Workouts 2 Go

By: Nicky Dell Uomo Contact: ndelluomo@commonwealthsportsclub.com

Here we are, the time of year where pumpkin pie sounds much more appetizing than going for a run. Where lying at the pool or on the beach is much more exciting than lifting weights. I know how you feel, I’ve been there too!

Though taking a vacation has been proven to do wonders for reducing your stress levels, it often tends to wreak havoc on your exercise routine. Even some of the most die-hard exercisers find it difficult to stick with a workout program when away from home, myself included. Surely we all have good intentions,but seriously does our workout gear ever make it out of the suitcase?

The holidays and vacation don’t have to result in an interruption or abandonment of your healthy habits. You can still fit in exercise time when away from home, regardless of whether you find yourself in a warm or a cold climate. Even if bad weather forces you into seclusion in Grandma’s basement, there are plenty of exercises you can complete without a single piece of equipment.

Here are some tips to help you stay fit away from home:

- Be realistic.You probably won't be able to fit in your normal weekly workouts and that's okay. Shoot for completing at least 50% of your normal regimen.

- Plan ahead. Before leaving town, find out what facilities your accommodations will have or if there is a nearby park or jogging track.

- Scope out local gyms. If you are staying somewhere that doesn’t provide a gym inquire about the local fitness facilities or community centers for their rates. Often they offer day passes for minimal fees.

- Schedule your workouts. Be sure to let those you are traveling with know when you plan on exercising. Also, I find it helpful to get it over with first thing in the morning. This leaves you less time to procrastinate.

- Pack a resistance band in your suitcase. The band takes up very little space, yet can provide you with an entire upper and lower body workout routine. A jump rope is also very useful.

- Don’t deprive yourself of all local delicacies. You can enjoy some special meals without going overboard. Ask the restaurants to prepare your favorite dishes with a few lower fat ingredients. Trust me; I do this ALL the time!

- Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, kayaking, water skiing, beach volleyball, etc. Effective workouts aren’t limited to the treadmill and exercise machines.

- Try out your travel routine at least once at home. A new workout that you’ve never done before will require more time and preparation. This type of frustration just makes for an easy excuse to skip the workout.

- Prepare snacks. If your travels include a lot of time in the car, be sure to pack some healthy snacks so you aren’t forced to eat at all the fast food and convenience shops along the way.

- Play in the pool. If lounging poolside or at the beach is part of your vacation plans, then hop in the pool every 20 minutes for 5-10 minutes of pool walking (try it in waist-deep or higher water for a really challenging workout).

- Get comfortable. Don’t forget to pack comfortable workout attire that fits your destination’s climate.

If I Don't Exercise, How Fast Will I Lose Muscle and Endurance?

If you decide to use your vacation to rest from exercise entirely, you may wonder what happens to your body. How long can you go before you lose fitness? How fast you lose endurance and/or muscle depends mostly on your genetics, but below are some general guidelines:

> Aerobic power can decline 5-10% in three weeks.
> All your gains could be gone after about 2 months of inactivity
> The fitter you are, the faster you lose your fitness, which doesn't seem fair, does it?
> You tend to lose aerobic capacity faster than muscular strength. Muscles are resilient and retain a memory of all those exercises you did.

Taking a week off probably won't make much of a difference but, any more than that and it may be harder to get back to your previous levels. Finding ways to stay as active as you can will keep you fit, help you avoid weight gain and make the transition back to real life a little easier.

_Source:

American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription - "Maintenance of the Training Effect." 7th ed. Baltimore, Md: Lippincott Williams & Wilkins; 2006.

Key to Losing Weight: Not JUST Cardio

One of most common goals I hear from gym members is:
• “I want to lose some weight”
When asked how they plan to do this, the most common response is:
• “I’ll just spend more time/energy on Cardio” (treadmill/elliptical/stairmaster/etc.)

Now by all means, increasing your time/energy on cardio exercises can be an effective tool in reducing weight, but it is not the only exercise needed to lose weight!
Science and experience have shown that the “Key” to losing weight is a balance of combining
• Weight resistance exercises (aka “lifting weights”),
• Cardio exercise.
• Diet modifications (which is a whole new topic/blog coming soon)

In the Most Basic Terms
What is “weight loss”? It’s WORK. Time and energy spent activating your muscles which burn calories. Burning calories equals weight loss.

What is “Cardio”? It’s WORK/exercising in a continual manner that activates muscles which burns calories. Example; running on a treadmill. When you run you are activating all the muscles in your legs, core, back and arms continually (as in nonstop—no rest, either you are running/working or you are not/resting). So, you are correct in thinking that by spending more time and energy working, activating muscles which burn more calories, and therefore losing more weight.

What is “weight resistance”? It’s WORK/lifting weights that activate certain/target muscles which burn calories.

So why does combining/blending “Cardio” with “Lifting weights” produce more weight loss than “just doing more cardio”??
Because it requires more work.
That is the beauty of Cross Training.
When you “Cross Train” you lift weight which activates certain/target muscles continually which burn calories. CONTINUALLY is the hidden secret. Example, which is more work and will burn more calories?
Running at the same pace for 20 minutes? OR
Cross-Training with cardio and strength training intervals for 20 minutes?

CROSS TRAINING

When you are cross training you are blending cardio with lifting weights.
Give it a try, and then tell me which option gives you more bang for your buck:
Exercise A Cross Training or Exercise B cardio?

Exercise A Cross Training Intervals
Nonstop squats (leg muscles) for one minute (1 min)
Pushups nonstop (chest muscles) for one minute (2 min)
Pull ups (back muscles) for one minute (3 min)
Crunches (abdominal muscles) for one minute (4 min)
Shoulder presses (shoulder muscles) for one minute (5 min)
Curls (bicep muscles) for one minute (6 min)
Tricep press downs (tricep muscles) for one minute (7 min)
Jumping jacks (total body) for one minute (8 min)
Sit ups (abdominal muscles) for one minute (9 min)
Lunges (leg muscles) for one minute (10 min)
• REPEAT TWICE

Exercise B Cardio
• Run nonstop for 20 minutes?

When you lift weights you build mass/muscle and burn calories. Not only that, but with more muscle mass, your body demands more calories to feed those muscles to recover. This means you are burning more calories which means you are losing more weight.

So why not do cross training every day? Because your muscles need 24 hrs. to recover, and that’s where the “blending/combining” comes into place. Cross train one day, the next do your cardio running, then back to cross training, etc.

Summary, yes, cardio is important for losing weight, but by combining cardio with lifting weights you have a proven game plan for success.
Find out what type of cross training workouts will compliment your workout routine on Monday night September 19th at 7:30pm.

What kind of shoe should I wear for...

Recently, a lot of members have started noticing that the trainers at our gym wear ballin' footwear and fitness gear.

We love brightly colored pieces that perform in - dare I say? - extraordinary fitness situations and you have questions for us about what works and what doesn't.

Since I am a huge believer in having gear that looks and performs as well as you do, I've started a website, wearitbright.com, devoted to getting the best looking gear that functions for activities. On the website, I talk to other professionals, pros and weekend warriors to find what kinds of shoes, clothing and gadgets work and which ones are just for show.

I try things in races and events and I stay plugged in to what's new and hip as well as exonerating the things the already exist to make our fit lives easier!

I'd love for everyone at CSC to check it out, read reviews and comment. You know better than anyone else how well your clothes work when you work out and I can't wait to hear what you have to say.

You can also follow me on @wearitbright on Twitter!

CSC Triathlon Team Completes Escape the Cape

Triathlon Program Starting Soon!!!

Ever wondered if you could complete a sprint triathlon?

Know you can do it, but want to improve your personal run, bike or swim?

Join CSC's Triathlon Program beginning Saturday, April 9th.

The Tri Team will meet Thursday nights at 7pm and Saturdays at noon (times may vary according to activities). The program will include training schedules, nutrition suggestions, swim coaching and outdoor rides, runs and brick workouts to get you race ready in 8 weeks.

Wanna "Try a Tri"?

Come to CSC's Indoor Triathlon this Saturday, starting at noon. The cost is only $25 and you'll get a chance to make the most of CSC's facilities while completing a triathlon in a fun and friendly environment. It's a great workout! You'll swim 400 meters, Spin to some kickin' tunes and run a 5k - all in one afternoon!

If possible, come 15-30 minutes early to suit up and hit the pool!

See you Saturday!

Holly

Exercise of the month

Single Arm Overhead Lunge


















Start in a standing position with a dumbbell or kettlebell overhead.

While maintaining good posture and keeping your core tight, take a step back and lower your knee towards the floor.

Keeping the weight in your front heel, reverse the motion to complete.

Try doing 3 sets of 8 repetitions on each side.



-Jack Losey
CSC Master Trainer

The answer to maintaining weight loss

Maintaining weight loss can be tricky. There are many myths and misconceptions. Sure, we've all managed to lose 5lbs, 10lbs, perhaps even 20lbs on our own at some point. But the damn weight just keeps coming back!

(sigh..)

So what is the answer? Is it to workout harder? Workout longer? Is it cutting out the carbs? Eat less food in general? What do i do !!!!??????

Before I answer that question, here 's a short quiz:


1. I want to invest my life savings. I....

a.) go on the internet, and learn how to make it big with a "few simple tricks"!
b.) find a qualified financial consultant to work with!
c.) take my money and WING it!

2. My car is having severe mechanical issues. I....

a.) talk to my friend Sheryl who has a good mechanic, and get her advice on how to fix my car?
b.) bring my car to a qualified service facility, and fix the issue?
c.) dive under the hood and WING it!

3. I want to lose weight, and keep it off! I....

a.) Cliff Notes my way through this?
b.) work with an experienced qualified fitness professional?
c.) go to the gym and WING it!

February Exercise of the Month

Certified Strength & Conditioning Specialist
CSC Master Trainer
HOLLY HURLEY FEATHER


Squat Hop

1. Start in a deep squat

2. Jump as high as you can

3. Land softly and quietly

4. Repeat.

Jab. Cross. Kick.

Some of our members at the club have never stepped foot in the large studio until they tried JCK, now they can't get enough.

George, our GM teaches it Mondays at 6:30 pm and I teach it Wednesdays at 6:30pm. It's a combination of kickboxing on the floor and intervals of punch, kick combos on the bag. The music drives you to a place you never thought possible in any other kind of class.

JCK sculpts your whole body, leaving NOTHING out. Work your arms, legs, core and burn over 500 calories. What's better than that? I love every second of that class!! We have some extra gloves if you've never tried the class before...

The fun we have in JCK changes your mood as you go through the class with the end result being success. Sweating is mandatory and I guarantee it will the best thing you did all day :-)

I'm always available before class to chat or answer any questions.

Maria Barry
Group Fitness Manager

Water, water everywhere.

73% of the earth’s surface is covered by water. Our bodies are made up of 60% water.

Water flushes toxins out of our vital organs and carries nutrients to our cells. Slight dehydration can cause achiness in joints and a general, sluggish tired feeling. Thirst can even be confused with hunger, many of us end up eating extra calories each day because we’re actually trying to quench our thirst!

Ok, ok, we all know we should drink water, so why am I writing about it? Because, drinking water is my New Year’s Resolution. For those of you who know me well, or even see me walking around the club, you know that I usually carry a GIANT bottle of water with me everywhere. In fact, if we were to go with the 10 glasses of water per day rule of thumb, I drink more than enough water each day. My problem is when I drink it. Unless I get in an early morning workout, it’s close to 10am before I even have a sip of water. I drink my coffee or sip on tea but no water until I realize that I’m really, really thirsty!

This year, my plan is simple: to set the tone for my day with something that’s integral in my life: a healthy sip (or two) of clean, fresh WATER before I put anything else in my body. Here’s my challenge to you: add one more healthy habit to your life this year. What will you do? I’d love to hear about it!

New Year, New...

Here's the thing about "resolutions":

They're all about "resolving" to do something. When have you ever heard that used in a successful context?

Even in literature, the protagonist will "resolve" something enormous. To avenge a father's mistreatment, reclaim a professional title or win a long and unfortunate battle. In movies, characters will resolve to get someone injured out of a situation alive, make an unbelievable trek across a dangerous terrain to arrive at some well-guarded fortress or catch a notoriously elusive fish. Inevitably, someone dies or is mortally wounded and there is bloodshed and agony between the front cover and the back. Good reading, but, I wouldn't want to live an entire year that way.

Now I'm not saying there is no valor is resolutions, but, take a look at the context and gravity of these goals!

Why are we treating our fitness goals like the holy grail? Reader, when you have a huge presentation due at work, do you look at your colleagues and say, "I resolve to do this project." and salute the room like you're going into battle? No. You don't, because that would be utter lunacy. Even if the assignment is difficult, it is unlikely that you will die trying and all you have to do to get it done is outline a plan for each day of what needs to get done and check it off your list. Fitness is no different, friends. There is easy math and science behind the response of every single piece of the body.

So, this year, when people ask me if I have resolutions, I say "No. I have a plan."

Who's with me?

LIVE BETTER 2011

Today started off with my normal Greek yogurt. Taught boxing & kettlebells and then did the stairmaster for 30 minutes. My lower body will never be the same since teaching J.C.K monday night!

Breakfast: oatmeal
Lunch: Garlic 'N' Lemons
snack - spoonful of organic peanut butter
Dinner: Chipotle

GEORGE DOSSAS

LIVE BETTER 2011

Wednesday is my crazy day. I get to sleep in but I teach a class at another club from 5:30pm - 8:00pm. Worked out with Ryan today... I swear when we do push-ups, he doesn't count the right way (he knows what I'm talking about).

After my workout, I ate Garlic 'N' Lemons, which is this great mediterranean place on Harvard ave in Allston.

After teaching, my friends suggested Kelly's. Great, just what I needed, fried food & roast beef! I decided on the small garden salad & a grilled chicken sandwich. I sat there still a little hungry, watching my friends eat the "good" stuff.

Live better...

GEORGE DOSSAS

LIVE BETTER 2011

Laura W. & I were talking about Quinoa. It's a grainy rice that is supposed to be good for you. Everyday Laura & I eat lunch together. I get Garlic 'N' Lemons Greek salad with spicy chicken and a side of hummus. When I'm really hungry, I get the same meal but with rice added. Everyday, Laura comes in with a small, portion-controlled tupperware containing chicken, brown rice & broccoli or spinach... EVERYDAY!

Tonight, in honor of one of my closest friends, I will eat like Laura!

turkey meat, quinoa & broccoli... minus the tupperware.

George Dossas - LIVE BETTER 2011

So the journey begins! After eating like Jesus Christ at the Last Supper this Christmas & New Years, I had a conversation with my friend Alan on New Years about getting to 10% body fat in time for his special birthday celebration in Greece, which I'm sure will involve me in some sort of speedo.

What was I thinking? You can't eat a million of Eddy's special peanut butter cookies dipped in chocolate concoctions, ziti broccoli chicken alfredo, prime rib and expect to be in a speedo at any time in the near future... LIKE EVER! Yes speedo! Isn't that what they wear in the Greek Isle?!

Ryan, my trainer, who by the way would NEVER be caught dead in a speedo, but of course has the body that could throw one on in a second after eating everything I ate this weekend and not have a problem at all...

Anyway, he brings up this idea for me to blog my eating habits and share it with my friends & family. Well here goes!

Day one:
5:00 am - Greek yogurt
8:30 am - Oatmeal
Lunch - didn't eat... I know Ryan!
Handful of almonds from Cleryson's desk & 2 Powercrunch bars.

Exercise:
6 am - bootcamp (which as the participants know, is not a workout for me)
12 pm - workout with Ryan
6:30 pm - Cardio Boxing

Dinner...
So when I diet, I eat two things for dinner:
1. Chipotle Mexican salad
2. Cheesecake weight management chicken dinner

Tonight, it's Chipotle...

I don't cook so pre-making meals may be a challenge. I'm going to have to dust off the George Foreman Grill.

P.S. I love Healthy Choice premium Fudge Bars only 100 calories! Check them out.

GEORGE DOSSAS