Most people don’t think about what they’re eating. We don’t take the time to notice the food on our plate, the taste, texture, aroma of food. Large servings of food is so readily available to us that we tend to overeat and gain weight. Ask yourself just how hungry you are.   Take a little less (you can always go back for more). Eat slowly, chew more, notice when you start to feel full. When you feel full, STOP eating. Try not to eat standing at the sink or in front of the television or computer. This mindful eating might even help when you feel the need to snack.

The following is an unsolicited testimonial submitted by one of Personal Trainer Connie Falconieri’s clients:

“Good Morning Connie – Just a note to thank you.  I needed to go shopping for real clothing.  I was stunned!  All the numbers are going in the right direction.  Have a great day. ” – T.L.

Body mass index assesses body weight in relation to your height. If you have too much body fat around your waist, you are at a much higher risk for diabetes, high blood pressure and high cholesterol, not to mention heart disease and stroke.

To find out what your BMI is multiply your weight in pounds by 703, divide the total by your height in inches, then divide it again by your height in inches. The results according to the American Heart Association are:

CATEGORY BMI
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Underweight less than 18.5
Healthy 18.5 to 24.9
Overweight 25.0 to 29.9
Obese 30 or higher

Decrease your risk of disease by exercising more, don’t smoke and eat well.

SHOULDERS

One of my favorite muscle groups to work are shoulders and delts.

Dumbbell lateral raise is perfect for shaping deltoids, then try a shoulder press, front raises to an upright row.  Bent over lateral raise will help target rear delts.

Do one set of each to start, working your way up to two then three sets.    Try working one arm at a time, this will allow for heavier weight while maintaining proper form.   However, don’t over stress shoulders, go light and work your way up slowly.

Jumping Rope

While jumping rope as a child is fun, many young and older adults are starting to incorporate it into their fitness routines as do many athletes.  According  to the American Heart Association, jumping rope is an excellent exercise for cardiovascular fitness.   Incorporate it into your gym routine by jumping 3-4 min. then hop onto a few machines to work upper body strength, jump again 3-4 min. then go onto lower body, etc.  When first building up your  stamina,  jump for 3 min. 3 times a day, then go to 4 min. and so on.  In no time you’ll be jumping for 15 – 20 min at a time.  Just 10 minutes of rope jumping is equivalent to a ONE-MILE RUN.

To make sure your rope fits you, stand on it with two feet,  pull the handles up tightly.  The handles should come to the underarms.  Have fun.

In this tight economy , your health should be at the top of your priority list.  A Personal Trainer can  help the fight of Obesity, Diabetes, Heart Disease, Cancer while adding years to your life, healthy &  vibrant years.  Instead of spending your dollors on doctors, prescription medication, having to buy new clothes because your favorite jeans, dress or suit no longer fit, hiring a Personal Trainer will actually save you money in the long run.  Working with a trainer is an investment in your health.  Wouldn’t you rather spend your money on training than on medicine?

As a Personal Trainer, I am dedicated in helping you improve the quality of your life.  Lets do it together in 2010.     A Happy and Healthy New Year.  See you in the Gym!