It’s a Beautiful Day for… Strength Training?

As warmer temps invite you outside more for summer activities, you may think it’s a given that you’ll get more active and stay slimmer. But as you add cardio activities like biking, hiking, running or tennis, do you tend to slack off on strength training and figure it all evens out because you’re burning more calories?

Not so fast. Cardio alone isn’t enough for weight management or staying fit and healthy overall. Yet it’s so easy to let it slip, especially in the summer when you just want to get outside.

Stay on track this summer with the helpful tips in this Q&A with certified personal trainer and Owner Operator of Fitness Together – Lenexa, J.R. Kuchta

Q. Why is it so important to include strength training (not just cardio) in a workout routine?

We actually like to refer to strength training as resistance training because it brings many benefits beyond just building strength. Whether you’re trying to lose weight, improve your mobility for sports, or simply move better throughout the day, incorporating resistance training into your exercise routine will give you added benefit than just doing “cardio”.

Understand that I’m not talking about “bulking up”; resistance training is about keeping the muscles strong and toned, while adding lean muscle.   And, as you may already know lean muscle burns more calories throughout the day than fat, another benefit of adding resistance training to your routine.

Regarding strength building, research has shown that resistance training, more so than just cardio, is one of the best ways to build lean muscle. Cardio can build some muscle, but resistance training is the most effective method. Resistance training also helps to support your joints – especially the shoulders, knees, and spine — by strengthening the muscles around those areas.

Q. Why is it so easy to neglect resistance training?

It’s the perception that it takes too much time. Many people think that this type of training needs to be done separately. The fact is you can get an incredibly great workout by incorporating strength training INTO your cardio routine.

Q. What are the best ways to integrate resistance training into a cardio regimen without adding a lot of time to my workout routine?
There are three ways to do cardio and resistance training in the same amount of time as a typical cardio workout. Some of these are just as easy to do outside as inside.

1. Full-body exercises/Compound Movements

Instead of doing just a squat or just a shoulder press incorporate the two into one efficient energy burning set.  Take a set of dumbbells that you can shoulder press about 12-15 times.  Stand straight with your feet about shoulder width apart.  Bring the dumbbells to the shoulder press position (dumbbells level with your ears or higher) Begin to perform a squat keeping the weight on your heels.  As you squat down extend your arms overhead.  Your arms should be extended at the bottom of the squat.  As you squat up the arms begin to bend back to the starting position.  If you haven’t done this exercise before it might feel a bit awkward so try it with no weight.

2. Increase the number of repetitions/Decrease Rest time.

A couple ways to get the heart rate up during your resistance training is to do two or three times the number of repetitions you’d normally do in a single set — and/or perform multiple sets with shorter rest times between sets. This will cause your heart rate to be higher during that same period.  One note is that if you are increasing your reps and/or decreasing your rest you may need to decrease the weight you use as well.

3. Intervals

Alternate 30 second to two minutes sets of high, low, and moderate intensity cardio with resistance exercises. For example, start with a brisk walk, then do some lunges, then sprint, then do pushups, then jog or do jumping jacks, then do crunches…in this type of workout routine it’s less important the exact reps or rest.  Rather, the key is to keep moving!

Q. What are the benefits a hiring a trainer?

People get trainers because they’re not sure what to do. If you try an exercise you saw on TV, injure your back and can’t work out for two weeks, that’s not gaining you anything. A trainer can observe and evaluate whether you’re at an appropriate level of conditioning for higher intensity, higher impact activities, and design a program specifically for you.

And if you’re getting bored with your routine you’re probably not working out as hard or as often as you would like, a trainer is a great way to add newness that gets you excited about working out again.

Not seeing the results you want? Not sure if you have good form? Just need new inspiration? Ask Fitness Together about a personal training consultation including an assessment of your health and fitness condition today. We’ll match you with the best trainer for you based on your goals, priorities and preferences, and we’ll even map out a Nutrition Together nutrition plan customized for you to help you maximize the benefit of your workout program.  Just call Fitness Together today at 913.393.3988 to set an appointment.  For more information visit www.ftlenexa.com

Consult a doctor before beginning any new fitness program

Sleep… Don’t Skimp If You Want Optimal Weight Loss & Health Benefits

You’ve been working hard to get in your exercise sessions and eat a healthy balanced diet, but are you still feeling a bit sluggish?  Don’t have the energy to greet the day with enthusiasm?  Hit a plateau on dropping those last few pounds?  What are you missing?

Diet, Exercise…And SLEEP

It may be as simple as having a regular schedule of good nights’ sleep.  Adequate sleep is necessary for healthy functioning.  Research shows that sleep regulates mood and is related to learning and memory functions.  When we sleep well, we wake up feeling refreshed and alert for our daily activities.  Sleep affects how we look, feel and perform on a daily basis, and can have a major impact on our overall quality of life.

What happens when you sleep?

To get the most our of our sleep, both quantity and quality are important. When we are sleeping, our bodies follow a pattern of alternating REM (rapid eye movement) and NREN (non-rapid eye movement) sleep throughout a typical night, in a cycle that repeats about every 90 minutes.

NREM is about 75% of the night; during this stage we are relaxing, our breathing and heart rate slow, our body temperature drops, we begin to fall asleep and move toward the deeper sleep.  During this stage, the blood supply to the muscles increases, hormones are released, such as growth hormones, allowing for tissue growth, repair, and development (especially in the muscles).  Also happening during this stage is our energy levels are restoring.

REM sleep accounts for about 25% of the night.  During this stage, we are in deep sleep, where our body becomes fully relaxed and our muscles are shut off.  While the brain is active (and typically dreaming) during this stage, this is thesleep stage that will support our daytime performance and function.

If our sleep is cut short, the body doesn’t have time to complete all of the phases it needs for muscle repair, memory consolidation, and release of hormones regulating growth and appetite.

Here are a few key benefits of regular good night’s sleep:

• Learning and memory. Sleep helps the brain to commit new information to memory.
• Metabolism and weight. Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates and by altering levels of hormones that affect our appetite.
• Safety. A lack of sleep contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
• Mood. Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
• Cardiovascular health. Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
• Disease. Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

How much sleep do you need?

There’s no ‘magic number’ here.  Different age groups need different amounts of sleep and sleep needs vary by individual.  Here are the recommended ‘rule-of-thumb’ ranges:

• Teens (11-17) 8.5-9.25 hours
• Adults 7-9 hours
• Older Adults 7-9 hours

To determine how much sleep you need, it’s important to assess your own individual needs and habits.  See how you respond to different amounts of sleep, pay close attention to your mood, energy levels, and health after a poor nights sleep, versus a good one.  Determine how often you get a good night’s sleep, if it’s not often, then you may need to consider changing your sleep habits.

8 Tips to Get Better Zzzzzz’s….

1. Cut Caffeine.  The effects of caffeine can take as long as eight hours to wear off.  So if you drink a cup of coffee or soda in the afternoon and are still tossing at night, caffeine might be the reason.  Cutting out caffeine at least four to six hours before bedtime can help you fall asleep easier.

2. Avoid alcohol as a sleep aid.  Alcohol may initially help you fall asleep, but it also causes disturbances in sleep resulting in less restful sleep.

3. Relax before bedtime.  Stress not only makes you miserable it wreaks havoc on your sleep.  Develop some kind of pre-sleep ritual to break the connection between all the day’s stress and bedtime.  These rituals can be as short as 10 minutes or as long as an hour.

4. Keep your bedroom quiet, dark, and comfortable.  Use earplugs, window blinds or curtains, set the temperature between 68-72 degrees—everything possible to create the ideal sleep environment.

5. Eat right, sleep tight.  Try not to go to bed hungry, but avoid heavy meals just before bedtime. And avoid any specific foods that you know cause you trouble, such as spicy foods that cause heartburn.

6. Avoid napping.  While a nap sounds like a good idea after a long day, napping can only make matters worse if you usually have trouble falling asleep.  If you do, keep it brief, between 15-20 minutes.

7. Keep pets off the bed.  Allowing pets to sleep with you can cause you to wake during the night, either from pet movements or allergies.

8. Avoid watching TV, eating, and discussing emotional issues in bed.  These activities can wire up your brain, making it difficult for you to fall asleep.

(WebMD.com “Sleep Guide”)

J.R. Kuchta

Certified Personal Trainer

Owner, Fitness Together, Lenexa

Serving Lenexa & Olathe

Personal Training Lenexa 66215

Personal Training Lenexa 66220 Olathe 66061 Olathe 66062

Is Emotional Eating Sabotaging Your Weight Loss Efforts?

If you’ve ever worn (or chuckled at) one of those “I run so I can eat” T-shirts, this info is for you! How you eat goes hand in hand with your workout plans and is proven to bring people’s weight loss goals into their grasp more quickly and easily. Try these top 10 strategies from experts with our Nutrition Together program to help you spell double trouble for extra pounds!

1. Eat healthy to stay healthy.

Studies show that people who eat an unhealthy diet (loaded with fast-food meals, sugary drinks, high-fat snacks, lots of desserts/sweets, and low in fruits and vegetables) have significantly higher rates of chronic disease such as high blood pressure and heart disease. The most successful weight loss programs provide clear and uncomplicated nutrition guidance via tools such as “this is a healthier choice than that” food graphics.

2. Lose weight at a safe rate.

Weight lost too quickly often returns — sometimes with additional pounds. The safest diets promote weight loss of no more than two pounds (or 1% of total body weight) a week.

3. Learn how to control emotional eating.

Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions.

4. Control calories and portions.

Research has proven time and again that to lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio. Nutrition Together uses a special “food-weight” system to help make these calories-in, calories-out calculations quick and easy to do on the fly — so you can still eat the foods you love and lose weight.

5. Keep a journal.

Studies show that people are most successful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further with an Accountability Journal to help you track both eating and exercise choices.

6. Weigh yourself often.

Frequent weighing is proven to help clients achieve and sustain weight loss. Not weighing in is actually associated with greater weight regain. The Nutrition Together program encourages private, weekly weigh-ins, as well as periodic body fat and waist circumference measurements.

7. Get support and rewards for your successes.

Weekly contact with a support person — and small rewards along the way — are proven to increase the likelihood of maintaining new healthy habits. Ask for details about our Nutrition Together program that spurs you on with contests, prizes, online support and nonfood rewards for your accomplishments!

8. Eat small, frequent meals.

The more meals and snacks you eat a day, the healthier your weight is likely to be. Eating breakfast and eating frequently increases total calorie burn. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day.

9. Choose the macronutrient content of your meals wisely.

The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. For example, protein reduces appetite and costs your body the most calories to metabolize. Fiber is filling and helps keep hunger at bay, helping you make wiser choices at major meals.

10. Include strength training, not just cardio.

The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control. Fitness Together and Nutrition Together offer the ideal combination, (healthy eating advice and exercise) under one roof, with private, personalized one-on-one personal training workouts and nutrition guidance.

Nutrition Together offers a calorie-controlled nutrition plan that, when combined with the Fitness Together exercise program, results in a safe and effective rate of weight loss. For more information about how Nutrition Together can help you succeed at your weight loss goals, contact  J.R. Kuchta, owner of Fitness Together in Lenexa at (913) 393-3988.  Fitness Together provides personal training and nutrition services to residents of Lenexa and Olathe.  

Emotional Eating – The Weight Loss Saboteur

You’ve made the resolution to lose weight and get in shape.  You started off strong eating healthier and beginning to workout and then WHAM!  Something comes up in your life and you become derailed.  There are a million things that go on in our lives and when negative events start popping up, it is easy to turn to food as a way to soothe the emotional and physical pain we feel.  There is a HUGE connection between your emotions and the food you eat.  Here is an awesome article from The Mayo Clinic to read so you become more aware of YOUR mind/food connection.  The more you are aware of what is going on, the more you can control it.

http://www.mayoclinic.com/health/weight-loss/MH00025

In Good Health,

J.R. Kuchta

Owner, Fitness Together Lenexa

Certified Personal Trainer

Be S.M.A.R.T This Year With Your Resolutions

What is the #1 New Year’s Resolution, year after year?  You guessed it… losing weight and getting in better shape.  But according to a new study, six months after Jan. 1, only 46 percent of those who make New Year’s resolutions have fulfilled them, says John C. Norcross, a professor of psychology at the University of Scranton who has conducted at least three studies on resolutions in recent years.

So how do you make sure that you succeed this year?  First of all, you need to set S.M.A.R.T goals.  Now grab a pen and write down your resolutions using the S.M.A.R.T formula listed below (and you SHOULD write them down because you are much more likely to succeed).

¨ Specific – A specific goal has a much greater chance of being accomplish than a general goal.  To set a specific goal you must answer the six “W” questions—who, what, when, where, which & why.

¨ Measurable – Establish concrete criteria for measuring progress toward the attainment of each goal you set.  When you measure your progress, you stay on track and reach your target dates.  To determine if your goal is measurable, ask questions such as…How much? How many? How will I know when it is accomplished?

¨ Attainable – You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps.

¨ Realistic – To be realistic, a goal must represent an objective toward which you are both willing and able to work.  A goal can be both high and realistic; you are the only one who can decide just how high your goal should be.  But be sure that every goal represents substantial progress.

¨ Timely – A goal should be grounded within a time frame.  With no time frame tied to it there’s no sense of urgency.  If you want to lose 10 lbs, when do you want to lose it by?  T can also stand for Tangible—A goal is tangible when you can experience it with one of your sense.  When it’s tangible you have a better chance of making it specific and measurable and thus attainable.

Don’t just say “I’m gonna lose some weight this year” and leave it at that!  Make a plan, write it down and come back to that plan often.  Also, don’t make it an all or nothing situation.  If you have a setback, just regroup, review your plan and dive back in.  If you need any help setting goals, give me a call at 913-393-3988 or send me an email at jrkuchta@fitnesstogether.com

In Good Health,

J.R. Kuchta

Certified Personal Trainer

Owner, Fitness Together Lenexa