First food consumption should be within 30 minutes of waking up everyday so you can jump-start your metabolism after sleeping all night.  Make sure you have a well-balanced meal with healthy carbs, protein and fat (not trans fat).  A few examples:

1)  Omelet made with free-rage organic eggs + fresh fruit + multi-grain toast
2)  Raw milk (contains healthy fat) breakfast shake with fruit and yogurt
3)  Multi-grain toast with peanut butter (great before a run if you’re short on time for breakfast)

For a full bio of Heather Binns, click here

© 2010 Heather Binns, CPT.  All Rights Reserved.

If you are struggling to keep normal back curvature while sitting, use a lumbar roll or rolled-up towel behind the small of your back to maintain the natural back curve. Remember to change your position by standing, stretching or walking for a couple minutes every half hour so you are not in the same position too long. This causes muscle strain and back pain. Check yourself throughout the day and correct your posture. It’s tough to maintain at first, but soon enough you’ll find it becomes easier and hopefully habitual.

For a full bio of Heather Binns, click here

© 2010 Heather Binns, CPT.  All Rights Reserved.

The question always comes to mind of how to make one’s body more efficient at burning calories. Many people think eating less helps lose weight, and if done right, it can. But the way most people “eat less” actually makes people gain weight instead of losing it. In other words, calorie restriction slows down our metabolism making us less efficient at burning calories.

Let’s start by understanding metabolism. Metabolism is the rate at which one’s body burns calories. Then, the rate of one’s metabolism depends on the relationship of calorie consumption, calorie burn during food intake and exercise, and genetic calorie burn. We can’t do much about our genetics, but we can affect how our body burns calories during food intake and exercise.

By extending the time between meals, we make our bodies go into a “starvation mode.” This decreases our metabolism to conserve energy and prevent starvation. When our bodies go through long periods of time without receiving nutrition, it feels as though it’s getting starved and then holds-on to the calories consumed in the next meal. In essence, consuming only 1 to 3 meals a day causes one’s metabolism to slow down. To prevent this, we should eat every 3½ to 4 hours, which keeps our metabolism working at a higher rate throughout the day.

In addition, by eating more frequently our bodies stabilize our glucose and insulin levels causing us to control hunger more easily. Our bodies will burn calories at a higher rate and we will also feel more energetic as our body gets its energy from our food intake. In addition, we need to drink a minimum of 8 glasses of water each day. Not drinking enough water causes our bodies to “store” rather than to “burn.” So ultimately, the key is to consume enough calories and water evenly throughout the day to keep up the metabolism levels in our bodies to burn fat more efficiently.

Note: It’s always smart to consult a physician and/or registered dietitian or nutritionist to help direct our daily caloric needs.

For a full bio of Heather Binns, click here

© 2010 Heather Binns, CPT.  All Rights Reserved.

Is this you?  You workout regularly and don’t see the changes you want to see in your body.  You exercise harder and harder, yet your body looks the same.  Why is that?  Most likely your body is burning carbohydrates for fuel rather than fat.

You need to achieve the right balance of physical fitness training and recovery so your body can transform.  It’s important to have an adequate amount of base training to train your body to burn fat as a fuel first.  This way you can workout smarter, not harder.

One of the best ways to gauge this is to determine your target heart rate training zone and workout with a heart rate monitor so you can stay in that zone.  If you train too intensely, too often, your metabolism will be dependent on carbohydrates rather than fats for fuel.  Training in this target heart rate zone ensures that your body burns more calories all day long!

For a full bio of Heather Binns, click here

© 2009 Heather Binns, CPT.  All Rights Reserved.

Water Consumption!

You’ve heard over and over again that you need to drink water every day. Most commonly eight glasses of water a day is recommended, but how do you really know if you are drinking enough water since everyone’s body is different?

Water is your body’s principal chemical component, on average making up 60% of your body weight. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

As humans, we can survive for several weeks without food, but for only a few days without water. A constant supply is needed to replenish the fluids lost through normal physiological activities, such as respiration, perspiration and urination. One of the easiest ways to determine your fluid intake is by producing colorless or slightly yellow urine each day. This insinuates that your fluid intake is adequate.

You should also drink enough fluid so that you rarely feel thirsty. Water is essential for recovery and your body needs to flush toxins & waste. When you exercise, you need to consume extra water to compensate for the fluid loss. Then, the amount of additional fluid you need depends on how much you sweat during exercise, the duration of your exercise, and the type of activity you’re engaged in. So, urinate often and pay attention to its color.

For a full bio of Heather Binns, click here

© 2009 Heather Binns, CPT.  All Rights Reserved.

Little did I know I had been stretching somewhat incorrectly all those years.  I’m sure my teachers and coaches meant well and taught me what they learned themselves, but as time and research progresses, stretching style and techniques also progress.  And, as we venture on in our lives and deal with the stresses of everyday life, stretching should be a regular part of our fitness routine.

Stretching is the deliberate lengthening of muscles in order to increase muscle flexibility and joint range of motion.  As we age our range of motion decreases, our muscles tighten, and simple tasks become more difficult hindering our day-to-day activities and active lifestyles.  A regular stretching routine helps lengthen our muscles to make normal living activities easier.  Flexible muscles improve daily performance so tasks such as lifting packages, bending over, or hurrying to catch a bus become easier and less tiring.

However, stretching is important for people of all ages, not just for those getting older.  But how do we know the various types of stretching and how they are different?  Below are the “official” definitions and descriptions of a variety of stretching styles with a more “Layman’s” definition included for ease of understanding.

• Static Stretching – Passively taking a muscle to the point of tension and holding the stretch for a minimum of 20 seconds.  In other words, a stretch involving no movement. click here for video
  
• Passive Stretching/Relaxed Stretching/Static-Passive Stretching – A form of static stretching in which an external force exerts upon the limb to move it into the new position. In other words, you assume a position and hold it with another part of your body, some other apparatus, or with the assistance of someone else. click here for video
• Isometric Stretching - A type of static stretching which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles.  In other words, assume a passive stretch position for a desired muscle, then contract the stretched muscle while resisting against an unmovable force such as the floor, and finally relaxing that same muscle. click here for video
• Proprioceptive Neuromuscular Facilitation  (PNF) Stretching - A technique combining passive stretching and isometric stretching in order to achieve maximum static flexibility.  In other words, a muscle is held in position, then contracted isometrically against resistance while in the stretched position for about 5 – 10 seconds, and then passively stretched again through the resulting increased range of motion. click here for video
• Active-Isolated Stretching/Active-Static Stretching – Using agonists (a contracting muscle whose action is opposed by another muscle) and synergists (a muscle that cooperates with another muscle to enhance its effect) to dynamically move the joint into a range of motion.  In other words, you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles.  The theory is that as one muscle is contracted, the opposing muscle will relax.  An example of opposing muscles are the hamstrings on the back of the thigh and the quadriceps on the front of the thigh. click here for video
• Dynamic Stretching/Functional Stretching – Using the force production of a muscle and the body’s momentum to take a joint through the full available range of motion.  In other words, using motion to take you “gently” to the limits of your range of motion. click here for video
• Resistance Stretching – A muscle simultaneously contracts and elongates.  In other words, placing the muscle in its shortest position, then elongating and contracting the muscle simultaneously until the muscle is as long as possible while still contracting, and repeating. click here for video
• Ballistic Stretching - Using the momentum of a moving body or limb (a bouncing motion) in an attempt to force it beyond its normal range of motion (mostly used on highly conditioned athletes).  In other words, trying to force a part of the body beyond its range of motion. click here for video
• Self-Myofascial Release (SMR) – A flexibility/stretching technique that focuses on the neural and fascial system in the body by rolling muscles over a foam roll to massage the micro-adhesions in the fibrous tissue that surrounds and separates the muscle tissue.  In other words, using body pressure and a foam roll to get rid of the tender, sore spots in the body aka “foam rolling.” click here for video

Now that we have a clearer understanding of what stretching is and its various types, it’s also important to understand the benefits of stretching.  This enables us to realize the full value of stretching so we are sure to add it to our daily routines.

One of the supreme benefits of stretching is increased range of motion (ROM).  With an increased ROM our limbs and joints can move further before an injury occurs.  It also keeps us in better balance and more mobile so we are less prone to injury and falls.  In addition, post-exercise stretching can aid in workout recovery, decreased muscle soreness, and is a way to ensure the muscles and tendons are in good working order.  The more conditioned muscles and tendons are, the better they handle the rigors of sport and exercise, and thus they are less likely to become injured.

Other benefits of stretching include:

• Improved circulation
• Reduced muscle tension
• Better posture
• Enhanced muscular coordination
• Increased energy levels
• Stress relief
• Decreased muscle soreness
• Improved performance

Also, remember not to hold your breath while you’re stretching.  Make sure you breathe evenly and consistently.  Keep in mind that when you stretch, expect to feel tension. But, if it hurts, you’ve gone too far.  Back off to the point where you don’t feel any pain, and then hold the stretch.

Lastly, how often should one stretch?

As a general rule of thumb, stretching when exercise occurs is best.  However, if you don’t exercise regularly, you might want to stretch at least three times a week to maintain flexibility.  It’s better to do active and dynamic/functional stretching prior to exercise as it helps increase core and muscle temperature, stimulates the nervous system, and helps decrease the chance of injury.  For example, walking with high knees is a dynamic flexibility exercise that stretches your glutes, quadriceps and lower back.  You are preparing your body for the workout.  Then, do static and passive stretching after the workout to cool the body and muscles down.  Do not stretch to the point of pain.

A workout program could look like this:

• Beginning – Dynamic stretching/warm-up
• Middle – The actual workout itself
• End – Cool down and static/passive stretching

All-in-all, remember to be kind to your muscles and they will be kind to you!

Important Disclaimer:  All the information presented above is for educational and resource purposes only. It is there to help you make informed decisions about fitness training. It is NOT a substitute for, or an addition to, any advice given to you by your physician. Before adhering to any Heather Binns, CPT information or recommendations you must consult your physician.  Please understand that you are solely responsible for the way information in this article is perceived and utilized and you do so at your own risk.  In no way will Heather Binns, CPT or any persons associated with www.AdamsWeddingDress.com be held responsible for any injuries or problems that may occur due to the use of this information or the advice contained within.

References: www.wikipedia.com, www.dictionary.com, the National Academy of Sports Medicine (NASM), www.mayoclinic.com, and www.bradapp.net.

For a full bio of Heather Binns, click here

© 2009 Heather Binns, CPT.  All Rights Reserved.

Cardiovascular – Of, relating to, or involving the heart and blood vessels.
Cardiorespiratory – Of, or pertaining to, or affecting both the heart and lungs and their functions.
Aerobic – Pertaining to, or caused by, the presence of oxygen.
Exercise – The activity of exerting your muscles in various ways to keep fit.
Training – Activity leading to skilled behavior; intended for use during an introductory, learning, or transitional period.
Strength – The quality or state of being strong; capacity for exertion or endurance.

Cardio (both vascular and respiratory) is exercise that is aerobic in nature.  In laymen’s terms, when doing cardio you are involving your heart, blood vessels and lungs, and using oxygen to get in shape and improve your health.  Strength training is using your body’s muscles via exertion and endurance to resculpt your body’s physique.
Cardiovascular training provides superb groundwork when it comes to exercise offering the following benefits:

• Weight management and/or loss
• Improved endurance
• Stress relief
• Increased metabolism (burn more calories throughout the day)
• Improved cardiovascular health
• Reduced anxiety and depression
• Improved immune system
• Increased self-esteem

However, as we age, we need more than just cardio exercise to help us maintain valuable muscle mass.   That’s where strength training plays a key role by offering the following benefits:

• Increased strength and power
• Increased muscle
• Improved posture
• Increased metabolism (burn more calories throughout the day)
• Injury prevention
• Increased bone density
• Improved range of motion, flexibility and stability
• Increased self-esteem

Now to answer the question of whether you should do cardio or strength training, the answer is both!  Whether you want to lose weight, lean and tone your body, or build muscle and strength, you need a combination of both cardio and strength training.  The difference is the amount of each you do.

For weight loss and leaning/toning your body, you ideally want a combination of aerobic exercise (cardio) and strength training to see results.  For example, a workout can consist of running outdoors for 30 minutes at a moderate pace and then doing medium-intensity strength exercises for various muscle groups.  The key is doing more repetitions in each exercise set (ex: 3 sets of 15-25 repetitions) and working out 5-6 days/week (ex: 3 days of strength training and 5 days of cardio).  Now with all that being said, however, you can’t forget about nutrition.  You can exercise as much as you like, but if you eat back the calories you burned, you won’t lose weight.

For building muscle mass and strength, you still want a combination of both strength training and aerobic exercise (cardio), but with a majority of your focus on strength training.  For example, you can combine strength and cardio exercises in a complete gym workout such as a set of pull-ups followed by 3 minutes on an elliptical trainer.  The key is doing fewer repetitions in each strength exercise set (ex: 3 sets of 8-12 repetitions) and also giving your muscles adequate rest for them to recover (ex: 45-60 minutes of training only 4 days/week).  In addition to this type of workout regimen, you also need to consume a greater amount of calories, and make sure you have an increase of protein to sustain your increased muscle mass.   You need to eat more calories than you’re burning each day, but not too much so you prevent adding fat.

Ultimately, you need to make sure you know what your fitness goal is before you decide on the combination of cardio and strength training you choose for your workouts.  Stay focused and make sure you also dink lots of water to keep yourself hydrated.

*Definitions from www.Dictionary.com.

© 2009 Heather Binns, CPT.  All Rights Reserved.

Please see Heather’s complete bio and fitness after divorce articles here

You’re no longer with your spouse and you’re amongst a whirlwind of uncertainties…now what?

Make changes to mold your new future by using your body and your mind. It’s been said many times that if you feel good about yourself and have a positive self-image, that positive aura exudes from within to those around you.

How do you feel about yourself right now? Do you have a positive self image?

To improve your self-image and feel good about yourself, you need to take care of yourself physically and mentally by changing the one thing that affects both your physical and mental well being ? FITNESS!

There are many proven benefits from physical activity:

• Look and feel better
• Improve your health:

1. Help prevent high blood pressure
2. Strengthen your bones
3. Fend off heart disease and other medical problems

• Relieve stress
• Achieve and maintain an appropriate weight for your height and build

You have complete control over your fitness level and activities. Start your new independent life by setting a goal and choosing a fitness routine to get fit and achieve that goal. Whether it’s losing five pounds, using the gym three times a week, running a 5K race, or just feeling better about yourself, decide how you’ll achieve that goal now. Try to follow this plan:

1. Choose a goal and give yourself a timeframe within which to achieve it. Then decide upon a reward for when it’s achieved. Note: It’s better to start with a smaller goal you know is definitely attainable to prevent yourself from getting discouraged. (Example: Workout for 1 hour, 3 days a week, through December 31, 2008).
2. Put your goal in writing and place it somewhere you look every day (Example: The refrigerator, at your desk, on your bedroom wall, etc.).
3. Open your calendar and decide what days and times each week you’ll work towards your goal (Example: Mon/Wed/Fri from 7:00pm – 8:00pm).
4. Make sure you have all the items you need to prepare for, and achieve, your goal (Example: Workout clothes, gym shoes with the right support, water bottle, workout gloves).
5. Tell someone close to you about your goal so they can help hold you accountable. Make sure to ask him/her to check-in on you regularly to help keep you on-track (Example: A relative, best friend, coworker).
6. Record your progress and hold yourself accountable. This allows you to reward yourself for staying on-point, or notice if you need to work harder at maintaining your commitment. (Example: Put a big “X” on a monthly calendar on the days you actually worked out for 1 hour).
7. Reward yourself when you achieve your goal (Example: Buy that nice item you’ve wanted for some time).
8. Repeat steps 1 through 7 with another goal and/or the next step of your ultimate “larger” goal (Example: Run a local 5K race).

As you work towards your new fitness goal, you are going to feel better about yourself because you are doing physical activity and getting fit. Being fit gives you more energy to complete your everyday tasks as you do not tire as easily. Being fit allows you to sleep better because you have worked harder throughout the day and your body needs the rest each night, allowing your muscles to recover. Finally, you’ll see changes to your body as you are burning more calories each day. All of this in-turn uplifts your mental well-being and your vibe is going to boast happiness and success!