Crossing the finish line for the 1/2 Marathon 2006.

My goal for this year is to run the 10K here in Traverse City on Memorial Weekend – yep two short months away. However, it is just my stepping stone to the 1/2 Marathon in May 2011 that I will be running with a friend from school. I ran it before and I have every confidence that I will be able to again (as long as we can get in to it!!).

Signing up for a race is a great way to kick your exercise and nutrition into gear. There are multiple free training programs out there to use as well as nutrition guidelines. Not a runner? Neither am I! Hated it growing up and hate it now. However, I do love the way I feel after a good training day. Like today, we were sweating like crazy and muscles were burning, but it will all be worth while when I cross that finish line.

This past Saturday was our third weigh in with the Fit For You Weight Loss Challenge. Before weighing in, they had us throwing medicine balls against the walls, lunging back and forth across the room, hitting Big Foot tires with sledge hammers, and squatting with kettlebells. It was fantastic and a great way to finish out the training week. Along with following a structured meal plan – which in no way leaves you hungry for more food, I am now down a total of 14# in two weeks!! Yes, two weeks!

For those of you who don’t know where to start with you exercise, contact a personal trainer to get the basics – and good form – of a simple work out. Add some cardio exercises like treadmills, elliptical machines, or go outside and take a walk around your neighborhood or local park. If you don’t have access to a trainer or equipment, use a race training guide for beginners. There are plenty of resources out there for Couch to 5K/10K/1/2 Marathon and so forth. They start you out small and gradually work up while giving you rest days. As for nutrition, contact a local dietitian in your area by going to www.eatright.org and clicking on the “Find a Registered Dietitian” link.

Make a pact with yourself and write it down. Challenge yourself to do something like walk 1-2-3 miles daily or eat at least 5 servings of fruits and veggies daily and do it for 3 weeks straight. Once you get into the habit, you will see how much easier it is to fit it into your daily routine. If you’d like to share your one goal with one or more persons you will find your motivation increasing.

Good luck everyone and see you at the finish line!!

Me at La Jolla Cove, California, February 2009

I’m a registered dietitian and yes, I’m a big girl. I’ve not always been this way, but life happens and here I am. I struggle with my weight all the time but I feel this helps me connect with my clients better. I can feel their struggles and I can feel their frustrations.

I’ve heard all the excuses: I’m too busy; healthy foods are too expensive; I’m taking medications that make me gain weight; I have thyroid problems. I’ve heard more than this but these are most common. The thing is…these all apply to me as well. I work crazy hours and I don’t necessarily have time to cook. Healthy foods can be expensive but I’d rather spend a bit more on fruits and veggies and enjoy them versus more money on a hospital bill because I didn’t enjoy them. I, too, am taking medications that make me gain weight – two actually and actually don’t make the hormone that promotes lean muscle tissue. And I have thyroid problems. But despite all this, I know that when it comes right down to it, if I exercise regularly my weight comes off. I focus on at least three meals daily and exercise daily for at least an hour or so. I’ll admit, it’s hard for me to stay focused sometimes and I fall out of my routine.

I’m not perfect and don’t claim to be. That’s why I joined the Fit For You Weight Loss Challenge. For those of you who have seen the Biggest Loser, picture that but with twice as many Bobs and Jillians. My trainer appeared to be quiet and reserved when I first met her but she went all Jillian on me at our workout today. It was great!! I love natural strength training workouts and I love to feel the aches and pains from it the next day. Makes me feel like I’ve done something.

As I keep you updated over the next 8 weeks, my challenge to you is: put the excuses away and find what defines a good workout for you!

The hectic holiday season has come to an end. Hopefully this means most of us can get back to our daily routines and put a stop to the insanity that has been running our lives for the past few months. Whether you where good or bad over the holidays, let’s make it a goal to get back into the routine of being active! It’s February, and with Valentine’s Day right around the corner, why not be active with your loved one! I understand you and your significant other may be at different fitness levels but that doesn’t mean you can’t work out together! There are a number of reasons to give it a try.

Couples these days spend more time apart then together; whether it’s because of our careers or other responsibilities we have throughout the day. Working out with your significant other is a good way to spend quality time together, quality time that could grow into a common interest. The possibility for new, unique activities is endless and keeps things exciting. You can never have too much in common.

Everyone likes to receive praise and motivation; and there is no better motivator then praise from your significant other. Working out together fosters an environment in which you can compliment and motivate one another. In fact, it’s been proven that couples who workout together have a healthier more well rounded relationship.

So how do you get started? Well, you could sign up for classes together. Try to find something new and exciting for both of you. Do cardio that allows both of you to work out at your own intensity, spinning classes are great for this. Do your cardio side by side and encourage each other along the way. Another great option would be to hire a personal trainer, preferably one experienced in training two or more people at a time. Even if you are both at different fitness levels, a good trainer can customize a workout for the two of you, as well as help you keep things fresh and interesting during each workout. Start enjoying the great outdoors together! Living in Northern Michigan we are blessed to have a multitude of outdoor activities available to us. Geocaching, hiking, canoeing, recreational cycling, rafting, and camping are just a few examples.

In short, get out there, get moving; and start creating a more active lifestyle for the two of you!

Every year, we all make resolutions. Some of these resolutions involve our finances, our jobs, or even our health. But no matter what are goals are, most of us fail. Why is this?

As we close in on 2009 and approach 2010, let’s explore one of the reasons we fail at our resolutions: we go at it solo! There is something to be said for “strength in numbers” and this even applies to living a healthy lifestyle. This year, when you are coming up with your list of things to do differently in 2010, find a partner in crime, or multiple partners in crime for that matter! By finding others who share your New Year’s goals, you will find others to motivate you, to inspire you, and to keep you accountable. If you can put together this “fitness crew” of sorts, you will have a much better chance of reaching your goals, plus, you might actually enjoy your time working out or cooking up healthy meals more with others around!

So where do you find these crew members to help you with your New Year’s goals? Friends and family are a good place to start. Also, if you are having a hard time finding others who share your goals, check with your gym or a trainer that you know to set you up with others. Another great idea is to post a status update on Facebook asking your Facebook friends to join you with your goals. There are a lot of people this time of year that might have the same aspirations for 2010 that you do, you just have to find them.

Over the years, I have seen many people make their New Year’s resolutions come true; hopefully this year is your turn!

 Happy New Year!

Winter in Northern Michigan is often long, as many already know. As soon as daylight savings hits in the fall, the sun is out less and the days get shorter. This doesn’t make it easy to motivate one to get outside and stay as active as they normally would in the summer. How then do we motivate ourselves and others to get out and plunge into that fluffy white blanket of snow instead of bundling up in the threaded one in our living room? One should look for an activity that isn’t hard for beginners to keep them going with it, and make sure it’s not too expensive.

Snowshoeing may just be what you’re looking for. It can provide one with a simple introduction to the beauty of the many trails that cover Traverse City in the winter time. You don’t need to drive miles away to get to a neat trail, but can often just walk out the back door to the snow-shrouded woods that encompass many neighborhoods in the area. This can be a great way to stay active for anyone and for the whole family during the long winter season. And lessons often are not necessary anymore, since snowshoes sold today are being designed lighter, therefore making it easier for one to learn how to walk in them. It normally only takes a few times to get used to and then you are as good as gold.

For the holiday season, instead of wrapping up in your blanket and resorting straight to the television when the snow hits us hard, why not get the whole family out and about on the trails? There are several locations to explore; some of which include the Grand Traverse Commons Natural Area (by the State Hospitals), the Grand Traverse Natural Education Reserve, Brown Bridge Quiet Area, plus many more.

The nice thing about snowshoeing is that it appeals to all ages and all levels. Kids in schools are doing it as part of their physical education activities in the winter time, whereas adults and elderly individuals can enjoy and feel comfortable with this activity as well. It also provides one with a great workout. Many at first may question the idea that snowshoeing gives you a really good workout. But it is true. A snowshoe workout builds both upper and lower body strength and endurance. In fact, it is a great way for those who often run in the summertime to keep up with their workout program and maintain their exercise endurance. Did you know that if one were to do a five mile run on snowshoes that it would be the same as doing a 10 mile road run? Overall, snowshoeing can be just the activity for a beginner or for the more advanced exerciser. And it can also be great for those who just want to take their time on the snowshoes and enjoy the outdoor nature in the cold season.

During the holidays, I think we can all agree that it can become very difficult to get our workouts in. Between the family get-togethers, shopping, work, and other commitments, where do we find time to workout? Sometimes we need to go back to basics! This holiday, when you are ready to write off that workout, try throwing in some jumping jacks, crunches and maybe even jump roping! You might not work out as hard as when you commit to a longer workout, but you will have a much better chance of maintaining until you have the time to extend your workouts again. Jump roping, for example, is one of the most time effective ways to burn calories. Five minutes of jumping rope can equate to almost 20 minutes of walking on a treadmill if done with proper technique! So this year, don’t avoid the workouts, simply shorten them to something you can manage! I went to a demonstration with Buddy Lee, a former Olympian who is a professional jump rope instructor and was amazed by how much of a cardiovascular workout jumping rope and doing core training  in less than a quarter of an hour can be when combined correctly! For more tips, or to ask me any specific questions, feel free to email me at sebastian@formativefitness or check Formative Fitness out on Facebook where I am always open to your questions!

Many people struggle with ways to keep the weight off during the holidays, in fact, most of the weight we gain per year is put on between Thanksgiving and New Years! Today, we are going to focus on one part of the dilemma on how to keep the weight off during the holidays: Be active!

It is obvious that to keep the weight off during the holidays (or in any timeframe for that matter), we need to eat the right foods in the right portions. But one overlooked method for staying trim this year should include increasing your activity level. Many of us not only over indulge on eggnog, stuffing, and turkey, but we also under indulge in physical activity.

This year, before you sit down to a big meal on Thanksgiving, stand up for a nice long hike, or an early morning weight training workout. By being active before eating, some of the calories you consume will be used to replenish those that were burned off earlier. Also, if you still feel like you ate too much, rise up before everyone else the following day and do it again! I am not saying that by being active, you can indulge in anything you like this holiday, but you can at least justify a few treats. Because when it all comes down to it, it’s about moderation and creating a lifestyle!

If you have a hard time getting motivated this Thanksgiving, check out many local activities, such as the Turkey Trot. Also, I will be leading a fun walk from our studio, Formative Fitness on State Street, up to the old State Hospital, so that I too can enjoy a bit of stuffing, some good Thanksgiving day turkey and a (small) piece of  my favorite dessert with my family this year!

The American Council on Exercise just named kettlebells as one of the top fitness trends of the year, and for good reason!

With kettlebells, it’s easy to get cardio without the boring use of cardio equipment, they provide functional strength without the monotony of isolated movements, they are fun and provide varied workouts, flexibility, and more muscle involvement, thus equaling greater fat loss and muscle toning!

One note on kettlebells, however, is that due to the increased use of stabilizing muscles, lower weights will have to be used initially, when doing similiar exercises with dumbbells.

Kettlebells originated in Russia in the early 1700′s and were brought to the United States by a man named Pavel Tsatsouline.

When training clients, I make it a point to show them the difference in doing an exercise with a kettlebell, as opposed to a dumbbell, because unless the form is correct, the benefits of kettlebells are diminished with inproper form.

Only time will tell, but it looks like kettlebells are hear to stay, what with all of their wonderful benefits to helping us get in great shape and staying healthy!