Running for Weight Loss

Want to Work on Your Abs?

Here's a great article from Runner's World in regards to training your core like a runner to have great abs and avoid injury.

FAST ABS by Alyssa Shaffer.

Q & A: When is the Best Time to Run?

Ask the Trainer:  When is the best time to run?

The Trainer Says: The best time to run is when you are likely to do it.  But that's the easy answer.  It can be a little more complicated than that.

For many people, to ensure they get in their daily runs, they go first thing in the morning.  Following this routine, they are sure to get their run out of the way for the day.  That way, if something comes up later, then they know that they have already exercised and won't feel guilty for skipping it.

For others, however, going at lunchtime or after work is better for them.  That depends on what time of day you work and where you work.  Some offices are lucky enough to have gyms or at least have a gym close by.  That may make it more convenient for you to go during or after work.  However, if you run outside (which I recommend as often as possible), then you may be limited in your time options.

If you are concerned about blood sugar levels, talk to your diabetes care team about what to do when you exercise in terms of your medication.  For many of us, it is better for our blood sugar to go running first thing in the morning before consuming anything.

Although the answer is ultimately up to you, be sure to take into consideration your work schedule, family obligations, and any changes you may need to make in medications.

*If you have diabetes, I encourage you to check out a pair of books written for diabetic athletes by Sherri Colberg, Ph.D.  You find links to them in the sidebar.

Podcast Now Available on iTunes

The "Running for Weight Loss" Podcast is now available on iTunes.  Click here to view and subscribe or click the title in the previous sentence.

Are You Cleared for Exercise?

If you are over age 35, have any medical issues (including asthma, diabetes, etc) in addition to being overweight or obese, be sure to have your doctor's clearance before beginning any exercise program.

Why is this so important?

Usually when you go for your check ups, the doctor is looking at what is going on with you right now.

When you inform your doctor that you will be starting a new exercise program, your doctor may have some modifications for you or some guidelines based on your present state of health.

Not only that, but sometimes, after you have started an exercise program, medical conditions appear that you may not have been aware of before.

Let your doctor know what you plan on doing and how intense the exercise is going to be.  Hey, even the contestants on "The Biggest Loser" have medical screenings before and during the show.

This advice is for your protection and will allow you to get the most out of your exercise program.  If you are considering working with a trainer or coach, be sure they have you get medical clearance.  If they don't -- find another trainer/coach.  Your health and safety is the first priority.

So if you haven't been cleared for exercise, make that appointment today!

The Running for Weight Loss Podcast is Here!

Announcing the "Running for Weight Loss" Podcast.

I'm so excited to be able to offer this to you.

While waiting for the podcast to become available on iTunes, you can click on the link below to check out the first episode.

Let me know what you think.  The more comments I get, the better I can make the show!

"Running for Weight Loss" Podcast

The Body Mass Index Misconception

The Body Mass Index Misconception
By Wendy Stewart

There are many ways in which fitness and overall health can be measured.  One of the most common ways is using the BMI, or Body Mass Index.

BMI is simply a calculation that takes into account your weight in kilograms in relation to your height in meters squared.  In other words:

    BMI = weight (kg)/[height (meters)2]

As you can see, there is no room in this calculation for accounting for differences in weight based on how much body fat a person has.  You can have two 29-year old women who both are 64” tall and weigh 150 pounds.  However, one of them may only have 20% body fat, while the other may have a higher body fat and a 40” waist.  So, who is healthier?

Well, your doctor probably isn’t going to tell you.  Not because he or she doesn’t want you to know, but because they don’t know.

You know how it goes when you go for your check up.  They take your weight and vitals and the doctor tells you if you’re overweight based on your BMI.

Here’s the fundamental flaw with BMI: you can have a BMI that indicates a person being overweight, but, in reality, that person may have a higher percentage of lean muscle mass (your weight without the body fat).  When that is the case, the medical provider should be able to look at other indicators of health instead of just the weight on the scale.

When looking at BMI, the following numbers are guidelines are used to indicate underweight, normal weight, overweight, and obese:

BMI                       Weight Status
Below 18.5            Underweight
18.5 – 24.9            Normal
25.0 – 29.9            Overweight
30.0 and Above     Obese

So when you go to the doctor and she says you have a BMI of 33, the average person might have no clue as to what that really means.  What your doctor is trying to tell you, without hurting your feelings, is that you’re obese and need to lose a substantial amount of weight.

But right here is where many providers drop the ball.  Because they don’t get much nutritional/exercise training while in medical school, they really don’t know what to tell you.  In fact, some of these doctors telling you to lose weight are also overweight or obese!

When I was told that I was 198 pounds and needed to lose weight, I was not told how much to lose or how to go about doing it.  My provider didn’t even suggest that I go to the free nutrition clinic in the hospital to get help there.

Are you kidding me?

No wonder people are so confused as to what they should be doing to lose excess body fat and live healthier lives.

When I got certified as a personal trainer, I also made sure I had measuring tape and an electronic way to measure my body fat percentage.  After all, I know that I can’t just go by the number on the scale; neither should you; neither should your doctor.

BMI has been touted as the end-all be-all of health indication when there are other things to consider.
What about that person who is of normal weight but has high cholesterol or blood pressure?

I say it’s time for the public to educate themselves on body composition and all of the factors that make you fit and healthy.

And if you find yourself getting obsessed with the number on the scale, toss the scale.  It’s not really your friend anyway.

So the next time you go to the doctor and all they want to talk about is BMI, ask more questions.  Ask them what that really means.  Ask them what you can realistically do to lose body fat and live healthier.  If they can’t help you, then it may be time to get a new doctor.

Your health is the most important thing.  Don’t leave it in the hands of someone else.  Take charge and do what you need to do live fit and healthy.

How to Keep Kids Fit and Healthy Over the Summer

How to Keep Kids Fit and Healthy Over the Summer
By Wendy Stewart

If your kids are like my little brother, then they are likely to have at least one gaming system to choose from and the ability to find age-appropriate games on the computer.  Because of this young tech-savviness, it can be hard to get kids out and active when school is out for the summer.

Having a Nintendo Wii is a great place to start as far as gaming platforms because it is designed to keep you active.  But what you don’t have a Wii? What options are available for you to keep your child both active and out of trouble during the summer months?

1. Sports Camps

Whether or not your child actually participates in a particular sport, sometimes it’s good for them to get exposure to other sports.  In high school I was a 3-sport athlete and enjoyed making a fool out of myself with sports where I did not have as much skill (volleyball).

So, although your child may be a die-hard football player, help him expand his horizons by trying out other sports like soccer or baseball.

You can also get your child into camps that work on skills for the sports in which they already participate.  That’s what I did for my sister last summer.  One of her sports is basketball, so I signed her up for skills camp.  It was 5 days, all day, and not very costly at only $100.  She had a great time.

2. YMCA Camps

Your local YMCA has classes for kids going on all year long, but they have a great selection of summer camps.  The camps vary by age and location, but be sure to sign up early in order to take advantage of any discounts.

You should also be able to get a discount if your family is a member of the YMCA and this will give you a place to get fit as well.

3. Visit the local park

While this sounds like a common sense thing to do, so many people do not do it.  Just take a trip to your local park, which is free, and take some time to get active with your kids.

They can bring bikes, skates, and skateboards, play on the playground or just run around for fun.  By the way, you can do those things as well!

Be sure to take plenty of water and food if you are going to be there for a few hours.

4. Send the kids outside

One thing that many of us do is let the kids sit in the house too long.  Whether it’s because we think the neighborhood isn’t safe or because there is not a place close by for them to play, we don’t realize how important it is for kids to get moving.

Sending them outside may mean that you have to be out there with them to ensure their safety, but that is a small price to pay for the health and well being of your children.

5. Enroll in a sports team

This is the summer/fall mainstay of my brother and sister.  My brother plays Pop Warner football and my sister is a Pop Warner cheerleader (yes, the same sister who plays basketball).  In addition, I volunteer as a cheer coach and my mother volunteers as a Team Mom.  This way, the whole family gets involved in the activities and that gives a tremendous mental boost to my brother and sister.

Pop Warner is not the only league out there, but there are many teams that begin to have sign ups around spring break so that they can hit the ground running when school is over.  Take advantage of these teams to give your kids some activity, help them make new friends, and try something new if this is a new sport for them.

Following these 5 suggestions are great ways to help you get started with keeping your kids fit and healthy over the summer.  Also, remember that keeping them fit and healthy can also be good for you too, as it may spark in interest in you to try something new!

How Much Weight Do You Need to Lose?

How Much Weight Do You Need to Lose?
By Wendy Stewart

Notice that the question was how much weight do you need to lose, not how much you want to lose.

What’s the difference? It’s the difference between success and failure.

You see you may want to lose a certain number of pounds, but your body may not be suited for that.  In other words, you may want to lose too much weight.

When you are overweight or obese because you have too much body fat, a good place to start is a BMI chart.  BMI stands for body mass index and it is a mathematical ratio of your height and weight.

Based on this number, you know if, according to the chart, you are overweight, obese, etc.  For adults, a BMI of greater than 24.9 indicates overweight.  A BMI of more than 29.9 indicates obesity.  As you lose weight and build muscle, you will be less concerned with these numbers because BMI is not the only indication of health and fitness.  But for now, this is a good place to start.

When you look on the chart, you will see approximately what weight you will need to get down to in order to be in the normal weight range.  However, if you are obese, you will want to see smaller goals in order to not get discouraged.

I would start with an initial goal of losing 10% of your body weight.  This is an excellent place to start because your body will start to reap the benefits of weight loss even when you only lose 10%. 

Once you’ve got that success under your belt, look at where you are and where you need to be for normal weight.  Remembering that safe weight loss is not more than 2 pounds per week, calculate how long it would take you to get the normal weight with a 2 pound per week weight loss.

Then, as you get closer to the normal weight category, you can try and shoot for the middle of the normal weight range.  That may not work for everyone based on your body composition, but it is a good goal.

Also remember that this isn’t just about weight loss – this is about a lifestyle change.  That means changing your habits for the better.  It won’t be everyday, but it is totally worth it in the end.

For more information on BMI and for a BMI calculator, check out the Healthy Living site by the Centers for Disease Control (CDC).

What is an Acclimation Run?

An acclimation run is a term I came up with to describe your first few runs after a break from injury or whatever.  Perhaps you just haven't been running for awhile and you're getting back to you.  Perhaps, like me, you have exercise-induced asthma.

Whatever the reason, you want to do these acclimation runs for a few days in order to get your body used to the idea of running.  Usually only people who have been running before will do this kind of run.  If you've never run, then I've got other plans for you.

But for now, if you just need to get back into running, use the acclimation run to take it a bit slower and aim for 20 minutes of running, regardless of distance.

Shortly I will be introducing a free guide to designed to get non-runners able to run 30 minutes in 6 weeks.  That will be my gift to you for subscribing to my opt-in list, so look for that soon!

Not Running? What's Your Excuse?

Once you start reading Runner's World magazine, which I highly recommend, you will find that at the end of each issue there is a section called "I am a Runner."  It's a short interview with a celebrity/politician about why they run and how they got into running.

Not only is this month's issue the weight loss special, but this month's "I am a Runner" interview is with New York Governor David Paterson.  As you may or may not know, Gov. Paterson is the first African-American governor of New York and he is legally blind.

If he can get out there and run, so can we.

Click here to read his interview with Runner's World.

Just some food for thought.