TEUSDAY'S TRAINING TIPS:"Test Your Cariovascular Fitness ...AT HOME"!

In past articles, I've discussed that there are basically FIVE different components that work together to create the total package we call  "Physical Fitness". That's why when you first join a fitness facility, or begin working with a Personal Trainer etc., you're often asked to complete a baseline fitness assessment.


This assessment is made up of various protocols designed to test your adequacy in each area of fitness. They are; body composition,  muscular strength, muscular endurance, flexibility, and cardiovascular endurance.

One gold standard that has stood the test of time is a protocol for testing cardiovascular endurance - the THREE MINUTE STEP TEST! While other tests can be used, this one is just as good and can be done in your own home.

This past week, I humbly accepted the position as the newest Spokes Person for the "The American Heart Association"! SO, in keeping with that new responsibility, I've decided to teach you how to TEST YOUR OWN TICKER right here, right now... however; make sure as always, to consult your physician before completing this or any other exercise program or testing, if there is any reason you feel may be of concern. IF at anytime during this three minute test, you feel dizzy or uncomfortably out of breath, STOP and do consult your physician!

OK, READY? First of all, many people believe that the best indicator of one's cardiovascular fitness has to do with the
ir resting heart rate. But truth is, that's not the BEST indicator by far.  While people who experience
greater levels of  cardiovascular fitness tend to and SHOULD have lower resting heart rates, (mine has been clocked at a whopping 40 BPM while at rest..and ladies and gentlemen, THAT'S LOW), there are other factors that can affect this number too much. So, what are we looking for? The TRUE test of one's cardio fitness level is based on how quickly your heart rate returns to normal after exercise and this test assesses just that - your fitness level based on how quickly your heart rate recovers after exercise. The fitter you are, the quicker your heart rate will return to normal after exercise.

SO HERE IS WHAT YOU NEED
: 
You will need a step; either an aerobic "step class" type model, or anything that is stable, can support your body weight and that's 12-inches in height. A metronome,an instrument used for keeping ,measuring and counting the beats in music. If you don't have one, just use the free online version at www.MetronomeOnline.com)
A stop watch and  Someone to run that watch for you.

Now the test :Set the metronome to 96 beats per minute - and make sure
it's loud enough so that you can  hear th
e beat. Stand close to your step and just as you begin ..... start the stop watch. Begin by stepping up and down on the step to the metronome beat (up, up, down, down) for 3 consecutive minutes. (You can rest if you need to, but remain standing.) When 3 minutes are up, stop immediately, sit down on the step, and count (or have a friend count) your pulse (use your wrist or neck) for one full minute.
Remember, we are looking for how quickly your heart rate returns to its pre - exercise state!
Below are the charts  for measuring you results.
Ratings for Men, Based on Age

	18-25	26-35	36-45	46-55	56-65	65+
Excellent	50-76	51-76	49-76	56-82	60-77	59-81
Good	79-84	79-85	80-88	87-93	86-94	87-92
Above Average	88-93	88-94	92-88	95-101	97-100	94-102
Average	95-100	96-102	100-105	103-111	103-109	104-110
Below Average	102-107	104-110	108-113	113-119	111-117	114-118
Poor	111-119	114-121	116-124	121-126	119-128	121-126
Very Poor	124-157	126-161	130-163	131-159	131-154	130-151

Ratings for Women, Based on Age

	18-25	26-35	36-45	46-55	56-65	65+
Excellent	52-81	58-80	51-84	63-91	60-92	70-92
Good	85-93	85-92	89-96	95-101	97-103	96-101
Above Average	96-102	95-101	100-104	104-110	106-111	104-111
Average	104-110	104-110	107-112	113-118	113-118	116-121
Below Average	113-120	113-119	115-120	120-124	119-127	123-126
Poor	122-131	122-129	124-132	126-132	129-135	128-133
Very Poor	135-169	134-171	137-169	137-171	141-174	135-155

* YMCA
Scoring: compare your numbers to the numbers on the charts above and see how you did! IF you find that fall anywhere below AVERAGE, keep on doing your thing. Remember, the heart is a muscle...I dare say your most important one. It, like other muscles will strengthen with regular exercise. In this case, the cardiovascular kind!

So take the test, heck, make your whole family take it and see how well you all do. It's oh so true, the family that get's fit together ...STAY'S TOGETHER!!!
 Doing my part to save your heart...
Power On ,
Candace

For more articles by Candace Grasso go to  www.CandaceGrosso.blogspot.com
or check out her website,  www.FitIsItCardio.com





















































































 

TRAINING TIPS: "National Walking Day - Get Started Walking...NOW"

This may surprise you, but today is the "American Heart Association's National Walking Day"!
It's always the first Wednesday each April ! Who Knew- did you?
On this day, employees around this great country of ours are encouraged to wear sneakers to work and take at least 30 minutes out of their day to get up and walk. It's a great way to raise awareness of the importance of physical activity for a healthy heart.

I can almost hear your voices in the back ground..."Ya great but  really, with all the problems we're facing as a nation right now..a National Walking Day...I mean really, is it that important"? I'm so Glad you asked. It is if you'll  take just a moment and consider the facts. According the American Heart Association, adults today are spending more time at work now days than ever before. An unfortunate side effect is that as a nation, we're becoming more inactive everyday. Again, you'll only consider this a problem when you become aware of the scary statistics;  'Physical Inactivity' DOUBLES one's risk of heart disease! Pretty good reason for the American Heart Association to partner with Corporate America by having coworkers help give each-other a 'friendly push' toward a healthier life, by becoming more active.... and what better way I might add, than by walking?

Walking is one of the most user friendly and accessible fitness activities available to us today. In fact, studies show that even a moderate walking program of approximately 20 to 30 minutes per day can reap impressive rewards, but of course when time permits, (especially if weight reduction is also a goal)...take a couple of friends and shoot for an hour. The longer you can stay out there, the more calories you'll burn. Therefore, walking can actually work WONDERS for weight control! But the benefits of walking go way beyond the battle of the bulge ( as already noted by The American Heart Association's decree - to get walking for a healthy heart).  Below are just a few of the fabulous health benefits of walking that just might motivate you enough to try one of our "Walk Fit" Workout Downloads for your MP3 player, (that would be your Ipod) . Download Volume I, Volume II or both - hit the front door and you're off... with a walking workout made to go! You'll be energized through a Combination of Great Music and Motivational Coaching - pushing you to "Bring It", as you are coached through intervals of Fabulous, Fierce and Fun - Fitness walking; straight through your head phones and right in your brain!!! (Hey, You Gotta love me for trying ANYTHING to get you out there  - don't cha?)

The list includes first and foremost of course, a reduced risk of heart disease. Walking can raise “good” HDL cholesterol levels while helping to assist in lowering high blood pressure. Walkers themselves report reduced feelings of tension, stress and overall fatigue, (sign me up). And as for the battle of the bulge, this little equation may shock you. A person weighing 150 pounds can expect to lose 10 to 12 pounds a year by just adding 20 minutes of walking to their schedule daily. As I mentioned earlier, want to lose more...simply walk more and pay attention to your daily caloric intake as well.

The added benefit here of course is a lowered risk of type 2 diabetes; a veritable plague on our Nation today. Moderate walking is an activity that most people STICK TO FOR A LIFE TIME.To sum it all up,  here are my "TOP TEN REASONS TO WALK".........if you hear it enough, it just might sink in!

1) Manages your weight.
2) Controls blood pressure
3) Decreases Risk of Heart Attack
4) Boosts good Cholesterol (HDL), Lowers (LDL)
5) Lowers risk of stroke
6) Reduces your risk of breast cancer
7) Reduces risk of type 2 diabetes
8) Elevates overall mood and sense of well-being
9)Protects against hip fractures and osteoporosis in general
And the last of my TOP TEN benefits of walking............

10) IT LENGTHENS YOUR LIFESPAN!!!!

....That may be the best news of all. So lace up your sneakers and hit the pavement and have no guilt if you choose not to run.  Just make sure to move like somebody's chasing you!!!! After all, what do you have to lose other than things you most likely don’t want to keep!!


Until Tomorrow,
Don't "walk like an Egyptian" as the song goes,
Walk instead, as though your life depends on it. Truth is, it actually does!!!

Power On,
Candace

For More information on starting a walking program and the "American Heart Association's National Walking Day"  go to   http://startwalkingnow.org/

To download our Walk Fit Workouts go to  www.FitIsItCardio.com
    or   www.Itunes.com

MONDAY'S MOTIVATIONAL MINUTE: "Spring Has Sprung - Got Anything To Lose"?

 Spring has sprung! It’s finally here.

The days are getting longer. Once again the sun greets us when we wake and waits to accompany us home at the end of the day. The temperatures are beginning to climb as well and the warmer weather is a welcome break from the bitter bite of winter. The birds are chirping, buds are blooming and brightly colored bundles of flowers have begun   peeking their heads through the once frozen roofs of their winter homes. It all sounds fabulous!

      

 Yet, listen closely and you can hear the early spring cry of the suburban inhabitants awakening to find that winter has left them two sizes larger and unprepared yet again, for the dreaded, spring, sweater shedding ritual.

       It’s as predictable as the day is long and it’s upon us once again. As the clocks spring forward, we fall back into the same old destructive dieting patterns responsible for this panicked predicament.

     

 I once heard insanity described as doing the same thing over and over again, expecting to get a different result. If you resemble this remark, don’t you think it’s time to get a handle on a new way of navigating the pit falls of crash dieting and finally break through to the other side of the equation?

I mean after everything that you have tried, what do you have to loose? During my career, I have asked this question more times than I care to consider and the answer is always the same; ABSOLUTELY NOTHING THAT YOU WANT TO KEEP!

      

 In order break this cycle and shed our sweaters with confidence, we must reduce our winter weather insulation (body fat). It’s much like removing a blanket of cozy outerwear that covers our ripples, dimples and rolls in the hopes of revealing a body worthy of sporting sleek, sleeveless, summer attire.

        

It has been my experience however, that most people don’t have a clue how to properly set forth an eating program that will allow them to successfully drop body fat while saving their precious, metabolically active muscle. In order to attain and maintain your goal weight, it’s imperative to develop and implement a program that will not only remove the excess pounds you’ve packed on, but that will also serve as an all out healthy lifestyle change that will sustain us for the long haul. Any panicked attempt for a quick fix will put us right back on the “insanity train” to destination “Crash and Burn”. 

Having said that, try selling such a sound, safe and practical approach to folks, frantic to loose it all yesterday and you’ve entered MY WORLD. These carnivores are on the hunt for some type of warp speed, Naps Car, fast track magic to looking svelte in their spring break Speedos and I’ve often been afraid I’ll be excommunicated for speaking such evil. (I feel compelled to mention that after having trained some of the most awe inspiring physiques you’ll ever have the good fortune to gaze upon, I have come to the conclusion that it may be possible that no -BODY should EVER sport a Speedo, but hey, that’s just me).

     

 Such miss-guided attempts to rapid weight loss  actually render the opposite effect. In return for the effort, butts have broadened; yoyo dieting has become the norm, diabetes has sky rocketed and we have become a county filled with people whose waistlines are larger than the average bear!! All joking aside, we have an obesity epidemic in this country and it’s not improving!!! It’s not only our waistlines at stake but our health. I believe it’s high time to stop promoting and selling all the “DIET HYPE”, take control, and beat this monster back into it’s cave.

So…where do we start? How do we stay the course? How do we get off this weight loss roller coaster and cross the finish line? Return to the basics. Problem is, most of us can’t remember what they are. So, though we’ve been over this before, please, permit me to remind you yet again. If the volume of calls I’ve received of late are a reflection of the number of ya’ll who have this all wrapped up; well, let’s just say we need a healthy reminder. So, if you’ll permit me, please follow along and ... Help me to Help MOTIVATE You and REALLY DO IT THIS TIME!

      The first step is to look at how much you are eating in order to be where you are. To do this, you need to calculate (on average), approximately how many calories you are consuming daily. This number represents the amount of food you are eating to maintain your current weight.  There are many on-line resources and books available that will give you accurate caloric amounts for every food know to man. Find the one that seems the most user-friendly to you. Visit your local bookstore or surf the net and find a resource you like and become familiar with it. Lately, I'm liking the "Calorie Counter App" and if you tend to like the easy way out, try www.Livestrong.com  - which will calculate your daily calorie totals for you.

 Next, for three days, keep a food journal of every morsel that enters your mouth. Be sure to record both food and drink. Beside each item, record the calorie amount for each entry. Do a running total of each day’s calorie intake and find the average for your three daily totals. Some websites will do this for you.

     Try not to do anything out of the ordinary. Often I am handed a food journal. I assess it and then meet with my client and hand it back and tell them “nice try”.  The reason being that if they were eating what their journal reflected on a regular basis, they wouldn’t need my help, if you get my drift. It’s the equivalent to cleaning the house before the maid comes. If your home always looked like that, you wouldn’t need her. Be honest and be you, anything else won’t render accurate results.

For example…Monday’s total 2,321 calories, Tuesday’s total 2,035, Wednesday’s total 2,200. Add all three days and divide by three. This person’s average caloric in take for three days…2,321

                 + 2,035

                    2,200

                    6,556 three-day total.              6,556/3= 2,185 Average daily caloric intake.

      Now that you have calculated your average daily caloric intake for weight maintenance, take that number and shave off an appropriate amount through plain old food reduction AND exercise, to create a modest  “CALORIC DEFICIT” that will render a reasonable weekly weight reduction.

       In order to loose one pound of body fat you must achieve a deficit of 3,500 calories.

One of my clients actually let out a faint yelp the first time I broke this uplifting news.

If you reduce your food intake by a modest 300 calories per day while adding 30 minutes of intentional moderate exercise like fitness walking for example, (worth an approximate 200 to 300 calorie burn)…we create a total deficit of at least 500 calories per day.

So, a 300-calorie “food intake” reduction plus a 200-calorie “exercise expenditure” reduction equals a 500-calorie deficit per day.      

A 500-calorie reduction per day x 7 days a week= a 3,500-calorie reduction per week.

                 This renders a body fat weight loss equal to one pound per week!!!                          

     Not much of a wow factor huh? Were you waiting for me to pull a rabbit out of my hat?  Sorry, but there are no tricks up the sleeves of anyone out there to make this anything other than what it is. If they tell you they have one, take my advice and RUN! You’ll burn more calories that way and be closer to your goals then by listening to another shyster. The truth is what it is and boring or not, the truth is the only thing that will ultimately set you free from your weight issues for LIFE. Anything else is more than likely just another fad that will come and go as fast as your weight will leave and return to you.

    

 It was true at the dawn of time and it’s still true today. The old commonsensical   “EAT LESS/MOVE MORE” theory actually works!! A weight loss of one to two pounds a week is what you’re shooting for. If you loose a bit faster at first, you should settle down to not much more than two or so per week. Anything faster than that will inevitably have you so hungry at the end of the day that you’ll be willing to eat your shoes, much less anything else you can get your hands on that looks even a bit more appetizing.  A few days of that and off you go down the road to the local doughnut shop.

       

So, now it’s your turn. Plug in your numbers and do the math. Try to eat foods low in saturated fats, high in fiber and chocked full of colorful nutrients. Leave room for a little of what you love and you’ll win. Come on and give it a try. ……… WHAT DO YOU HAVE TO LOSE???  

 Until Next Time,

Power ON…

Candace

TRAINING TIPS: " The New - 'StreetStrider' - Just May Change Your Life"!

Have I got news for you! Today, I am announcing the arrival (or at least 'my knowledge' about the existence of) a REVOLUTIONARY new piece of Cardio Equipment that I absolutely can not WAIT TO ACQUIRE!
Ever used an Elliptical Trainer? I have and quite often actually; especially over the past two years.

You see, I have an extensive home gym. I have to of course, I train many clients here and among the myriad of equipment I possess, I'm convinced that  I own what I consider to be the 'Cadillac' of Elliptical trainers. It's the "TRUE TSX". Ahhhh, what a pleasure. IF you propel an elliptical trainer as vigorously as if you were running and work at using your body with the same form as if you were, studies show that for all intents and purposes, you basically ARE running; but with  the absence of the aggressive, jarring and often injury producing impact that running creates. They've found that when an elliptical is used in this fashion, your body will produce almost the exact same Vo2 uptake (oxygen utilization or energy expenditure) and  multi-joint muscle recruitment that a runner does. In short, you might as well be running. This is how I ride all Elliptical Trainers and my heart rate monitor agrees! But it's important to be honest with yourself about your workload and form. Give it a try but be prepared for a balance learning curve.

 In short order, you'll have it down pat and if you care enough, you'll never hold on or dog it again. If you're concerned that you may be taking it a little too easy, download my "Elliptical Fit Volume I" MP3 (Ipod) workout and test yourself to be sure. You can download this 40 minute killer workout at www.FitIsItCardio.com or Itunes!

  This information is wildly important of course - not only to the professional athlete, but to the average fitness enthusiast who longs to run but wants to save their body from the harsh impact. It's impact that injures. If you would already have described yourself as a runner, but now have an injury or a chronic condition that would preclude you from doing so (like me)....we know what an especially hard pill that is to swallow. I was told "NO WAY"  after my spinal fusion  2 years ago in order to hold my previously broken neck in place and to keep this body of mine in good working order; Don't tell any one but I still put in a good 6 mile run once a week. HEY GET OFF MY BACK...I CAN so I do - but I realize that I must be extremely careful!

So, if  running has been nixed from your life and you just can't seem to just accept that lying down, you probably struggle with personal dialogue something like this - "Man, I'm putting in some serous miles on this Elliptical but I'm going no where. If I could really run again.. I mean I love this feeling, but just want so badly to take it out there - that would be a little slice of heaven on a nice day like today".  Well my friend, I can say that I DO understand and I suppose if we could figure out how to do that, well we'd be geniuses, right?
WELL Guess what? There are Geniuses Among Us and They've Created The StreetStrider !!!
An elliptical on WHEELS! You heard me right, it's an elliptical that you take OUTSIDE to RIDE! OMG!
So now, we can glide down the street with the wind in our hair and the sun on our face once again. Who knew?

Well, apparently Dr. Oz did  because he has one... that little creep ( of course I actually admire the heck outta the guy and  I'm secretly happy for him. I JUST WANT ONE TOO).
"It's combines the benefits of jogging, skiing and cycling, but low impact for the knees and back" says Oz,(and other joints too I might add ). Apparently he's even ridden it to work, at least once anyway.
SO here it is. The perfect solution and they apparently they've thought of everything.

There are four models including a one for the  kids.  This way, the entire family can get out there and have a blast sweating together and getting or staying in shape. Just don't tell them it's good for them and they'll be the first ones out the door. They've also created a stationary rack you can purchase, so you  never have to miss a workout, even when the weather just won't cooperate.

So there you have it. I love reporting on good news. An Elliptical trainer that gives you the "Moves like Jagger" without the impact that can leave you crippled.

I'm including a link to their site and it appears that they're offering 20% off with free shipping right now, creating  even more incentive to purchase one and get your groove back.
The second link is  from Youtube, so you can check it out in motion.

So enjoy and remember, I will be silent for a few days as I have some nasty dental surgery tomorrow. Depending on how I feel, I may be posting just a couple days worth of the "Best - o - Candace" during my recovery down time.

Until Next Time,
Saddle up the StreetStrider and hit the Road Jack!
Candace

www.StreeStrider.com

TO check out youtube as well...go to    http://youtu.be/60_oiytG1-E 

There are several to watch actually, so you can really check it out...

YOUR FITNESS 'QUICK TIP OF THE WEEK' :"Cushioned Training Socks - A Bad Idea"!

Many fitness enthusiasts make the mistake of trying to help cushion the impact of their activities by purchasing the thickest, most ultra cushioned sock on the market. 

The idea appears to have merit doesn’t it? I mean if I’m gonna be jumping and bumping in “Cross Fit” classes or Power Walking and jogging on the black top, why wouldn’t I want the most cushioned ‘ANY and EVERYTHING’ I could possibly find to put on my feet?  It seems more than reasonable, until you break it down to brass tacks.  We’re talking about your entire body weight, slamming down  with that kind of force,  over and over again and these poor ‘Ultra Cushioned, Super Duper Fitness Socks’ are supposed to be responsible for providing ‘Shock Absorbing Power’. Wow, a tall order for a pair of socks don’t you think? 

Of course in all reality, while they may feel comfortable when you pull them on (all warm and fuzzy), shock absorbers they’re certainly NOT! I must admit that years ago, I used to wear them too. Until that is, I started distance running to the tune of all out competitive marathon running; suddenly my $15 ‘SUPER THICK-SUPER CUSHIONED- SUPER SOCKS’ started creating more problems than I could shake a stick at.

 I started pulling blisters, growing fungus, bleeding, and losing toe nails. I couldn’t figure it out. Until that is, I started educating myself on the subject. I started talking to other fitness professionals and professional athletes who’d been there. It turns out that even before I started running for distance, they were neither helping nor harming me. They just felt ‘Cozy and Cushiony’ and that was it! 

SO what are we to wear?

Well, whether you’re a sub - hour long cardio fan, or an all out endurance athlete…the bottom line is “the thinner, the more breathable the sock…the BETTER”! YEP, you heard me right! Cool Max or socks made out of similar materials are best. They allow your feet to do what they need to do most, BREATH.  Just like the fitness clothing you buy for your body, your feet need to be able to breathe and move about naturally within the confines of your real line of Shock Absorbing Defense …your Fitness Shoes! That’s right… Your cushioning will come from your Athletic Shoes and your shoes alone (or possibly an insert or custom orthotic, if your Podiatrist recommends you need one).

This is where a fitness enthusiast should spend most of their money, their shoes! Unless our activity of choice involves using a piece of equipment to pull it off, your Shoes should always be your number one, most expensive investment. SO, hit your local running store and ask them to show you their wall of super thin line of breathable fitness socks. Your feet will thank you for it and your shoes will do what they were meant to…protect your feet, knees and hips form the impact of your favorite cardiovascular activities.

Until next time,

POWER ON,

Coach Candace

To see and purchase my FAVORITE line of Fitness wear, got to "Candace's Favorite things" store at www.FitIsItCardio.com

YOUR 'TRAINING' QUICK TIP OF THE DAY: "Lay It Out toTurn It Out"...

Today, I'm introducing a new addition to our blog posts - 'Quick Tips'- and this one has quite an interesting title wouldn't you say? What are Quick Tips you ask? Briefly, if you have read even a few of my articles or blog posts you're most likely, acutely aware that I'm more often than not, quite VERBOSE! Hey, there's a lot to say on the topics concerning your Health and Wellness. However; there’s a much needed place for a Quick Tip here and there! These additional 'Quick Tips' are by no means a subtraction to the quality of my posts; to the contrary, they're going to be a much needed and super helpful ADDITION to the content I now produce.  "Quick Tips" will be my way of dispensing Pertinent, Informative "Super Useful" offerings that will render you  (the reader) with what we as Americans Dream of...INSTANT GRATIFICATION with very little" lead time" investment.
Have no fear; many of my posts will reflect my usual wordy self, in order to impart topics requiring more words to express important information pertaining to your Health and Overall Wellness.

So, if you're ready...here's your 'TRAINING' - QUICK TIP OF THE WEEK ; "Lay it out to Turn it Out"; IF you are having trouble implementing early morning fitness plans, here's a tip that will surely get you out the door - in the gym - or wherever you need to be to 'TURN IT OUT'!
On your way to your bedroom as you prepare to call it a day, strategically place your gym bag by the front door. That's simple right? Next - simply lay out your workout clothes on the floor by your bed before hitting the sack. Now bear with me. This is a distance runner’s trick from way back and something I personally participated in on a regular basis.

The night before my long runs (planned for 5 am the next morning), I and many runners I know (definitely all that I coach), will lay out our Shorts, Singlet (shirts), Jog bras if female (and if you need one and you're not one, I'm NOT going there...), Socks and Running shoes, hat and anything else we know we're going to wear for our workout. In addition, when you lay out your workout gear this way, also lay it out as if a person were in them...don't laugh, I've been consistent for 21 years now, if it works, IT WORKS! Next morning, when the alarm clock goes off , before you even have a chance to consider blowing off another well intended early morning workout – You’ll  find yourself facing down an entire set of your workout gear just screaming at you "Don't even thing about it ya loser"! In fact, if you've REALLY been having trouble getting out the door - Place a note on top of your sneakers as a back up insurance plan. In Big Black Marker INK write yourself a note;  "DON'T EVEN THINK ABOUT BLOWING THIS OFF"!!

Trust me, there's something about waking up, looking down and finding yourself face to face with a set of your own, carefully laid out workout gear from the night before that'll get you out the door and Turning it OUT! 

Give it a go and let me know how you make out.  As a Professionally Sponsored,   “PowerBar Team Elite” Athlete - I CAN PROMISE YOU THIS; if I suggest something, it’s tried and true! Remember, I’m on your side.

Until next time,
Power On…
Candace

For more information go to www.FitIsItCardio.Com

TRAINING TIPS: "Wanna Set of Six Pack Abs..Really"?

I've had enough! Recently, I've done more than my fair share of articles

flushing out false advertising claims and you know what, I'm not done yet.

If I turn on one more infomercial, face down another Internet "POP UP" add,

or find myself recoiling in horror while watching another evening "news

special"

(in this case I'm using the word "news" more than loosely ), I swear I'm

gonna spontaneously combust!

There are two at the moment that have me so hot under the collar, I feel

the need to carry a personal, purse sized FIRE EXTINGUISHER..... if I could

find one that is. However, if such a contraption did exist, it could servenot only to extinguish myself
if I were to burst into flames but also to
sooth the fiery darts of another unsightly HOT FLASH! Closest I can think
of is one of those little, personal, hand held fans. If hot- great. But if
engulfed in flames, not so much.

However, now's as good a time as any, to
let you in on a little secret. Seriously, through the power of
cardiovascular exercise, I'm yet to experience a single one - hot flash that
is -TMI? Well, whether it is, or isn't... that's DEFINITELY another article
for another day. Sorry men- the truth hurts, but I digress- Back to the '
Hot' button issue at hand ( pun -very much intended).
There are many advertisers out there trying to convince us, that the tanned,
Greased and shredded, six to eight square packing fitness models on
their sets, got that way from their latest, greatest, NEW and

IMPROVED PROGRAMS that never require you do a single traditional abdominal
exercise! It 's MAGIC! Truth is, everyone of those models have been hitting
the deck, decline benches and doing multiple sets and reps of every ab
exercise known to man to obtain what they're packing.

I must come clean and tell you that YES, I have a serious six pack. I even
tastefully posted a picture of it on FaceBook about 6 months ago on a dare.
No need to dare me. I often, when teaching abs classes, doing a
master class or teaching continuing education programs on Proper Abdominal Training
,I often opt to sport some tasteful 'mid drift showing' ab revealing, fitness
attire. Most likely from my addiction for all my fitness wear - "Vumawear" workout gear.

SO it doesn't take much coaxing to get me to go there. Plus, truth be
told...after two children, two C-sections and turning 50...I'll admit I'm
darn proud of them. I've worked and pushed and earned every single square.
And that brings me back to my point. If you want that look, you'll have to
do so as well.

Once again folks, there's no magic bullet here, no program that
requires not a single ab involved exercise be executed, no magic, mythical belt that you just
Strap on and tadda- the work gets done for you while you rest. There's no hypnosis that
conjures up a shredded set of abs by the power of the mind!

What it does take, is a well planned program, appropriate for your fitness
level. Done consistently, 3 to 5 times per week...involving- you guessed it,
working the Rectus Abdominis muscle and your Obliques.
To attain what they're claiming, your program should also include a
component of fat burning cardio vascular exercise and proper diet to lose the body fat that might well be covering the results of your hard work!

Sorry, I'm a real buzz kill I know. But I'm here to help you sort through the
rubies from the rubble and find the truth amongst a myriad of false claims
and inappropriate programs for the goals you wish to attain.

To help you even more, I am including a link to two of our latest YouTube Ab
workouts, featured on our YouTube Channel. Yes, we have our own channel.
Chocked full of fitness and nutrition info to help you along the way. You
can follow right along with me as I will coach you through two different
level Workouts. Both are tough, they have to be, but they both consist of
only 5 exercises that will get the job done. SO give 'em a whirl and do wha you can.
Be consistent, watch what you eat and keep your cardio moving.

Do this and before you can say Spring Break, a bathing suit set of abs will
be yours for the taking. Starting February, just like last year, we will use
these videos to issue a FEBRUARY ABS CHALLENGE. A little fun, friendly
competition can be a very good thing. Friend me on Facebook if you'll Want
to learn the details.

SO, Once again...I'm running interference for you. Separating Fact from
Fiction and helping you move closer to your goals.
The links are listed below. No time like the present to jump in!

Ps. Subscribe to my channel (for free of course) while you’re there and
You will receive a notification each time a new video is added! That way
You’ll never miss a workout, fitness tip, recipe done in my kitchen etc.

Ripped Abs – The workout I, with Candace http://youtu.be/yAW5DFivCYE
Ripped Abs - The workout II, with Candace http://youtu.be/PSXLPsZus9I


Until Next time,

the Health and Fitness Diva....Candace Grasso Signing out!



http://www.candacegrasso.blogspot.com/  (my blog)

www.youtube/Sharkie1225 (my Youtube channel)

http://www.fitisitcardio.com/ (My Website)

Saturday's Soap Box;"Thinking Your Resolutions into Reality"!

New Year’s resolutions are made every year with great excitement an anticipation, surrounded by a holiday glow that leads us to believe that“anything is possible.” Sometimes, there’s also a little bit of holiday-induced

thinking involved — We make these resolutions while streamers and confetti are
falling, people are kissing folks they don’t even know and sipping on glasses
of “oh what the heck” champagne, only to wake up on Jan. 1st thinking, “I saidI’d start doing what?”

As I mentioned before my Holiday Break, I’d pretty much decided that I’d stop
making resolutions. I felt that for me, they ended up being nothing more than a glorified wish list of things I’d been playing around with and/ or trying to change all year, without dedicating myself to fully getting there. SO, instead throughout the year I choose goals and set timelines to complete them.\

Having said that… I’ve now had a change of heart. I think that resolutions CAN be a good idea, if taken seriously and handled properly. The problem is that we seem to think that just because a big crystal ball drops when the clock strikes 12, there’s some kind of “willpower fairy” wielding a New Year’s magic
wand to make it all come true. Honestly, if we haven’t figured out how to transform our desires into reality before New Year’s Eve, no Times Square crystal ball will mystically change us into masters of our domain come the next morning.

 There are plenty of resolutions out there, but topping the list every year are goals pertaining to Weight Loss and Fitness. I have the distinct pleasure of texting many of my nutrition clients each and every New Year’s Day; applauding them for waking up January 1st, having finally achieved
their goals.How do they do it?

 First, by finally taking responsibility; second, by
choosing their goals wisely; third, by investing in help that provided them with a plan specific to them that includes a timeline; fourth, by adding no nonsense, non-negotiable accountability; and fifth, by focusing on the fact that time is ticking. They took on an “it’s now or never” kind of thinking and
developed what I call their mental muscle!

Folks, the reality is that all of this stuff is accomplished with the power of the mind! So here are six steps that will have you developing and then using your mental muscle to think your resolutions into reality!



1.Take Responsibility;
I received a beautiful bracelet for Christmas that has an engraved heart
on it. On one side it says “Do It” – turn it over and it says “Now!”Today
is the day! It has nothing to do with the excuses or explanations that you
are already formulating as to why it can’t be now. I don’t believe in
excuses. You decide when it’s time. You decide when you’ve had enough. You
need to finally understand that you are responsible for what you do with
the rest of your life. It’s that simple and yet that hard. Let’s leave the past where the definition of the
word puts it … behind you … and start looking forward now! I’m heading
that way too, so we’re all on this road together.

2.Choose Goals Wisely.

Start with a goal that is an Immediate Results Motivator. Results breed
motivation! If you start seeing significant results, you are more likely
not to quit. That being the case, pick one goal that has the potential of
giving you immediate gratification. And no, I don’t mean trying to lose 10
pounds in a week!For example, I gave up using expletives about 22 years
ago. I have probably slipped and used less than 20 in 22 years. I consider
that a huge success. I just stopped. That’s a goal that carries with it
the possibility of immediate gratification. Now, pick only one or two more goals, max. Any more than that and you’ll be blown out of the water by too
many disciplines at once and nothing will get accomplished.


3. Make A Plan That Includes A Timeline.

You may have heard it before, but the
difference between a dream and a goal is a timeline! We can sit around and
talk up a storm about what we’d like to do or be, but unless we turn the
talk into action, it remains a dream.As the saying goes, we have to “plan
our work and work our plan.” Without a plan and a clear-cut timeline in
which to achieve it, well, as my dad used to say, “Pee Wee (that’s what he
called me), it ain’t gonna happen”! let’s say your goal is to start working out on
a regular basis. Decide how to make that a reality. Look for a club near your
area and inquire about a membership. Visit it once or twice before joining to
see if it offers what you want.

Also, consider whether you want equipment in
your home in addition to or instead of a club membership. Hire a trainer for at
least a one-time consultation. This appointment should include learning about
both options, (in-home or club ideas) and give you an individualized fitness
program developed just for you that is specific to your goals. Next, be sure
that this program will realistically fit into your lifestyle and set you up for
success. Then, pull out your schedule and enter the days and times you will be
devoting to your goal. Keep a fitness bag in your care containing your workout
clothes, shoes and gear. This kind of preparation will keep you in the game and
allow you to still fit in a workout even if your day gets sidelined by the
unexpected … LIFE!

Believe it or not, after owning my fitness company
for 21 years now, Sunday afternoons I still pull out my schedule and mark down all the
days and times that I will be working out in the upcoming week. If someone
wants my time during that workout, I can honestly say that I am unavailable as
“I have an appointment at that time.” And I do … it’s with me!You must schedule yourself just like you schedule everything and everyone else, or it won’t happen.


4. Tell Someone.

Scary, huh? Years ago, I started incorporating this idea into my nutrition counseling. I have my clients call me daily with reports on how they are
doing, their weight, etc., until the completion of their time with me or
until they reach their goals and “graduate” from the program. When we
added this, our success rate skyrocketed.

5. Focus On The Brevity of Life.

What? That's not fun. Maybe not, but it's a great reality check now isn't it? Reminding ourselves that life is short, will serve to propel us forwardnd help to end procrastination. I’ve often picked up the phone
and told a close friend I loved them because I’d felt an overwhelming urge
to do it today. It’s a great way to start really living!

Yesterday has passed and tomorrow isn’t promised –what we do have is the present. And that’s exactly what it is – a present to us if we use it wisely!

6. Finally, let go of fear.

If we say we really, really want to do something but don’t,
fear is often the culprit.A dear friend once gave me a paperweight that
says, “What would you do if you thought you couldn’t fail?” For weeks it
bothered me and I didn’t know why. Then it hit me … I’d do the same darn
thing I’d do if I thought I might! It’s learning from our mistakes that
makes us smarter, wiser more well rounded, whole and empathetic. One of my
favorite phrases...
 – “Feel the fear and do it anyway” – is definitely
apropos here.

So, let’s remember that life is brief; tomorrow isn’t promised. After
breaking my neck in a car accident eight years ago, I’m a little closer to that
thought now than ever before. What a gift that was! Don’t wait for a
life-threatening accident to catch this vision.

If you are wondering why I haven’t included a specific eating plan here,
it’s because you can find success with many healthy-eating programs. Find the
one you like best, that has a reasonable caloric deficit, that uses real healthy
food, and stick to it.

The problem isn’t the program. Until you master these six steps, no program
I or anyone else will give you will work. Find out why you haven’t stuck to
what you’ve used in the past, and then you’re on your way to developing the mental
muscle necessary to get the job done. It’s all accomplished with the power of
the mind.

Let’s go get it. … I’m with you!
Until Monday…

Power ON,
Candace

http://www.candacegrasso.blogspot.com/
http://www.fitisitcardio.com/