Stretch Bands: The inexpensive, go anywhere way to tone your muscles.

I recently started using stretch bands at the gym and I think I'm in love. I will forever be fascinated by their simplicity and surprised by their ability to tone. When used correctly, they just might rival any high-tech machine or dumbbell out there—especially since they can be taken anywhere. As in, they'll help you keep up the workouts on vacation without having to sweat it out in a nasty hotel fitness center. (Toning on the balcony at sunset? Perfect!)

Stretch bands are also a super-inexpensive way to give your at-home workouts a boost, and you can find them just about anywhere. I bought a set of three (one of which is pictured above) for $9.00, and I am certain I've already got my money's worth.

How to use them? Let me count the ways! You'll notice mine is tied—that's because I put it around my calf muscles and do side steps to work my adductor (hip) and gluteus (butt) muscles. (Oh, how it burns!) Any good Google search will produce a variety of sources with further examples, but here are a few off the guide that came with my stretch bands:

If you already use stretch bands, tell me how! If you don't, pick one up and let me know how it goes.

Apparently, I always loved getting in shape.

As I look at the calendar, I can't help but ponder the fact that it was about a year ago that I decided to become a personal trainer. My somewhat disappointing life in Grand Rapids had come to an end, and my enrollment at Blue Heron Academy suddenly took on a new meaning—getting certified as a personal trainer would no longer be a side project. It would be a gigantic career move. And I couldn't wait.

Funny thing is, I think I've always had fitness in my blood.

Yep, that's me at the tender ages of five and seven. Get In Shape Girl toys were my absolute favorite! If you look really closely at the first picture, you'll see weighted bangles on each of my wrists—hardcore, right?! And in the other, I am wearing a sweet crop-top Get In Shape Girl tee. (Not sure why I paired it with my mom's old slip, though.) I would "work out" all the time, and sometimes I'd even "train" my sister.

Notice my protective right arm? I clearly understood that client safety was important—God forbid she fall backwards off a 1" tall balance beam. (And God forbid she get hurt on my watch.)

Time truly does tell all, I guess. It's well over 20 years later and I still love getting in shape. I just don't own the sweet crop-top tee anymore, nor would I ever wear it now. But I do still train my sister on occasion. (I kicked her butt about a week ago—sorry Aly!)

Hammer Curls

I did a little research before I wrote yesterday's post, and I continually read that Michelle's trainer has her doing Hammer Curls—a lovely addition to any workout, if I do say so myself. They're simple, but totally effective. Anyone with a well-defined bicep has probably done one or two Hammer Curls in their lifetime. (Well, probably more than one or two, but you know what I mean.) Take a look:

Stand with your feet hip-width apart, arms at your side with dumbbells in hand. Palms should be facing your body. Using your bicep muscle, slowly lift the dumbbell to your shoulder. The motion of this move should always remain in the bicep muscle and elbow joint. If you're using your shoulders or moving your back at all, you may be lifting a weight that's too heavy. As you lower your right hand, begin lifting the dumbbell in your left hand. Lowering your left hand will complete one rep while starting another, since you'll be lifting the right dumbbell again. The curls are continuous, but keep them slow and controlled. Don't swing your arms or twist your wrists.

Try two sets of 12 reps using a weight that you determine is comfortable.

If you got it, flaunt it.

Michelle Obama certainly does. With good reason, too. She repeatedly gives this nation one of the best First Lady "gun shows" we've ever been privy to and it consistently causes a stir. Why? I don't know. Do you think twice about wearing a sleeveless top if it's A) hot out or B) cute? I didn't think so, but the fuss continues.

I recently came across a bit of that fuss in one of my fitness magazines. The publisher wrote an article on biceps in which he said "mainstream America may feel that she has a six-pack and amazing guns but it ain't so." And then he goes on to say that she "likely has a fairly high body fat percentage." And while that last statement may very well be true, who is he to say so without actually measuring her body fat for proof? (Dude, never tell a woman she's fat.)

Michelle's entire platform as the FLOTUS is based on health and nutrition—hello! White House garden!! And the woman clearly works out. So what if she doesn't look like a size one runway model. Do you?

I'll defend this guy on one tiny detail—his magazine targets women who aim for that Miss Fitness type of body, and every model he showcases is absolutely ripped. (Sometimes they scare me.) And I definitely wouldn't classify the First Lady in a category with those women. So maybe that's where he's coming from.

To me, Michelle is the perfect example of a working woman who (pardon the pun) exercises her right to be fit. She doesn't have what our society deems as the picture perfect body, but I think that's what makes her so beautifully inspiring. She works out, she eats well. She loves a good hamburger and French fries every once in a while. That makes her normal, just like you and me.

I think her arms look great, and I think her dedication to fitness is inspirational.

What do you think?

Well, this is just deliciously pure!

LUNA, you know I love you, but this Cherry Cashew Pure bar is divine. It really, seriously, is Mother Nature's version of a candy bar. The ingredients: dates, cherries, walnuts, agave nectar, almonds, cashews and brown rice protein. Yep, that's it! And it's all organic. Even gluten-free. Oh, and—it contains a most excellent mix of vitamins, minerals, antioxidants and Omega 3 fats. Hello, healthy!

I must admit, I was skeptical about and even a little intimidated by the "raw" factor, having seen that episode of "Sex and the City." But as it turns out, there's nothing to be afraid of. Except maybe the price tag. They're a little steep, but nothing good is ever free. And in my opinion, good food is worth it. Especially if it's good for you.

One last thing. To all of my readers in Michigan, the Pure bar was created by a woman that lives in Holland. Way to represent!

"Bite it, write it."

As you may know, I am a writer. And as a writer, you'd think it would be easy for me to keep a journal. Try as I might, it never worked out. I would get bored with my own words or just forget to write them down. And I'd never go back. I think it's safe to say, however, that I've found my niche in the journaling world. (Ok, two niches if you count this blog.)

Behold my diet and exercise journal!

From that first bite of breakfast to that little bite of something before bed, I write it all down with a black pen, which I trade for a blue pen to record any exercise I've done that day. It sounds like a lot of work, but it really isn't. My notebook is small, so it tucks away nicely in my purse to go wherever I go. "Bite it, write it," said a girl in my class at Blue Heron Academy. They're words to live by, really.

Keeping a journal of what you eat is a way to hold yourself accountable. You might think twice before inhaling that Snickers bar if it means you'll have to put it in writing. In addition, food journals can help you (and your trainer) determine why those last five pounds aren't coming off, or why you need a snack at 3:30pm every day.

I choose to write my journal by hand in a plain notebook, but a trip to any bookstore should give you a variety of diet and exercise journals to choose from. I record what, when and how much I eat, but if you want to get more detailed, you can—your journal, your rules! You can also go online. MyFitnessPal and FitDay are good, but a Google search will pull up plenty more. And I'm sure one will suit your needs.

But I suggest you find one that lets you keep track of your exercise activities, too. Diet and exercise will always go hand in hand. And plus, it never hurts to plan out your workouts before you hit the gym. You'll save time, and you'll have a great record of your improvements.

If you keep a journal, I'd love to know what works for you. If you don't, start one—and let me know how it goes!

I'm thinkin' thighs today. Are you?

I talked about calf muscles yesterday—did you try the workout?—so I figured that today's post should be about the upper portion of your lovely lower limbs. Think quadriceps (image left), plus your hamstrings and gluteus bootius (image right). And yes, technically it's gluteus MAXIMUS but I think BOOTIUS is better. Don't you?

So combine the following with yesterday's moves for a good overall leg burn. Keep your abs tight through every move for an added core blast. Oh, but first—STRETCH! STRETCH! STRETCH!

1) SPLIT SQUATS: Stand up straight with your hands on your hips, then take a giant step forward so that your legs are two to three feet apart. This is your starting position. Slowly lower into a lunge, then return to start to complete one rep. Don't let your front knee cross over your toes, and always keep your weight centered—no rocking forward when you lunge down! Do 12 to 15 reps, then switch legs. To increase intensity, hold dumbbells.

2) ONE-LEG SQUATS: I love this one! Stand with feet slightly wider than hip-width apart. Shift most of your weight to your left leg, leaving just enough weight on the right to keep you balanced. (You may need to move your right leg forward just a hair to increase comfort.) Squat as if you're sitting down in a chair, putting all of your weight into your left heel to keep your knee from crossing over your toes. Eyes forward, chest up. Do 10 to 12 reps, repeat on the right side.

3) DEAD LIFTS: Stand with feet hip-width apart, knees slightly bent and dumbbells in front of your thighs. (If you don't have dumbbells, it's ok. Improvise as safely as possible or go without.) Bend forward at the hips until your back is parallel to the floor—it's very important that you keep a straight back, no arching! And don't lock your knees. Slowly return to starting position, pulling with your glutes and hamstrings, to complete one rep. Do 12 to 15 reps.

4) LEG EXTENSIONS: Target that gluteus bootius! Grab an exercise ball and position it on the floor beneath your chest, using your legs and arms to balance. Lift your right leg as high as you can to feel your bootius contract, then lower. If you don't have an exercise ball, stand facing a chair and lift your leg behind you—keep your hips square to the chair so that all of the work remains in your buns. Do 12 to 15 reps and repeat on the left leg. If you're on a ball, you can lift both legs at once to increase difficulty.

Does that make sense? If my descriptions are unclear, please let me know. I don't want you to get hurt!

Depending on your fitness level, you may wish to run through the above two times. Add the calf muscles in at the end, and then stretch once you're totally finished.

On calf muscles.

Leg workouts tend to focus primarily on thighs and buns. Calf muscles get thrown in at the end, if at all. So I write you today in defense of the calf, and I argue that you spend more time with this very important muscle. And actually, it's a family of muscles:

The gastrocnemius is the most obvious member of the family, the muscle we typically associate with well-defined calves. It has two parts—the lateral head (outer half) and the medial head (inner half). Below that, the soleus. (I must admit that I didn't know this muscle existed, or that it was part of my calf, before I studied the muscles at Blue Heron Academy.) And the last member of the family, which isn't really a muscle—the Achilles tendon. It attaches the gastrocnemius and the soleus to your heel. Together, this family supports activities like running, jumping, biking, walking up stairs, pushing the gas pedal and reaching for that object on the top shelf.

So during your next leg workout, make it a point to try the following:

1) CALF RAISES: Stand with feet hip-width apart, toes pointed forward. Push through your feet to raise your heels, then lower. Repeat 12 to 15 times. Next, put your heels together, toes pointed out in a V shape to target the medial head. Motion and reps are the same. And finally, put your toes together with your heels out in a reverse V shape. This can feel awkward, but it hits your lateral head. Motion and reps are the same. (Holding a dumbbell, standing on the edge of a step, or doing one leg at a time can increase the intensity.)

2) SEATED CALF RAISES: If you're in a gym, there may be a machine for this—but it's just as easy to do with a bench and a dumbbell, or a chair and a heavy box. Sit so that legs are bent at 90 degrees, hold the weight on your thighs and perform 12 to 15 calf raises with your toes pointed forward. This move targets your soleus. (If you can't feel anything, you may need to increase the weight.)

3) TOE WALK: This is quite possibly the easiest calf exercise ever! Grab a dumbbell if you have one, something heavier but not impossible to hold at your side. Stand on your toes as if you were wearing high heels (guys, use your imagination) and walk forward or in a circle for 60 seconds.

The end! So easy. Repeat this basic workout twice through if your calves can handle it. Just don't forget to stretch them out when you're done.

Lady Alice Apples

Once upon a time in 1979, there was an apple orchard in the state of Washington. On that orchard, there grew an apple tree unlike any other. With roots in Red Delicious, this tree bloomed with a crispy sweet apple that had never before been tasted. Delighted by his find, the owner gave it the greatest name he knew—that of his mother, Lady Alice.

I ate one for lunch yesterday. Here's why: Prompted by a brief article in Fitness magazine, I headed to Meijer in search of this apple that I had never heard of. If you know me, you know that I love apples. With peanut butter or in sauce form, apple pie, apple picking and everything in between. And since I live in a state whose largest fruit crop is the apple, I had to investigate.

My notes became the short fairytale above, minus one detail: The Rainier Fruit Company now owns the Lady Alice apple tree, and after 25 years of growing and cultivating it, this Washington company is ready to share Lady Alice with apple eaters everywhere.

So I partook, and in all honesty, the Lady Alice apple reminded me of a Honeycrisp. Slightly tart but sweet, hinting at flavors of honey. Maybe even almonds. It was crunchy and didn't brown quickly like a freshly cut apple tends to do. Best part—it was healthy. In fact, apples are a great snack. They're free of fat, cholesterol and sodium, but they're full of fiber and carbohydrates (the good kind that fuels your body).

Here's a fun fact I learned while browsing the Michigan Apple Committee's website: Apples have a slightly rough texture that, when combined with their natural tannins and a swish of water, makes for a great teeth whitener. Bonus points!

So have an apple today, and make it a Lady Alice if you can. Or stick with the apple of your choice—do you love Golden Delicious like I do, or are your taste buds tempted by a different kind? Tell me!

Map your run.

Tired of your typical running route? Oh, how quickly it happens! One can only pass the same trees, houses and barking dogs so many times before motivation disappears completely. And with the onset of spring, you'll be running outside even more these days, so add MapMyRun.com to your Bookmarks.

This handy website helps you create new running routes on your current stomping grounds. And for those of you concerned with distance, it'll even tell you how far you're going. I mapped out the following as an example. It's the path I typically ran in college, which took me from the steps of my dorm to the grotto at Notre Dame and back.

Turns out, it was only 1.77 miles—but back then it felt like 177 miles.

Map your own run by entering your starting location, then clicking and dragging as you see fit. It's really that easy. And you can search for runs, too. They'll compile a list of any maps created by other runners in your area.

Not a runner? MapMyFitness, Inc. owns the website, and they've created a few more just like it: MapMyRide, MapMyWalk, MapMyTri (for triathletes), MapMyMountain (for skiers and snowboarders) and MapMyHike. each of which, according to the company, is an "interactive social network that allows people to enjoy and share their workouts.

Target your abs with seven simple moves.

These are your abdominal muscles (except for the pectoralis major, which is only indicated to help you read the image). And as I mentioned in my post on the Pilates 100, crunches only target your rectus abdominis. To help tighten your tummy, you'll need to work everything you see in the picture above (except for the pec, of course) and I've compiled a list of seven moves that will do so. Complete one set of 12 to 15 repetitions for the first six moves—we're shooting for quality, not quantity, so really focus on those abs. Hold the last move for 60 seconds. This may be difficult at first, so break it up if you need to.

1) REVERSE CRUNCH: Lie down in crunch position (see #3 if you aren't sure), squeezing your legs together. Keep your upper back pressed to the ground as you lift your tailbone up, crunching your legs and hips into your chest. Simultaneously crunch your head to your knees. Relax and repeat.

2) SCISSOR KICK: Lie flat, palms on the floor underneath your buns. Lift your heels a few inches off the floor, keep your head on the ground. Flutter your legs as if you were swimming, keeping them straight and pointing your toes throughout. This is a small move, and one rep is complete after each foot flutters up once.

3) CRUNCHES: Lie down in typical crunch position, placing your hands behind your head with your elbows out. Lift your head, neck and shoulders off the ground to bring your ribs closer to your hips—do not pull with your arms, and keep your chin off your chest. To increase the intensity of this move, hold a light weight above your chest or use an exercise ball instead of the floor.

4) BALL PASS: This is one of my favorites! Lie on your back, legs flat and arms extended above your head so you form one long line. Hold an exercise ball in your hands. (If you don't have an exercise ball, anything lightweight and similar in size, like a pillow or empty box, will do.) Keep your arms straight as you raise the ball above your abs, simultaneously bringing your legs up. Grasp the ball with your feet and return to starting position. Repeat the motion, transferring the ball back to your hands—this is one complete rep.

5) OBLIQUE CRUNCH: Lie down in crunch position, crossing your right ankle over your left knee. With your hands behind your head, rest your right elbow on the ground and crunch toward your right knee—but don't let your left elbow fold across your face! The movement is in your abs, not your shoulders or arms. Do all repetitions on one side before switching to the next.

6) DUMBBELL SIDE BENDS: Another favorite! Stand with feet slightly wider than hip-width apart. Hold a dumbbell in your right hand and place your left hand behind your head. (If you don't have a dumbbell, a small bag of books will do. Or maybe a purse.) Keeping your shoulders to the front so as not to twist your spine, bend toward the dumbbell. Return to start, performing all reps on one side before switching to the other.

7) PLANK: Face the floor, resting on your knees and elbows (which should be directly below your shoulders). Straighten your legs and balance on your toes, keeping your head, back, hips and legs in line with each other. Hold.

And that's it! Do this routine three times a week on non-consecutive days. It shouldn't take you very long at all. But to get the best results, you'll also have to maintain a healthy diet. Ab workouts alone cannot help you lose weight.

The Importance of Protein

The more protein you eat, the bigger your muscles will get. Right? Well, actually that's wrong and very much a common misconception around the gym. But that's not to say protein isn't important.

Every muscle in your body contains strands of protein that work with the rest of your muscle fibers to cause muscle contraction. In other words, they help your muscles flex. And every time you push it in the gym, those strands of protein—and your muscle fibers in general—break down. Sometimes they even tear, which leads to prolonged muscle soreness. To combat this, our bodies begin to rebuild themselves immediately following the workout. This is known as protein resynthesis, and it's where our diets come into play.

Our bodies can't necessarily store excess protein, which is why foods that are rich with protein make such a great post workout snack—they deliver the much needed nutrient to our muscles, where it rebuilds and repairs any broken tissue. But too much of a good thing can actually be a bad thing, believe it or not. Because we can't store protein, excess is typically turned into fat. And we all know how hard it can be to break down excess fat.

So, where to get that protein from? It's everywhere! Most of us get a decent amount without any help. And by help, I mean supplements. I'm sure you've seen protein powders in the supermarket, or read about them in health magazines. I advise you to use them wisely if you must. (I prefer not at all, actually.) They can wreak havoc on your kidneys. Instead, choose lean meats and beans. Eggs. Milk, yogurt and cheese. Toasted Nuts 'n Cranberry LUNA bars. Your options come aplenty.

And if you can't head home to eat after a workout, be sure to pack that gym bag with a healthy snack. A window of opportunity does exist. You'll typically want to eat within an hour of finishing up at the gym. This is when your muscles need the protein the most, and when it is most effective.

Excuse me, I just Burpee'd.

We talked about jump squats and I mentioned my love/hate relationship with pushups, so now I feel compelled to explain how they can be combined into one great cardio and total body workout. It's called a Burpee, otherwise known as a Squat Thrust. Let me explain.

1) Start in a standing position with your feet hip-width apart, arms at your side.
2) Squat to the floor, placing your palms flat on the ground in front of your body.
3) Kick your legs back, landing in pushup position.
4) Quickly kick your legs forward to squat position, then stand up.
5) Repeat.

Easy as pie, right?

A few pointers: As you place your hands on the floor, you'll want to shift your weight forward slightly so that you can kick your legs back as described. Keep your abs tight when you hit the pushup position, and if you can, actually perform the pushup. This increases the difficulty and engages even more of your upper body. For a lower body boost, jump instead of standing up at the end—just like a jump squat! Whether you put one or both of these extra moves into the Burpee, it's up to you. Choose based on your current fitness level to avoid injury. No worries if you leave them out. I honestly don't do the pushup, but I'll get there eventually. Even this guy had to start somewhere:

Do you eat LUNA bars?

I sure as heck do. As "the whole nutrition bar for women," these tasty treats (which can be eaten by guys, too) satiate hunger pangs and cravings with equal parts nutrition and flavor. And there are a variety of flavors. Some of which even include chocolate. Would you be surprised, however, to learn that my favorite flavor doesn't include this heavenly ingredient? Shocks even me.

Toasted Nuts 'n Cranberry—so good! This bar is entirely natural and 70% organic. And as I look at the label, I see noteworthy amounts of calcium, folic acid and antioxidants. Most importantly, this bar has 9 grams of protein. And we all know how important protein is to working muscles. (If you don't, stay tuned! I'll explain in a future post.) I keep a few bars in my gym bag for post-workout snacks.

I would advise you, however, to read every LUNA label closely if you have a nut, wheat or dairy allergy. LUNA bars tend to employ these ingredients throughout.

But if you're free to eat them, please do! They're delicious, and the LUNA company as a whole is impressive. I spent some time on the LUNA website today and was surprised to learn that they sponsor a cycling team, run a mom's club, fund a film festival and raise money for breast cancer research. Such noteworthy projects!

And speaking of noteworthy, I discovered something else on the LUNA website: Berry Almond. I never knew this LUNA bar flavor existed! Ever have it? I'm so on the hunt for it. If good, it could surpass the aforementioned to become my new favorite.

Do you have a favorite LUNA bar?

UPDATE: 
Berry Almond is divine! I traveled to Charlottesville, Virginia with a friend to do some wine tasting and we stumbled (no, not literally) upon a shopping district with a health foods store. I jumped for joy when I saw the Berry Almond LUNA bars sitting on a shelf. I bought two which was a very good thing because it blew Toasted Nuts 'n Cranberry out of the park. Though I'm not sure I'll ever be able to consume the second one—It's like a good bottle of wine that must be saved for a special occasion, yet no occasion seems to be special enough.

I have a love/hate relationship with pushups.

Pushups work my chest—and they really make me work. Hard. No matter how often I do them, they never seem to get easier. So while I love what they do for my chest muscles, I hate them because they are so stinkin' hard! And in all honesty, that is the beauty of the pushup. They will always and forever challenge my chest.

And my shoulders, even my arms. In fact, pushups challenge my entire body much like a plank does. And they'll challenge yours, too. Let me break it down: Your chest muscles contract, with a little assistance from your shoulders and triceps, to raise and lower your body. Your abs and back muscles contract to stabilize your shoulders and hips, which work to keep your body in line throughout the exercise—hooray for proper form! And I bet if you focus on them, you'll notice your glutes (i.e. "butt muscles") are a bit contracted, too. So while a bulk of the work is still being done by your chest muscles, these other muscles are working, too. Thus the comparison to a plank.

"What if I do them on my knees?"

My answer to that: no worries! You are still engaging a variety of upper body muscles. Keep your core tight, hands below your shoulders and breathe through the pushup. You'll feel the burn. And if you don't, it might be time for you to get those knees off the floor!

Sugar, is that you?

I have a sweet tooth and we are in a constant battle. I do my best to eat chocolate and cupcakes in total moderation, but every so often, my sweet tooth gets the best of me and I succumb to the pleasures of that which is full of sugar. I'm a personal trainer, but I'm also human.

I'm also a bit more aware of sugar now, thanks to a handy list that I got from my Blue Heron instructor. Sugar, as it turns out, has a variety of names. And it can be found in everything, which means you'll need to read food labels diligently if you are trying to limit your intake.

Look for these ugly monikers:
high fructose corn syrup, corn syrup, glucose, fructose, sucrose, molasses, honey, sorghum, dextrose, lactose, maltose, galactose and concentrated grape juice.

My list stopped there, but there may be more. Know any?

The Go-To Song

It doesn't matter where I am or what I happen to be doing, whenever I hear the "mum mum mum mah" of Lady Gaga's "Pokerface," I feel like I should be running—it was the first song on the playlist I used to train for and run the Chicago Half Marathon last September.

Gaga takes me back to those early morning runs around Saint Mary's College and the University of Notre Dame. To the gunshot that signaled the start of the race. And most importantly, to that feeling of accomplishment (or was it my burning thighs?) when I crossed the finish line 2 hours and 21 minutes later, having completed 13.2 miles.

Just this week I strapped on the iPod to run a 5K outside for the first time in a very long time. Despite the chill, I needed a break from the treadmill. I thought for sure I was in for it, but when I queued up my playlist, she was there for me. And it pumped me up.

The run was great, and I spent a lot of it thinking about the concept of a go-to song. How easily something so simple can transform your mood. How it can make you work a little harder in or out of the gym. Google "music" and "exercise" and you'll find a number of links to studies that show how music improves cognitive function. And how that, in turn, helps you pull more out of your workout.

A study from Ohio State University gets even more specific—people with lung issues have shown marked improvements in their workouts when they listen to music. They focus more on the music and the workout itself, distracting themselves from the sounds of their own breathing.

You may not have a breathing issue, but I bet you have a go-to song. Is it "Poker Face"? Tell me.

A Fitness Funny: Jazzercise

So, it's Sunday and let's be honest—we aren't even thinking about working out. (Kudos to those of you who are.) But that doesn't mean we can't have a giggle about it.

My friend Heather introduced me to this video a long time ago, and I'm sure many of you have already seen it, but I feel compelled to share it anyway just in case you haven't. And also because I can't get enough of it. The commentary busts my gut, and I just about lose it around 1:33. Enjoy!

Go ahead, jump!

I know, I'm sorry. You now have Van Halen's "Jump" in your head. I can't remember if it was in mine when I took the picture above, but one thing is for certain—I got more air than the picture indicates. Just sayin'.

I'm also sayin' that jumping is a great tool in the gym, provided you don't have any serious knee injuries right now or anywhere in your past. But if your knees are good, then I say you "might as well jump." Maybe with a rope. Jumping rope is an excellent form of cardio. Trust me when I say it kicks my butt (literally and figuratively) every time.

You might also try jump squats. Stand with legs slightly wider than your hips, squat normally—don't bend your knees beyond your toes—then jump up instead of standing up. Return to your starting position and repeat for whatever amount of reps fits your fitness plan. Oh, and keep your hands behind your head. Let your legs, not your arms, do the work.

This type of training is called plyometrics. It's when your muscle is loaded, then contracted quickly. A lot of athletes use plyometric training to increase strength and speed, which equates to more power. But anyone can benefit—plyometric training is great for weight-loss, too. But you have to make sure you're keeping a good eye on your form to avoid injury. And if you haven't strength trained before, you might want to avoid plyometrics until your strength and stability increase a bit. "Can you see what I mean?"

Big Books of Exercise

I finally have a subscription to Women's Health magazine. I think it's a great glossy that's filled with equal parts fashion, fitness and fun. Like all health-related magazines, there are sections devoted to working out. And on a recent trip to Barnes & Noble, I discovered an extension of this magazine—The Women's Health Big Book of Exercises. And it looks like there's one for men, too.

Of course I bought the girlie version. So glad I did! It's packed from front to back with a ton of exercises, some of which I've never seen before. For example, there are 23 different variations of the pushup. And 35 variations of the upright row. Plus pages of warmups and workouts.

Needless to say, I'll be reading it often. Check it out at your local bookstore!

Stand up when you step up!

I am a people watcher. And as a personal trainer, this kicks in big time when I'm at the gym. I like to see what people are doing in case I should be doing it, too. What I don't like to see—people doing things wrong. They're either A) risking injury or B) not really getting the full benefits of their workout. I want to run up to these people and say "woah, hey there...let's just pause for a second," but I don't. They haven't asked for help, and I don't want to be the annoying know-it-all at the gym.

Lucky for me, I have a blog now.

So, to all you stair-steppers out there, with the best of intentions I say just one thing—stand up when you step up! The handlebars on a step machine are there strictly for your balancing purposes. They are not crutches on which you should rest some of your weight. I get that you are tired and I know leaning makes it easier. But this is called cheating, you sneaky exercisers, you. Stand up tall and proud! Hold on...but not for dear life. Keep your weight centered on the steps, and if this is too hard, you may consider lowering the intensity a bit to help you maintain form.

Remember, proper form means full benefits.

SlimCado? Alright, I'll try it.

I really like avocados and I love me some guacamole. So when I came across the SlimCado in the produce section of my local grocery store, of course I was intrigued. Plus, my usual Hass were rock hard so I had no other option but to roll with the perfectly ripened Slim. What would it do to my guacamole?

I am neither dietitian nor nutritionist, but I do know that avocados are high in fat—monounsaturated fat, to be specific. When eaten in reasonable quantities, this type of fat can help lower cholesterol. But still, "reasonable" is the key word and we all need a little help with that. Hence my intrigue with the SlimCado, who's sticker claims that it contains "30% less fat than the leading California avocado."

SlimCados are grown in Florida by a company called Brooks Tropicals. Their website indicates "half the fat and a third fewer calories," which contradicts the sticker a bit. Maybe there are different varieties? Or maybe I'm overthinking the numbers. Either way, it's still lighter than my usual Hass. And apparently it can grow much bigger, too. Up to 13 inches long—holy guacamole! And speaking of guacamole, mine was still delicious.

The Pilates 100

One of the things I love most about working out is that it's never boring. No, really...it isn't! There are so many different ways to go about it that it's almost impossible to get stuck in a fitness rut for too long. And as a personal trainer, that's one of my goals. To help you, my readers and my clients, avoid the rut. How will I do that? Let's start with the Pilates 100.

If you do crunches regularly, you might feel as though your stomach is just getting bigger. That's because crunches only target your rectus abdominis (the 6-pack), which means only these ab muscles are growing. You'll want to target every ab muscle in your core to up your odds of having a flat stomach and the Pilates 100 does that. Here's how you do it:

The lovely ladies at Pilates on Fifth offer a number of free videos on YouTube, and you can download their Pilates podcasts from iTunes. If you haven't tried Pilates yet, you should. (Hey boys: That goes for you, too.) It's a great way to lengthen and strengthen your muscles, particularly those in your core, which is the center of all movement and balance.

Rise and shine, it's workout time!

I know, I know...the last thing you want to do in the wee hours of the morning is run on a treadmill or pick up a weight. Sleep is too precious, and your bed is too warm. When I worked in advertising, I'd hit the gym at 5:30 every other morning. Sounds crazy, but it became a routine that I couldn't do without.

Morning workouts set a standard that you'll weigh everything else against. It may take a lot to get you out of bed, so would you really negate that hard work with a pop and some fast food on your lunch break? Or a candy bar when the mid-afternoon jitters hit? Hold yourself accountable. Start healthy, stay healthy.

And take advantage of cooler weather. If you live in an area blessed with warm weather, waking up early may help you beat the heat. Which means, when you get home from work, you won't have to give up your workout because Mother Nature sent a heat wave.

Speaking of work, you flex your noodle all day long—and that can be pretty taxing on the body. Consider your morning workout the warm up. Decompress before you compress! And free up your evenings for running errands or relaxing.

For those of you that have asthma, here's something else to consider: The American Council on Exercise reports that individuals with asthma are less likely to experience an attack in the morning, but the severity of your asthma and the conditions of the environment will play a factor. Be sure to keep in touch with your doctor. They'll know for sure if this generalization applies to you.

Bottom line, try it once before you write it of. You might catch a sunset, or meet someone new at the gym. Just make sure to eat a little something (healthy carbs) beforehand. Your body will be starved for energy because—surprise!—you do burn calories while you sleep.

Give it a whirl and let me know how it goes!

This is my dream.

"A dream is a wish your heart makes when you're fast asleep."

Cinderella sang it beautifully, but I can say with certainty that it's not always the case. My heart made a wish as I tackled a few miles on the treadmill at 5:30 in the morning. Back story? I worked in advertising for 6 years. I was a copywriter and I decompressed at the gym. It was my sanctuary—my place to prepare for a hard day's work. Of course, it was also a way to keep myself healthy. I loved it, every sweat-filled session. And about a year ago, I acknowledged that love. I realized that my heart was making a wish. That I had a new dream. But could I do it? Should I do it? What if I fail?

Thank you, Cinderella, for also reminding me that "if you keep on believing, the dream that you wish will come true."

With my husband's support, I left advertising and become a student at Blue Heron Academy where I learned everything I needed to know about building safe and effective exercise programs. Four months later, I passed my Blue Heron and national exams.

I got my official certificates in the mail three days ago—hooray!
  

So where am I working? What am I doing? Well, that's all still unfolding and I'll tell you about it when I can. Until then, you'll have to settle for a daily dose of fit.

A Daily Dose of Fit is both a guilty pleasure (once a writer, always a writer) and a supplement to my personal training business. My goal is to inspire you, my clients and my readers, with my thoughts, experiences and expertise as they relate to living the fit life. I've always been a fairly active individual, and as such, I've come to appreciate the exceptional way I feel after a good sweat session—and that's something I want to help you appreciate, too.

In fact, it's one of the reasons why I decided to become a personal trainer. But I also wanted to learn more about living the fit life. I would always keep up on the latest fitness tips, tricks and trends. And people started asking me for advice at the gym, it hit me—I loved giving it. But I wanted to make sure that I was giving them the right information, so I pursued certification from the National Association of Therapeutic Exercise. Now, as a certified personal trainer, I'm here for you.

Never hesitate to contact me at dailydose.notes (at) gmail (dot) com with your questions about this site or my personal training services. And, of course, I welcome your comments. Until then, keep reading. And keep living the fit life.

Disclaimer

This is the www.tarasabo.com disclaimer. By using this blog or website, you agree to be bound by the terms and conditions contained herein. If you have any additional questions after reading through this, please contact me directly: dailydose.notes (at) gmail (dot) com. Thank you!

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