Training for Your Goals

Today I (Juliane) got a great question from one of my online clients that I thought would be applicable to many people...

"As far as cardio goes, will biking/elliptical still help my 5K running times?"

The answer to this question is yes and no....

You see, cycling and the elliptical will help your endurance, heart health and get you into great shape and burn fat! They are great for doing HIIT training if your main objective is to be fit and healthy. However, I do believe in "sport specific training." This is precisely why I ask all of my clients what their goal is. Do you actually want to run a 5k or even a half marathon? If so, do you have a specific time in mind? If your goal is to do well in a 5k race then you would actually need to run a few times a week... but if you just want to do them for fun, you will be fine and be in great cardiovascular condition to complete the distance. However, it's kind of like shooting hoops to train for baseball...  it will help with athleticism and hand/eye coordination, but it's not specific to the sport.

So sit back and think... what are your goals? Not any of my clients have the same plans because they all have different goals. So don't just randomly find a plan and blindly follow it! Keep your personal goals in mind!

Whether you are training for a specific sport, or just to be happy and healthy, I can help you out!

Here is a picture of me after I qualified for the Boston Marathon! I was a lot less muscular then because I was specifically training for marathons; which eats away at your muscles...

Visit our website for personalized plans at Http://twinspirationfitness.webs.com/

How Exercise Boosts Your Mood

As the season gets closer to winter, the days get darker and colder. This may take a toll on your mood, and research proves, one of the best ways to boost your mood naturally is exercise. Here is some info from www.mayoclinic.com on how working out can ease your worries and help you feel better emotionally.          

 

        

How does exercise help depression and anxiety?

Exercise probably helps ease depression in a number of ways, which may include:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)
• Reducing immune system chemicals that can worsen depression
• Increasing body temperature, which may have calming effects

Exercise has many psychological and emotional benefits too. It can help you:

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
• Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.
         

For personalized training and nutrition plans visit our website at http://twinspirationfitness.webs.com/

How Many Calories Should You Eat?

"How many calories do you eat?" I get this question all the time... in fact I got it this morning after teaching one of my fitness classes. Well... I eat a lot of calories... too many to count because I'm extremely active and am not trying to lose fat. The answer to the calorie question is... well, there isn't one answer... it varies greatly from person to person. However, the number one problem I find with women and men who can't lose weight is that they simply aren't eating enough calories! Yes... the goal is to eat as many calories as possible and still lose weight. And those calories should be from nutrient dense foods, not drinks and junk, so you get the most nutrients per calorie.

Not eating enough calories causes many metabolic changes. Sure, you might lose weight for a few weeks but eventually your body will catch on and conserve energy to survive. In a prolonged calorie restriction many things happen...

1. A decrease in muscle mass because you aren't feeding your body enough calories to maintain lean muscle. Less muscle mass = slower metabolism.







2. Your thyroid slows down. Your thyroid is responsible for metabolizing macro nutrients.

3. A decrease in testosterone and leptin which are hormones needed to maintain muscle and regulate energy and hunger.
 

4. You will have a decrease in energy which means you will not be able to exercise and have a lack of motivation for everyday life.

How Many Calories Should You Be Eating?

You want to start high and come down in calories as needed. There are many formulas I use in my nutrition planning to figure this number out for specific individuals. This number is rarely the same for two different people.
Wight loss is a patience game. It's not safe or sustainable to lose weight quickly. A quick weight loss often equals losing muscle and not fat. SO...Eat to fuel your body and lose weight the right way.

If you're interested in a personalized nutrition plan, visit our website at http://twinspirationfitness.webs.com/

Always Learning

 

One of the most important things to look for in a personal trainer and nutritionist is that they are passionate about health and fitness. They should constantly be updating their knowledge of this everchanging industry. I (Juliane) challenge myself daily to read, for at least an hour a day, articles and books related to health and fitness. I keep reading until I learn something new. I've always been a little nerdy that way, but I love learning! I also think "hands on" training is extremely important. In addition to the continuing education classes I take to keep my personal training and nutrition certifications up to date, I go to a lot of clinics and seminars. Sure, it costs money, but I prefer to spend my money on learning because it's an investment that lasts forever.

 

Today, I bought Jessica and myself tickets to learn from one of my idols.... Dana Linn Bailey. She and her husband, Rob Bailey, are icon's in the bodybuilding industry. DLB is competing in the first ever Olympia Women's Physique Competition at the Olympia this weekend, and has really set the standards for that category. I am so excited to go to this seminar at her new gym and challenge myself with her lifting techniques.

 

 

My main point of this blog is that you should always be learning and continuing your education for what you are passionate about. If your personal trainer hasn't taken a class in years, or doesn't bother reading health articles, then they probably aren't passionate about their job. I LOVE health and fitness and that's why I made it my career. If you are going to this gym camp let me know so we can meet up! Jessica and I will both be there getting our pump on!

For personalized training or nutrition plans visit our website http://twinspirationfitness.webs.com/

Gym Bag Swag

                 

I always have my Under Armour gym bag fully stocked with the essentials, but today I realized I have some really random things in there too... I thought I'd share some of the things of I have in my gym bag that I use daily and some that are there "just in case."

 

1. Vaseline... my lips get really dry when I workout

2. my iPod and headphones in my armband case... music is essential

3. Amino Acids... today I had lemonade BLOX... mmm

4. I keep a roll of toilet paper in a bag... LOL... sometimes working out makes you have to go to the bathroom, and I've been in one too many gyms that weren't stocked with toilet paper!

5. band aids for foot and hand blisters

6. I found a random spoon in there... good for mixing pre and intra workout drinks

 

                          

7. All of my workout gloves because I never know which ones I'm going to want to wear

                       

8. A sweatshirt to change into something dry for the drive home

9. A snack pack of almonds incase I get ravishingly hungry during a workout

 

10. Watermelon Bubilicious because bubble gum is an essential part of my workout

11. Rubz massage balls incase I need to workout out a knot and massage my sore muscles

12. An extra pair of socks because I hate when my socks don't stay on right

             

13. A workout towel because most gyms don't hand them out anymore

So what's in your gym bag? I'd love to hear from you! Post some comments or email me at Julbrown22@Hotmail.com

Visit our website at http://twinspirationfitness.webs.com/

Questionnaire for Personal Training and Nutrition Clients

Just because summer is coming to a close doesn't mean your fitness goals should come to an end! Start fresh this fall by becoming an online client of "Twinspiration Fitness" and wow everyone this spring as the weather warms up and you lose the sweater. Simply fill out these questions to get started... $50 every four weeks...

Questionnaire for Personal Training/Nutrition Clients

Name:

Contact information: (phone, email)

Gender:

Age:

Height:

Current weight:

Goal weight:

Body goal: (EX: lose fat, gain muscle, gain weight, lose belly)

Fitness goal: (EX: run a half-marathon, add muscle)

Health goal: (EX: lower cholesterol)

Are you on a specific time frame? (EX: I have a wedding in October)

Current workout plan:

Hours/Days you can commit to workout plan:

Time of day you usually workout:

Where do you work out (gym or home) and if at home do you have access to equipment and what kind?

Food Allergies or foods you refuse to eat:

Do you have access to a kitchen?

Are you willing to cook or do you want food that is easy to pack?

How many meals a day can you eat based on your schedule? (I suggest anywhere from 4 to 7 per day)

Anything else I will need to know when making your workout or nutrition plan?

Don't you want to be a lean, mean fat burning machine!?