working out

Tiffany, Week 11: A Workout For The Kids

the lehmans

Up until this challenge I’ve never been a member of a large gym. I love the gym my employer has for its employees inside the building. I’ve had much success there and love the trainers, classes, equipment, and trails around the facility. I thought it would be a hard sell for me to feel at home in a large gym. Well I’m here to tell you that no matter what the size, it’s the work you do inside the gym that matters.

Because they’re too young, the kids don’t get to use the facility at Gold’s Gym. However my personal trainer, Lass, developed a program Anna could do at home. It’s four simple body weight exercises that will build cardio and strength in one. And best of all, it only needs to be done three times a week! I’m going to share with you what Lass told with me. (Lass, I hope you don’t mind me giving out your secrets.)

Start off by stretching and getting the body limber. Then do 12 jumping jacks, 12 body weight squats, 12 overhead presses and 12 toe touches. Now repeat those moves 4 times.

Our experience at Gold’s Gym has been nothing but wonderful. I know that our personal trainers will be friends of ours for life. They want nothing but the best for us and expect nothing from us but our best. I know that after this challenge Andy and I will become members at Gold’s Gym. We cannot imagine that gym not being a part of our lives and the kids can’t imagine not having the Kids Club (daycare) either. The staff in the Kids Club is always so nice and happy to see the kids.

What kinds of workouts do you do with your kids? Post a comment and let me know!


What To Eat Before And After A Workout

avocado

Knowing how much and the type of fuel you need for a workout can be challenging. It’s also very personal and depends on so many different factors. If your workout is 30 to 60 minutes a day, you might not need to worry about adding additional calories, especially if weight loss is your goal. Just keep in mind hydration—it’s key to having a better workout particularly if you are sweating a lot.

When you start to increase your time and intensity, you’ll probably need more calories to get you through the workout.  Start by eating a small meal 1 to 2 hour before you start to sweat— experiment to see how much time you need to digest your food. Some foods to include might be: a peanut butter, turkey or hummus sandwich on whole grain bread with lettuce, tomato and avocado; yogurt and fruit; oatmeal with walnuts and raisins; or trail mix with nuts and dried fruit.

Sometimes a small snack about 30 minutes before a workout is all you need to get an energy boost to get the best workout—but it’s important to test what agrees with your stomach and what does not. Usually avoiding high fiber foods is best—a banana, a small bag of pretzels, an 8-ounce glass of orange juice might be all you require.

After your workout—don’t drink back all of the calories you burned. Hydrate with water unless you’re working out intensely for over an hour. And refuel with a healthy meal such as salad, vegetables, baked sweet potato or brown rice and grilled chicken or fish.

Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.


Peggy, Week 11: What To Know On Your First Day At A New Gym

tilton fitness

We just joined Tilton Fitness and our first two days there have been very promising. The gym assigned two trainers to our family: Ann Erik is training me and my husband. TJ Loos is training Michael and Amanda. Ann is willing to push us each according to our own limits. She is aware of Peter’s diabetes and knee injury, and she has tailored his exercise routine accordingly. She also recognizes that I have been a couch potato, so we are starting out slow. At least she thinks it is slow. My arms and legs would say otherwise! TJ is young, so he speaks the same language as the kids. Amanda and Michael both like him.

Yesterday, Peter and I met with Ann for an hour. We began our session with the elliptical, to warm up, followed by the ropes–it seems every gym likes the giant’s shoelaces. Weights, resistance bands, stairs and more cardio rounded out our first session.

Michael and Amanda met us for Bodypump. This class is a series of weight bearing exercises put to music. We all worked to our own level. Personally, I found the music made the time go faster. Everyone liked the class, so I think it will become a family activity.

I am off this week, so Peter and I are going to try Spin class in the morning, if we can still move!

The most important thing to remember on your first day is: it is your first day! Do not expect miracles. This is your starting point—and there are great things to come.

What do you remember about your first day at the gym? Post a comment and tell me!


3 Ways to Stick To Your Workout

jason dobson

By Jason Dobson, certified personal and group trainer

You’ve got a lot of people competing for your attention: your family, your co-workers, your friends. It’s easy to let time at the gym fall by the wayside, but you’ve got to commit to being fit. Here are some ways to stay on track:

Strategy #1: Choose a Convenient Time to Work Out
Don’t drag yourself to the gym in the evening if you’re exhausted after a long day at the office. If you enjoy going to the gym at night, by all means, go for it. But if you have dinner to prepare and housework to do, find another time of the day to schedule your workout. There’s no one-size-fits-all solution. Try exercising in the morning, early afternoon lunch break, or evening. Just to see when you feel the strongest.

Strategy #2: Exercise with Your Family
I often find that when one person starts a fitness program, others in the family will follow suit. And that’s great motivation for everyone: Just knowing that you have a loved one who is inspired by you can encourage the entire family to have a healthier lifestyle. So have fun—and don’t be afraid to start some friendly competitions between each other either!

Strategy #3: Consult with a Personal Trainer
I know what you’re thinking: I’m giving you this advice because I am a personal trainer. But the truth is, you will have a better experience in the gym if someone knowledgeable helps you get started. And it never hurts to have someone around to support you—either with helpful tips or encouraging words.

Want to start getting in shape this summer? Feel free to email me at Jdondada2@yahoo.com or just stop into any of the four Island Gym locations in New Jersey. It doesn’t take much to get started—and the end results are well worth it!

Jason Dobson is a certified personal and group trainer. He is also the fitness director of Island Gym, in New Jersey. He worked with the Avagliano family during the first two months of our challenge.


Challenge Yourself: Turn Your Walk Into a Run

woman walking with headphones

Today Tiffany told us how getting a new pair of sneakers inspired her to start jogging again. If you’ve been walking regularly for several weeks, you might be itching to step up the pace, as well. Learn how to turn your walk into a run following our simple training plan.

How did you make the transition from walking to running? Share your experience in the comments below.