Sunday, May 30, 2010

Too Much Fitness Info?

Sometimes it gets overwhelming trying to weed through all the information given online about health and fitness. Knowing what workouts to do which equipment to buy can be daunting.

I'd love to help you find out what works for you! Reading through this blog and visiting my website www.realwomensfitnesstips.com should help get you started.

I offer you a lot of insight on how to find out what the truths are for you. I'm always available to answer questions too. If there's a topic you want me to cover just let me know.

I'm always researching and learning. As a lifestyle and weight management coach my need to learn is HUGE! I have a lot of information to share.

Lean on me. I have the time and interest in health and fitness.

Your fitness expert

Lynn   www.getrealfit.org

Saturday, May 29, 2010

The 80% Rule

Hope your holiday is going well. Here's a tip to help you get through all the temptations:

Follow the 80% rule. If you eat healthy 80% of the time you'll win your goal of a healthy weight. If you try to be perfect more times then not, it back fires on you.

Remember portions. The size of your fist is a portion most of the time. Nuts and seeds it's the base of the palm not a hand full. Nuts and seeds are great for you but they can pack on the pounds if you go crazy with them.

Keep those tips in mind and have a great holiday!

Feel free to ask questions and leave comments. I would love to hear from you!

Your fitness expert

Lynn   www.getrealfit.org

Friday, May 28, 2010

Here's Our First Free Workout

I got the first workout done and ready for you to join in with me.

I'm working hard at getting back in shape. Let's do it together!





Hope you like it!

Feel free to ask questions and leave comments.

Your fitness expert

Lynn www.getrealfit.org

Wednesday, May 26, 2010

How Much Stretching Should You Do?

Busy day! I shared my new youtube video with you and now I'm going to pass on my new podcast about stretching.

I hope you'll enjoy it!

Here's the link http://lynnhahnpodcast.libsyn.com/

Please feel free to ask questions and leave comments. I would love to hear from you!

Your fitness expert

Lynn  www.getrealfit.org

Sunday, May 23, 2010

Lumbar Back Extender Saves The Day!

I can't say enough great things about this lumbar extender! I use it every morning to help me with my lower back. I have bulging disks at level 4 and 5. I do not want to  have surgery!

I'm almost 10 months post on cervical surgery and have no desire to let my spine issues run like an old nylon...I use the device on the lowest setting.

If I skip a day I pay!

I bought mine at Relax the Back and paid $100 for it so Amazon has a great deal on the same product.

Had to pass this your way:)

Feel free to ask questions and leave comments. I'd love to hear from you!

Your fitness expert

Lynn  www.getrealfit.org

Include Vegies In Your Diet!

Including vegetables in your diet is so important. I've been lazy and buying the "party" trays and keeping them in my refrigerator so I don't have to wash and chop them up. I'm working a ton now so time is golden.

If you have time chopping them up and having them available at home and bringing them to work in a container so you can much on carrots, celery, broccoli, cucumbers or squash is a huge aid to controlling your food intake and getting a healthy body.

I've been reaching for a veggie instead of all the nuts I use to eat. I still grab nuts but not like I did. I think I was a chipmunk in another life LOL.

Nuts and seeds are great but portions are crucial when snacking on them. They're loaded with calories. I tend to get a bit carried away with them and the scale tells me that so I had to chill a bit with them. You can gain weight on healthy food!

Feel free to ask questions and leave comments. I'd love to hear from you!

Your fitness expert

Lynn    www.getrealfit.org

Tuesday, May 18, 2010

Strength Training 101

Get in shape for summer! I just did my weekly podcast about strength training.

There's a lot of different information floating around there about the correct way to get strong. I broke it down for you on my podcast.

Hope you'll give it a listen!

http://lynnhahnpodcast.libsyn.com/


Feel free to ask questions and leave comments. I'd love to hear from you!

Your fitness expert

Lynn   www.getrealfit.org

Saturday, May 15, 2010

What Is A Fitness Stick?

I'm recovering from spine surgery. My physical therapist is a firm believer in fitness sticks. I purchased one per her request and love it!

I think the best exercise for the stick is working your rotator cuff muscles which are the tiny muscles in your shoulders that make them move. God gave you tiny muscles to do a very big job!

She has me hold it by my side with my arm straight, palm facing me. She then has me do very small shakes in and out from my side with my arm locked straight. Man does it burn!

She puts a timer on and has me go for 2 minutes. I can switch sides (she forgot to tell me that the first time I did it and that was crazy hard).

I went to the Brooks store to buy mine but I found it on Amazon and wanted to pass the info on to you.  I am an Amazon affiliate. I wish I would have checked there first ugggg

If you get a fitness stick let me know how you do with it. There are other exercises that are great. I'm just not able to do them yet.

Feel free to leave comments and questions. I love hearing from you.

Your fitness expert

Lynn    www.getrealfit.org

Wednesday, May 12, 2010

Podcast On Aerobic Classes

The weekly podcast is up and ready to listen to!

It's about aerobic classes. It's the last of the aerobic series.

Listening to, reading and doing is the key to succeeding in your fitness goals. It's easy to push the thought of being healthy out of your mind. I'm here to help you make your health number one in your life.

Think about it. If you don't feel good it's tough to help others out. They generally need to help you out. By taking care of you you have more to give others! Your health is important.

Give the podcast a listen!   http://lynnhahnpodcast.libsyn.com/

Feel free to leave questions and comments. I'd love to hear from you!

Your fitness expert

Lynn   www.getrealfit.org

Tuesday, May 11, 2010

This Should Inspire You!

I always say the exercise is the fountain of youth. I found this on YouTube and I got inspired. I wanted to pass it on to you. I'm getting back in shape and loving it! I'm going to go into my 60's strong. How about you?

Feel free to leave questions and comments. I'd love to hear from you!

Your fitness expert

Lynn www.getrealfit.org

Monday, May 10, 2010

Workout of the Week

I'm making progress according to my son! Hope you had a great Mothers Day. I did. My son said my abs are looking much better. Not where they were but coming along!

I owe it to my workout DVDs. I knew they worked but to start from ground zero after my spinal surgery and to experience their effectiveness first hand, from scratch is very fulfilling. I can't say I'm thrilled I had to have surgery but at least I'm able to make use of my recovery.

So many people ask me how I get in shape. That's one of the reasons I created the DVDs. I wanted to be able to share my "hows" so more women could benefit from the martial art moves I use to get healthy.

Some women are afraid of kickboxing. They think it's too hard but it's not. I have low impact in all of my aerobic DVDs. I've been following Lindsey not me. I can't do the high impact but am still getting in great shape. It can be done!

Here's a clip from my Workout of the week "Kick". It's tons of fun. You can get it on my website



Feel free to leave questions and comments. I'd love to hear from you!

Your fitness expert,

Lynn  www.getrealfit.org

Friday, May 7, 2010

Womens' Weight Studies

I just got my American Council on Exercise magazine and saw a new study on middle aged women and weight control.

The journal of the American Medical Association found that middle aged women require an hour of daily moderate-intensity exercise to maintain their weight. That doesn't include cleaning house and such, they state that means activities like walking, swimming and yoga.

They go on to say that is over what is recommended for health benefits. They are focusing on weight control for middle aged women. Younger women were not included in the studies.

They also say that's not possible for many women so a combination of exercise and eating fewer calories may be more doable.

That makes sense to me. I gained a bit of weight after my spinal surgery. I use to exercise far more than an hour a day. I tried to do just the 30 minutes once I was able to and I kept gaining weight. I love to eat!  I had to cut way back on my intake to get a hold of things.

The good news is that you can split that time up if you want to be able to eat the same amount of food you did when you were younger.

As we age we lose muscle mass so gaining weight comes with that. Making adjustments is important if you want to maintain a healthy weight.

I wanted to pass that on to you. Exercise is so important. Got to keep your body moving!

Feel free to leave questions and comments. I'd love to hear from you!

Your fitness expert

Lynn    www.getrealfit.org

Wednesday, May 5, 2010

Youtube Workout



Are you getting in shape for summer? So am I!

I'm just starting my do over conditioning since my spinal surgery 9 months ago (due to a sport injury).I've been maintaining my strength most of my life. A do over is much tougher than maintaining.

I'm using "Punch and Firm" this week because it builds muscle in your lower body which increases your metabolism due to the size of the muscles in the lower body.

The punches keep you in the fat burning state too! I love this workout...I'm doing the low impact version. Can't jump like I use to.

Join me! You can get "Punch and Firm" on my website   www.getrealfit.org

Feel free to leave questions and comments. I'd love to hear from you!

Your fitness expert

Lynn  www.getrealfit.org

Swimming Good Or Bad?

Swimming is a controversial aerobic activity. Some say it's not good for weight loss.

My new podcast covers the ins and outs of swimming. Give it a listen.

Learning as much as you can about exercise is smart!

You never know what life is going to throw your way. I thought I'd be jumping to the ceiling my whole life and then BANG I had to have spinal surgery. I'm glad I was able to draw on my knowledge to find other ways I can exercise that interest me.

Here's the link to my podcast or you can always click on the icon on the upper right side of the page to hear my podcasts. Great information awaits you!

http://lynnhahnpodcast.libsyn.com/

Feel free to leave questions and comments. I'd love to hear from you!

Your fitness expert

Lynn    www.getrealfit.org

Monday, May 3, 2010

Make Friends With Food

Making friends with food may sound like a bad idea. You may think that you have too much friendship going on with food. But if you stop and think about it overeating is not a good relationship. You're using food not really enjoying food when you over eat.

Food has been my comfort for most of my life. I struggled with an eating disorder for 17 years. I finally realized that food was not being my friend, it was stopping me from living life.

That didn't stop me from loving food. With a lot of help I learned how to have a good relationship with food. I learned to really experience and enjoy my 6 small meals a day. They taste soooo good to me.

I learned to make my meals special and not to take them for granted. Even taking "human" relationships for granted can cause problems.

Stuffing my face was not making me happy. It made me avoid things that were eating at me. Running to food was making me run away from life.

Life can be wonderful and it can be overwhelming and it can be down right scary at times but over eating only adds to those tough times. It doesn't make them go away. Now instead of one problem you have two problems when you go to food for comfort.

Think about that. Talking to your doctor or a councilor instead of over eating is a better plan.

Food for thought...

Feel free to ask questions and leave comments. I'd love to hear from you!


Your fitness expert

Lynn     www.getrealfit.org

Sunday, May 2, 2010

Is A "6 Pack" A Good Thing?

Having a strong core body is important. The push for a 6 pack is controversial.

I had spine surgery 9 months ago. I went in in peak conditioning and left totally de-conditioned!

I've been working with a great physical therapist and an amazing massage therapist. Both have given me lectures about getting a 6 pack.

I never had a 6 pack just a very strong core body. They said that's what I should shoot for again but not a 6 pack.

They explained that over developing the upper abs can cause back problems, breathing problems and restricts the area your internal organs need.

My massage therapist is from Iran. He's confused why Americans tend to want 6 pack abs. I had to laugh. Many of us do tend to think from the outside in. Let us look good outside and if the inside gets better BONUS.

I'm working hard on getting my strong core body back by working my back as much as my chest and abs. I did before but now I'm even more aware of how important that is. Muscle balance is crucial for a healthy spine.

Just wanted to pass that on. Most women struggle to get 6  packs anyway so I hope this makes you aware that you really are better off with a strong core and not the ripples.

Feel free to ask questions and leave comments. I'd love to hear from you!

Your fitness expert

Lynn     www.getrealfit.org

Saturday, May 1, 2010

It's A Choice

Each day you have a choice. Are you going to make the most of your day?

Taking care of your health allows you to have more choices. If you're overweight, depressed and tired your choices are affected.

Some days it's tough. Some days laying in bed and eating as much chocolate as you can afford seems like the best choice. Generally that's not a good choice. There are days when staying in bed, reading a good book and having some chocolate revives your energy.

It's all up to you. Some times that's a tough nut to swallow. It's easier to find something or someone to blame for your need to skip your exercise or to add an extra meal to your agenda.

Even if you've made bad choices for your health yesterday, today you can change that!

Feel free to ask questions and leave comments. I'd love to hear from you!

Your fitness expert

Lynn  www.getrealfit.org

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