Osteoporosis Prevention: Ten Ways to Protect Yourself

Osteoporosis is a bone disease that deteriorates the structure of bone tissue causing fragile bones that are susceptible to fractures.  Although women are more susceptible to osteoporosis, it does affect men also (usually later in life).

According to The Bone Estrogen Strength Training (BEST) study conducted at the University of Arizona by the National Institutes of Health, 34 million Americans have low bone mass (osteopenia) and are at risk for osteoporosis.  In the U.S. there are currently 8 million women and 2 million men that have osteoporosis.  Fifty percent of women and 13 percent of men over the age of 50 will have an osteoporosis-related fracture in their lifetime.  It is a silent disease, often diagnosed after a person has suffered a fracture or broken bone.

In perimenopause, the ovaries begin to produce less estrogen, which is a bone regulating hormone.  During this period women can lose 2-5 percent in bone mineral density over a 10 year period.  After menopause, bone loss is at its highest.  Within 5-7 years after menopause a woman may lose up to 20 percent of her peak bone mass.

Osteoporosis prevention is more effective when you start at a young age.  It’s important to reach the highest possible bone density during childhood and adolescence.  By the age of 20 about 20 percent of bone has been laid down. Bone loss usually begins to occur once you reach the age of 30.

There are two types of risk factors for osteoporosis–risk factors that cannot be modified and risk factors that can be modified.  The risks that cannot be modified include having a family history, gender (female), small skeleton, caucasion/asian, medications with negative effects on bone, postmenopausal and advanced age.  Risk factors that can be modified include a sedentary  (non-weightbearing) lifestyle, excessive exercise, low body weight, heavy alcohol consumption, inadequate nutrition and cigarette smoking.

If you are at risk, don’t despair!  There are lifestyle changes you can make now that can protect your bones. I will show you 10 ways to protect yourself.

1. Get your daily “sunshine” vitamin D.  Many individuals are not getting enough vitamin D.  Without vitamin D your body cannot absorb calcium.  About 15 minutes of daily sunshine with arms and legs exposed will give you what you need.  However, you must leave off the sunscreen!
2. Organic dairy products.  If you can’t afford to eat organic, at least switch to organic dairy.  You do not need hormone laced milk in your diet.  It messes with the hormonal balance in our bodies.
3. Eat beans, nuts and seeds daily.  Calcium isn’t just in dairy products.  Beans/peas are a great source of calcium.  Good choices are chick peas, lima beans and kidney beans.  Be careful with soy beans.  I’m not a big proponent of soy beans.  Soy benefits and products have been sold to us as a “healthy” food by the soy industry.  Stick to fermented soy products.  Your best choices for nuts and seeds are sesame seeds, chia seeds, walnuts and almonds.  Eat sparingly since they do have a lot of fat.
4. Eat small fish with bones.  Sardines and mackeral are good sources.  Canned salmon is also a good source if you eat the bones.
5. Green leafy vegetables.  Include this in your diet everyday.  Good sources are spring greens, kale, parsley,brussell sprouts and bok choy.  Although spinach has a lot of calcium, most of it is not bioavailable.
6. Stop smoking.  Recent studies have shown a direct relationship between tobacco use and decreased bone density.  In addition, evidence is mounting that smoking increases the risk of having a fracture.
7. Reduce consumption of soda.  If you drink a lot of soda you may be getting too much phosphorus in your diet, creating an imbalance of the phosphorus ratio in the body.  For every gram of phosphorus you ingest, your body must match that with another gram of calcium before the phosphorus can be absorbed through the intestinal wall into the bloodstream. If the calcium isn’t available, the body will obtain it from wherever it can—such as the calcium in your bones.
8. Limit your alcohol consumption.  Chronic and heavy alcohol consumption is known to contribute to low bone mass and decreased bone formation.  It has an adverse effect on osteoblast activity, which can suppress new bone formation.  Alcohol will also slow healing of fractures.
9. Calcium supplementation is important.  Most adults 19-50 years old should be getting 1,000 milligrams daily through their diet and/or supplementation.  Over the age of 50 that should increase to 1,200 milligrams.  A word of caution: In compound formulas, you are only absorbing about 40 percent of calcium.  Look on the label for the elemental calcium content.  That’s the actual amount of calcium available.  According to the BEST study, the best supplemental form is calcium citrate or calcium carbonate.  Calcim citrate is the best absorbed form of calcium.  Taken in colloidal form may be less irritating to the intestinal wall.  Calcium carbonate requires extra stomach acid, therefore, it should be taken with a meal.  Make sure you take your supplements twice a day rather than taking them all at once.  Your body can only absorb about 400 milligrams at a time.
10. Last but not least, exercise!  It needs to be weight bearing exercise.  Walking might be good for you, but you need more to build bone.  If you prefer walking progress by adding a weighted vest and walking a hilly terrain, or hiking.  It’s more important to increase the intensity rather than the duration.  When weight training it has been found that high load/low reps is more effective at building bone.  So ladies, get rid of those three pound weights and do some serious weight training!

New article at Examiner.com

I am now officially the fitness trends examiner at Examiner.com, Phoenix Edition. Check out my first article, “Wellness is More Than Exercise and Eating Right.” Look for part II of this article, coming soon!

Math for Health: Do You Know Your Numbers?

One of the questions I always ask a new client is, “When was the last time you went to the doctor?”  It surprises me how many tell me they don’t go to the doctor.  The most common reason being that they are “healthy”.

How do they know they are healthy if they never visit their doctor?  I’m not big on going to the doctor either, but an annual physical is a good idea.  Most of these individuals have no idea what their cholesterol level is.  And many find out for the first time what their blood pressure is during their fitness assessment with me.

There are key numbers you need to know that are essential for you to determine the status of your health.  If you don’t know these numbers, then you need to get them.  This will mean visiting your doctor and/or getting a blood test, possibly getting a fitness assessment with a personal trainer and some you can learn how to get yourself.  These are the numbers you need to know.

What is your body mass index?  If  you don’t know what it is, follow these steps:   Multiply your weight by 703, multiply your  height in inches by itself (5′4″ would be 64 x 64), and divide the first number by the second number.  The answer should be less than 25 to be in the healthy range.  The higher the number, the higher the risk for coronary vascular disease.  The body mass index isn’t always the most reliable indicator of your fatness level and should be used along with the body fat test.

What’s your target heart rate zone?  Your heart rate zone tells you how hard you should be working out during aerobic exercise.  If you don’t know yours, follow these steps:  Take 220-your age=Key number, key number x .65=low end of target heart rate range, key number x .85=high end of target heart rate range.  While exercising, keep your beats per minute within this range.  When starting an exercise program, keep your heart rate in the lower end of your target range.  As you become more fit, you will want to get your heart rate up into the higher range.  A heart rate monitor can be very helpful.

What is your cholesterol level?  There are four numbers that are important.  You want to know your total cholesterol (it should be under 200), your HDLs, which is the good cholesterol (should be 60 or higher), your LDLs, which is the bad cholesterol (should be 100 or less), and your triglycerides (should be 150 or lower).  Exercise can increase your HDLs.

What is your blood pressure?  Find out through visiting your doctor, getting a finess assessment, or learning how to take your own blood pressure.  It should be less that 120/80 to be in the healthy range.   

What’s your glucose level?  A fasting glucose should be 110 or less, at anytime it should be under 140.  This measures the sugar in your blood.  Over time, a high glucose level can damage the organs of your body.  High levels can signify diabetes.    

What is your body fat percentage?    There are many ways to determine your body fat percentage.  It can be done through a medical facility, by a fitness professional, or by purchasing a bathroom scale that measures body fat.  Some tests are more accurate than others.  Recommended for men:  10-25%.  Recommended for women:  18-32%.  A higher body fat level is an indication of being overweight or obese.

What’s your hip/waist ratio?  This is an important measurement to determine your risk of disease from the accumulation of visceral fat (abdominal fat surrounding your vital organs), which is considered more dangerous than subvutaneous fat (the fat under your skin).  To find your ratio, measure your waist and hips.  Divide waist measurement by hip measurement.  For men, you want the ratio to be 0.9 or less.  For women, you want it to be .85 or less.  If it is higher than this you are at an above average risk for heart disease.  If it is 1.0 or higher for men and .95 or higher for women, you are at high risk for disease.

Don’t be discouraged if your numbers aren’t where you would like them to be.  You can improve them through diet and exercise.  However, you should check with your doctor first before starting any exercise program.

For your copy of my “Math for Health” form to record your numbers, please visit my website and send me an email.  Be proactive with your health.  Get those numbers!

More on Eating Well: Functional Foods

I know we’re all trying to keep our food costs down, however, we need to remember that the quality of our food is also important.

There are certain foods that we should be including in our diet – what is called “functional” foods – and those foods or ingredients that we should be keeping out of our diets as much as possible.

Functional foods go beyond nutrients.  They have a thereupeudic quality to them that can help in the prevention of disease in our bodies.  These are foods such as antioxidants, probiotics, essential fatty acids, and foods that have an antibiotic effect in our bodies.  Antioxidants help protect against free radical damage in our body, reducing the risk of cancer and other diseases.  They counteract the damage caused to our body from too much stress.  Foods rich in antioxidants usually come from the fruit and vegetable group.  One of the most important antioxidants, in my opinion, are berries, especially blueberries.

Probioticsinclude cultured or fermented foods such as yogurt, kefir, fermented milk, and miso.  You can also get them in supplement form.  Probiotics are live microorganisms similar to the friendly bacteria that is found in our gut.   They help to improve our immune system, digest and absorb nutrients, and help to offset the effects of antibiotics.

Essential fatty acids are the good fats that our body needs.  Even if you’re trying to lose weight, you still need to make sure you include some healthy fats in your diet each day.  Research has shown that essential fatty acids may help prevent against heart disease and other health conditions.  There are two types of essential fatty acids, omega-3 fatty acids and omega-6 fatty acids.  Our bodies need a balance between the two.  Since  we usually get plenty of the omega-6 in our diet, focus on the omega-3 fats, which is believed to reduce inflammation in our bodies (omega-6 fats tend to increase inflammation).  However, even though these fats are good for you – use them sparingly.  Fat is more calorie dense than carbohydrates or protein.  A little goes a long way.  Some foods to include are salmon, tuna, avacados, olive oil, and nuts and seeds.  If you don’t like fish, you may want to consider supplementing your diet with fish oil.

You can enhance your health by including foods that act as a natural antibiotic without the side effects of pharmaceutical antibiotics.  They can help protect you from getting colds or the flu by enhancing our immune system.  My two favorites foods in this catagory are garlic and onions.  I eat garlic everyday.  My husband, the cook in the house, really gets carried away with the garlic.  However, we rarely get sick!

Okay, what to avoid.  Well, there is a lot to avoid.  It would take me all day to give you a comlplete list.  It’s important that you read your food labels and educate yourself about the ingredients of the foods you eat.  However, there are two items I want to bring to your attention.  They are hydrogenated oil, also known as partially hydrogenated oil or trans fatty acids, and high fructose corn syrup.  These are two ingredients you will not find in my house.  I refuse to buy any foods that list these on their labels.  These ingredients have had a huge negative impact on the health of individuals in the United States and are believed by some experts to be the cause of the obesity epidemic in our country.  You can find these items in bakery items, snack foods, pancake syrup,  sodas and other sugary drinks.  You will even find them in some so-called health foods, such as yogurt.  It’s hard to find a yogurt in the grocery store that doesn’t have high fructose corn syrup in it.  Removing these two items from your diet is one of the best ways of improving your health.  However, those of you who eat out often will have a difficult time doing this.  When you eat out don’t be afraid to ask about the food preparation and ingredients of the items on the menu.  Some restaurants put this information on their websites.

Remember, on your way to eating frugally – don’t get too frugal -quality counts!

Don’t Let Obstacles Get in Your Way: Goal Setting Part II

Okay, so now you have set your SMART goals.  Don’t stop there.  There is more work to do.  It’s easy to set goals – not so easy to stick with it and actually reach those goals.  How many times have you set goals for yourself only to abandon them after only a few weeks?  Some people never even get started! 

You will need to set aside at least an hour or two for some reflection and soul searching for these next steps.  You may want to use a small journal or notebook for this project.  There is a great book and journal that can help you with this called, “First Steps:  Your Healthy Living Journal” by Active Living Partners.

Step 1:  Benefits -What’s in it for Me?  List the benefits you will receive by attaining your goals.  We all know that exercise has many benefits yet we don’t exercise.  It’s important to make it personal!  What benefits will motivate you to keep going?

Step 2:  Reflect on Your Past.  Do you have a hard time believing you can be successful at reaching your goals?  Have you made attempts in the past and failed?  Try not to focus on past failures in this step.  The idea here is to focus on past success.  What bad habits have you overcome in the past?  Make a list of your past success stories.  How did you make them happen?

Step 3:  What Obstacles Can I Expect to Get in the Way?  Everyone knows that physical activity is important.  So why don’t we exercise?  Most people say they don’t have enough time, they don’t like to exercise or they aren’t motivated to exercise.  What are your reasons?  Make a list of your obstacles to exercise.  Pick your top three and spend some time coming up with solutions to these barriers.  You will want to reevaluate these from time to time to see if they are working.  If not, you will need to come up with new solutions.

Step 5:  Creating Self-Belief.  There have been many times, in my past, that my biggest obstacle to success is myself.  Our self-defeating , negative thoughts and emotions can keep us from making the changes we know are important.  Make a list of your negative thoughts that get in your way.  Then take each of those thoughts and turn them into a positive, empowering message.   If you’re new to exercise, having a coach or trainer can help you to master the skills necessary to be successful.  As you master small steps, it will build your belief system so that you can take larger steps.  If you don’t have a personal trainer, then find a friend or support group.

Step 6:  Who’s Holding You Accountable?  Research has shown that people are more successful at reaching their goals when there is someone holding them accountable.  Having support is so important!  It can be as simple as your husband reminding you to exercise, or a phone call or email from a friend.  Maybe you have a friend that also wants to exercise more.  You could agree to support each other and/or workout together.  If you want a more formal arrangement, hire a personal trainer or lifestyle coach to call you once a week.  Don’t skip this step!

Step 7:  Sustain Your Committment Through Rewards.  Rewarding yourself for positve behaviors can help you to reach your goals.  Make sure you reward not only your long-term goals, but also your short-term goals.  Please, don’t reward yourself with food!

Last Step:  Putting it all together.  The last step is to take those goals you set in Part I and the journal you created in Part II and create a contract for yourself.  The contract should state your name, list your short and long-term goals along with when you want to achieve them, and what your rewards will be.  List your three top obstacles and how you plan to overcome them.  Lastly, you will sign and date the contract.  You must also have a witness sign the contract.  Post this in a place where you can see it every day.  Make sure you review it often and reevaluate it periodically, making changes as necessary.  Don’t be afraid to modify your goals from time to time.  Anyone who would like a sample goal sheet, visit my website and send me an email.  Good luck!    

Get SMART: Setting Your Exercise Goals

Now you’ve got your home gym set-up and you’re ready to get started.  Not sure where to start?  If you want to make progress and get results then it’s time to set some goals for yourself. 

Most people start their fitness program with only a vague idea of how to get results.  To stick with your program and get the results you are looking for you will need to set SMART goals.  SMART goals are:  Specific, Measurable, Attainable, Realistic/Relevant, and Time Anchored. 

Specific:   Do you just want to lose weight or do you want to lose body fat?  There’s a big difference!  How many pounds do you want to lose?  What is your body fat percentage right now and what would you like it to be?  How many inches do you want to lose?  What do you want to be able to do, look like, feel like?  The more specific you are, the better.

Measureable:  Your goals need to be measureable.  This is why a fitness assessment is so important.  If you can’t afford a personal trainer, you may still want to spend the money for a fitness assessment.  This will give you a starting point.  It will include weighing you, taking measurements, conducting a body fat test, and taking a health history.  Other tests included may be a Vo2 max test, flexibility, muscular strength and endurance tests.  Once you have this information you can establish your goals.  These should include short term and long-term goals with specific dates when you want to achieve these goals.  You will also want to include performance, process and outcome goals.   The performance  and process goals will help you to achieve your outcome goals.

Attainable:  These goals focus on activity that will produce results.  They use words such as “I will…I am going to…”.  It must be a goal that is attainable.

Realistic:  Many people set goals that are too lofty or unrealistic, or evern dangerous – such as loosing 20 lbs in one month, or “I want to run a marathon in two months” when you have never ran before.  If your goal is too far out of reach, you will only get frustrated and quit.  You want your goals to be challenging but achievable.

Time Anchored:  When do you want to reach your goals?  Set a long-term goal date, but also set dates for short-term goals.  This will help keep you motivated along the way.  An example of a long-term (outcome) goal would be “I will lose 12 lbs of body fat in three months (specific date).”  A short-term (process) goal would be “I will lose 1 lb per week by getting 150 minutes of aerobic activity per week and two weight training sessions per week. ”   As I mentioned before, you can also set performance goals.  Performance goals can help you achieve outcome goals.  An example of a long-term performance goal would be “I will get at least 30 minutes of aerobic activity per day, six days per week, and weight training 3 times per week. ” A short-term performance goal would be  “I will get 30 minutes aerobic activity 2 times per week and 1 weight training session the first two weeks.  I will increase that to 30 minutes of aerobic activity 3 times per week and weight training to 2 times per week for the next two weeks.” 

Last thought – make it personal!  Do it for yourself, not for someone else.  Don’t decide to lose weight because your doctor told you to do so.  You have to want to do it.  And remember, goals aren’t set in stone.  You need to reevaluate your goals on a regular basis and adjust as necessary.  More on goals later.

Goal Setting @ Yahoo! Video

Fitness on a Budget: Part II

Would you like to set up a home gym but are concerned about the cost?  There is no need to purchase a lot of expensive equipment.  It is also not necessary to purchase everything new.  There are so many options for purchasing inexpensive exercise equipment.

Many people purchase exercise equipment with good intentions, yet end up never using the items.  They end up being put in a yard sale or advertised in the newspaper and on-line sites, such as craigslist and eBay.  This is a great place to start.  You can also purchase used equipment at used fitness equipment retail stores, such as Play It Again Sports.  There are many inexpensive items that you will probably want to buy new for safety reasons. 

Some great items for any home gym include  a jump rope, stability ball and other small training balls, two or three medicine  balls of various weights, tubing and bands, and a few pair of dumbbells and a stretching mat.  One of my favorite pieces of equipment is the Reebok Step with several risers.  This is great for warming up and for some killer leg workouts.  It can also double as a weight bench.  These are your basics, and really all you need for a good workout. 

If you have more dollars to spend and would like some more variety, I would suggest adding some balance equipment, such as a Bosu Trainer (available at Costco at a great price), dyna discs, and a balance board of some kind.  There are many varieties available.  If you need more weights, you may want to purchase a power block, which saves space.

Keep in mind that it is not necessary to purchase any equipment at all to get started.  Utilize the stairs in your home or work, fill up a pair of tube socks with sand, get out some canned goods for weights.  A couple of bleach bottles filled with sand and placed on each end of a broom stick makes a great barbell.  Get creative!

This is a great start for a home gym.  You can always add more expensive items later on, if you wish.  However, you can get a GREAT workout with these items.  Warm-up before and after your workout and don’t forget to stretch!

Nutrition on a Budget: Stretching Your Food Dollars

Are you trying to find ways to reduce your food costs, yet still eat well?  The most obvious way to reduce costs is by eating out less, cooking from scratch, and taking a lunch to work.  It sounds like a lot of work but with a little planning  you can reduce the time spent in the kitchen by cooking in large quantities and freezing the left overs.

Start by reading your weekly grocery ads to see where the bargains are.  My husband and I usually spend Saturday afternoons going to several grocery stores and only buying what’s on sale.  We stock up on the really good buys (having a freezer helps).    Costco can also be a great place to shop for certain things, but be careful – everything is not a bargain!  Sometimes you can get a better buy at the grocery store. 

Before you step out the door to do your shopping there are three things you need to do:   spend some time planning your meals for the week, based on the weekly sales.  Once you complete your meal plans (including lunches!) then check your cupboards to see what ingredients you need and make your grocery list for each store you will be visiting.  Thirdly, make sure you eat before you leave the house to reduce impulse spending!  When you get to the grocery store, try to shop the outer perimeters as much as possible.  That’s where you will find the less refined and processed foods. 

Stretch your food dollars by fixing soups with lots of vegetables, casseroles, bean dishes, and reducing the amount of meat in your recipes.  Instead of buying a lot of snacks such as potato chips and corn chips, switch to popcorn -  not the microwave variety – but the kind you pop yourself.  It’s much healthier, less expensive and actually tastes better.  Add a little butter if you must and a little sea salt and you have a delicious snack.

To eat well it is imperative to READ YOUR FOOD LABELS!  Many items that we think of as healthy for us, simply are not.  For example, many of us think of yogurt as a healthy snack.  However, it’s usually loaded with sugar.  You’re also lucky if you can find a brand that does not contain high fructose corn syrup.  This is an ingredient that you definitely want to stay away from.  Your better off buying some plain non-fat or low-fat yogurt and adding your own fruit, honey, and/or nuts.  In addition to  high fructose corn syrup you will want to stay away from hydrogenated oils or trans fats.  Focus on less refined, whole grain products as much as possible, lots of fruits and vegetables, and limiting red meat consumption.   And please don’t cut out entire food groups, such as carbohydrates.  A great place to learn more about healthy eating is www.mypyramid.gov.

One last tip is to buy in-season and locally grown foods.  The food will be cheaper and fresher.  Farmers markets are great places to pick up locally grown food – or better yet - grow it yourself!

Healthy Restaurants Can Be Found!

If you’re anything like me, then you’re probably tired of all the corporate chain restaurants that seem to have taken over.  My husband and I are always on the lookout for those small, intimate and unique restaurants and cafes that are serving up something different (and healthy).

I don’t eat out often since my husband is a wonderful, gourmet cook.  He love’s to cook for me!  However, when I do drag him out of the  kitchen, I want something special.  I have found a handful of small, family owned restaurants that I would definitely recommend to anyone living in the Phoenix area.  Not only do they have great menus, but also fresh, healthy options. They can all be found in North Phoenix/North Scottsdale area.

One of my favorites is Catia’s Kitchen.  Mike and Esther, the owners and chefs, are both graduates of the Scottsdale Culinary Institute.  You will find an eclectic menu that offers some great salads, seafood and mexican dishes.  Esther makes the most outstanding salad dressings!  However, be prepared to wait awhile.  Everything is made from scratch and they have a very small kitchen and dining room.  You’re welcome to bring your own wine to drink while you wait (no corkage fee). They serve lunch and dinner and are open Tuesday through Saturday.

If you’re in the mood for something spicy, just go a few doors down from Catia’s Kitchen and you’ll find Sala Thai – spicy thai dishes that are out of this world.  It’s a very tiny place and fills up fast on the weekend.  You’re also welcome to bring your own beer or wine.  You’ll love their reasonable prices. This is our favorite place for take out.

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If you want a real taste treat you’ll want to check out Eden’s Grill, a Middle Eastern restaurant (Iraqi style mediterranean food). I would eat here every week if I could afford it. Marcus, the owner, really makes you feel wecome. His wife, Shalem, makes everything from scratch. Very intimate! – only about 8 or 9 tables. Mediterranean cuisine is very heart healthy and, of course, delicious. You’ll be disappointed if you stop by on a Sunday. They’re only open Monday through Saturday.

For some fresh, healthy Indian cuisine you will not want to miss Bombay Spice. You will find great prices, great food, and an elegant atmosphere. Most of their dishes are less than 500 calories per serving, no added butter, ghee, or cream sauces and they go light on the olive oil. Additionally, there is no added salt in the Chapatti, which they bake fresh daily. If you’re vegan you will feel right at home.

My favorite special occasion restaurant is Nina’s Tutti Santi. This is your traditional Italian restaurant serving Nina’s family recipes. Okay, I know, this isn’t exactly the healthiest food around but my philosophy is there are no forbidden foods. It’s our restaurant of choice for anniversaries, birthdays, Christmas, etc. Nina’s lasagne is the lightest, melt in your mouth recipe I have ever tasted! My husband’s favorite are the homemade raviolis. Everything on their menu is delicious.

Fresh Mint is an asian style restaruant that serves a vegan menu. I have not personally visited this restaurant, but it was recently recommended to me by a friend. You will find mostly vietnamese cuisine. It may be worth trying out. I’m planning on trying it out soon. I will let you know how it is.

One last recommendation is the Fitness Cafe. This is a great, healthy breakfast and lunch cafe. You body builders will love this place! You will find eggs dishes and oatmeal for breakfast, and sandwichs, salads, pasta, and smoothies for lunch. Each menu item lists the calories, carbs, proteins, fat and fiber content. They have an extensive menu of items.

Let me know what you think of my restaurant choices! And of course, I’m always looking for new places to try out. Let me know your favorites!

Back to Basics

No exercise equipment at home to workout with?  Don’t let that stop you!  You don’t need fancy equipment to get a good workout.  Your body can provide all the resistance you need to get started.

Remember good old fashioned calisthenics?  That’s what they do at those boot camps around town that you have to pay for.  An added benefit to this type of workout, besides being free, is that it really gets the heart rate elevated – meaning that it burns a lot of calories.

Some of my favorite exercises are good old fashioned push-ups followed by squats and lunges.  These exercises work large muscle groups, which means you are burning more calories!

Set-up 8 – 10 exercises in a circuit, performing each exercise for 20-30 seconds or for 12-15 repetitions and alternating between upper and lower body.  In between each exercise stay active by walking, jogging or jumping rope (you don’t actually need a jump rope) to keep your heart rate elevated.  Remember though, don’t get your heart rate too high.  A good rule of thumb is if you can still carry on a conversation you are probably working out in an appropriate heart rate zone.  This is a great workout for reducing body fat.Make sure you warm-up for 5 minutes before your workout and cooldown for 5 minutes at the end of your workout.

One last point I want to make is to keep your workouts fresh by creating two or three circuits.  This will not only keep you from getting bored, but it will also keep your body guessing (avoiding plateaus!).   And don’t forget to stretch!