Cardio Workouts That May Even Make You Smile

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You already know that one of the most important things you can do for your weight loss goals is regular cardio exercise. You also know that cardio workouts are indispensable to an effective training program and general good health. But, did you know that you don't have to suffer through boring cardio workout experiences day after day?

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Check out this post on PersonalTrainerz.com for Five Fun Cardio Workouts to Trim Your Body. These are great ideas for getting out of an exercise rut.

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If I have to spend ONE MORE minute putting one foot in front of the other on the treadmill or gliding on the elliptical, I think I'll explode. Honestly, I'll become the very first victim of B.C.B. (Boring Cardio Burnout), and I'll simply vanish into thin air. I have tried everything to make these monotonous cardio workouts exciting...magazines (print is too small to read while in motion; gives me headaches), books (too loud in the gym to concentrate; book won't stay open on the little magazine rack), books on CD (expensive to buy, horrible selection at the public library; too embarrassed to carry my old CD walkman), cell phone (not cute to carry on a conversation while breathing heavily)...Get my point? Today, I'm vowing to stop the madness. No more boring work outs for me!

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Fitness On a Budget #1

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The residential real estate market, along with gas prices and the economy in general, is causing savvy consumers to cut back on their "wants" in order to afford their "needs." In these situations, expenses that feel like splurges are oftentimes the first to go. Follow my next few posts to find out how to meet your financial obligations without sacrificing your health.

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Paying for a gym membership and the gas it takes to get there can be expensive, but there are plenty of other options for getting in shape. Here are some low-cost alternatives to help you get fit without breaking your budget:

1. Improvise by using ordinary household items for various upper and lower body exercises.
1. Canned goods. Many canned goods can serve double duty as hand weights.
2. Milk or water jugs. Fill empty milk or water jugs with water or sand and secure the tops with duct tape. To adjust the weights as your fitness level changes, simply add more water or sand. If you wonder how much weight you're lifting, simply weigh the jug on your household scale.
3. Potatoes. A 5- or 10-pound bag of potatoes can provide added resistance for various exercises.
4. A low, sturdy step stool can become exercise equipment if you use it for step training — an aerobic exercise resembling stair climbing.
5. Chair. You can use a chair for many seated exercises with makeshift weights or use the seat as a platform for your hands while doing triceps dips. The back of the chair serves as a good place to hold on for extra balance when doing things like leg lifts.

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These may sound like corny ideas, at first, but remember that it's usually the simplest things that, when done consistently, add up to the biggest results. I've gotten a great reaction from clients who saw me deliver these same tips on Fox 5 Atlanta last month: Watch the TV Clip

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

When You Just Don't Feel Like Working Out

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Make it to the gym more often.

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Some days, you just won’t feel like working out. Maybe you haven’t been able to get as much sleep as you need or you've been having some stress at work or in your personal life. No matter the reason, sometimes you just aren’t in the mood for moving and sweating. Whenever this happens to you, try these strategies for working up the desire to hit the gym:

Remind Yourself of Your Goals - Start thinking about why you started exercising in the first place and what the end results will be. Do you want to lose a certain amount of weight? Get more toned? Have more energy? A quick reminder of why exercise is important to you can be just the motivation that you need to eek out another set of reps.

Plan on Reducing Your Workout – If you feel that you won’t have the energy to do your complete routine, tell yourself that you will just do half of the work out. If you usually jog four miles, plan on just doing two. If you are weight-training that day, focus on just doing the compound exercises while leaving out the isolation exercises. Once you get going, you might discover that you actually have the energy to do your full workout.

Don’t Go Next Time - Give yourself permission to skip the next work out but not this one. If the next work out rolls around and you still don’t feel like going, you actually might be doing yourself some good by skipping it. Feeling consistently turned off by exercise is usually a sign of overtraining, and giving your body more time to rest can actually help you reach your fitness goals faster.

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The trickiest part of any exercise plan is motivation. You can know all of the exercises and the proper techniques, but if you aren't inspired enough to get to the gym, it won’t do you much good. Figure out what motivates you most, and make sure that you use that motivation to hold yourself accountable for regular physical activity. I'm not opposed to an occasional self-bribe either. It goes something like this, "If I workout at least 4 times this week, I'm going to treat myself to a spa pedicure next Friday after work." Just make sure that your rewards are not food-based, and you'll be good to go.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Summer Exercise Tips

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Keep your exercise routine going through the summer.

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Doing outdoor exercise can be really invigorating, but the extra heat means that you have to take extra precautions. Here are some basic tips to keep in mind if you plan on working out during these hot summer months:

Stay Hydrated - You’ve heard this one a million times, but it bears repeating: drink plenty of water. Forgetting your water bottle won’t just make you uncomfortable, but it will also cause you to not perform at your peak. And if it gets too hot, it can be down right dangerous to get inadequate hydration.

Slather on the Sunscreen – Even on days with high levels of cloud coverage, it’s really important to use sunscreen and reapply every half an hour or so. Choose a brand that is waterproof and doesn’t run, so your sweat doesn’t cause the sunscreen to roll into your eyes.

Work Out in the Off Peak Hours - It might be tempting to sleep in as much as you can and just to start jogging whenever you manage to get out of bed - especially on the weekends. But when you exercise in the middle of the day, you expose yourself to the hottest part of the day. It’s a lot healthier and safer to plan your exercise for earlier in the morning or later in the day.

Wear Light Colored Clothing - Your clothes should be breathable and preferably light in color. White reflects light, and therefore will actually help you stay a few degrees cooler.

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While “no pain, no gain” is true to an extent, that doesn’t mean you have to always feel uncomfortable while working out. It’s important to listen to your body in order to avoid heat related injuries. If you every suddenly feel dizzy, nauseated, or very weak while working out, be sure to take a break and cool off. If symptoms persist, check in with your doctor. Remember, the idea is make yourself more healthy with exercise...So it doesn't make sense to push yourself until you feel sick.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Exercising During Pregnancy

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Don’t let pregnancy end your exercise routine.

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If you are expecting, don’t see that as an excuse to stop your fitness plans. As a matter of fact, exercising during pregnancy has numerous benefits.

A More Comfortable Pregnancy - As many pregnant women can attest, pregnancy usually comes with a number of uncomfortable side effects. Many report chronic backaches from the rapid weight gain, constipation, and sore joints caused by hormone changes. Exercise can help relieve your achy muscles, minimize constipation, and even help regulate your hormone levels.

An Easier and Faster Labor - When the big day finally arrives, your labor is likely to go more smoothly if you are a fit mommy. Labor is obviously an extremely exhausting process, and the more stamina and overall strength you have, the easier it will be for you.

Regain Your Pre-Pregnancy Body Faster - By maintaining a base level of fitness during pregnancy, you will actually be able to recover from the labor faster. You will also be somewhat leaner than if you hadn’t exercised, which means that you will probably be able to get back down to your ideal size more quickly once you feel that you are ready to start working out again.

While exercise during pregnancy has countless benefits for you and your baby, it’s best to consult with you doctor before you begin any exercise plan.

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This really goes to show that no matter what stage of life you’re in, you can benefit from exercise. Watch out for negative thinking and excuses like “I’ll start exercising again after the baby is born” because they’ll leave you wishing that that you’d started earlier.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

What Not To Wear

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What you wear during a workout can make all the difference.

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Your clothing has a surprisingly important role in the effectiveness of your workouts. If you aren’t comfortable, you are much less likely to give it your all while exercising. Keep these tips in mind when shopping for your workout outfit:

Choose Breathable Fabrics – If you choose clothing that insulates your body heat, you may find that you have to cut your workout short because of overheating. When doing really intense exercise, your body temperature rises significantly. You want as much of that heat to be released into the air as possible. Breathable materials that also wick sweat are truly the best. They can help keep you comfortable enough to push a little harder during intense workouts while drawing moisture away from your skin.

Sports Bra – For women, good sports bras are a must if you are going to do cardio regularly. Your sports bra should be more snug than a regular bra, but not restrictive. They are typically made of materials that are very elastic and wick away moisture easily. Try and watch out for seams that might rub uncomfortably against your skin during repetitive movements.

Opt for Quality Socks and Shoes - Your socks should be cotton and your shoes should be very comfortable yet snug. If your shoes are too loose fitting, your foot might wind up shifting inside causing a blister.

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Sometimes the first thing that people do when they decide to start working it is to go shopping for the best, most expensive workout clothes they can find. But really, there is no reason to spend and arm and a leg when you decide to start working out. Discount shoe stores usually have just as good of shoes as shoe stores in high end malls. And you don’t have to buy name brand gear in order to get a complete workout wardrobe that meets your needs. Being a bargain hunter can go hand in hand with staying fit.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Tips for a Leaner Midsection

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There’s no secret to getting the abs you want.

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A significant chunk of people start working out because they hope to get those movie star-quality abs. Unfortunately, that’s often a lot harder than it sounds, so it’s a good idea to keep these basic tips in mind as you get started.

Don’t Do Endless Reps – Don’t make the mistake of thinking that doing crunches or sit-ups for hours will give you the six pack that you desire. The abdominal muscles are just like any other, and if you can do hundreds of crunches at a time, you may not be challenging them enough to grow. If any ab exercise get too easy for you, you should consider making it more challenging by adding weights. For example, you might hold a dumbbell or medicine ball to your chest while you do crunches. You should also learn how to do other ab exercises beyond the basic crunch. Try bicycle kicks, leg lifts, planks.

Focus on Cardio and Diet - As with anything else, it’s a mistake to think that resistance training alone will get you the tummy that you want. Most people aren’t happy with their abs because they simply have too much fat in that area. Fat around your midsection is typically harder to get rid of than fat from other you parts of your body. And women, because they have a naturally higher body fat percentage than men, might actually find it to be even more challenging. The only way to get rid of that fat is by doing plenty of cardio and watching what you eat.

Stand Up Straight – Most people can improve the appearance of their midsection simply by improving their posture. Standing up straight will naturally cause you to pull your stomach in, and it will also activate more muscles, helping you burn a few extra calories during the course of the day.

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I’ve noticed that the #1 thing people neglect while heading down the path to rockin’ abs is a good diet. All of those commercials on television for ab machines sometimes give the impression that exercising is enough to make your abs visible, but it just isn’t. In order to get your body fat percentage low enough, you need to cut out the sweets and excess junk while making sure that you burn off more calories throughout the day than what you take in.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Exercise More at the Office

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Don’t let your cubicle interrupt your fit lifestyle.

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Your body is designed to be exercised, but physical activity can be tough to come by when you work at an office and spend most of your day parked in front of a computer. That’s why all office dwellers should do what they can to get in more physical activity, even while they are at work.

Rethink Your Commute – If you are fortunate enough to live just a few miles from where you work, you might consider riding your bike to work. True, this might mean that you have to wake up a bit earlier, but the extra exercise you get in every week will be profound.

Take Frequent Breaks – I know it’s easy to get caught up in what you're doing, but it's vital that you take breaks regularly. It won’t just help you produce higher quality work, it will also give you they opportunity to get in some physical activity. By taking a quick stroll around your office building during your breaks, you increase the amount of physical activity you get during the day and get your heart pumping enough to make you feel refreshed. These quick strolls can be an effective stress fighter too.

Replace Your Chair with An Exercise Ball - You’ll probably have to check with management to see if this is OK, but more and more companies are allowing, and even encouraging their employees to sit on exercise balls instead of chairs. Sitting on a ball encourages good posture, and actually activates some muscles in a way that regular chairs don’t because you have to constantly stabilize yourself. It might feel tricky at first, but after a little while it will feel just as natural as sitting on a chair.

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A fit lifestyle is all about small changes. Even choosing to get a little physical activity during your break instead of hanging out in the office kitchen or at your desk can be a huge leap in the right direction. If you concentrate on making tiny changes in how you do things, it will eventually add up to a slimmer waistline and a healthier you.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Prevent Muscle Cramps

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Don’t let muscle cramps derail your workouts

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Everyone who works out regularly will probably experience muscle cramps at some point. Not only are they painful, but they can actually make your workouts less effective and often force you to cut your exercise time short.

Besides drinking plenty of water (which you should be doing even if cramps aren’t a problem for you) here are a few ways you can make sure that muscle cramps don’t harm your fitness plan:

Stretch - We all lead busy lives, so it can sometimes be tempting to jump into your workout at a hundred miles an hour, but diving right into lifting heavy weights or sprinting can overheat your muscles.

Eat More Sodium – This isn’t usually a problem because most people actually get much more sodium than they need, but if you follow a strict diet there is a chance you don’t have enough sodium in your system. Sodium holds water in your body, and when you don’t have enough it can lead to muscle dehydration making them cramp more easily.

Ease into a Workout Program – Muscle cramps might also be caused by trying to do too much too fast in a new workout program. This can even happen to experienced exercisers if they start a new unfamiliar exercise routine. For example, if you are used to doing cardio and want to give plyometrics a try, don’t expect to jump like Kobe on your first try. Take it easy it first, and build gradually over time.

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I think one of the most important things you can teach yourself when going through a fitness plan is the difference between “good pain” and “bad pain.” There’s no doubt that sometimes lots of exercise leaves you sore, but it typically shouldn’t hurt you in a debilitating way. Generally, if the pain is a dull ache, then it is just the feeling of your muscles working or recovering. If you feel something closer to a stabbing pain or a spasm, then there is probably something more troubling at hand and you should see your doctor.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Tips For Exercise Newbies

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Get your fitness plan off to a good start

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We all have to start somewhere. If you are thinking about taking the very first step towards lifelong health by starting an exercise regimen, keep these tips in mind to make your transition to the fit life a bit smoother:

Err On the Side of Caution- When you are just starting out, sometimes your competitive instinct tells you to see just how much weight you can lift, how far you can run, or what kind of advanced yoga positions you can get into. This is generally a bad idea as it might lead to an injury. In the beginning, you surely should be exerting effort but not giving it your all just yet. Save that for a little further down the road.

Don’t Mind the Soreness - Most people who exercise regularly periodically experience muscle soreness, but it’s typically worse for people who are just starting out. Since your muscles aren’t accustomed to working so hard, you may even have problems doing simple things like walking and lifting light objects for a day or two. Don’t worry…this pain goes away over time, so continue to stick to your exercise routine.

Dabble a Little Bit - There are many, many forms of exercise out there, and if you are just starting out now is a good time to try a little bit of everything. Experiencing all of the different types of exercise that are available to you will help you get a better understanding of the exercises you like best. Plus, you will become more familiar with the various ways you can exert yourself physically.

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The trickiest part of any fitness plan is sticking to it, and people abandon their fitness program usually do so within the first few weeks. People who have been exercising for years or even months rarely just stop because they tend to miss their workouts both physically and mentally. The trick is to totally dedicate yourself to working out regularly for at least 6 weeks. If you can make it past that point, fitness will likely become a habit rather than a chore.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Overcoming Plateaus

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Always work towards progress.

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When you first started out with your fitness program, you probably found that you made big strides every week. You were always able to lift more weight, run longer and for greater distances, and stretch further than the week before. If you stuck with it, you have probably noticed these advancements becoming less and less pronounced over time. When you get to the point where you stop losing fat (even though you are a few pounds shy of your goal weight), or you don’t notice any improvements in your athletic performance, you have hit a plateau. Here are a few ways to work through it:

Slow Down – Obviously, you aren’t just lifting weight for the sake of the lifting weight. You want to grow stronger and become more toned, so you should lift slowly – making sure that each rep puts as much strain on your muscles as possible. Ideally, take about two seconds to lift the weight and two seconds to lower the weight.

Shake Things Up - If you have been stuck in a rut for a while, considering adding in a few more exercises or completely changing your routine. Your body craves variety, and switching up can totally change how your work your body.

Take a Break – It sounds counterintuitive, but sometimes taking a couple days off might be the best thing you can do for your fitness training. A plateau might be a sign that you are just overtraining. Take a couple days off, and see how you feel when you come back to it.

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I don’t want to advocate never being satisfied with your fitness level or how you look, but at the same time, it is OK to enjoy the satisfaction that comes with continually striving for progress. When you see that you making strides, you are more likely to stick with your fitness program and continue to integrate exercise into your overall lifestyle.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

How to Walk More

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A little more legwork can add up to a lot more weight loss.

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While those super sweaty, high intensity workout sessions you can get in the gym should be an integral part of your overall weight loss strategy, that doesn’t have the be the only way to increase your physical activity. If you can find ways to take extra steps while going about your daily life, you can burn extra calories without exerting much additional effort.

Wear a Pedometer
A report published in 2007 in the Journal of the American Medical Association by a Stanford University doctor showed that several studies suggested that just wearing a pedometer, a small device that counts your steps, makes people want to walk more. In fact, the journal reported that the average person got twenty seven percent more physical activity while walking an extra mile every day. Walking for a mile at four miles an hour can burn around three hundred calories, depending on your weight.

Park Far Away At the Grocery Store
Instead of fighting for the closest space you can find, go ahead and park way in the back. The parking spots will be more plentiful, plus you will be able to walk an extra distance to the store.

Window Shop
Window shopping at the local mall with your friends can make walking a social experience. Plus, walking indoors means that you don’t have to let bad weather prevent you from getting more exercise.

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I’ve said it before, and I’ll say it again: fitness is a lifestyle. Getting more fit shouldn’t necessarily rule your life, but it’s a mistake to think that a certain time of the week is “fit time.” If you think of health and fitness as something that you weave into your life, you will find getting fit to be a much easier and more natural task.

Why Exercise?

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Exercise can be a powerful way to improve your life.

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Sometimes I’m asked, “Why work out?” To these people, a healthy lifestyle seems like all work and no benefit, a constant struggle for nothing. But of course, nothing could be further from the truth.

So what do you have to gain by working up a sweat?

You Will Be Happier – Exercise will decrease you body’s supply of cortisol, also known as the “stress hormone,” and increase your amount of dopamine, which helps increase your sense of well-being. In fact, some studies have shown that working out just three times a week for half an hour can be just as effective as anti-depressants for relieving the symptoms of depression.

You Will Be Smarter – Scientists used to think that we lose brain cells as we get older, and nothing can be done about it. New research, however, shows that regular exercise can actually grow new brain cells, helping improve memory, concentration, and even intelligence. That sort of puts a new spin on the idea of a “scholar athlete.”

You Will Sleep Better – People who work out spend more time in deep sleep, which allows them to concentrate better throughout the day. Sleeping well can also have a positive effect on stress, making your everyday problems feel that much more manageable.

You Will Have More Energy - You will be able to approach every task at your job with zest, getting more done in less time, and still having plenty of energy to have fun and take care of your responsibilities at home. If you have never experienced it, trust me, it’s a great feeling.

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You might be wondering why I didn’t include “You Will Be Happier With Your Body.” Well, pretty much everyone knows this reason, and let’s be honest, this is the reason most people decide to start working out at all. But it’s important to remember that hopping on the treadmill doesn’t have to be all about slimming your waistline. Fitness can be a major part of improving your life in every way - physically, mentally, and emotionally.

Fitness Advice You Should Avoid

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Be wary of the advice you hear on the internet.

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Bad fitness advice abounds, especially on the internet. While this is not the only advice you should ignore, these things are particularly frustrating for me to hear coming from fitness “experts.”

Cardio Before Breakfast – The idea behind “fasted cardio,” or doing your cardio first thing in the morning before you’ve had anything to eat, is that the exercise will work directly towards burning fat, rather than burning the calories in the meal you just ate. There are a couple problems with this. Firstly, most people don’t have much energy to exercise before eating anything, so it might make the exercise difficult or even painful. Second, doing this might cause you to metabolize muscle, which will slow down your metabolism.

Take This Supplement – Not all supplements are bad. But for every nutritional supplement that might actually be useful, there are a thousand that are total garbage. Besides, who has the money to spend on all those pills and powders? Despite what ads on the internet or television might have you believe, they have yet to invent anything that will help you lose weight and get lean as quickly, safely, and effectively as a smart diet and exercise plan.

Drink A Gallon of Water a Day - Most people need to drink more water, but the actual amount you should be drinking for optimal hydration depends upon your body weight, the amount of physical activity you get, your altitude, and a few other factors. While it’s very difficult to drink too much water, you shouldn’t really be drinking so much that you feel the need to go to the bathroom every fifteen minutes. A good hydration measurement is the color of your urine: if it’s clear, you are drinking enough.

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If you ever hear fitness advice that sounds a bit off or just too good to be true, try to seek out a second opinion. There is nothing worse than spending months or years trying something to lose weight, only to discover it is totally ineffective. I certainly don’t like to waste my time like that, and I know my clients don’t either, so I always double check the sources and data on every piece of fitness or diet advice I hear.

Get High Quality Zzzzz's

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There is no substitute for a good night’s sleep.

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Good sleep gives you energy, helps you recover from exercise, builds muscle, and helps you stay focused throughout the day. Some studies even show that sleeping well can act as an appetite suppressant. For most of us, there really is no way to sleep in as late as we’d like every day, but there are ways to ensure your night’s sleep is as restful as it can possibly be.

Avoid watching TV before bed. – When you stare at a bright screen like a computer monitor or television, your subconscious mind thinks that it’s still daytime, and therefore takes longer to settle down. Try to do something that doesn’t involve looking directly at something bright thirty minutes before you plan to hit the hay, like read.

Stick to a schedule. – I know this isn’t always possible, but if you can, wake up and go to sleep at approximately the same time every day. A regular rhythm will get your body to know the difference between “awake time” and “sleeping time.”

Make your bedroom totally comfortable. – Make sure the shades are drawn, the room is at just the right temperature, and your covers are nice and soothing. Anything that you find uncomfortable about your room will detract from your sleep quality.

Don’t exercise right before bed. – If possible, don’t exercise within three hours before going to bed. Exercise is stimulating, and will keep your brain racing. But if nighttime is the only time you have to workout, by all means, exercise at night. Working out after dark is always better than no exercise at all.

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I have to admit that I don’t always “stick to a schedule.” On that rare morning where I have nothing to do, I like to stay in bed and sleep in as much as possible. And I have no problem staying up late if I get the opportunity. But sleeping is just like dieting: the occasional indulgence won’t really do any damage. It’s once your find yourself perpetually bleary-eyed and addicted to coffee just to get through the day that you have a problem.

Learn to Just Chill

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Learning to relax can be a big step towards weight loss.

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If you seem to have a more difficult time losing weight than your friends, it might not be your genetics. It might actually be your stress level. When you feel frazzled, your body releases cortisol, a nasty hormone that encourages your body to store fat and eats away at muscle. Here are few tips that will hopefully make you feel more Zen, making it a bit easier to lose those last few pounds:

Make Your Diet Easy to Follow - You should plan a diet that strikes a healthy balance between foods that are good for you and foods you love. If you focus too heavily on stuff that’s bland but healthy, you will feel deprived, stressed and irritable. On the other hand, if you indulge too often, all that sugar and saturated fat will inevitably expand your waistline. So if you find yourself craving food too often or get frustrated with your food choices, it’s time to rethink things.

Carve Out Time for Yourself – Aim to have at least an hour of every day where you do nothing but something you truly enjoy. Disconnect the phone and read a nice book, do a crossword puzzle, play a musical instrument or whatever else it is you enjoy most. “Me time” will help you unwind and put everything into perspective.

Recognize Your Stressors and Avoid Them - This one might sound obvious, but a lot of people choose to confront stressful situations and people, even when there is no reason to. If the evening news makes your back tense, turn it off. If a coworker is overly critical of you, try and limit your contact with him. Fewer stress points means less stress.

Get Moving – Study after study has shown that regular exercise works wonders on reducing stress and the effects of depression.

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Love Your Body! The more insecure and self-conscious we feel, the more stressed we become, and the more cortisol your body releases. Given this, a poor self-image is not just emotionally hurtful but physically unhealthy too. The better you feel about yourself, the healthier you become. Visit CafePhysique.com to learn more about LoveYour Body Month and how we’re choosing to celebrate it.

Dealing with Fitness Sabotage

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Don’t let your family and friends lead your fitness plans astray.

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If you are like most people, you've probably cheated on your diet because of your family and friends. Maybe someone from the office brought a batch of homemade cookies and insisted that you try a few because they were so good, or your friends made you miss a workout to go see a new movie. While an occasional treat or missed workout isn’t a big deal, it can become a problem if it happens too often. Here are a few ways to deal with fitness saboteurs:

Assume the best - Your family and friends aren’t doing these things because they are malicious; they probably just don’t understand. Don’t let your fitness plan become a source of stress in your social life, and assume that your loved ones actually have your best intentions at heart.

Just tell them - While not everyone appreciates the benefits of a healthy lifestyle, some might stop pressuring you to ruin your fitness plan if you just tell them how important it is to you.

Meet them halfway - If you're being pulled to a movie, ask if you can see a later showing so you can still spend time on the elliptical. If your co-worker is always bringing in pastries full of saturated fat, just have a little nibble and throw the rest away. And don’t feel bad about wasting food. It’s better in the trash than on your thighs, right?

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Fitness, like any long-term goal, is really just about overcoming a series of obstacles. Sometimes those obstacles come in the form of those closest to you. But at the same time, family and friends can sometimes be a fantastic source of support. If you find that certain people are sabotaging your diet plans, try to surround yourself with a more supportive crew so you can have the confidence you need to achieve your fitness goals.

Cardio You Haven't Tried

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Finding new ways to get your heart pumping will make exercise more fun and more effective.

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If you are starting to find the treadmill tedious and the stair stepper to be a snooze, it’s time to add a new cardiovascular exercise to your repertoire. Here are few simple things that you may not have considered.

Jump Rope - This grade school recess favorite can be surprisingly effective at shedding calories. After you’ve mastered the basic “single hop” (where the rope goes under your feet once per rotation) try the more challenging “double rotation,” where the rope has to fly underneath you twice before you touch the ground.

Handball - Sports are always a fantastic way to get your body moving, mostly because it feels more like fun than exercise, and handball works well because all you need is a wall, a ball, and two players. Just be sure to wear goggles or a sturdy pair of glasses while you’re playing to protect your eyes.

Hiking or Rock Climbing - If you haven’t already, check out the parks in your area to see what kind of hiking trails and climbing areas are available. A nice outing on a hiking trial not only lets you engage in a lot of low intensity cardio but also gives you some neat areas to explore. Rock climbing can be a bit more intense, so take it easy if you’ve never done it before.

Rowing - A rowing machine can get you into your target heart rate quickly and work your back at the same time.

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I think that boredom is the number one killer of fitness motivation, so I always have my clients trying out new exercises. Sometimes, like in the case with hiking or rock climbing, it can lead to a lifelong hobby. Try a little bit of everything and eventually you’ll find something you’ll enjoy sticking with.

Don't Fear the Weights

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Weight training should be a part of everyone’s fitness plan.

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I often see people approach weight lifting with a bit of hesitation, or even avoid the weights altogether, when they decide it’s time to get fit. Really, weight training can help almost every everyone reach their fitness goals, most notably because lean muscle boosts metabolism. Every barbell-averse person has their own reasons, but two major ones I see are split by gender.

Ladies – You often say that you just want to lose weight and look lean, and don’t want to get “bulky,” so you stick with a combination of cardio plus either pilates or yoga when designing their fitness plan. And there’s nothing wrong with that, because it’s possible to get very fit with a regular yoga or pilates routine. But the human body craves variety, and including a bit of weight training here and there might actually help you reach the look you want faster. And don’t worry, there’s no way you are going to get large, bulging muscles by lifting dumbbells. Women simply don’t have the hormone balance for that to be possible.

Fellas – You sometimes think that intense weight training is only done by meatheads who want to “get huge” and start every conversation with “Whattya bench?” But lifting weights doesn’t just have to be about seeing how big you can make your muscles. A good weight training routine can help you burn fat faster, improve endurance, increase bone density, and help you get a toned, lean look.

Besides that, people are sometimes wary of the weights because they just seem more complicated than going for a jog or attending a pilates class. Trust me though, after just a little education on proper technique, you will be doing dozens of effective exercises and handling weight plates like a pro.

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I admit it, when you start weight training, especially if you have been sedentary for a while, you might find it a bit painful. If your hands hurt from lifting weights, you should consider investing in a good pair of lifting gloves. As for the muscle soreness, well, that just goes away with time.

Put Your Money Where Your Mouth Is

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Make more of a commitment to your exercise goals by spending money that will be lost if you stop working out.

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The hardest part about exercising is not deciding what to do - it's actually sticking with it. Everyone is excited and motivated when they first start a new workout training schedule, but it's easy to lose passion over time.

Unless you're in the small minority of people who have more money than they know what to do with, the thought of totally wasting cash is properly motivating so "put your money where you mouth is."

Sign up for a fitness event (i.e. 10K, marathon, triathlon, charity walk, bodybuilding contest, etc.) in another state. Pay your registration, buy a plane ticket, book your hotel and take a couple of vacation days from work. By paying everything up front, you are investing in yourself and creating an environment where not training properly will hit you where it hurts - in your pocket.

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I'm not cheap, but I am discriminating about how I spend my money. When I wanted to jump-start my workouts, I signed up for a marathon in Virginia with one of my girlfriends. We paid the Early Bird registration fees, pre-paid for our hotel and requested the days off of work. We also told EVERYBODY about our plan to do the marathon - guaranteeing that we would be thoroughly ashamed if we backed out at the last minute.

This plan definitely worked for me. There was no way at all that I was going to forfeit that money just because I didn't feel like getting up early to train. Every time I thought about backing out, I remembered the money that I would lose and how bad I'd feel for letting my partner down since she was consistent with her training.