing your body from rest to vigorous activity. (By doing this you avoid undue stress on the body, reduce the risk of injury to muscles and joints, and make the workout more comfortable). As muscles go into motion, they gradually produce more energy than they do at rest. Your aim should be to increase your core-body temperature by several degrees from the start of the warm up to the beginning of your aerobic/cardio or strength workout.

Take 5 - 10 minutes to get your body moving. You’ll get better results and help prevent injuries.

Compared to starting “cold,” muscles warmed up through activity are more pliable and range of motion is increased. “Warm” muscles help you move more efficiently, which can effect your endurance as well.

Save any deep, long stretching for AFTER your workout, when tissues are at their warmest, and you can devote more time to each stretch. In other words, “walk before you run,” “lift light before heavy” and pay attention to how your body feels before you increase the intensity.

You Need A Workout Buddy?

Hi! Be Fit survivor Dave here.

I thought I would take a moment to write about the importance of a workout buddy...

For me working out is a real drag. It takes a lot for me to get motivated to go to the gym on a daily basis. In fact, if it weren't for my Be Fit survivor bracelet, I would have fallen off the wagon a long time ago. Whenever I don't want to go to the gym, I just look at that and remember where I was before Be Fit and where I am now and where I want to be and that gets me motivated.

I go to the gym with or without my buddy but I always have more fun WITH my buddy. When I'm with my buddy it doesn't seem like a workout. My buddy also keeps me honest, if I have to do 20 reps she won't let me stop at 19 - she pushes me to do one more - as I do her. We also watch out to make sure we are performing the exercises right - a curl is a curl not a half curl or anything like that. We each also learn new exercises and teach one another, adding to our workouts.

It also helps us in getting to the gym because we make a plan and you have to show up or else your buddy will be just a little miffed! (And we don't want to do that to one another!)

So, if you hate going to the gym and have not worked out with a buddy, I suggest you get a buddy and start working out together. It makes it go by quickly and more fun is had. If you need a buddy feel free to hit me up through the blog or at the gym. I'll/we'll workout with anyone who is serious about getting fit.

Good luck!
DGM

The 5 Most Common Excuses Not to Exercise and How to Conquer Them by Be Fit Trainer, Sandy Connor

#1 "I don't have enough time"
Usually the first thing to go when your life gets hectic, is exercise.

Solution:
Commitments, responsibilities and the demands of work, family and your social life are always going to be there. You can choose to make exercise a priority now - or you can wait until your body forces you to. If you don’t take care of yourself today, you may eventually find yourself unable to take care of your family, business or other interests. As little as 30 minutes of daily exercise, if done consistently, can give you health benefits. Why not schedule 30 minute appointments with yourself in your day planner or on your calendar?

#2 "I have no energy"
When you've had a long workday, it's tempting to want to go home and "veg" on the sofa in front of the TV.

Solution:
Schedule your workout for a different time. Get up 45 minutes earlier and exercise before work, or keep your fitness clothes handy and head over to the club before you go home. It may be helpful to schedule your workouts with a friend - you won't want to disappoint your buddy by not showing up. Keep in mind that exercise gives you MORE energy!

#3 "I can't see any results"
You've been exercising for over a month and haven't lost any weight. You give up because you feel so frustrated.

Solution:
Stay off the scale! Weight is not an accurate way of measuring your progress. Maybe you can walk 20 minutes longer or lift heavier weights than you could in the beginning. You are making progress, even though you may not see it on the scale.

#4 "I hate exercise"
It can seem like a chore if you choose activities that don't appeal to you.

Solution:
If you can find a type of exercise that you enjoy and stick to it, eventually you'll find you need exercise physically and mentally. Try using headphones and listening to music, or plug in to one of the TV stations while you work out.

#5 "I'll never be perfect"
That's an all-or-nothing attitude. You think it's not worth exercising because your body will never be exactly the way you want it to be.

Solution:When it comes to exercise, any activity is better than none. Focus on how your body feels, more than how it looks. The trick in trying to stick to a long-term plan is learning to compromise. You may not always have a full hour for your workout, so just go for 30 minutes, or even 15. Just do what you can and be consistent. You'll be glad that you did even a little exercise, and your body will thank you for it.

New Years Resolutions... Why I Won't Be Making One This Year

Hi, it’s Be Fit Survivor Dave here. Today I thought I would blog about New Years Resolutions and why I won't be making one this year!

Although resolutions are a great idea, they are kept a maximum of 1-week, for me anyway. So, I’ve decided to take a different approach for 2007 by setting goals I will achieve before the end of the year.

One of those goals is to get totally fit! By this I mean to become HT/WT proportionate, with a good BMI and percentage of body fat. I also plan to finish both a 5 and 10K this year AND start training for a marathon in '08.

Another goal is to start my long road through Nursing School in September - even if only one course - to ease my way into the world of academia.

Another goal is to go to the gym at least 6 times per week, concentrating on cardio every other day and strength training the other days.

Also a healthier diet is in order for this year, a very strict diet, treating myself only once in a blue moon to something junky.

The last is to try a new class at the gym every month, including group cycling, which is not my favorite thing to do, but will ultimately help in my weight loss goals!

So that’s that, and sharing this with all of you will certainly keep me honest!
I hope everyone has a healthy, happy, and fit New Year!
DGM

PS – You can share your goals by clicking “comments” below!

Right to Bare Arms - a BeFit Shoulder/Tricep/Bicep/Wrist Workout

Let's face facts:
When you're feeling good about yourself -- undoubtedly, because you're taking a pro-active approach to your heath -- it shows. Whether it's the after-glow of a vigorous cardio workout, the pump from resistance training or the overall flexibility from stretching, we feel oh-so-goooood!

Here's a short list of upper body exercises for those among you who might be donning the strapless dress or halter top this Holiday season. So go for it and bare those beautifully-buffed arms!
Marie G. Ferraro, ACSM Certified, CCRP/BeFit Personal Trainer

Repetitions: 3 sets of 12; light weight
Pace per repetition: slow & controlled
2 sec up; contract the working muscle, pausing 1-2 sec at top of the movement; 4 sec return to start

(1) SHOULDER PRESS
Prep: a) Sit for additional lower back support with shoulders, hips, knees, ankles in alignment OR b) Stand w/feet hip-distance apart, soft knees, (i.e. slight bend). Whether sitting or standing; draw your navel to spine.

Bend elbows & raise them parallel to shoulder height, palms facing outward. Draw shoulders back & down (away from ears).

Movement: Press dumbbells overhead in an arc just above the crown of your head. Arms extend but elbows are not locked. Pause at the top, then return slowly to the starting position. Emphasize the push upward with your shoulders and control the downward motion.

(2) BICEPS CURL
Prep: a) Sit for additional lower back support with shoulders, hips, knees, ankles in alignment OR b) Stand w/feet hip-distance apart, soft knees, (i.e. slight bend). Whether sitting or standing, draw your navel to spine.

Extend arms along each side, maintaining contact w/your sides throughout movement. Do not let elbow migrate away from the sides of your ribs. Palms can face inward or outward. Draw shoulders back and down from ears.

Movement: While bending your elbow, simultaneously or alternately, curl dumbbells up toward shoulder. Pause at the top as you squeeze your bicep muscle, then slowly lower dumbbells to starting position. Fully extend arms, i.e. no crease or bend to your elbows.

(3) BENCH DIP FOR TRICEPS
Prep: Sit sideways on a bench and grip the side edge with hands shoulder-width apart. Bend knees to 90-degrees or extend legs straight in front with your heels on the floor. Move forward until the hips are off the bench. Keep shoulders away from ears before you initiate any movement.

Movement: Slowly lower hips toward the floor, then press up to full arm extension without locking your elbows.

(4) WRIST CULRS & REVERSE CURLS
Prep: Kneel facing a bench or ottoman or sit bending forward with forearms on thighs. Hold a dumbbell in each hand or use a weighted bar. Either way, wrists should be just off the bench or hanging off your knees.

Palm facing up (underhand grip) for wrist curl. Palm facing down (overhand grip) for reverse curls.

Movement: For wrist curls, let the dumbbells or bar drift down toward your fingertips and then bend your wrist as you grip and curl upward and inward For reverse curls, grip dumbbells/bar tightly as you bend wrists downward and away from you, then curl backward again toward you. For both exercises, slowly curl the dumbbells/bar through the full range of motion and return to the beginning position.