when jazzercise just won’t cut it anymore

the trainer’s toolbox

I was visiting with my sister yesterday – that’s the same sister who flubbed my delicious banana oat muffins – while my daughter, C, was napping.

Jazz Hands...

Normally I reserve those precious afternoon hours for work or, occasionally, a quick at-home workout if I’ve missed the gym that morning.  But yesterday was a cold, bustly day and we had already worked out so, instead… we watched TV.  Not just any TV but HBO’s Flight of the Conchords, a delightfully absurd sitcom (for lack of a better word).  I highly recommend it!  In the episode we were watching, the main characters were complaining that their band’s gigs were unfortunately coinciding with a jazzercise class – the character in question was choosing jazzercise over performing.

The idea of a straight, young man in a jazzercise class is almost oxymoronic.  If your idea of fitness classes is as outdated as HBO’s, here is a basic fitness class primer. The world has changed since the days of jazzercise and there are tons of great classes out there.  Most of them fall into the following types:

• step aerobics: moderate to high intensity movements on, over and around an adjustable step; usually involves some jumping and may not be suitable for those with joint conditions; set to music with a quick pace that burns 300-600 calories/hour, depending on intensity.
• high-low aerobics: high impact moves are those in which both feet are simultaneously off the floor; low impact moves are those in which one foot stays on the floor at all times – put them together with a soundtrack straight from Much More Retro and you’ve got traditional aerobics.  300-500 calories/hour (higher impact = higher caloric burn).
• abs/core: usually 15-30 minutes, these classes are crammed with sit ups, crunches, planks and other moves often borrowed from traditional yoga and pilates disciplines; set to music and faster than regular strength training to burn around 150 calories/half-hour.
• yoga: adapted from the traditional religious & meditative rituals of India, modern “yoga” classes are full-body strengthening & stretching sessions that build focus, balance, endurance and coordination without impacting joints.  The most common types, ashtanga & hatha, burn 300-500 calories per hour but do not offer the same cardiovascular benefits as more intense aerobic exercise.
• pilates: another adaptation, “pilates” classes are variations on the classic pilates dance training method; focus is on the core – abs, back, and hips – with high reps to build endurance and discipline; while not a cardiovascular workout, pilates burns 250-450 calories/hour.
• kickboxing: yet another adaptation, aerobic kickboxing mixes martial arts with conditioning exercises like push ups and jumping jacks at a quick pace set to music; tones most muscles of the body and works the cardiovascular system for 400-600 calories/hour.  May not be suitable for those with joint problems.
• pump/strength: basic weightlifting moves like chest presses, squats, lunges, and rows are set to music; weights are very light and reps are extreme – approximately 50-100 reps per body part – to build muscular & cardiovascular endurance.  Burns 300-500 calories/hour.
• spinning: one of the newest styles, spinning is just cycling set to music and usually involving various speed and resistance intervals to burn more calories than traditional cycling; performed on a “spin” bike at a very high intensity that burns 500-700 calories/hour.
• hip hop: aerobic dance classes, these are the jazzercise of the new millenium.  Aerobic dance builds coordination and endurance, sometimes with high-impact movements or complicated footwork that may frustrate some exercisers.  Burns 300-500 calories/hour.

Whichever you choose, fitness classes can be a great way to build longer cardio sessions into your exercise program.  The key, as with anything, is moderation.  Five spinning classes a week will not only become boring and easy (translation: you burn fewer calories as you get used to doing the same workout over and over), but it may even cause what we call “overuse injuries” that cause joint and muscle pain or even keep you from workout out altogether.  Mix up the classes and don’t forget to add traditional strength training at least twice weekly.

Jazz hands, everybody…

stress eaters unite

reviews & resources

If stress eaters were to unite, it would be one BIG convention… 

50% of us eat when stressed. While this behaviour is normal (food – like wine, music or a hug – is comforting) it can become a nasty habit that not only adds to one’s stress level but causes weight gain and malnutrition. When I was asked to review the new book, The Stress Eater Diet, I jumped at the chance.  Stress eating is something that affects many women and is a common topic when discussing weight management with my personal training clients.

For the record, let’s distinguish, as the book does, between stress eating and binge eating disorder.  Stress eating is normal behaviour while binge eating disorder, where the binger feels out of control and has “episodes” of binging which may be as difficult to recall as a drunken haze, is a psychological condition usually requiring treatment and/or counseling.  If you feel you may be suffering from binge eating disorder, please contact the National Eating Disorder Information Centre or Sheena’s Place, for those located in the Toronto area.

Now that we’ve got the preamble out of the way, let me say that the Stress Eater Diet is definitely a worthwhile read.  The authors supply study after study to back up their claim.  That claim, in a nutshell, is that stress eating is a cycle of fatigue, malnutrition, weight gain and stress best broken by mindful eating, careful nutrition, a diet of serotonin-rich foods and an active lifestyle.  Hard to argue with that thesis.

The “Diet” in question is a 4-week program of reduced carbohydrates and foods rich in fiber and healthy fats.  While I am generally wary of low-carbohydrate plans, the Stress Eater Diet is a short-term plan designed to wean the stress-eater off of the high-carbohydrate binge foods usually consumed during times of weakness.  The diet does include plenty of low-fat dairy products and re-introduces more of the missing carbohydrates as the four weeks progress.

In addition to sound nutritional guidance, the Stress Eater Diet is a great resource for those wishing to reduce the stress that is causing all of that eating in the first place.  The authors advocate meditation, deep breathing, yoga and exercise of any and every kind possible in the stress eater’s search for peace.  As a fitness professional, I found it particularly refreshing to read a diet book that not only prescribed exercise but outlined when to exercise, what types of exercise to do and how to schedule that exercise into your 4-week diet plan.  Click here for more information about cardiovascular exercise and which types of exercise are best for burning fat.

For a bit more information on the Stress Eater Diet or to access free downloadable resources, please visit http://www.stresseaterdiet.com .

To purchase the Stress Eater Diet, visit Amazon.

About the Authors:

Robert Posner, MD
Robert Posner, M.D. is a board certified internal medicine physician and has been in private practice in the Northern Virginia area for over 20 years. Dr. Posner developed the Serotonin-Plus Weight Loss Program, Washington, D.C.’s largest medically supervised weight loss/weight management program as a result of his ground breaking research into the effects of serotonin on weight loss.

Learn more about Robert at http://www.stresseaterdiet.com.

Linda Hlivka
With over 20 years of experience, Ms. Hlivka has been the nutritionist for the Serotonin-Plus Weight Loss Program for almost 6 years. Linda graduated from Douglass College, Rutgers University with a B.S. in Human Nutrition and Foods and from Regis University with an M.B.A. Early in her career, she worked as a dietician/nutritionist at several NJ hospitals. She has a passion for weight control as she had struggled with weight during her life and ultimately has succeeded for many years to control hers.

Learn more about Linda at http://www.stresseaterdiet.com.

a home gym for the rest of us

reviews & resources

I occasionally have the pleasure of working with a client who has a real home gym – like the home gyms you see on MTV Cribs (did I just inadvertently confess to watching brainless prepubescent entertainment?) minus the Swarovski crystal-encrusted stopwatches.  Most of the time, my clients do not have a whole room they can afford to designate solely to the pursuit of fitness.  Sometimes we work out in their bedrooms, sometimes we work out in their basements, sometimes it’s a corner of the living room and the attached staircase…

You don’t need a “gym” to work out at home.  You just need a bit of creativity and a couple of basic props.  Check out this video from the American College of Sports Medicine all about setting up your home “gym”:

I recommend the following inexpensive pieces of equipment.  Most of these items can be purchased at any good fitness store – Fitness Depot is my local favourite – or even found in the sporting goods section of a large department store.

• mat, padded or yoga-style
• dumbbells of increasing increments – 5, 10 & 15 pounds are a good start but a single set of 10-15 pounds will do well if you have the guidance of an experienced personal trainer to show you some creative uses
• a resistance band of medium tension
• a bench or chest that can hold your weight (a sturdy kitchen chair or step will do in a pinch)

Cardio at home can be tricky.  A staircase is a great way to inject some aerobic exercise into your home routine.  If you are planning to purchase a piece of cardiovascular equipment, I recommend a treadmill or a rowing ergometer (find out which types of cardio burn the most calories here).  DVDs are another great way to do cardio at home.  And, of course, nothing beats lacing up your sneakers and heading out the front door for a walk, jog or hike.  It doesn’t get much cheaper and easier than that!

For specific questions about setting up your own home gym or to have a program customized to your home equipment and your fitness needs, chat live with Fit Family or send me an e-mail.  Have fun!

15-minute total body workout

family fitness

Today was not a nice day.  It was a balmy 10 degrees celsius here in Toronto, but Mother Nature has a cruel sense of humour and we were blasted with rain on this warmest day in months.  As I came in to the house from a morning meeting, I narrowly escaped falling on my ass on the skating rink we call a driveway.   A client, Erica, had to cancel her session to tend to her feverish son and had promised to get outside for a run.  I e-mailed her and suggested she skip the jog for today, stay dry and safe and do the following routine instead.

Once I had the baby down for a nap, I did a quick 20-minute cardio workout and did the exact same routine I gave Erica.  You’ll need a chair or bench to step up on and a mat or towel to lie down on; nothing else!

I did it in 12 minutes.  Can you beat my time?

Warm up: 5-10 flights of stairs or jog on the spot/dance for 3-5 minutes

Step up x 10

Push up x 10

Jump squat x 10

Jumping jack x 10

Crunch x 10

Complete one set of each exercise, resting only as needed or to take a drink of water.  When you are resting, continue moving – march on the spot or walk around to keep your body pumping blood and oxygen back up to your heart and lungs.  After completing 10 reps of all five exercises, rest 1 minute.  Repeat all exercises x 15 reps.  Rest 1 minute.  Repeat all exercises x 20 reps.

Cool down: march/jog/dance on the spot for 3-5 minutes.

As with any exercise program, please consult a physician before starting if you have a history of heart problems or any current or recent injury or illness.  The Par-Q Exercise Readiness Questionnaire will help you determine whether you are ready to exercise or if you should obtain clearance from your physician first.  If you have any questions about this program, chat live with Fit Family and clear things up before you get started.

Have fun!

children’s fitness tax credit

family fitness

Okay, it’s not the sexiest subject, but tax season is upon us.  The Canada Revenue Agency has offered a tax credit since 2007 to moms and dads who pay to enrol their children in programs of physical activity.   To read more about the Children’s Fitness Tax Credit, visit the CRA website and find out how you can claim up to $500 per child per year.

Yet another reason to build regular blocks of physical activity into your child’s days and weeks….