People often ask me how much running (or other form of cardio) they should do. While we know that the minimum recommendation is 30 minutes 5 days per week at a moderate intensity, is that really the answer for you? What if the most cardio you have done is when you have to park at the far end of the parking lot when the malls are packed at the holidays? Is 30 minutes realistic? What I tell people is to start by doing what they can.

Let’s start with duration.  If you can walk for 6-8 minutes before you run out of steam then do that! If you can jog/run/bike for 20 minutes, great! Let’s find out where you are and we can go from there. So let’s say you can jog/run for 12 minutes today. Awesome! I suggest that you take a break tomorrow and not run. The following day I want you to shoot for an increase of only about 10% in duration, so a minimum of 12 minutes and a maximum of 13 minutes. What if you feel great and want to go for 15? You could do that and you might feel great. But how will you feel the next day after doing 15 minutes? I don’t know and neither do you and the intent is to make sure that the next day you feel good and the day after you are ready for your next run.  So here is a chart of what your run times would look like by following my 10% rule if you started out running only 12 minutes.

I know some of you are going to say that is slow progress but it really isn’t. If you have gone from doing no cardio to 50 minutes in your first week that is a HUGE increase. And remember, this is just a guideline. It may need to be adjusted for you. That is one of the advantages of working with a personal trainer – making adjustments as needed. We want you to progress at a pace that will help prevent injuries and keep you coming back for more. When you start running you are training more than your heart, you are training your feet, ankles, knees, hips, core, and shoulders! So let’s not rush it. You are in it for the long haul aren’t you?

So let’s address intensity. The earlier recommendation was for “moderate intensity.” So what is moderate intensity? If I came up to you while you were running and asked you how your run was going, a moderate intensity performance would allow you to say something like “I’m doing okay. Almost done.” If you can only spit out a single word or two (‘okay’  or ‘ it’s going’), you probably need to slow it down a bit. On the other hand if you start telling me about how you spilled your coffee on the way to work and you ended up getting chewed out by your boss for being late you probably have to crank up the intensity a notch or two.

But the first thing I work on with clients is duration and then we address intensity. So let’s get you running or biking or using that elliptical for 30 minutes, 5 times per week and then we can work on varying the intensity of your workout.

This is perfect served with a 1/2 cup of brown rice or whole grain pasta, and fresh steamed vegies.

Ingredients:

• 1/4 tsp ground red or cayenne pepper (optional)
• 1.5 lbs boneless, skinless chicken breast
• 1/4 Cup fresh parsley, chopped
• 1/2 tsp ground oregano
• 2 cloves garlic, minced
• 1 Tbsp Olive Oil
• 3 Cups diced tomatoes or 28oz can drained
• salt and black pepper (to taste)

Directions:

Combine tomatoes, olive oil, oregano, salt and black pepper and spread half in the bottom of a baking dish. Combine parsley, garlic and cayenne in a bowl and then rub on the chicken breast. Control the "heat" of the dish by increasing or decreasing the amount of cayenne used. Place the chicken breasts in the baking dish and then cover with remaining tomato mixture. Bake at 450 degrees about 20 minutes or until meat is cooked through.

Nutrional Information:

makes 8 servings

• calories 179
• protein 27 grams
• Carbs 5 grams
• fat 5 grams

The Burpee is one of my favorite exercises because it is a whole body exercise that can help you in your strength training and cardiovascular training. There are five steps to the Burpee:

1. Begin in a standing position.

2. Drop into a squat position with your hands on the ground. (pictured to the left)

3. Kick your feet back while lowering yourself with a pushup. (pictured to the left)

4. Return your feet to the squat position while straightening your arms.

5. Leap up as high as possible from the squat position with your arms overhead (pictured to the left)

Try doing 3 sets of 5 -10 at the beginning of your workout.

There are many variations to the Burpee too. For a little less challenge eliminate the jump at the end or remove the pushup or substitute a push-up from the knees. Need more of a challenge? Jump forward as if doing a long jump instead of jumping upward at the end of each repetition or try a “tuck-jump” where you pull your knees in to your chest at the height of the jump. You can also choose to jump over or onto a box for a “Box jump Burpee.” For you high fliers you can do the Burpee under a pull up bar, at the end of the Burpee you jump up, grab the bar and do a pull up.

For a quick meal/snack on a hot day a frozen smoothie hits the spot! Here is my favorite mix:

• ½ banana
• ½ cup frozen strawberries
• ½ cup frozen pineapple
• 1 - 2 serving of my favorite protein powder (optional)
• Water for thinning it to desired consistency
• 1 -3 teaspoons Flax oil (optional)

Directions: Toss all in to the blender and blend to desired thickness.

Variations: Try different fruit combinations to get different flavors. I will often substitute an orange for the pineapple. You can vary the amount of water to make it thicker or thinner (drinkable or scoopable). Use a fancy glass to make it that much more special!

Notes: I don't add milk to my smoothies - due to lactose intolerance and to keep the calories down. Also by not adding milk these shakes can travel better without having to be worried about spoilage. I may vary the amount of protein powder depending on whether it is a snack or a meal replacement for me that day. If it is late in the day and my protein intake and/or fat intake is very low I am more likely to add both of these or increase the amount.

What are the weird looking toys you see in the gyms these days? I know you have seen these funny looking things that look like a cut-in-half stability ball called a BOSU. There are also the small circular "pillow discs" that are filled with air. Don’t forget about the other items like balance wedges, wobble boards, and rocker boards. They look interesting enough, sometimes even fun, but what's the point of all these devices? Are they right for you? Some people look at me like I have 4 heads when I tell them to stand on one of these "toys." And after all, what's the point?

These "toys" are actually tools to help people improve their balance. Balance is important for people of all ages, not just "older people." The ability of our body to interpret, use and adjust to information about our position in space is vital to maintaining balance. The system of feedback and your ability to adjust is known as proprioception. We gather information through environmental cues, the bottoms of our feet, the inner ears relationship to gravity, and through our eyes. Our body then senses which muscles are needed to be activated or deactivated to maintain the position we are seeking (think - not falling).You use this ability every time you stand up from a chair, walk down the street, ride a bike, ski, stand on your tiptoes to reach something overhead and while strength training at the gym or performing most yoga poses. When your body isn't used to deciphering this information, which at times can be complex, you lose your balance. And as the old saying goes "if you don't use it, you lose it." However, with training you can regain your balance and master what had previously been impossible tasks.

With proper balance training you will improve your coordination, posture and athletic skills. Proper balance will also help you avoid injury by reducing or preventing injuries due to falls as you age.

Balance training is a progression and the first step is determining how good your current balance is. Start by standing on one foot on a flat, hard surface.DO NOT CLOSE YOUR EYES. By closing your eyes you would be cutting off one of the main information systems for your bodies proprioception. If you can do this for at least fifteen seconds on each leg move on to the next step.

Now you get to start playing with the toys at the gym. Get a BOSU, and a friend, and try standing on it with 2 feet.The friend can help you get on and off the BOSU until you become more comfortable doing it yourself. Remember that the BOSU surface will be moving and likewise your ankles and feet, along with muscles you likely have no conscious control over,will be recruited to help you stand upright on it.

If you can stand comfortably on the BOSU at this point you can start integrating the use of the BOSU into your other exercises.  Weight training while standing on the BOSU: Shoulder presses, Bicep curls, overhead triceps extensions to name a few, can all be performed while standing on the BOSU. When you start, you should reduce the weight you are using for the exercises by about 10%-20%.

Even just adding one or two of these types of exercises can improve your overall balance. As you get stronger and gain better balance you may want to try doing squats on the BOSU, with the flat side up! Hope you brought that friend with you again. Really advanced? Let's try a squat with a shoulder press, or a 1 leg squat on the BOSU.

Sprucing Up Your Salads

Now is the time when we start to see all the colors of Spring - and we don't just mean flowers! Many farmers markets will begin to pop up in the next few months, and with these comes all the different varieties of fruits and vegetables of the season. They're not only beautiful, but vegetables in all their colorful variations provide vital micronutrients. The more color you add to your greenery, the better! Some savvy salad eaters even prefer to combine their sweet and savory combinations by adding grapes, apples and dried fruits to their savory vegetable counterparts. If you worry that a salad won't leave you fully satisfied, have no fear! Grills everywhere are being dusted off and 4 oz. of your favorite protein marinated and grilled to your liking will provide you with the perfect meal, while vegetarians have the option of adding low fat cheese or raw sliced almonds to accompany their crunchy veggies. No matter what you prefer, there are unlimited options and now is the best time to experiment!