"Power Tools" That Help You Stay On Track With Your Health And Fitness Goals

Staying on track with good health and fitness goals takes Power Tools! One of the best power tools is to read a lot of information about your goals. Knowledge is power!


Whether you want to lose weight or just get in great shape find articles in magazines, books, blogs and newspapers that keep you informed and motivated to stay on task. Your brain needs constant reinforcement when new habits are forming. Then it needs reminders.


This is a great place to keep your brain user friendly. It can get a, "life of its own sometimes". You may not want to put that cookie in your mouth but your mind has a different idea! My blog will fill your mind with good information to support your desire to become the best you can be.


Try to surround yourself with information and friends that retrain your brain! Power tools are needed to keep going in the direction you want to go.


Your fitness expert


Lynn    www.getrealfit.org

Get Fit Fast With Kickboxing

Kickboxing gets you fit fast!

I've been in the fitness industry for 40 years. I started to train in the martial arts about 20 years ago. I was amazed how much my fitness level improved from participating in the martial arts!

Kickboxing is amazing! Your fitness level will improve fast if you use kickboxing as one of your aerobic activities.The reason is due to a few truths:

"The more muscle you use the less time you need to exercise to get fit!"

Any aerobic exercise is good but some will bring results faster. Walking, running and biking use mostly your lower body. Your upper body has limited involvement. 

Kickboxing challenges your body by pushing several muscles at the same time. You're using almost all of the muscles in your body! Your body is doing a lot more work so you burn more calories and get fit faster.

Another truth:

"The more muscles you use the longer you can exercise"

This is due to the larger amount of oxygen your body brings in when several muscle groups are active. Your body brings oxygen to each muscle group so the more muscle groups you use the higher your supply of oxygen is.

Your body burns 3 types of fuel. 

The largest fuel source is fat which has the by-product of water. The second fuel source is glycogen which has a limited supply and has lactic acid as it's by-product.

When you bike you use one main group of muscles, your legs. Notice how quickly they begin to burn. That burn is lactic acid. Since one group of muscles is being used your oxygen supply is less so your body begins to burn glycogen. You need oxygen to burn fat.

When several muscle groups are involved more oxygen is flooding into your system to fed the various muscles used so you stay in a fat burning state longer. Since the by-product of burning fat is water you can exercise longer when you use various muscles because you're more comfortable and you have more fuel available.

Kickboxing uses almost every muscle in your body. You kick with your legs and punch with your arms. 

Kickboxing is amazing!

For some great kickboxing DVDs visit   www.getrealfit.org

Your fitness expert

Lynn

Becoming The Most Beautiful You!

become the best you can be!

Exercise does so much for you! It burns fat, strengthens your muscles and your bones as well as so many other health improvements...the list is long.

One thing it can't do is decide where your fat will be reduced from or give you a different body type.

Yes, you can get stronger abs and a firmer body by exercising but the fat on top of the muscle can't be lessened by spot reducing exercises. 

Losing weight and doing aerobics will lessen your fat but your body is predetermined as to where that fat loss will come from. 

Generally your body has a favorite place to gain and lose fat from. Some women tend to store fat in their middle section and some women tend to store fat in their bottoms and thighs.

If you are a pear type body shape (small upper body and large in the hips and thighs) you won't become an hour glass shape when you exercise and lose weight, just a smaller pear shape.

Learning to accept your body type is important. Then you can work at making it the best looking body within that shape. 

I would highly suggest focusing on your best body and letting go of the false claims made by some workouts to give you six pack abs and skinny thighs.

If you're born with the tendency for a six pack and skinny thighs great! If not you're heading for some disappointment.

All women are beautiful! Becoming your best is the best goal!

Your fitness expert,

Lynn www.getrealfit.org

Get All The Fitness Information You Can!

This is a great website to visit to get some excellent information about fitness. I love the presidents challenge. The fitness partner connection is good too.

www.pecentral.org/websites/fitnesssites.html

It's so important to keep reading and learning the new information available about health and fitness. I'm out there checking out what's new all the time and I have the training to be able to know if the information is helpful or trendy.

I hope you'll make use of my blog. You'll learn great information from me and  find other sites that will help you keep updated about your health needs. I'll pass them on to you. This is a good one.

Your fitness expert

Lynn   www.getrealfit.org

"Laughter Yoga" May Make You Giggle Your Way To Health

This is fun stuff. Laughing for health. How much better does it get than that! Laughing yoga may tickle your funny bone and improve your health.

Here are some yoga "laughing" exercises you can do. 

1) Sit on the either the floor or a chair. Allow your shoulders to soften then inhale slowly and deeply through your nose while turning your head to look over your right shoulder. Exhale slowly and completely as you return your head to center while say,"Ha,ha, ha." Then do the same thing to the left side.

2) Inhale to the count of 4 as you lift your arms slightly away from your sides and carefully tilt your head back. Hold for 2 seconds. Then exhale as you say,"ha,ha,ha" while you slowly bring your head toward your chest, your arms back to your sides and allow your shoulders to round.

3) Bring your hands to your left side, fingers spread wide. Begin to clap hands in a 1-2,1-2-3 pattern as you slowly bring your hands across your body to your right side and continue to go side to side. After a few rounds add "ho,ho,ha,ha,ha with the clapping pattern for a few rounds. Then repeat #2 exercise.

4) Lie on you back on the floor with your knees bent, feet flat on the floor. Close your eyes. Allow your mouth to form a soft smile and then simulate a quiet giggle. Rest and then repeat it a few times. The goal is to learn to allow a deep laugh to occur.


For some other laughing exercises visit the link below. Laughing makes the world go round Ha Ha Ha!


http://bit.ly/divbdg     the link is slow to up load sorry but the wait is worth it...


Your fitness expert


Lynn    www.getrealfit.org

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

How Accurate Is Your Scale?

There are some who say weigh every day and others who say never weigh yourself.

Those who don't want to weigh every day generally have a pair of pants or something to guide them as to their size: the same, bigger or smaller.

I personally weigh every day because I'm a horrible judge of my size. I love to eat too so I could run into problems if I'm not careful. I don't trust my pants because my husband is famous for shrinking my clothes in the dryer.

One issue I've had is just how accurate is my scale? My husband and I travel between Tacoma and Wenatchee so we have different scales at each house. That's been a problem for me because the scales are either different or I weigh more in Wenatchee than I do in Tacoma!

I was ready to throw out both scales and start over when I ran across a more sensible plan. I googled "most accurate scales" and found that many people struggle with the accuracy of their scales. A few shared that they have gotten on and off their scales and either lost or gained weight in seconds! The scales were not reading true.

I finally ran across a forum where a girl said she used a 10 pound weight to see if her scale was reading her weight correctly. What a great idea!

I started doing that and found that my scales varies how much the ten pound weight weighs. Now what I do is weigh the free weight then see if it's under or over what it is suppose to weigh and adjust accordingly.

That may sound picky but for those of us that are very small a few pounds makes a difference and for those that are trying to lose or gain weight accuracy is important.

I wanted to pass that tip on to you. I saw that many people want to know how to solve the "how accurate is my scale" problem.

So there you go! Now you too may not have to go out and search for the perfect scale.

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

Your fitness expert

Lynn   www.getrealfit.org

Exercise And Martial Arts

The martial arts have been used for exercise for centuries.

The right combination of kicking, punching and other martial art moves will burn fat faster than traditional aerobics.

The reason is "the more muscles you use the longer you can use them".

To burn fat you need oxygen. Your muscles demand it. If you're using lots of muscles at the same time you'll have a larger amount of oxygen in your system so you'll be able to keep moving longer.

Aerobic exercise such as biking uses focuses muscles so you pull in less oxygen. You run out of oxygen faster so your body starts to burn another fuel source called glycogen.

I just did my "Punch and Firm" workout and loved it! I had spinal surgery about 9 months ago and am in "do-over" mode. I can't do the high impact but did pretty well with the low impact my DVDs offer.

If you're getting ready for your summer clothes...invest in my workouts. They'll whip you into shape FAST!

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

Your fitness expert

Lynn  www.getrealfit.org

Sixty And Sexy!

My goal is to come into my 60's being strong and sexy lol!

I'll be 60 in January 2010. This is a picture of me just before my surgery 9 months ago. I have women tell me "I want to look like that!" and I respond "so do I!"

I had cervical spine surgery on July 27th 2009. I went from this to...well I haven't had to heart to take a photo. I really don't want to remember how bad I got.

I didn't gain weight in fact I lost weight, all muscle weight. Love handles and all, my husband supported me and told me if I never got back to my former self...he was fine with it. I really scored with him (:

I'm not fine with it and it's not just the love handles ( I am a bit vain) being weak is not for me! I didn't realize just how strong I was!

I would give ladies 15 pound weights to do bicep curls and be respectful but a bit confused as to why they weren't able to lift them. I could and I'm really small. They were really light to me.

No more. It's taken me 3 months to get up to lifting 8 pounds! I won't be able to lift past 10 pounds until July but that gives me 6 months to get strong again and get strong I will!

Join me on my 9 month GET STRONG plan.

Check out my fitness DVDs on www.getrealfit.org   Those are my workouts and I'm using them to become the best I can be...


Your fitness expert

Lynn   www.getrealfit.org

Travel A lot? Get A Jump Rope To Stay In Shape

Jumping rope is such a great exercise for most people. If you have bad knees or have had spinal surgery like myself it's not such a great idea.

Before my surgery jumping rope was a staple exercise. While training for kick boxing I learned to really appreciate all the jumping rope does for you. It's one of the primary tools used to train with. 

When I traveled I always carried a jump rope in my suitcase. You can get a great workout where ever you are. 

If your looking for some thing new to add to your workout or are already using a jump rope and just need a new one I selected one that's "for women" on Amazon.com.

So there you go! Another product tip!

Your fitness expert

Lynn    www.getrealfit.org

Exercise Bands Are All The Rage!

Hi all!  I wanted to share a link to a company that has amazing fitness bands.

I'm often asked where to get exercise bands so here you go

http://www.bodylastics.com/1062.html

I use their bands every day. They're the ones I use in my fitness DVD "Body Bands and Rings".  http://www.getrealfit.org/products.html

So if you're looking for something new and fun to strength train with visit their site!

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


Your fitness expert

Lynn    www.getrealfit.org

Hand Squeeze Balls Are Fantastic!

Okay this is the first product I'm going to recommend to you.

After my surgery I was able to regain some strength in my hands and arms with a squeeze ball.

In the martial arts we use them to be able to get a good grip so we have the hand strength to put others into controlling locks.

They give you beautiful forearms!

They also help with carpel tunnel plus are a healthy outlet for stress.

Instead of grabbing a cookie you can grab your squeeze ball LOL.

In the car waiting for traffic you can squeeze the ball...hey there's lots of ways you can benefit from these simple inexpensive exercise balls!

Your fitness expert

Lynn    www.getrealfit.org

We're On I Tunes!

My podcast got picked up by i tunes!

Must be the luck of the Irish...I just sent it in at midnight so it took less than a day!

It did have a hick up.

I did two versions for you on my podcast website. One has pictures. It's called an "enhanced" ma4 version. It requires "quick time" which not all people have so I also did a more standard version called an mp3 so everyone can hear the episodes. I tunes put both on my page and labeled them 2 episodes opppps!

I sent some emails out to see what I can do. It's a good problem :)

This is exciting! Hope you'll give it a visit.

Your fitness expert

Lynn www.getrealfit.org

Tough Days

Some days are tougher than others.

Yesterday I had to make myself do everything. I wanted to put my head back under the covers and stay there. Those days happen.

Some times I do just that...stay in bed and read or watch silly TV just to get a needed rest. Yesterday wasn't about rest it was about avoidance. On days like that I just make myself behave lol.

I woke up this morning pleased that I didn't allow myself to hide and waste the day.

Keep it going and take care of yourself. Visit sites that encourage you and read books that get you going, talk to friends that have positive attitudes, do what you need to do on your tough days so you keep your journey to health going!

Your fitness expert

Lynn www.getrealfit.org

We're All In This Together!

It's so important to teach yourself to think positively. It doesn't come naturally to most people. There are a lucky few.

I'm not suggesting that you deny problems but to face them in a positive way.

For example, I'm having to change a lot in my life right now due to having spine surgery. I'm use to being "super woman". My body was willing to do almost anything I wanted to do.

Now I am limited and have chosen to face it in a positive way. I'm finding ways to get what I need to get done even if that involves asking for help which is tough for me.

I'm not saying I don't have moments of feeling sorry for myself. I do, but I limit that time and make sure I end that time with a positive thought...like I'm lucky I still can walk and am able to lift light weights.

I think about Christopher Reeves and others like him. I think of my brother who has Parkinsons and then my "pity pot" time goes away.

We all struggle with something. We're all in this together.

Thinking positively will help you to take steps toward improving your health habits.

It's so important to remind yourself of that every day, several times a day, so you program your brain to be your friend.

Your fitness expert

Lynn www.getrealfit.org

Keep With The Program

The first of the year generally brings excitement and new goals. It's amazing how many visitors I have to our website www.getrealfit.org at the first of the year.

As the end of February rolls around some of that enthusiasm wanes. It's so important to "keep with your program". Exercising and eating healthy are a life time goal.

Keep visiting my blog and reading good information from sites like www.realwomensfitnesstips.com to keep your thoughts going in the right direction.

It's a constant relearning experience when you're changing life time habits. As we age that's just what we need to do. Each year requires a resetting of our exercise and eating habits due to the changes our bodies go through as we age.

You can do it! Keep with your program and take the time to take care of yourself. The rewards are HUGE.

Your fitness expert

Lynn   www.getrealfit.org

Choosing The Right Fitness Coach

There's something to be said for experience.

There are so many workout DVDs to choose from now days which is a good thing.

It can get confusing deciding which instructor to train with though.

I'm a bit older than some of the trainers but that adds up to a plus.

I have a lot of hands on experience.

I've been working in the fitness industry since 1969. That's when aerobics started to bloom.

I've had the advantage of seeing what works and what doesn't. I've seen what causes benefits and what moves cause injuries.

I worked for several companies and then had my own company prior to starting "Get Real Fit".

In the picture above you can see by the ridiculous outfit I had on that it was taken in the 80's. One of my accounts was the navy. I worked with the over weight sailors.

I learned a tremendous amount of information with that experience and many others.

I'd like to share that experience with you in this blog and on my informational site www.realwomensfitnesstips.com

I would also like to offer you well thought out fitness DVDs designed for women at www.getrealfit.org

There's something to be said for experience. Visit my other websites and see what I have to offer you.

Your fitness expert

Lynn

Finding The Right Fitness Equipment?

All fitness equipment is not equal!

             

Strength training is one of my specialties. I have a lot of different certifications from courses I've taken to maintain my certification with the American Council on Exercise. 

I think strength training is crucial for your health. 

I'm not a big believer in machines for weight training. If you have an injury they're helpful because the machines help your body stabilize. 

Now that may sound good but if you have no injuries it's not the ideal. 

Muscles lift, lower and stabilize. Working all those functions is the best way to strength train. 

I love free weights as well as elastic bands and rings for equipment. They do the job and are less expensive than machines. Elastic bands and rings are highly affordable, travel with you to work or where ever you go. 

I've checked out the companies that supply the best equipment and created the Equipment page on my website take you to those manufactures. I picked a variety of online stores so you'll be able to get all that you need on our site. 

Give the site a visit and check out the http://www.getrealfit.org/equipment.html page to purchase great equipment.

Your fitness expert      www.getrealfit.org                                    

Lynn