Monday Move

Happy Monday, how was your weekend? I was a bit of a social butterfly and am definitely feeling it today — I think I’ll be taking the week off of all most alcohol. Red wine is still necessary an option.

I’m still obsessed with finding the perfect butt routine (hence Kim Kardashian’s rear), I’ve heard her ass was surgically enhanced — what do you think? Ahem, anyway, I have some trainer peers who were featured in an article on the best butt exercises. So, I thought I’d share them with you. Since the people who shot my video seem to either be on vacation, or they’ve gone out of business.

Here is the link to the article. Enjoy — these are Teddi approved — I used one last week in my butt class.

Recipe tomorrow . . .

Pushing yourself

Mental Tenacity . . . how do you get it? Maybe you’re born with it. Not sure. But what I do know as a trainer for so long, is that the people who are successful in just about everything, have it. Look at marathoners . . . those crazy people who enjoy the challenge of running 26.2 miles and doing it more than once. And, working through injuries and everything else to improve their times. (I just want to do the NY marathon one time please!)

Your mind is everything . . . what you think, is what you become. If you think that you are fat and out of shape, then I think you are going to have a terrible time losing weight and feeling better. You can’t have negative thoughts and feelings about yourself and expect to change. I have a new client coming to see me today, and I can tell by the tone of her voice on the phone that she is going to be very difficult to train. She doesn’t have the attitude of someone who really wants to change.

Learning to push yourself to be better at anything, takes time and practice. You have to practice positive thinking, but you also have to do the work. It’s not just going to happen by itself. This applies to everything in life, not just exercise.

Move your body

I know it might seem obvious — but working out is good for you! I just read a great article/study in the NY Times and I want you to read it. NY Times article

In short, exercise increases your body’s ability to metabolize fat (both immediately and over time) and lowers your levels of fatty acids and blood sugars.  Obviously the more fit you are, the better your metabolism is. And this doesn’t mean you have to be a marathoner. Just move your body with intensity every day. Couple this with a diet rich in low fat protein, good carbohydrates, and an abundance of fruits and vegetables and you are on your way to a lifetime of health.

Go Baby!

Hi Friends,

How was your weekend? Mine has been wonderful. I am writing this post from the hospital as I am a doula to one of my clients. We’ve been up all night — she’s been in labor for over 24 hours! We’re not sure what she’s having, but she has been a rock star during her contractions. I cannot wait for the delivery! I’ll keep you posted.

In the meantime, I promised last week that I would share how to figure out how much cardio to do in order to lose some lbs. I am officially out of videos — and will film those soon. In the meantime, we’ll talk about things like this. If you have a question, please send it along — I am always looking for good topics.

Technically, there is no magic number of calories we should all eat each day to lose weight. While most people can lose weight eating around 1,500 calories, you can assess your own personal caloric needs with a little math.

Why Estimate Your Caloric Needs?
To estimate how many calories you should consume in order to maintain your weight, you’ll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate — also known as your BMR.
(Then, to lose weight, you’ll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.)

Calculate Your BMR
Your BMR is the amount of energy your body needs to function.
We use about 60% of the calories we consume each day for basic bodily functions such as breathing.
Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

If you are sedentary : BMR x 20 percent

If you are lightly active: BMR x 30 percent

If you are moderately active (You exercise most days a week.): BMR x 40 percent

If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent

If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you’ll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.

Create a Calorie Deficit

In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound.
So, if you cut back 500 calories a day, you should lose about one pound per week. That said, If you exercise to burn off 500 calories a day you should lose approximately one pound per week. Do both, and … you get the picture. Ideally, you should do a combination of both, (such as cut back 250 calories; burn an extra 250 calories).

Your weight loss will vary from week to week and at times you may even gain a little weight — if you’re working out you could be developing muscle, which weighs more than fat. Don’t kill yourself though by weighing yourself every day . . . . maybe like once a month.

After my hellish day yesterday this print just made me laugh. I’m so happy we get fresh new starts everyday. Let’s see if I can keep from yelling at my kids this morning . . .

What are you up to this weekend my girlies? I am in Phase I of office clean-out at home. Wish me luck . . . here are some things I found for you on the web: Enjoy!

Core work goes a long way – NY Times article

How to fix your iphone

Cute dishes for your kids from one of my favs in Manhattan

So many sandals to love.

As I get ready to move, the cool pad inspires me to pare down.

What would happen if you “spilled” your bag? Is it time for a bag clean-out?

Try this for brunch. The fennel apple salad sounds especially yummy.

Hip Swivels to work off those bagels . . .

I’ve jetted off to St. Louis with my family — my son took this pic at the airport. Of course our flight was delayed and the airport staff were predictably rude. I understand that we need to be safe, but I don’t understand the rude part. I just smile anyway hoping that it might catch on . . ..

I worked out extra hard today to counter balance the bagels: 30 minutes on the treadmill (raining and gray here), and then 9 sets of core, plies, curtsy lunges, and a couple sets of push-ups –almost an hour. Tomorrow group pilates on the reformer. Then to the St. Louis zoo — have you ever visited the St. Louis zoo? It really is amazing.

And now, your exercise of the week. Enjoy.

Hip Swivels are great for your core, obliques, back, & shoulder stabilizers. Make sure you keep the shoulders blades down, neck long and keep hips in an arc as you move them side to side. Do not let your back arch. Do 3 sets of 20-30 and try to keep your feet close together. For more of a challenge, try stacking your feet on each side. Try to feel the abdominals pulling upward and hold them in as you are moving side to side. Don’t go too fast! I would do a set of these and then do a set of push-ups.