"Where Quality Over Quantity Matters"

Sick of getting hurt in classes or need a push? I can help.

Free Report: What Hidden Things Ruin All Your Weight Loss Efforts?

“Hidden Things Will Make or Break All Your Hard Work!”

Set Yourself Up For Success in 2013

New years fitness resolutions.
Good intentions that don’t last.

Sound familiar? This is because our expectations are often too big or unrealistic.

THE KEY TO SUCCESS is that goals should be attainable in a SHORT period of time so they become a habit. If it’s too hard, you’ll end up not sticking with it. Set yourself small goals, and when you reach them give yourself a reward, then set a new goal. This is building from the bottom up. When we build a house we start with the foundation and build up. You can’t lose 20-50lbs or stop drinking your vise of choice overnight and expect to be successful long term.

  • Example 1: I will drink half the amount of soda/coffee this month, next month down to 1/4 or original and so forth. Got that licked, then move onto better diet (Less processed food is a great place to start…refined sugars, flours, grains)
  • Example 2: I have x amount of time to spend on working out. (Let’s say 1 hour 4x/week). Great but don’t bite off too much. Start out with less and build, giving yourself a reward. Maybe it is only 30mins for 3 days. Make it so you can be CONSISTENT for an entire month and PUT IT ON YOUR CALENDAR. Make it your priority or you will find every excuse not to do it.

NEED HELP WITH THAT COFFEE OR SODA HABIT? I have just the trick for you. Still has some caffeine at beneficial levels, no sugar and gives you sustaining energy (no crash). I love this stuff when I need a pick me up.  No jitters no crash, low calories. Contact me for a sample or to order.

MAKE REACHING YOUR GOAL AS EASY AS POSSIBLE – HIRE A PERSONAL TRAINER TO GET YOU STARTED.

  • Exercise correctlyDon’t be one of those people we all see at gyms and in fitness classes with injuries and  muscle imbalances due to improper exercise.
  • Exercise efficientlyMaximize your results with exercise programs that are made for you, not your neighbor.
  • It’s best to get this guidance in the beginning to start off on the right foot by getting the most out of a correct and efficient exercise program just for you.

Happy Holidays & Good Luck!

Quick 10 min Work Out – Bottom & Tummy Shaper

Exercises you can do with out equipment.

Static Lunges  (Legs) – Static means keeping your feet in one position. NOT switching legs.

  • 12 each leg. Burn out one before moving on to the other

 

Bridge – (Butt, Hamstrings)

Try lifting 1 leg at a time. To regress, both feet should be on the floor. Really squeeze yor glurs.

  • 12 each leg

 

Side Lunges (Legs – lateral)

  • 12 each leg

 

Knee Rotation – (Abs)

Knees glued together while laying on your back. Rotate your knee slowly to each side.

  • 10-12 each direction

 

Scissors – (Abs and thighs)

  • 15

 

Leg Lowering (Abs)

  • 10-12 each leg or if advanced lower both legs at the same time.

Repeat 2 times through and feel those bodies BURN!

 

Fact or Fiction: Fat People Can Be Fit and Have Muscle Tone

Men and women in America are bombarded with images of thinness.  The majority of the television and magazine advertisements feature slim women, and most of the movies and television shows are peopled by women with small figures. As a result, we all tend to believe that being thin means being fit, while being fat means being unfit.  However, this is not always the case!

A report that appeared in the Archives of Internal Medicine in August 2008 indicates that overweight people can be metabolically healthy with low levels of cholesterol, blood pressure, blood glucose and other cardiovascular risk indicators. Alternately, the report shows that one out of four thin people (those who fell into what is deemed a “healthy” weight range) had at least two risk factors for cardiovascular problems usually associated with obesity. These findings seem to suggest that, in essence, fat people can not only be fit, but in some instances, can be healthier than their slimmer counterparts.

A Question of Terminology

According to experts, the problem may be that we are incorrectly defining the term “overweight.” The normal weight range on the body mass index (BMI), which is a measure of height to weight ratio, is supposed to be a person whose BMI falls between 18.5 and 25. On the other hand, a person with a BMI above 25 is supposed to be overweight. A person whose BMI is above 30 is considered obese. Yet, doctors say that a person with a BMI of 25 is relatively normal and presents no major health concerns in most instances.

Many researchers even say that weight is simply not the best indicator of a person’s overall health. Instead, they believe that a person’s physical fitness (as measured by their performance on a treadmill) offers a much better indication of personal healthiness. This does not mean, of course, that weight management is unimportant. It simply means that, according to experts, fat people who are fit often present a lower cardiovascular risk than thin and unfit people do.

Astonishing Truths

In December 2008, a study in the Journal of the American Medical Association showed that death rates among individuals with a BMI between 25 and 30 who were physically fit were actually somewhat lower than those of individuals with “normal” BMIs who were physically unfit. The study essentially shows that fitness level, not BMI, is the greatest predictor of mortality risk. Individuals with the lowest fitness level (as measured by treadmill performance) were four times more likely to die during the 12-year study than individuals with high fitness levels.

With these results in mind, it seems that women need to focus not just on being slim, but on incorporating physical activity into their lives every day. Regardless of whether you have a little too much weight around the middle or whether you could stand to shave a few pounds off those thighs, you can actually increase your overall fitness, the quality and length of your life just by adding exercise to your routine.

“Stay Motivated” Madison Body Fitness

How the heck do I get started working out?

How to get started. My previous blog post will give you some tips on that, most importantly how to keep going. It sounds simple enough to just say “Get your hinies to the gym or work out at home” but it is one of the biggest problems we have it actually doing it. We humans are great at thinking about things but when it comes down to action, MANY of us fall short.

You MUST have a reason to work out to make it a priority. There is always the generic stuff…”I want lose weight, feel better” etc. These are HUGE but not big enough. You HAVE to make it VERY personal.

For example,  if I don’t work out regularly I will

  1. Not be able to play with my kids.
  2. My significant other will leave me (This is a bit harsh but lets face it. You have to be attracted to your long term mate). If he met you as a happy thin person and you are now a depressed overweight person this can be a problem. Changes in mood, attitude are very normal with weight gain.
  3. Better yet…I want to feel sexy. Confidence goes a long way.
  4. I want to make my children or spouse proud.
  5. There is a strong chance I will die if I don’t (family history or current health issues)

Steps

  1. Now grab a piece of paper and WRITE your reasons down NOW.
  2. Next SCHEDULE your work out times in. It is way too easy to say “I will do it tomorrow”. Make sure the entire family knows your schedule your reasons why and that you need their SUPPORT.
  3. Be CONSISTENT for 28 days with your routine to make it a habit. It is much easier after that. If you mess up a week and don’t work out the count down starts over so make sure you are starting this at a realistic time. Please still work out, but keep in mind to make it a HABIT it has to be done consistently for 28 days.
  4. Last thing I will say on this is let yourself make MISTAKES. It is ok to mess up, we are flawed creatures. If you skip a day don’t beat yourself up or if you eat a giant cupcake or a whole bag of chips don’t tell yourself you can have more because you failed and what’s the point now. Pick yourself back up say “Tomorrow is a new day”. The last 3 days I did GREAT! Keep track of your successes each week based off of your goal.

It is always a good idea to hire a personal trainer if you are just starting out to make sure you are exercising properly and the most effectively.

Good Luck and YOU CAN DO IT.

Setting Goals, Adherence, and Solutions

We all have our excuses, our hang ups and coping mechanisms. Everything comes down to the daily choices we make.

Exercise adherence can be tough. Try some of these for thought.

  1. When I exercise do I feel better?
  2. Do I care what my health will be like 5-10 years from now?
  3. If I don’t make changes today, what will my life look like 5-10 years from now?

It’s not all about weight loss. It is about a healthier state of being. With regular exercise and healthy meal choices we FEEL better, handle STRESS better, MOOD is uplifted (good old endorphins), we set a good example for our children or grandchildren and we make our HEART STRONG. We need this little guy to keep on pumping and working efficiently or it becomes diseased.

Now ask yourself WHY you are not sticking to your GOALS?

Are they SMART?

Specific goals need to be set.

  • What: What do I want to accomplish?
  • Why: Specific reasons, purpose or benefits of accomplishing the goal.
  • Who: Who is involved?
  • Where: Identify a location.
  • Which: Identify requirements and constraints.

Measurable:

  • How much?
  • How many?
  • How will I know when it is accomplished?

How do we do this? One way is by getting your body fat tested, having an assessment done by me or marking it on a calendar how many times per week you worked out (after you set this as a goal)

Attainable: This is HUGE and many times is the deal breaker.  How can the goal be accomplished?

Relevant: Is HAS to apply specifically to you or it won’t work.

  • Does this seem worthwhile?
  • Is this the right time?
  • Does this match our other efforts/needs?
  • Are you the right person?

Time-Bound. You need to create a sense of urgency and help make it easier for you so daily life doesn’t always get in the way.

  • When?
  • What can I do 6 months from now?
  • What can I do 6 weeks from now?
  • What can I do today?

There is a worksheet available for this in the members video section that you can download.

Make a list of coping mechanisms.

This is sooo important. Things you like to do that will reduce stress and de-rail you from grabbing for food or getting in a bad mood.

  • Reading
  • Deep breathing
  • Go for a walk
  • Call a friend
  • Listen to music
  • Enjoying a cup of tea
  • Watching a funny movie
  • Food Issues
  • Get rid of all bad food in your view

If you love to bake but end up eating it all: Bring the rest to work, freeze the rest, cut the recipe in half and freeze the dough or just THROW it away.  It is better to toss it then have it kill you. What is a few dollars in the trash when it comes down to your LIFE?

Always grab that glass of water before you grab a treat and wait 10 mins. This will help off-set that craving. For extra help try adding in fiber to your drink. I have a great one you can try.

I hope this helps. Now get started writing!

“Get Motivated” Madison Body Fitness

 

 

 

Summer Wrap Up, Notes and Help.

Hi everyone,

This is a different post then you normally see. It’s going to be very personal. As most of you know August is my birthday and July 23rd is my husbands. We are not gift givers but just enjoy each others company and celebrate our birthdays together. We went canoe camping on the Namekagon River in Hayward with some friends from Minnesota. It was one of those hot hot weekends and we were worried about being sardines in a frying pan. This trip was awesome. We paddled 29 miles in 2 days, swam in the river and had some tasty food and yes your trainer had alcohol and chocolate. Large amounts of wine was consumed over that weekend. I encourage you all to try canoe/camping if you are an outdoorsy person.

EVENTS: We also tried skydiving for the first time in July with Seven Hills Skydivers. That was AWESOME! Try it. Get out of your comfort zone and challenge yourself. It’s liberating.

We also had the pleasure of going to a rodeo in Elkhorn last weekend. It is so amazing to see the riding skills of these folks though I do not like/support some of the events after seeing them and looking them up on the internet on the way home. Some events put those animals in too much danger for injury and that didn’t set well with us.

FUTURE: Now I prepare to head back to school for Physical Therapy Assistant next week, well at least my science pre-reqs. I have to take Biology, Chemistry and applied math for Chemistry. YIKES. Thank goodness I married a math genius and great teacher. Then I will have more time after those while I am on the waiting list to get into the core classes. I hope to transition this into my business adding more therapeutic services to my skill set though this will be down the road. In the mean time I have 3 great subs taking over my Tues/Thur classes until Oct 18th until my 1 class finishes up. Please make sure to communicate with them and to me to make sure you get the same great service. I will want to hear from you how it is going in class.

HELP: I will be very busy until January and in the mean time I REALLY need your help to keep the classes running. I need my soldiers (YOU) to invite friend, neighbors, co-workers, anyone you know to try out a class for free or get a group together for small group personal training. I have to say it has been rather difficult running a business and I appreciate the support I have gotten. I am looking for people that I can talk to about their fitness past, successes and failures, what they are looking for etc on top of people just trying out a class. Sharing things on your Facebook pages and Linked In accounts are huge. I can give you handouts to place in your office or favorite coffee shop or library. Anyone who is willing to talk to me will get some free fitness advice so we can learn from each other. I help you become healthy and strong and you help me stay sane and help more people…deal?

THANK YOU: So thank you again for everything. You are all awesome and I will miss seeing my night crew. I will try to get a weekend event planned that we can all meet out for dinner or a drink just to catch up.

  • Think back and reflect on the summer.
  • Appreciate all the fun you had. New friends, new experiences?
  • Wake up every morning and be thankful for what you have. It could be worse.
  • As we head into fall, keep your routines going as we head into the dark/cold mornings. Exercise makes you FEEL better.
  • Don’t forget to set short term goals at least monthly. Use your member Videos section for these forms.  How many times a week for exercise, Tabatas, how many healthy meal per week, how many times did you turn down eating out etc.
  • Stay positive and patient with your body.
  • For major changes to your body you MUST change your diet. Let me help you with that. Small steps.

The challenges I have given you. How are you doing on them? If you forgot you can refer back to the Facebook group page.

Oh and don’t forget to welcome Abby, Peter and Marcel starting August 28th for your PM classes until I am done with a class until October 23rd.

“Stay Motivated” – Madison Body Fitness

Healthier Frozen Treats for the Summer

Ahhh we are all looking for a healthier alternative to that never ending sweet tooth, right? Some of you don’t have it but most of us do. The key to these episodes are your portion size. Measure out the suggested serving size and walk away. I recommend drinking 1 large glass of water first.

Lets start with frozen yogurt.

Choose soft serve over hand-packed. Hand-packed has 5-6 grams per fat per serving, plus in my option it tastes MUCH better.

Just because there are toppings to choose from does not mean you need to use them. It tastes, great with out it. Walk by those temptations.

About 120-140 calories, 2 g fat and 12-20g of sugar, which is less then ice cream and also has the added benefits of probiotics.

Don’t like frozen yogurt? Try slow-churned ice cream. This is what my husband and I get and its fantastic.

It is made using a combination of nonfat milk and milk, sugar and flavorings. The calories are about 1/3 less and fat is 1/2 of what you’ll get in real ice cream because cream is not the primary ingredient. In order to compensate for the removal of fat, rather than adding gums and starches as thickening agents they simply churn the ice cream in a different way which eventually leads to a nice thick texture without really any other manipulation needed. Slow churned ice cream has the taste and texture of real ice cream for about 110 calories, 3.5 grams of fat (2 grams of saturated), 16 grams of sugar, and 3 gram of protein.

Can’t handle dairy? Freeze your favorite 100% juices in ice trays with popsicle sticks. Added benefit, stir in a little fiber powder in there to slow down that blood sugar spike. You can’t taste it at all.

Enjoy your summer treats and stay cool and hydrated this summer.

 

 

 

Simple and Complex Carbs

There are a lot of questions on what simple carbs are.  There are generally 3 categories these days which include; simple natural, complex, and simple/refined carbs. Well lets break a bit it down a bit first.

Good Carbs

SIMPLE NATURAL CARBS are easy to digest, taste great and have nutrients and we like them a lot. If you need something sweet grab fruit and not a refined carbs like cookies and candy. Fruit contains fiber which balances out its sugar content which makes that energy hit a little more slow-releasing and sustainable than a refined carb. You will fruit listed as a complex carb and a simple carb. Confusing right? I hear you. This is where simple natural carbs come into play. This is your fruits and dairy products. They are high in sugar but since they are also high in fiber and nutrients it falls into both categories depending on who you are talking to.

Fruits lower in sugar:

Berries, cherries, apples, pears, grapefruit, apricots, peaches, figs.

Fruits higher in sugar:

Melons, mangoes, papayas, pineapples (great for inflammation though)

COMPLEX CARBS stabilize blood sugar levels and leave you feeling satisfied longer!To keep it simple, green veggies, legumes and whole grain are complex carbs.  Legumes? What are those? Legumes are lentils, beans and peas, and should also be eaten nearly every day.

Highly Recommended Veggies- lower carb levels

Asparagus Escarole
Avocado (actually a fruit) Fennel
Beet greens Green and red cabbage
Bok Choy Kale
Broccoli Kohlrabi
Brussel sprouts Lettuce: romaine, red leaf, green leaf
Cauliflower Mustard greens
Celery Onions
Chicory Parsley
Chinese cabbage Peppers: red, green, yellow and hot
Chives Tomatoes
Collard greens Turnips
Cucumbers Spinach
Dandelion greens Zucchini
Endive

Veggies to use sparingly – High in carbs

  • Beets
  • Jicima
  • Carrots
  • Winter Squashes
  • Eggplant

Bad Carbs

Bad carbs are refined carbs. Look at your label. If the label lists sugar, sucrose, fructose, corn syrup, white or “wheat” flour, they contain simple carbohydrates. If these ingredients are at the top of the list, they may contain mostly simple carbohydrates, and little else. They should be avoided. If you must eat them, moderation is key and try to add in a protein or fiber to slow down the absorption.

  • Table sugar
  • Corn syrup
  • Fruit juice
  • Candy
  • Cake
  • Bread made with white flour
  • Pasta made with white flour
  • Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.
  • Candy (yeah it’s listed twice)
  • All baked goods made with white flour
  • Most packaged cereals

Why do I get nauseaus or light headed when working out?

One of the most common causes of feeling nausea and lightheaded after an exercise session is overexertion. If you are working out beyond your abilities, your body cannot supply enough oxygen to your brain, which can lead to feeling lightheaded followed by a feeling of nausea. Being dehydrated can have the same effect, as can working out on an empty stomach, which can contribute to low blood sugar. In some instances, an underlying medical problem, may cause such symptoms.

Water. Always drink sixteen ounces of fluid two hours before a workout and another sixteen ounces afterwards. Avoid fluids that have sugar or caffeine. Keep a water bottle nearby and take small sips of water every ten minutes during a workout, particularly if it’s warm. Avoid drinking large quantities of water since it can slosh around in your stomach and make you feel heavier.

Inadequate breathing. If you don’t get enough air then your whole body stops. When this happens just stop for a minute, catch your breath(don’t stop too long) and get going!

Other reasons for feeling this way during exercise include low blood pressure, blood pooling, anemia or simply engaging in too intense a workout. Blood pooling occurs after performing deadlifts or squats when blood rushes to areas of the body that need immense amounts of energy. Low blood pressure or anemia need to be checked out by a physician, who will recommend methods to correct these conditions.

As you work out more your body becomes more efficient.  Regular exercise makes the cardiorespiratory system more efficient by enlarging the heart muscle, enabling more blood to be pumped with each stroke, and increasing the number of small arteries in trained skeletal muscles, which supply more blood to working muscles. Exercise improves the respiratory system by increasing the amount of oxygen that is inhaled and distributed to body tissue.

What does this mean? You need to be consistent with your exercise, work at your level and be patient with your body.  It took time to get you out of shape, it takes time to get you back into shape especially if your diet could use some work.  Don’t slack for too long once you have started a program so you don’t have to feel like that again.

Get Motivated – Madison Body Fitness

Top 12 Foods to Buy Organic

There are sooo many reasons to buy organic. First, it’s better for the environment.  No pesticides means healthier soil, water, and wildlife. Buying organic supports small farmers. Organic farmers can earn a fairer price for organic produce compared to factory farming. Organic farming is good for biodiversity. Organic farmers are growing a wide variety of non-genetically modified (non-GMO) fruits and vegetables.  There is more variety. Factoryl farming has limited our supermarket to one or two types of any produce variety, organic farmers are resurrecting many heirloom varieties.

  1. Nectarines – 97.3% of nectarines sampled were found to contain pesticides.
  2. Celery – 94.5% of celery sampled were found to contain pesticides.
  3. Pears – 94.4% of pears sampled were found to contain pesticides.
  4. Peaches – 93.7% of peaches sampled were found to contain pesticides.
  5. Apples – 91% of apples sampled were found to contain pesticides.
  6. Cherries – 91% of cherries sampled were found to contain pesticides.
  7. Strawberries – 90% of strawberries sampled were found to contain pesticides.
  8. Imported Grapes – 86% of imported grapes (i.e. Chile) sampled were found to contain pesticides.
  9. Spinach – 83.4% of spinach sampled were found to contain pesticides.
  10. Potatoes – 79.3% of potatoes sampled were found to contain pesticides.
  11. Bell Peppers – 68% of bell peppers sampled were found to contain pesticides.
  12. Red Raspberries – 59% of red raspberries sampled were found to contain pesticides.

Fruits and vegetables found to contain the least amount of pesticides. Notice that many of these have thick, inedible skins which protect the fruit.

  • Asparagus
  • Avocados
  • Bananas
  • Broccoli
  • Cauliflower
  • Corn (However, almost all corn is genetically modified)
  • Kiwi
  • Mangoes
  • Onions
  • Papaya
  • Pineapples
  • Sweet Peas

Testimonials

“I have lost over 50 lbs in 4 months. Working with Erika has been fun and she keeps pushing me to work hard to achieve my goals.”

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.