Move Your Body

Halloween is here and you’re likely to have LOTS of candy around.  (Especially if you’re doing the Hot Chocolate 5K race tomorrow.)  We would never say that you shouldn’t enjoy any candy around this time of year – we’re just not those type of people.  But there are things you can do to avoid completely derailing your healthy eating habits or diet.  Here are a few tips to keep Halloween candy consumption in check, courtesy of About.com:

Chew gum. Sugarless gum can keep your mouth busy and gives your mouth a taste of sweetness without the high calories. If you already have something sweet in your mouth, you’ll be less likely to crave candy.

Don’t buy your favorite candy. I feel slightly guilty giving the neighborhood kids Junior Mints, but the truth is, I don’t really like them, so I know I won’t be tempted to eat them.

Have an office strategy. If you have the candy situation under control at home and the problem is co-workers with candy jars and bowls, ask your co-workers to charge you for a piece of candy. Offer them a dollar (that they can then donate to a charity) for each piece of candy. If you know you have to pay for it, you’re less likely to be tempted to reach into that bowl. You can also ask your co-workers to keep the candy inside their desks, so you won’t be tempted every time you walk past them.

Drink low-calorie hot chocolate. It’s just about the season for hot chocolate and it’s a great way to keep your hands and mouth busy and satisfy your sweet tooth without indulging in candy. If you don’t like hot chocolate, sip a cup of herbal tea instead.

This is a fun calorie Halloween treat calculator which shows you how many miles you’ll have to walk to burn off the calories you’ve taken in.

Happy Halloween!

Halloween is just around the corner.  We came up with our own list of top ten fitness Halloween costumes in case you’re still looking for the perfect trick-or-treating outfit.

1. Sue Sylvester (from Glee):  Get yourself a track suit and a whistle and you’re good to go.  Slip one-liners into every conversation (“You know what Sue Sylvester’s never done?  Paid income tax.”) and you’ll be a hit.

2. The Incredible Hulk:  Green body paint and some ripped up purple pants.  You should already have a ripped six pack from reading this blog, but draw it on if you must.  Start getting really uncomfortable and crushing cans while in the middle of conversation.

3.  Richard Simmons: Wear Tight, 80s fitness clothes, big hair and and speak in a high-pitched, slightly panicked voice.

4.  Jillian Michaels (The Biggest Loser): This one will work best if you have some incredibly toned arms.  Just wear a black tank and some tight jeans.  Look really pissed off all the time and tell people that they’re only overweight because they’re weak and have issues with their parents.

5.  Arnold Schwarzenegger: Carry around some dumbbells and say in an Austrian accent, “I want to pump YOU up.”  Then start talking about the politics of California.

6.  Harlem Globetrotter: These guys never stopped being cool.  Practice your basketball skills first, though, because people are going to expect you to spin the ball on your finger and be an expert at a figure 8 (fancy dribbling between your knees).

7.  Tiger Woods: This one’s pretty simple.  Dress like a golfer and be really polite all night. 

8.  Mia Hamm: Get yourself some soccer gear.  Randomly during the night drop to your knees and let out a bellowing victory cry while you rip your shirt off.  Ok, that was Brandy Chastain but still.

9.  David Beckham: Soccer gear again.  Or just some Calvin Klein whitey-tighties with an open button down.  Stock up on temporary tattoos.  Look really hot and unapproachable, but come off as slightly dense when someone starts talking to you.  Oh, and take along a friend who can be a Spice Girl!!

10.  Wonder woman: Because you are, damn it.  Don’t forget the golden lasso!

11.  Veggie-tales:  Ok, so number 11 is thrown in for the kiddies.  What’s healthier than a vegetable that promotes moral values?

Take your time when finding your personal trainer.  You may have to try a few different trainers before you find the right one…shop around, ask questions and do your homework.
I have been in the health/fitness field for 6 years and a certified personal trainer for 2 years. Whether you’re going through your local gym to find your trainer or not, there are definitely a few things you should consider ahead of time.

1) Know what kind of education and experience the trainer has had.  Be sure they are certified through a reputable personal training organization and dont be afraid to see a copy of the certification to ensure that it is current.  A degree in exercise science or a related field is a definite plus.  The more knowledge your trainer has, the better the workouts will be.  Know what your goals are and have this conversation before you begin training with him/her.  Whether you’re looking to improve your endurance, increase your flexibility or if your dream is to be a bodybuilder, the trainer should have experience in that specific area.

2) Personality is also important.  You will be working closely with your trainer for the next few weeks, months, maybe years.  You want to feel comfortable enough to ask questions, and you want to know that they are genuinely interested in helping you.  You should get along with them well and develop a personal, yet professional relationship.

3)  Ask for references.  Don’t be afraid to ask the trainer for names, numbers or even testimonials of other clients they’ve worked with.

4) Rates.  Training fees are usually based on the trainer’s experience and reputation;  however, facility prices and the geographic area can also play a factor.  It is all well worth the investment but be sure to ask questions before you commit to anything.  Ask for any specials going on: 1st session free or sometimes a trainer will offer a free session or two when you purchase a package.  You may meet with your trainer more frequently at first, but your financial investment should decrease as you become more independent, and knowledgeable until you can eventually push yourself just as hard on your own!!

A good trainer will:

• Get to know you before you start exercising and find out specifics; ie. health risk factors, present/past injuries
• Motivate and push you
• Listen to your concerns
• Track your progress and make changes when necessary
• Focus only on you and give you 100% attention
• Contact you/follow up with you after your session

A good client will:

• Show up on time
• Give at least 24 hours notice if you need to cancel/reschedule
• Address questions/concerns right away
• Save the chit-chat for afterwards
• Won’t spend the entire time complaining (a little bit of this is OK!)
• NOT think you are their therapist (seriously..)

Hi all!  Court and I just signed up this week for the “Hot Chocolate” 15K/5K run taking place on November 1 this year.  You can sign up for either the 15K (9.3 miles for those of you that aren’t so metrically-inclined) or the 5K (3.1 miles).  Runners, walkers and strollers are allowed at this event.  It will be held at Montrose Harbor.   Registration for the 5K costs $40.  The 15K will cost you ten bucks more at $50.  Let me tell you why you need to participate in this race - even if you abhor running, 5Ks, and you don’t jive with the overall “this is healthy for you” message:

1.  The goody bag.  The goody bag at this event promises to be SWEET! (No pun intended) By signing up, you receive a running jacket (limited sizes left) and wicking fleece running hat.  If they are out of your size of the running jacket, you can opt for the “hot chocolate” hoodie, which is equally as cool-looking.  In addition, you’ll receive a string backpack in your goody bag. 

2.  The after party.  I can hardly sit still as I type this.  Hershey’s is sponsoring this run.  Need I say more?  After you finish your grueling 5K run, (and I say grueling because it will probably be freezing and you may be hung over from your Halloween shenanigans the night before) you will get to attend the Hot Chocolate run post party.  Hershey’s will be serving 24,000 ounces of Hot Chocolate, over 200,000 assorted pieces of Hershey candy, and 18,000 ounces of warm chocolate fondue!  Wow. 

It is my professional opinion as a fitness blogger that you do not miss this important health event. Read more and sign up at www.hotchocolate15k.com.  Spaces are filling up quickly!  As of Monday there were only 1,000 spots left.  Act fast and happy running!

Companies use all sorts of techniques to get you to buy their fitness and weight loss products. One of the most popular ways to sell you something is by showing a “before and after” picture of someone who has used the fitness equipment, weight loss pill, exercise video – you name it. Let’s face it, those pictures can be pretty amazing. Take a minute and watch this short video on the truth behind “before and after” photos you see in exercise magazines or with weight loss products. Are they for real?

The Truth Behind Before And After Photos

Most of the time, the people in the before and after pictures are fitness models who have spent a few months slacking off prior to getting their “before” pictures taken. When a muscle is trained, detrained and retrained, there is a faster change in muscle size.

There are so many different techniques you can use to alter the models bodies, and as mentioned in the video, sometimes the Before and After photos are taken in the same day. So….don’t believe everything you see!