3 Exercises For Perfect Posture

3 Exercises For Perfect Posture


Poor posture hurts! Plain and simple. From low back pain, to neck stiffness, low energy and even loss of inches of the vertical nature, and for those of us who are already vertically challenged (raising my own hand) we can’t afford to give up any more because of bad posture.

As most of my clients are 40 years old and up, over the years I have been able to make myself look like David Copperfield in their eyes by fixing their posture and in turn many of those aches and pains I mentioned above. The secret? Well first I identify why your posture is poor then I program exercises to help that.

Typically poor posture is due to 3 issues that are happening in combination.

  1. Low core strength

  2. Poor mobility in the hips and spine

  3. Lack of use of the mid back muscles

Today I want to share with you a 3 exercise workout that you can do every day to improve those issues. The workout is also the first workout in my upcoming Fit For Christmas 60 Day Online Program that starts October 20th. Enjoy.

Watch: Perfect Posture Workout

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569


Stop S.A.D. With Exercise

Stop S.A.D With Exercise

Well it’s that time of year again, the days are getting shorter and catching enough sun rays for positive health is only going to happen on your winter destination vacation.

It’s around this time of year when seasonal affective disorder (SAD)  starts to ramp up, especially here in Alberta. Why is that important? Well if you suffer from it you will know that your mood is more depressed, your energy levels are lower and you have a general feeling of malaise which can lead to lower metabolism, lower strength and lower quality of life.

The good news is, there are plenty of actions you can take to reduce or even eliminate the effects of SAD. Including exercise, spending time in full spectrum lighting, making sure your keeping up with the right amounts of vitamin D and doing things that reduce stress.

Being a fitness expert, I’m going to share with you some simple tips you can do to use exercise to your advantage to combat SAD.

  1. Schedule in 30 minutes a day for exercise. In general 2-3 days of resistance training and 4-5 days of cardio/yoga/walking which ever you enjoy. Resistance training a few days a week however is a must, as working your muscles maintains your bones, strength and muscles mass which are keys for both circulating blood flow and keeping your metabolism up.

  2. When you are doing your resistance training try to workout at an intensity that is about a 5 - 7 out of 10 in terms of difficulty, you should finish your workout feeling like you could have done a little bit more.

  3. Aim to improve your active living movement until you are over 8,000 steps or 45 minutes a day most days of the week. If you are already there, during the winter months stay on top of it.

That’s it. Pretty simple. If you need a resistance workout to help you get started at home, here is a simple one.

CLICK HERE TO SEE THE WORKOUT

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Motivation Is Not The Key

“I just need some motivation”

If I had a dime for every time I heard someone tell me that I would probably have more money than Oprah.

Motivation is like a wave, it builds for a short time then peaks and finally disappears back into the sea. In other words it comes and goes. If you rely on the wave of motivation in order to get up and start exercising you are unlikely to maintain any kind of consistency. You will be constantly be controlled these waves and fall into the yo-yo of being a little bit more fit and then back to where you started. With each passing wave you start to feel in less control until one day you just give up (usually 19 years for women and 9 for men).

Think about exercise as you would brushing your teeth. It doesn’t matter if you have a good day, bad day or are really rushed in the morning, like clockwork you brush your teeth nearly every morning. It doesn’t require waves of motivation to do it because it’s a habit. That’s where you need to get with exercise if you want to get results that matter and that last.

But how do you do this?

Here are a few simple but important steps that have nothing to do with waiting for motivation.

  1. Find your deepest reasons why you want to exercise. Why is it even important to you? Everyone has their reasons, it has to mean something to you that provokes some sort of emotion. Go deep into it. Saying “I exercise to lose weight or feel better” isn’t enough. Why is that important to you? Go deep into it and be specific. In that why discovery you will find all the “motivation” you need.

  2. The exercise you did in tip 1 above… WRITE IT DOWN and review it daily. At first reviewing it will be easy, but after a few weeks it will get annoying, stick with it because every time you review it your subconscious is taking notes that this is important and it makes it easier to stay consistent with exercise.

  3. Schedule your workouts in your calendar and remember you are a VIP! Treat your appointments with exercise as VIP treatment, after all this is your health we are talking about. Even if it’s 10 minutes, schedule it in and check it off.

  4. Days you feel worse than usual employ the 5-4-3-2-1 method. In your head or out loud countdown from 5 to 1 and like your would say “blastoff” if you were a rocket, physically get up and put your shoe on. Chances are good once you have done that you are going to get your workout in. Countdown and do nothing, well, now you are in a battle with willpower, and that’s not the best tool either.

Do you have any tips that get you to stay consistent with exercise? Let me hear them.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Top 4 Weight Loss Mistakes

Top 4 Weight Loss Mistakes

Everyone makes mistakes, it’s part of being human, and when it comes to the wacky world of weight loss mistakes are plentiful. But try not to be too hard on yourself because most people are making the same ones you have made and maybe are making right now. Let’s see if I can help you avoid making any more with this list of top 4 weight loss mistakes.

 

Mistake # 1 Eating “Diet” Foods

It’s easy to gravitate towards foods that are marketed as “healthy, sugar free, low fat or low carb” however many of these foods are not any better or worse, provide no nutritional value whatsoever. Low fat for example is often filled with sugar while low carb is often high in fat. Veggie “chips” while low in everything, provides no nutritional value and provides little satiety meaning you will be just as hungry if you ate nothing. It’s also easier to overeat these types of foods because we think it’s healthier. The best foods to eat for fat loss are your whole natural foods like veggies and lean protein. Fibrous foods and high protein foods increase the thermic effect (how many calories it takes to turn food into fuel) and make you feel full for longer with small portions.

 

Mistake # 2 Trying To Change Everything At Once

I get it. We live in a fast paced world where things change in almost an instant. That cell phone you bought yesterday is already out of date, your kids first day of school was just yesterday and now they are asking for the car keys. You jump on the internet everyday and see people making amazing body transformations and think you can just change everything like they did and be the next transformation. But in reality, the human body is still rather archaic and doesn’t like to make huge changes so rapidly, and that goes for your brain as well. It becomes too overwhelming for most people and by week 8 you’ve gone completely off the rails deeming yourself a failure, when in fact you are just a normal human who’s only mistake was your strategy. Instead of doing everything at once, make small changes that you can confidently stick to. For most people that means one or two changes every month. Oh and those amazing transformations? Often they are either the exception rather than the norm or they did it with small changes, you just never got to see that part of their story because …. Well…. It doesn’t sell.

 

Mistake # 3 Going To Extremes

Think you have to cut out carbs, never drink a glass of wine again, go “30 days without sugar”, workout until you want to puke or do some weird “cleanse” to lose weight? All of these things are “shiny objects” that attract your emotional state of wanting to lose weight NOW! But weight loss of the permanent kind is not about going to some extreme measure for a temporary drop on the scale that you could never keep up with. These tactics won’t serve you long term and can often be harmful to your health. Instead think about your lifestyle, the movement you do each day and how you are eating and planning to eat. Every morning ask yourself “how can I make this a little better?” That’s the game you are in and the more consistent you are at being a little better the more the results will come and they will also stick around for the rest of your life.

 

Mistake # 4 Focusing On The Finish Line

Most people look at weight loss as something they want to get over and done with a quick as possible and when it’s over they can get back to “normal”. I call this the “dieter” mentality and it almost never serves you well. Focusing on the outcome as though it is an end point of the journey misses the point and you either end up with minimal results or becoming the classic “yo-yo dieter for 20+ years”. Instead of focusing on the outcome think of you weight loss goals as you would your favourite song. You aren’t waiting for the song to be over, you are enjoying it in the moment as it’s playing. The habits you have to do to lose the weight permanently are the same ones you have to do to maintain that, so focus on those actions and “enjoy the music”.


 

Which of these mistakes have you made? How will you approach your weight loss goals differently after reading this? I would love to hear about it, feel free to email at rob@rmfit.com and tell me about it.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Go Beyond Skin Deep

Go Beyond Skin Deep

Most people want to be stronger, leaner, have more energy and be more flexible and pain free. At some level you want all of these goals or at least two of them. But it’s hard to make progress at times for various reasons, but one of those reasons is often what’s going on between the ears.

When I talk about goals with clients the first thing they talk about is what they can see either in the mirror or in their physical performance or both. But it always goes beyond skin deep. As I continue to probe with questions we get into the truth of it, we get into their deep reasons why weight loss, or being stronger or having more energy is important to them. It usually comes down to being able to do things in their lives that improve their confidence and quality of life in some way.

This is extremely important because those deep reasons “why” are what will motivate you to keep going when the going gets tough… and it will get tough, making a change always is.

I want you to think about your deep reasons why you want to get into better shape. Have that conversation with yourself, get to the deep emotional reasons why… I’m guess it doesn’t have anything to do with a number on the scale. Once you know those deep reasons why, make that the measuring stick rather than a scale or how many pushups you can do. Sure those things are nice to see change, but you will no longer be rules by those numbers, instead ask yourself if you are getting closer to or achieving those deep reasons why as that is far more important to feeling fulfilled in your fitness goals and the actions you are doing to reach them.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Do This Workout Anywhere, Anytime!

Do This Workout Anywhere, Anytime!

Earlier this year on May 1 I launched a free group on Facebook called Andy's Workouts in honour of my grandfather Andy who taught me to value living a healthy lifestyle and to enjoy it. 

Today I wanted to share the original workout that I did many times with my grandfather as a child. 

This workout of 3 exercises can be done anywhere, anytime and can take as little as 2 minutes. In the video I also provide modifications to each exercise so that all levels of ability can participate and learn healthy functional movement. 

CLICK HERE TO GO TO THE VIDEO

If you would like to join the Andy's Workout group simply search on Facebook for Andy's Workout and ask to join and I hope it's a catalyst to help you :) 

Thanks

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Your Questions Answered! May 2018

Your Questions Answered

Over the weekend I had the pleasure to receive some questions about health and fitness from you. 

I have answered them in video form. Enjoy!

Question 1: I'm trying to lose weight, do I need to eat 6 times a day?
Answer: CLICK HERE TO FIND OUT

Question 2: What core exercises burn the most belly fat?
Answer: CLICK HERE TO FIND OUT

Question 3: I'm a woman over 50, is lifting weights dangerous for me?
Answer: CLICK HERE TO FIND OUT

If you have any more questions, I would be happy to answer them. There are no silly questions and you don't have to give me your name if you wish to be anonymous.

Send your questions to rob@rmfit.com  

Thanks

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

The NEAT Secret to Fat Loss

I hope you had a NEAT weekend! I know I did and I’m happy I did. Now you may have noticed that I used the word NEAT in all caps. No, no it’s not because I think it’s the greatest word to say in the English language, that word is boing (seriously you can’t say it without thinking about something fun) but I digress.

In fact NEAT is an acronym for possibly the most underrated element in your fitness and healthy lifestyle repertoire. It is also one of the most important ones.

NEAT stands for Non Exercise Activity Thermogenesis

Basically NEAT is the energy you burn through activities in the day that aren’t associated with formal exercise sessions. Yes going for walks, moving furniture, mowing the lawn, chasing after a 19month old son… running as fast as you can to the change table after his diaper gets… well you know; are all good forms of NEAT. Now before you roll your eyes and brush off yet another “active living” article, think about the impact of NEAT on your lifestyle and your waistline.

NEAT can account for a large amount of calories burned day in and day out, year in and year out with painless effort.

We know that these days high intensity interval training is all the rage, and for good reason, it burns lots of calories in a relative short amount of time. The problem is that you have to work your fitness level up to a point where high intensity interval training is effective enough to produce a desired effect. The other downside is that it can exhaust you so much that you actually move less through the day basically nullifying the calorie burning effects of the workout. While NEAT when applied can painlessly increase the amount of energy your burn, and of course if you can do both you have a super burn tandem.

One other thing that NEAT does better than any other form of exercise is that it seems to have very little effect on hunger compared to high intensity interval training which is important if you are eating less calories in order to lose fat.

For the next two weeks be aware of just how NEAT you are and look for ways to improve so you can burn more calories and gain more stamina day in and day out and have your health and your waist line thank you for it.

Here is an example of a High NEAT day.

Wake up in the am. Have breakfast; take the dog for a short walk (10minutes)

Take 4-minute stretch break at work every hour (set a reminder on your phone, do it with a work mate)

Every “smoke” break your co-workers have, give yourself a “health” break and move

I know working through lunch seems like a good idea, (maybe today will finally be the day that working through lunch = getting caught up…. HAHAHAHAHAHA) Instead make lunch time, mobility time or walk and laugh time with co-workers

Take the stairs, not the elevator

Learn to dance, go out on a mini “city adventure or hike” Learn to garden, every commercial break or break between binging on Netflix, get up and MOVE.

And on the weekend, you have plenty that you can do to move more especially during these summer months.

If you are a numbers person get yourself a fitibit® pedometer and aim for 8,000+ steps a day.

There are so many ways to be NEAT. It’s easy to do and when done consistently in a way that’s mostly fun for you, the more effective it will be.

P.S.

Next week I'm busting some myths about fitness and health. I have room to fit in two more questions, if you would like me to "clear the air" on a particular subject, send me an email rob@rmfit.com.

Thanks

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Stay Hydrated, Lose Inches (5 Tips)

Stay Hydrated, Lose Inches (5 Tips)

Finally it seems that summer is upon us. The time for sipping on a cold drink on a patio, BBQ’s with friends and family and more outdoor activity is going to be a big part of life for the next 4 and maybe even 5 months. 

This time of year also calls for more awareness around staying hydrated while out and about. I always tell my clients, “master hydration and you get a winning situation for your health and your waistline. 

Here is the laundry list of benefits from getting enough fluids in:

  • Regulates Body Temperature
  • Lubricates Joints
  • Moistens Mouth Nose & Eyes
  • Protects Organs & Tissues
  • Helps With Bowel Movements
  • Key Component To Kidney & Liver Function
  • Carries Nutrients & Oxygen to blood cells
  • Helps to dissolve vitamins and minerals so the body can absorb them
  • Help manage appetite

Naturally you can see there are plenty of great health benefits to getting in the right amount of fluids. But how does that help your waistline?

For starters, drinking more zero calorie fluids helps you to feel more full between meals making you less likely to snack. Also sipping on fluids during a meal makes you more likely to eat less. 

It’s pretty simple, but I also give my clients a guideline to strive for and defined a protocol for mastering hydration. Here it is:

  • Drink enough water each day so your urine is pale yellow to nearly clear most days. (Usually 8-14cups for most people, but it varies from person to person and day to day based on activity level, how much fruits and vegetables you eat, having soup and cereal etc.  So work on finding your optimal level, mine is 14-16 cups a day.
  • Consume 4 or less total cups of calorie containing drinks in the week.

Note: If you normally have 1-2 cups of coffee or tea with 1 sugar and 1 cream or less, you can count that as a non-calorie drink.

And finally, if you need some strategies to get more fluids in the day here are 5 battle tested tips:

HOW TO INCREASE WATER INTAKE

1. Have 1-2 cups with each meal

With each meal take sips in between bites. This also helps with slowing down your meal. Or simply start or end your meal with a big glass

2. Set an alarm

Set your alarm to go off at certain intervals in the day as a reminder to drink 1⁄2cup to 2 cups of water. Popular times in the past are: 9:30am, 1:45pm, 3:30pm

3. Carry A Water Bottle Around

Get yourself an eco-friendly water bottle that you can sip on during the day. Depending on the size, tie some elastic bands over the bottle and remove an elastic each time you drank all the water and had to refill. This reminds you of how much you had and how much more you need to drink.

4. Add Flavor For Variety

Adding citrus, fruit or cucumber and mint to your water is a great way to add some variety and give you an extra kick of nutrients at the same time.

5. Weed Out The Liquid Calories

If 4 Cups or less of calorie drinks is too hard, start with weeding out a little at a time. A “Tall instead of a Grande, 1⁄2 a can instead of a full one etc.

Start tracking how many cups of fluids you have in a day and how many of those are from calories and look to improve how many zero calorie drinks you have and lower the calorie containing beverages and enjoy the summer. 

If you’d like to know how to make sure you drink more water, especially to help you achieve your fitness and weight goals, I have created a special 1 page hydration tip sheet for you.

If you would like to have it, simply click here to download.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Andy's Workouts, Beta Edition

Andy's Workouts, Beta Edition

"Today we are going to do an Andy's Workout." 

Those were the words that drew curious expressions on every clients face this week as I had something special in store for each of them. 

"Who's Andy?" my clients would ask.

I would direct there attention to the three bronzed photo's hanging in my studio. 

Robin-Mungall's-Grandfather-Andy-1.jpg
Robin-Mungall's-Grandfather-Andy-2.jpg
Robin-Mungall's-Grandfather-Andy-3.jpg

"This is Andy... My grandfather and a man who serves as a constant inspiration in my life." 

The photo's were taken back in the mid 1930's (1934 I believe). They show my grandfather (Andy) and his friend during one of the athletic shows they performed back in the day. 

They would paint themselves in gold and put on a display of athleticism, strength and grace. It wasn't about bodybuilding or being sexy it was about being fit and healthy. 

Aside from being very fit, he was also a charitable family man with great integrity, an entrepreneur and recipient of Canada's Citizenship Award 13 times, and he loved chocolate even more than me. Not one day went by where a half eaten chocolate bar couldn't be found in his pocket. 

Growing up, he was my biggest role model. One of the things that he impressed on me was the importance of fitness, and through example I learned a few simple things to stay fit. 

When I would visit my grandparents in the summer I would wake up in the morning and catch my grandfather doing a little bit of exercise in the morning. 3 exercises to be exact. Before doing anything else he would get a little something done. It took 5 minutes maybe. Then some days he would do those exercises again just before lunch and I would do it with him. He would tell me that it's important to do some exercise everyday and make your muscles move. 

Nowadays as a fitness professional I reflect on those times with more thought than just a fond memory, it's something that I should be sharing with the world. Especially for anyone who is feeling stuck or struggling with getting something going. But mostly for anyone who wants to live a healthy lifestyle. 

So over this past week with clients I took them through a series of simple to do exercises that they could do anywhere, anytime. You could use these workouts to just do a little something in the morning, and repeat them (if you wanted) at lunch and when you get home from work and before bed without it being "gruelling". You could do it just once a day to supplement your gym workouts, or as part of an active and healthy lifestyle where things like bone density and muscle tone are important to you. You can also use the same movements in the gym and add dumbbells to them and make it a full workout. 

I loved sharing these workouts and seeing the look of satisfaction on my clients faces as a solution to some roadblocks around being consistent with exercise. 

So I'm going to continue sharing that feeling with you by opening up the opportunity to do Andy's Workouts for Free. 

- Feeling stuck and not doing any exercise? Andy's Workout is For You

- Want a supplement to your current workouts? Andy's Workout is For You

- Concerned with maintaining mobility, bone density or muscle tone? Andy's Workout is For You

- Having a hard time getting motivated to make lasting changes in health and fitness? Andy's Workouts is for you! 

So here is what I propose:

Starting First Week of May 1st Thru September 30th I would like to take some people in a private online (and possibly in person workshop) and teach you the Andy's Workout System (Beta Edition) complete with healthy lifestyle coaching doing things the way Andy did them. 

Here is what to expect:

- Complete an Andy's workout everyday (minimum 1 set of 3 exercises) 

- Private Facebook Group (This is how I can deliver instruction to everyone in the group)

- Lessons in eating healthier

- Lessons in active living

- Lessons in healthier mindset for confidence and self esteem

- Lessons in better sleep

- Lessons in self-motivation

- Support and Accountability

- Your health and fitness questions answered

- Chance to win prizes (random draws plus grand prize)

Now I am literally just throwing this group together, which is why it's going to be free, but as with everything I do, I will be bringing my coaching skills to you online. 

This is not for you if you don't want to put in any work, don't want to make changes in your health, are expecting some strange fad diet or are expect to be perfect. 

You have to be prepared to take small action, feel good and embrace the progress mindset over the "perfectionist" mindset. 

You have to be reasonably injury free (we all have that one wonky knee or stiff back) and if you have any health issues you must always get the ok from your doctor that it's ok to participate in any exercise program. 

You have to be under the age of 80 and have a Facebook profile to participate currently.

Let me know if you want to be put on the list to join the Beta Edition of Andy's Workout Program!

One more thing:

If you document your workouts and stay accountable to the program for at least 129 of the 153 total days you will be entered into a draw for a special prize! 

Thank you and I look forward to helping everyone who joins live a healthier lifestyle.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

How To Have Better Skin, Lose Weight And Gain Energy

How To Have Better Skin, Lose Weight And Gain Energy.

Here’s a hint: It makes up 60% of your bodyweight. And you need to keep replenishing it!

It’s no secret that you MUST drink a fair amount of water every day.

Since you also lose large amounts of water every day through urination, bowel movements, perspiration, skin evaporation, and breathing, you need to replenish what’s lost or you’ll become dehydrated. In fact, your brain triggers your thirst mechanism if you don’t replace water quickly enough.

PS - Even though it’s a liquid, if you drink alcohol, it interferes with the communication between your brain and your kidneys, sometimes causing you to excrete too much fluid. That’s why you may feel thirsty, even if you’ve drank alcohol.

Many people like the idea that drinking a lot of water can help you lose weight. Be aware though, that drinking water doesn’t directly lead to losing weight, but it’s often a side benefit.

Indirectly, when you drink more water, you’re less likely to eat more calories. Fewer calories also usually means eating less sodium, saturated fat, bad cholesterol, and sugar. In fact, according to WebMD, one extra cup of water a day will save you 68 calories. Three extra cups will save you 205 calories, which is as many calories as you would burn by walking 5 KM.

However, don’t think you can eat more, or sit on your butt more, just because you’re drinking more water. It simply means you’re filling up on water instead of on food.

Another way to help you lose weight as a result of increased water intake is to choose foods with higher water content - such as fruits, vegetables, broth-based soups, oatmeal, and beans - that are healthier and more filling.

When you’re exercising, you have to be intentional about replacing lost fluids with water. In addition to slaking your thirst, you also energize your muscles. Strenuous exercise can deplete the electrolytes in your cells, which leads to muscle fatigue. To perform at your best, drink more water!

Want to keep looking young? Your skin contains a lot of water and will begin to look dry and wrinkled if you don’t stay hydrated.

And let’s get “down and dirty” to talk about how important water is for removing waste products from your body.

Your kidneys need plenty of water in order to clean out and eliminate toxins and waste. When you don’t have enough water in your system, urine concentration, colour, and odour increase because the kidneys hold onto it longer. And kidney stones are often a result of not drinking enough water.

Feeling constipated? If you’re not drinking enough water, your colon pulls water from your stool to remain hydrated… and you end up with constipation. Drink water and eat fibre to keep things moving!

In addition, adequate hydration:

●      Keeps your temperature normal

●      Protects all your tissues and organs

●      Lubricates your joints

But not everyone loves to drink water. So how do you make sure you drink enough?

 ●      Squeeze in a little fresh lemon, lime, strawberry, or cucumber. Mix up the flavors in your water bottle and add variety to your life!

●      Drink water with every meal

●      In fact, drink water BEFORE every meal and fill up your belly before sitting down

●      Carry around a refillable bottle of water - keep one in your car, in your bag, at your desk, etc. - and refill it with fresh whatever whenever you get a chance. (Side note: washable refillable bottles not only save you money, but are also MUCH better for the environment than disposable plastic bottles…)

●      Eat more fruits and vegetables that are high in water content

If you’d like to know how to make sure you drink more water, especially to help you achieve your fitness and weight goals, I have created a special 1 page hydration tip sheet for you.

If you would like to have it, simply click here to download.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Sore After A Workout? Here’s What To Do About It.

Sore After A Workout? Here’s What To Do About It.

stretching-muscles-300x164.jpg

Have you ever been sore after a workout before? Ha, who am I kidding, of course you have. I’m sure many of us have felt that kind of muscles soreness after an bout of physical exercise that was above our normal tolerance level. This effect that tends to happen the next day or even a few days later (why is always worse 2 days after?) is known as “Delayed Onset Of Muscle Soreness” or DOMS for short.

While it’s not entirely known why this soreness happens, it’s widely thought that it is part of the repair process to micro-trauma in the muscles and is made especially worse when we perform a lot of eccentric muscle actions (lengthening of the muscle contraction, i.e. lowering the dumbbell in a bicep curl exercise).

I can remember a conversation I had with a new client of mine a few years back, she said something along the lines of “Oh sweet joseph! My legs are sore from last workout shouldn’t w just stretch… for the love of Pete let’s just stretch… or nap.” Of course she was kidding about the nap (or was she?). I explained to her that while the DOMS effect might make you think you should just stretch or do nothing, the opposite can actually help to alleviate the soreness. Exercising can actually help to reduce the DOMS effect.

So before you throw in the towel on your workout know that showing up again for another training session might just be the very thing you need to get the blood moving and the DOMS taken care of.

Here are a few other tips to relieve sore muscles:
– Get a massage (I recommend everyone get a massage at least once a month)
– Stay hydrated
– Eat plenty of nutritious fruits and veggies
– And while I have no scientific evidence, a low sodium diet seems to help me or at least when I have more salt in my diet after a hard workout I am “hobbled” sore.

Having said that, there are a few caveats when it comes to DOMS and working out.

The first caveat is that you soreness should only last 24-72 hours at most and 72 is the high end. If you are still sore after that you can rest assured you likely over did it in your last workout, think about taking it easy for a few workouts.

The second caveat is that it’s important to know the difference between muscle soreness and something worse like a strain or a pull. Pain = NO GAIN and you should take time off and perhaps see your physician if it worsens.

The third and final caveat is that it’s important to know that being sore after a workout shouldn’t be the goal. Your purpose for working out is to get better at something and to improve your health. While most of us sometimes wear the soreness as confirmation of a workout (I’m guilty of this sometimes as well) there is no science behind performance and health improvement and muscle soreness. Chase progress not soreness.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

It’s pretty sneaky. Here’s how to protect yourself.

I want to tell you a riddle today, about DHMO.

It causes death if you accidentally inhale it, even in small quantities. Prolonged exposure to solid DHMO causes severe tissue damage. It’s a major component of acid rain. In a gas form, it can cause severe burns. It contributes to soil erosion...

It’s sometimes called Dihydrogen Monoxide. But it’s also known as… H20! :-)

There’s a whole website created about DHMO (http://www.dhmo.org/facts.html ), written by a college professor who wanted his students to learn to think critically about what they read, and not just take things at face value.

School librarians around the world use this website to “trick” their students into doing research about this compound, only to watch their eyes open wide when they realize it’s just water! When this happens, the students are at first pleased with themselves for figuring it out, and then a little sheepish, as they realize how gullible they often are.

This lesson is just as relevant when you’re reading information about health and fitness.

You have to read everything with a critical eye, asking yourself, “Does this make sense? Where did they get their information? Who ran the studies behind this idea? Are they reputable?”

Just like students are learning to read and think critically in their school libraries, adults - many of whom didn’t grow up with the internet at their fingertips, so aren’t used to the flood of information currently available - must also read carefully and consider the source!

Every new “fad diet” that comes out may be based on proven scientific information… or it may simply be based on some new theory that a charismatic leader has decided to push out to the public as a way to make money.

Besides, some diets are right for some people, and other diets are right for other people. So deciding if something is not only accurate and research-based, but also relevant to YOU, is critical.

One place where you really have to read carefully is the grocery store. All those food labels can be pretty misleading!

For instance, if it says, “made with whole grains”, you may think it’s ALL whole grains, when in actuality, it might be just a pinch! It may also say, “multi-grain”, and you think it’s literally that: made with a variety of grains. But it could simply be a variety of refined grains.

If it says, “no cholesterol”, you think it’s specially formulated for a healthier version. The truth is, only animal products ever have cholesterol in them! So “cholesterol-free tomato sauce” is misleading; it never had cholesterol in the first place.

If it says, “natural” it means… nothing. No official organization verifies this claim.

I also caution you about what is NOT listed: sugar. No company wants to list sugar as a top ingredient, even if it is. So they list the various FORMS of sugar, which allows them to show up later in the list (the lists are always arranged so the ingredients with the highest percentage are listed first). Look for high fructose corn syrup, cane juice, fruit juice concentrates, isomalt, maltodextrin, inversol, hexitol, malt syrup… There are lots of them!

Because it can be so tricky to understand both labels, and what the latest fad trends are, I encourage you to get professional advice. I’ve spent years in the health industry, and I make it my business to stay on top of all the most recent - and relevant - scientific studies about what works, and for whom it works best.

I know you don’t have time to sort it all out; that’s my job! If you have any questions about something of this nature, let me know :) rob@rmfit.com

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Is "Why" You Eat Causing Weight Gain? Here's what to do

Is "Why" You Eat Causing Weight Gain? Here's what to do:

Note: This article is a bit longer than my normal ones, so—like an average Canadian—sorry about that... But this important topic includes a confession, an educational component, and will give you the right tools to overcome the common reasons "why" you eat—reasons that contribute to weight gain.

I remember it clear as a bell. It was curling night with the boys, the late draw and already past my bedtime. It was the final end and I have the last shot to win the game. Not only that, it’s a shot I have actually practiced the most. I lunge out and release the curling stone and watch… and yell, there is lots of yelling “HURRY HARD!” My heart starts racing, I see the stone curl more and more and my stomach falls to the floor, with a quarter of the way to go before the rock arrives at its destination I know I missed the shot horribly.

And with the game in my hand I lost. Feeling defeated in yet another loss in my first year of curling in the mixed “fun league” I was furious with myself.

A quick hand shake and I got out of dodge in about 3 seconds flat. Angry with myself for letting my team down, on my way home I was bound and determined to do some damage. My aim was the Dairy Queen close by and a Peanut Buster Parfait. Sadly the DQ was already closed, but did that stop me from my “quest?” Oh heck no, I hit the brakes hard, cut across a lane and drove into the parking lot of the gas station convenience store.

It was there I purchased 4 king sized chocolate bars. In the 800 meter drive from there to my house I had already eaten one of them. The other three had no chance either and in about 10 minutes from time of purchase I had consumed all 4 king size chocolate bars. That’s nearly 1700 calories.

Moments later I had calmed down and was “ok” with what I had just done and got back to healthier eating the next morning. Lucky for me.

But if this had been several years ago I would have not been “ok” I would have (on top of being angry with myself) been disappointed that I did that and felt really guilty. I would also only known how to deal with that guilt by…. You guessed it, eating more chocolate.  And the cycle would have continued beyond just one eating episode.

I’m sure you have been there in some form or another. Eating food that you didn’t really need to eat, or overeating meals not because you were hungry but because of some other reason that has nothing to do with nourishment.

We’ve all been there.

We will all be there again at some point.

But why does this happen? And what can we do about it?

Well let me first start off by guessing you are a smart person. You basically know what to eat, the problem isn’t that. The problem you have to deal with is “WHY” you eat.

You see knowing what to eat and even how much to eat won’t make a lick of difference if you don’t address why you eat.

I have a nice little acronym for common reasons why we eat that cause many of us to gain weight.

It’s called B.E.A.S.T. eating.

And if the “BEAST” is getting you more than twice per week, it’s something I recommend you deal with if you want to be healthier. The great part about dealing with it isn’t just weight loss, it’s also a way of improving your stress management skills, and who wouldn’t want that?

B.E.A.S.T. stands for

Boredom
Emotional
Anxiety
Social/Stressed
Tired

Are any (or all) of these reasons above causing you to overeat or buy 4 king sized chocolate bars to crush in the blink of an eye? Then it’s time to put an end to that habit and take control… most of the time.

Why You Do This … It’s The Elephants Fault

When addressing “why” you eat. It’s important to recognize and understand what is going on with your brain at the time. There is no better way to talk about it than to use the way Dan and Chip Heath talk about it in their book “Switch”.

Think of your brain as two parts. The first part is your very large instinctual brain. It is emotional, irrational and has no capacity for language or foresight. Think of it as a large elephant.

The second part is a jockey on top of the elephant. This jockey represents your logical brain. The jockey is the one who has capacity for language, can rationalize things and has foresight.

When everything is content the little jockey can steer the elephant wherever it wants to go. But when the elephant is stressed enough to stampede, the logical thinking jockey has no hope of stopping this enormous animal. It’s just along for the ride.

Have you ever eaten too much or you keep eating chips at night while watching TV knowing you shouldn’t be doing that and yet it’s rewarding in the moment, and yet feel like you just can’t help yourself only to feel guilty about it after the moment is over?

When I purchased and rapidly consumed 4 king sized chocolate bars can you guess what part of my brain was in control at the time?

That whole cycle can be damaging. When these things happen you can now recognize that it’s the elephant that is in control. It’s also why you feel guilty afterwards, the logical brain knows better but just isn’t strong enough to stop it.

Here’s the real kick in the pants. When the jockey realizes that what just happened and starts to feel guilty, that guilt is an emotion, which can put the elephant right back in control and the cycle continues and your waist line continues to grow with each cycle.

The key is to first become aware of what part of your brain is taking control. The second key is the learn how to calm the elephant down just before the stampede occurs and keep the jockey in control.

Of course this is going to take practice, which means you won’t be good at it right away, and that’s ok. You will also not be able to control the elephant all the time, that’s ok too. I’m going to give you some battle tested solutions to practice if you are a consistent “BEAST” eater.

Hint: willpower alone won’t work, the elephant is too strong for that.

Solutions To “Why” You Eat—Battle Tested

With everything mentioned so far you’ve learned about common reasons why you eat that cause weight gain (BEAST) and how your brain works around stress which makes it very hard to control. (Elephant & The Jockey)

Here are key solutions in order:

Step 1: Record

Start keeping a record of times you overeat or eat foods when you are not physically hungry. Write down why you did that. Write a B for boredom, E for emotional A for anxious etc. Notice any patterns and triggers that set you off.

Step 2: 3D Effect

The first physiological response in your body to stress is a change in your breathing. It sets off a cascade of muscle tension and heart rate changes that signal the brain to activate your adrenal glands. This is how the elephant brain knows how to take over. Among the hormones that get secreted in this process is Cortisol and it also aids in fat storing (BOO!). Great for our stone age ancestors… not so great for you who wants to fit into a smaller size pair of jeans.

To stop this cascade effect you want to practice catching that breath change and follow the 3D effect which is:

  • Deep Breathe - STOP! Take 5 deep belly breaths and calm that elephant down.

  • Drink Water - Practice making your next action to drink water, an action that has no ill-effects

  • Distract - Distract yourself with something that will make you smile or stimulate you logical brain with an activity that requires focus.

The last 2 “D’s” actually create a nice time gap between an initial stressful thought and taking action which stops the elephant and puts the jockey in control.

For me I practice this every time before I check my email because the thought of checking my email makes me anxious which in the past has caused my to reach for a chocolate bar or overeat at lunch if I’m thinking about it as it’s my first task after lunch typically.

Step 3: Test The Jockey

Finally test the jockey using the 5-5-5-5 method and F.O.G.

5-5-5-5 method is a simple one that often reduces the severity of why you eat.

Simply ask yourself “is what ever bothering me going to matter…”

  • 5 minutes from now

  • 5 hours from now

  • 5 days from now

  • 5 month from now

You might find the level of severity be within the first 3 “5’s” and something you can laugh off and take a different action that your logical mind can come up with instead of eating.

F.O.G. is a simple acronym that is particularly effective at what’s causing you to want to stress eat.

Is what’s causing me stress based on a:

Fact
Opinion
Guess

I make it a practice not to get worked up about anything until I have established the facts. It’s easy to create an irrational and fearful mindset with guess’s or opinions without the actual facts. That allows the elephant to take control.

So I hope this article provides actionable steps for you to take control of why you eat and help you to stop gaining weight for reasons that are now in your control.

If you want more help you are welcome to contact me rob@rmfit.com and I am happy to learn more about you and help you in any way I can.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

You don’t even know this is happening...

You don’t even know this is happening...

Sometimes things don’t turn out the way they’re supposed to.

Sometimes you forget the eggs at the grocery store.
Sometimes the FedEx package arrives a day later than it should have.
Sometimes you eat “healthy” and still gain weight.

And sometimes your body does what it thinks is “right”... but it actually betrays you. Like when you develop inflammation.

You may have heard about inflammation, but not know too much about it. Since it’s really important for your overall health, let’s talk about it a little today. In the simplest of terms, inflammation is your body’s response to stress. It could be from your environment, your lifestyle, or your diet.

Your immune system is supposed to protect you from bacterial, viral, and fungal infections. It cleans out damaged cells, irritants, and pathogens, and starts to heal any infections or wounds you may get.

When you see inflammation on your skin, you notice that it produces swelling, due to an increase in fluid to the affected area. This is especially painful, due to the release of chemicals that stimulate nerve endings. It may also look red and feel hot, because the capillaries in that area are filled with more blood than usual.

When you catch a cold, you get a fever as your body heats up to eliminate the invading virus.

These types of acute - temporary - inflammation episodes result from an injury or illness (bronchitis, appendicitis, a cut, sinusitis, etc.)

But there is also chronic inflammation - it lingers on and on, sometimes for years - especially of the internal organs. Although your organs may not have sensory nerve endings, you may still experience chronic symptoms such as:

●      Fatigue
●      Mouth sores
●      Chest or abdominal pain
●      Fever
●      Rash
●      Joint pain
●      Visible signs of aging, like wrinkles
●      Acid reflux
●      Susceptibility to bacterial, fungal, and viral infections

If you suffer from certain chronic diseases or conditions - like asthma, peptic ulcer, rheumatoid arthritis, Crohn’s disease, and a few others - it means your damaged cells and tissues are trying to heal, but are unable to eliminate whatever irritant or invader is causing the inflammation.

In fact, even some major diseases - like cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s - have been linked to chronic inflammation.

There are a number of reasons you may suffer from chronic inflammation.

You may have food allergies or sensitivities. Or an imbalance of bacteria and fungi in your GI tract. You may live in a toxic environment. You may be experiencing high levels of continual stress. Or your diet and lifestyle can lead to inflammation.

If you are suffering from inflammation, you have several different treatment options, in consultation with your physician. You can relieve pain through modified activities or medications. You can work with a physical therapist. And you can evaluate your diet, and make some changes.

Some of the foods that contribute to inflammation include sodas, refined sugars, and red meat as well as processed meats.

As you might guess, by focusing more on plant-based foods as the foundation for your diet, not only will you reduce inflammation and all the side effects, but you’ll also look and feel much better.

Some foods that especially help to reduce inflammation are:

●      Tomatoes
●      Olive oil
●      Green leafy vegetables like spinach, kale, collards
●      Nuts, especially almonds and walnuts
●      Fatty fish like salmon, tuna, mackerel, and sardines
●      Fruits such as strawberries, blueberries, cherries, and oranges

Researchers now see that a diet consisting of high levels of fruits, vegetables, nuts, whole grains, fish, and healthy oils helps reduce inflammation inside your body.

I don’t know if you’re suffering from chronic inflammation right now, but I find many of my clients struggle with several of the symptoms.  Getting healthy and fit is not just about a number on the scale.  It’s about how you feel and how your body functions – especially as you age.

Do you have some possible signs and symptoms of chronic inflammation? 

Start making changes in your lifestyle today, it could add years and quality to your life.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

10 Awesome Reasons To Workout & 1 Terrible Reason

10 Awesome Reasons To Workout & 1 Terrible Reason

I was having a conversation with a group of people the other day, talking about exercise and why it's important. In our discussion we started listing of reasons why you workout. From that discussion I have plucked out 10 awesome reasons and one reason that isn't so good. 

10 Awesome Reasons

1. Because you enjoy doing it

2. You enjoy being stronger

3. You like having toned muscles

4. You want to support your weight loss goals with the metabolism boosting effects of exercise

5. Because it gives you confidence 

6. Because it helps you sleep better

7. Because of it's "anti-aging effects"

8. To be a role model for your children

9. To improve athletic performance 

10. Because it reduces risk of injury 

These are great reasons to workout, and it's important that when you embark on a plan to workout consistently that you acknowledge the reasons why and the benefits that have meaning to you. 

There is one reason to workout however that isn't so good. That reason is:

To punish yourself for overeating or eating "junk food".

Working out or movement in general can be and should be a joy. It's something that you do for yourself to feel better, look better, and perform better in which ever capacity that suits you.

It's something that allows you to get the most out your body so you can live a high quality of life for a long time. 

But when you start on the path of exercising because you were "bad" you associate exercise in a negative context making it darn near impossible to be consistent with... (unless self punishment is what you're into.)

You don't have to "earn" that family outing by brutal workouts that you do to offset your food choices, you can't win that game physically or mentally. It's a recipe for stress, anxiety and depression. 

Exercise is a celebration of what you can do, not a punishment for what you ate. 

I'll write that again:

Exercise is a celebration of what you can do, not a punishment for what you ate.

So what are your reasons to exercise? Send me an email I would love to find out and if you are struggling or exercising for the wrong reason, let me know I can help. 

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Why this childhood habit is bad for you as an adult

You’ve heard of siblings like this, right?

Three brothers, all within about 6 years of each other. Everything is a competition. Even eating. Whoever gets the food onto their plate first gets to eat it, but it had better be gone fast or it could get stolen.

If the serving dish on the table only has one piece of chicken left, you can be sure someone will be stabbed with a fork as everyone grabs for it at the same time. Blood everywhere… Tears… Pointing fingers…Whining…

And that’s NOTHING compared to when they were kids! ;-)

Seriously, it’s not just males who eat quickly, without thinking. Many people have developed the habit of eating as fast as possible. Often it’s because you developed the habit while in elementary school, when lunch breaks were short.

And then you continued when you got home from school, wolfing down dinner in order to get to some rehearsal, or practice, or study session on time.

Then as an adult, you work long hours, rush home through painful traffic or on overly-crowded public transportation, only to rush through eating again, because there are bills to pay, bathrooms to clean, kids to shuttle….

Our fast-paced society includes fast-paced eating.

Yet, there are plenty of reasons to eat slowly.

If you eat slowly, it helps your digestion, you stay hydrated more easily, it’s easier to lose weight or maintain a healthy weight, and you enjoy your food more. If eating slowly creates these benefits, eating too quickly obviously causes the opposite effects.

One of the most important reasons to eat more slowly is it allows your brain to catch up with your stomach. It takes about 20 minutes from the time you begin eating for the brain to recognize when you are satiated, that is, full.

Many people eat so fast, their brain doesn’t have time to tell them they are done eating, and they end up consuming more calories than they need!

In addition, if you eat slowly, you help your digestion. Like any system, digestion has to go from step 1 to step 2 to step 3, etc. But it takes time to get ready for each step.

Here’s what I mean. When you think about eating, you start to salivate. Saliva contains enzymes that break down your food and moisten your mouth for easier swallowing.

While this is happening, your stomach starts to secrete more acid in order to digest the food completely. In addition, your small and large intestines begin to get ready to do their jobs. Etc.

When you eat too fast, you send food into this relatively fragile system before it’s ready. This is especially true if you don’t take time to chew your food sufficiently; it lands as a lump in your stomach without having been as well processed as it should be.

So if you suffer from indigestion or other GI problems, you might want to evaluate how quickly you eat your food.

Let’s take a look at a study done by the University of Rhode Island in which they brought in 30 women of “normal” weight, for two visits.

The women were told to eat until full (satiated), but one time they were told to eat quickly, and the other time they were told to put down their fork after each bite.

When they ate quickly, they consumed 646 calories in 9 minutes. When eating slowly, they consumed 579 calories in 29 minutes. That’s 67 fewer calories in 20 more minutes! In addition, when they ate slowly, the women drank 209 grams of water (fast) vs. 410 grams (slow).

Finally, when they ate quickly, the women felt hungry sooner than when they ate the same amount of food slowly.

If you imagine these kinds of results three times a day, seven days a week, week after week, you can see how quickly these women would eat more calories and drink less water, when eating fast.

OK, so I hope I’ve convinced you that eating slowly is much better for you than wolfing down your food. So how do you do that?

There is actually a mindful eating movement afoot. This is when people count their bites, or how often they chew each bite. To do mindful eating very thoroughly, people first sit and look at their food, experiencing it with as many senses as possible - sight, smell, touch - just thinking about what it’s going to taste like and feel like. After five or more minutes of this, THEN they begin to eat their food… slowly.

So sitting and looking at your food for five minutes doesn’t fit your particular lifestyle, here are a few suggestions you can consider incorporating. Even doing a few of them each day will make a big difference in how quickly or slowly you consume your food, and give you the attending health benefits:

●      Eat more high-fiber foods (like fruits and vegetables) that take longer to digest.

●      Cut your bites smaller before putting them in your mouth. Then actually count how many times you chew before swallowing.

●      Drink a glass of water before you sit down to eat - and during the meal - as this will make you feel more full, and less desperate to get the food into your mouth.

●      Use smaller plates for smaller portions.

●      If you usually use a fork, try using chopsticks! (If you’re not familiar with them, this will definitely slow you down.)

●      Give yourself at least 20 to 30 minutes to eat…. Not the usual 5 to 10.

●      Eat with others and engage in witty, engaging conversation. ;-) 

●      Put down your utensil after each bite to savor both the flavors and the company

●      Don’t eat when you’re bored; only when you’re truly hungry

●      Don’t multitask while you eat; pay attention to the experience of eating

●      Eat on a schedule, not all day long

●      Pause to consider where your food came from. The people who harvested it, transported it, stocked the shelves with it, and prepared it; maybe even the animals that were raised for your sustenance. Consider the cultural traditions that brought you to that table, and the recipes shared among family and friends. When you stop to consider all this, it may slow you down and help you make wise choices about sustainability and healthy food.

If you’re like most people I know, you probably lead a pretty busy, hectic life. But when you mindfully, intentionally slow down during your mealtime, you will feel healthier, have more control over your weight, and feel more connected to your food and to those at the table with you. 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

2018 Fitness Resolution Top 5 Tips

2018 Fitness Resolution Top 5 Tips

I would like nothing more than to hear you tell me in 2019 that your New Years Resolution is to be more charitable or something noble like that and not to get into shape... again.

Why? 

Because this year I want your “Get into shape” resolution to be something that becomes a sustainable practice and in 2019 you already ARE in shape. 

If you would like that as well here are my top 5 Tips to follow: 

1. Pause and Write Down Why

How will getting into shape be it weight loss or better endurance etc. do for you? What are the deep and meaningful benefits to you? Don’t just think about it, write it down and review it every single morning. 

2. Create a Smart Strategy

 Don’t fall for the hype. The “6 pack in 6 weeks, 3 day belly be gone detox and the magic supplements that promise the results right now.... they all prey on your current fragile emotional state but they very rarely deliver on any sort of sustainable change. Once your willpower is all used up you are left more tired and hating fitness for the rest of the year. 

Instead create a strategy that focuses on practicing one or two changes at a time for 2-4 weeks that you can confidently do. Here are three key questions you need

A: What do you have to do differently?
B: How will you do it?
C: What roadblocks are there and how will you overcome them? 

Example:

A: Get 3 workouts in a week
B: Schedule it in at 4pm Mon-Wed-Fri
C: Work stuff — Be flexible with a lunch time and/or Saturday 9am workout option 

3. Be Compassionate

Getting into shape requires healthy lifestyle changes, that’s not easy to do and you will make mistakes. There is no room for perfectionist mindsets. Where most people quit after the first slip up or when life gets hard, this is where I want to see you practice being compassionate with yourself. You will make mistakes, that’s called being human and that’s a great time to laugh and learn not cry and quit. Keep going that’s how sustainable change is done. 

4. ASK FOR HELP!

I have been helping people get into shape since 2003. I can count the number of people who have done it alone with no support on one hand. 

Getting support is key to getting you through that stage when motivation dissipates but your actions are not quite a habit just yet. 

Think of support as a sporting event. You have fans in the stands, teammates and a coach all helping you win. Fans will cheer you on but won’t help you take action. They still want to see you win. This is the bulk of your friends and family. 

Teammates are taking action with you, all moving toward the same goal. A group of likeminded people like in my semi-private training program are going to war with you. They will help you stay consistent when times are tough.

Coaching will help you with an effective game plan and accountability for the best chance at winning. 

5. Keep A Record

No matter what you try, write down what you are doing. Your chances of fully succeeding DOUBLE when you write it down. No one can do this for you and deliver the same effect. YOU need to take responsibility for recording your actions, reviewing them and making progress. There is nothing worse than when I hear “I think I am doing it”. By recording your actions you can confirm your actions and know exactly how you are doing.

 

Have a healthy and happy New Year!

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Holiday Survival Action Guide

Stay Healthy(ish) & Sane This December

(Disclaimer) You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.

This holiday season I want to help you do something to take care of yourself. While I want to make this as easy as possible, understand that taking care of yourself is something that you will have to be mindful about, even if the action steps are done for you.

After you read through the information You are likely going to say something like “Wow that’s a lot of great information and seemingly actionable but it still seems like too much”

Don’t worry before the end of this I’m going to have a Done For You way to personalize your action plan.

So, if you are ready lets jump in with 7 Actions You Can Take To Survive The Holiday Season With Health And Sanity!

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com

Bone Density Rebuttal

Two weeks ago I wrote about 4 exercises to increase bone density. Wow, what a response! It took a few hours to sort through and respond to all the emails I got back. 

I would like to address some of the questions openly as I think it would be to the benefit of many.

First of all, thank you to those who asked about the typo in the pushup recommendations where I made a typo in the amount of sets to perform. The article says 203 sets but the it's actually supposed to be 2-3 sets. I couldn't imagine someone doing 203 sets of 10 pushups. If you did that 3 times a week that would be 6,090 pushups a week. That beats my record for sure :) 

One of the questions came up that if you have arthritis or a joint problem that requires low impact, are lunges ok to do?

As alway I think it's important to first check with your doctor, and if you can get a proper assessment done from a professional certified fitness trainer who can make sure you are doing things safely. My advice, and what I practice with all clients weather you have a joint problem or not, is never do movement that causes pain. So if the movement you are doing is causing pain, don't do it. There are always alternatives to every exercise. 

Having said that, all of the exercises I mentioned, brisk walking, squats, pushups, lunges/step ups are easily modified to suit your current level of fitness. 

A few others asked me how would I program this into a weekly schedule. While the best schedule is the one you can be most consistent with, making the exercise work 3 days a week on non-consecutive days is best. 

Here is how your bone density program can work on a weekly basis. 

Everyday - Brisk Walking 20-30minutes total. Aim to get it in at once for best bone density results, but a 10 minute walk after breakfast lunch and dinner would be just fine as well.

Monday:
Squats 2-3 sets of 10-15 repetitions
Pushups 2-3 sets of 10-15 repetitions
Brisk Walk

Wednesday
Lunges or Step Ups 2-3 sets of 10-15 repetitions
Pushups 2-3 sets of 10-15 repetitions 

Friday or Saturday:
Squats 2-3 sets of 10-15 repetitions
Pushups 2-3 sets of 10-15 repetitions
Brisk Walk

It's a simple program, but effective. Now once you are able to complete a two exercise workout consistently, the next step would be to add more exercises in that compliment and balance the entire body. If you would like me to write about how to create you own balanced workout, just send me an email, with enough replies it might just have to be the next article I write :)


- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com

Related: 4 Exercises to Increase Bone Density by Robin Mungall