Category Archives: Fitness

Ever since the weather started to get pleasant here in Boston, the Charles River has been flooded with foot and bike traffic.  The 17+ miles of walking / bike paths that follow the contours of the Charles River offer runners and cyclists alike some fantastic views of Boston and Cambridge.  However, you need not commit to such a long workout and can cross back and forth between the many bridges that crisscross the Charles River.

If you live in the area and have not downloaded one of the many maps available feel free to print a copy of this map to give you incentive and to start your spring training so to speak, Marathon Sports Charles River Map.

I have ab envy.

I’ve been quiet lately about my personal fitness regimen, but I feel like I’m making some personal gains at the gym thanks to the work I’m doing with my trainer, Kris.

Starting in mid-February we decided we’d try to increase my weights and drop my reps to help change things up and create a more intense workout.  Without a doubt, the change in the workout is showing improvement.  I can feel my back muscles in the days that follow my workouts in a way I have not previously.  It is up to me to get in a few extra sessions at the gym to push my cardio and I need to make better choices in the evening by curtailing how much I eat and opting for healthy alternatives when I’m snacking late at night.  However, with spring now around the corner, I feel pretty good about the progress I’m making. How are you doing? Hopefully with warmer weather now being forecast you can come out of your semi-hibernative state of mind and join me at the gym or shoot me an email / comment to let me know how you are doing.

The first day of spring officially starts two weeks from today.

I’ve been struggling to get to the gym since returning from my Brazil trip in early December.  The colder weather, early sunsets and all the holiday parties made it easy to skip the gym. Fortunately, my trainer has been good about making sure that we regularly meet up… that is until this week when my work schedule left me with no time for gym time.

I half wondered if people would hear the huge thumping sound of my fat ass falling off the proverbial wagon.  I really dislike it when I fall out of my gym routine, but I only have myself to blame for it.  Knowing that I’m heading to Puerto Rico at the end of this month has lit a fire under that fat ass of mine so I’m looking forward to my date with my trainer tomorrow.

For those of you who committed in the New Year to focus on your personal fitness, I wanted to encourage you to stay strong.  Even if you’ve missed days or not been able to maintain the schedule you planned, don’t give up.

I’ll be thinking of you while I’m at the gym today.

How many different ways can they spin butter, eggs, and refined sugar? The possibilities are endless and calories limitless, unless you take the initiative to control your appetite and be aware of your body and it’s realistic needs. Now the goal here is to not get swept away in nostalgic emotional eating – it is to realize what your body’s nutritional needs are.  Odds are you won’t find a cupcake with 50 grams of processed sugar just sitting in the middle of nature, and we wonder why diabetes is a growing problem in America.

“Sweet is the first taste humans prefer from birth” according to Christine Gerbstadt, MD, RD, a  dietitian and American Dietetic Association spokeswoman.  Carbohydrates also make us feel good, releasing serotonin and rewarding us for the choice; the taste of sugar alone releases endorphins and relaxes us, somewhat of a natural high. With so many immediate onset incentives to eating these sweet treats no wonder we get carried away. Let’s go over some good ways to control these cravings, instead of letting the cravings control us.

Eat regularly:  Having a balanced and healthy diet with proper intervals of eating will keep your blood sugar more level and reduce the risk of craving sweets, and over indulging.

Drink water, stay hydrated: If 80% of Americans are dehydrated daily, then odds are you are dehydrated. Which can be mistaken for hunger, even if your needs are fulfilled.   So next time you crave a cupcake or cookie, drink some good old calorie free tap water.

Go natural, eat fruit: If you crave sweets indulge in some chocolate covered strawberries, or have an apple. This will be a lot easier and efficient for your body to break down and will also have some nutrients to go with the calories.

Take a walk: Stop obsessing and get your mind off by getting outside. Change the subject of your mental conversation and often your cravings will subside.

Many of you may have taken to the treadmill in an attempt to outrun all of those holiday treats and cocktails. The battle against belly fat has begun, and many of you may be asking yourself should I focus on cardio or strength training? Which will be more effective for me?

According to Wayne Westcott, Ph.D, cardio burns 10-12 calories a minute while strength training burns around 8 calories a minute.  However, consider the following:

• As soon you stop your cardio workout your calorie burn stops; where as strength training may have an initial lower calorie burn count, but the calorie burn continues as the body works to maintain and replenish your muscles. This spikes your metabolic rate (the rate at which you burn calories) for 24-48 hours after the exercise.
• Strength training also packs on lean mass, which takes calories to maintain – raising your metabolic rate as long as you have that extra muscle using energy.
• Running for long periods can also damage knee and shoulder joints from the repetitive impact and movement, potentially impacting posture as well. When done properly, strength training will safely burn calories with low impact movements, strengthen tissue, bones and improve posture.

We counsel clients to incorporate both cardio and strength training as part of a balanced work out regimen. Hours on the treadmill are not needed. Generally with proper rest intervals during strength training you can finish your work out in 40 minutes, and reserve 20 minutes for cardio. As you go to the gym through the holiday season, keep in mind the benefits of strength training.