Summertime means longer days, warmer weather, and less clothes. Yay! But it also screams “Hello bikini weather, good-bye bikini body!” Kind of a paradox, right?

I don’t want to work hard all year to maintain my toned figure just to throw it away on graduation parties, barbeque’s, and weddings with enough food to feed an entire continent!

Instead of feeling obligated to try everyone’s favorite dish this July 4th, here are some tricks to enjoy your Independence Day feast without undoing a months worth of training.

#1. Just because it contains the word salad doesn’t mean it is one. Potato salad, for instance, is packed with dressings and mayonnaise. It wouldn’t even surprise me if potatoes weren’t listed as the main ingredient. But, if you insist on eating this “apple of the earth,” go for potatoes on the grill or baked potatoes– but light on the butter and sour cream!

#2. No more S’mores! If you just can’t resist that warm, chewy piece of heaven in your mouth… okay, go ahead and have one. If you can’t keep from eating five, then just stick to roasting a few marshmallows. Sure, they don’t entertain as many senses (am I right?), but you’ll still get to enjoy the gooey yummy-ness without the added flab.

#3. “Fuller! Go easy on the Pepsi.” Classic line from my favorite flick “Home Alone” and rings true for you. With the variety of food to chose from at a barbeque, don’t waste your calories on softdrinks. Two cans of soda can have as many calories and grams of sugar as a piece of pie! Instead, drink either diet sodas or water. You won’t even miss it and you’ll thank yourself later when you’re enjoying that s’more under the fireworks.

#4. Why did the chicken cross the road? To get the heck away from the deep-fryer! Load up your plate with chicken that’s baked or grilled only. A kabob with vegetables is even better. If the choice is only between fried chicken and a burger, then eat the burger. Yeah, that’s right. I’m telling you to eat a hamburger! Why? Burgers are the lesser of two evils because they’re packed with protein and contain no trans fat. By the way, skip the bun.

#5. Easy on the wine coolers, MILFs! It may taste good, but it’s packed with crazy amounts of sugar and alcohol, which packs on the pounds. Plus, mix all that booze with the summer heat and your holiday will surely come equipped with dehydration, headache, uncontrolled bodily functions, missing clothing, and a few choice words directed at your brother-in-law. Not a good thing in front of the kiddies. If you need some alternatives, see #3.

#6. You’re not fooling anyone with the veggies and dip. It’s the 4th, you’re splurging anyway, make it count. You can have vegetables whenever you want, so don’t waste your valuable calories on something you’ll be drenching in pure lard. Besides, these “vegetables” won’t erase the heaping bowl of chips you ate before the hot dogs even touched the grill. Save the calories for something that’s worth your while, like Uncle Bob’s annual spicy wings.

We’re wrapping up the list with “facts” eight, nine, and 10 from the article “10 Things Your Personal Trainer Won’t Tell You” written by Reneé DeFranco on smartmoney.com. My insight of what I think about them follows.

10 Things Your Personal Trainer Won’t Tell You (Cont’d)

8. “Just because I’m more expensive doesn’t mean you’ll get a better workout.”

Personal trainers charge more depending on their level of experience and how booked up they are, and any fees you pay them are obviously an investment in your health. Nonetheless, a more expensive trainer won’t necessarily yield better results. “At the end of the day, it’s about behavioral change,” fitness consultant Florez says. So safety aside, finding someone who personally motivates you and with whom you click is most important — and that person may not be a top-dollar seasoned veteran. “If he can’t motivate you based on your personality style, you’re throwing money away,” Florez says.

To find the right match, ask for a trial workout session with a trainer before you hire one. Florez specifically recommends a preliminary consultation, which should include no exercise but rather an in-depth conversation about your personality and goals. To evaluate a prospective trainer’s ability to produce results, ask questions like, “Have you worked with someone like me before and been successful?” If the answer is yes, request a recommendation from that person.

Brides Made Fit says: “Trainer’s hourly rates do depend on their education and experience– which can be a good and bad thing for the trainer and client. If a trainer has many years with a gym and not necessarily a better trainer, they could charge up to $50 more an hour! On the flip side, I’ve worked with trainers who trained professional athletes, but couldn’t charge nearly as much as other senior trainers because her sales numbers were lower. (FYI: most trainers are commission only!) My advice to the client is to try a trainer out for two sessions, and just flat out ask how they get paid. Some clients don’t like the fact that the majority of the money they’re paying for their trainer is being put back in the pocket of the gym they’re already paying monthly dues for.”

9. “Once I get my big break, I’m outta hear”

When Patrick Wickman, a scientist for an engineering firm in New York City, signed up for eight sessions with a personal trainer at $70 a pop, he was excited about the prospect of developing a long-term program. And sure enough, says Wickman, the trainer promised to help him reach his goals — only to disappear after five sessions, at which point, Wickman says, he was passed off to other trainers: “The personal touch evaporated.”

The personal-training industry has high rates of employee turnover, partially because of low salaries, which average $32,900 for independent trainers and $35,000 for those employed by a health club, according to IDEA. Plus, the flexible nature of the gig attracts those who want to work part-time while following other pursuits, like acting or dance. Unfortunately for you, when your right-hand man lands a callback audition that conflicts with your next appointment, you’re the one stuck rescheduling or settling for a sub. To help avoid future disappointment, ask about your prospective trainer’s intentions and long-term career goals, especially if you’re interested in purchasing a bigger package of sessions.

BMF says: “Clients should note that if your trainer leaves your gym … it’s not because of you, it’s because of the gym. Most gyms take more than half commission from the trainers, forcing trainers to step out of their profession of fitness and into the world of sales. Selling is not a bad thing, but the monthly quotas may become a burden on your trainer, prompting them to find a job elsewhere. Because gyms lock their clients into training package, the sessions may outlive the trainer and another is assigned. This is a tough one to avoid, so clients need to tell the trainer from the start that they understand the possibility that the trainer may leave. What they can do is request information on traits and credentials of other trainers at that gym in case the current trainer becomes MIA.”

10. “I’m no nutritionist, but that won’t stop me from telling you what to eat.”

Personal trainers have been pushing protein powders and meal replacements for years, but now many are playing nutritionist as well. “There’s no evidence that nutritional advice or any of these health products are beneficial — or at all necessary,” says Ann Albright, dietitian and president of health care and education for the American Diabetes Association. “It’s just an income generator, a way to push products.”

Not only that, but if you’re facing certain health issues, nutritional advice given by trainers can sometimes do more harm than good. “Nutritional supplements, when mixed with other medication and strenuous exercise, can result in injury or even death,” says a spokesperson for the American Council on Exercise. Take one of the country’s growing epidemics — diabetes. For those suffering from it, “it’s crucial that your health care provider knows you’re taking nutritional supplements, because it can be dangerous,” Albright says.

Buyer, beware: Before agreeing to alter or supplement your diet based on a trainer’s recommendations, ask lots of questions, and keep your doctor in the loop, Albright advises. The best personal trainers don’t pretend to be health professionals, but they are happy to facilitate an open channel of communication between a client and a health-care provider if the situation calls for it, says a spokesperson for New York Health & Racquet Club.

BMF says: “The reason I don’t think this statement pulls any weight is because a.) most clients will eat what they want no matter what the trainer says, and b.) most clients have voluntarily put themselves through more harm with fad diets found in magazines and infomercials than a trainer ever could! Only people who never go to the doctor or are in denial of health issues have a problem with this one. Personal trainers understand and stand by the fact that results are 80% reliant on nutrition. That said, although personal trainers are not certified nutritionists or dieticians, administering nutrition recommendations is part of the job. All the client needs to do is make the trainer aware of any food allergies or conditions and get their program approved and monitored by a physician.”

No more pencils, no more books, no more teachers’ dirty looks… oh, and no more exercise, apparently, for the 60% overweight American population! It seems as though adults are forgetting that they can’t eat like they did when they were 12 years old without gaining weight. So what’s to blame for packing on the pounds? Lack of accountability to exercise is the main thing, but another is lifestyle. Sitting at a computer for 8 hours a day munching on fast food is a far cry from spending several hours a day out on the playground at recess, after school, and on weekends.

As children, we didn’t think that swinging on a swing would work our abs, or that climbing the monkey bars would tone our arms and back muscles — we just did it! Funny, huh? So, instead of making excuses of a slow metabolism, bad genetics, and no time… just get outside again and play! But this time, you only need about 15 minutes and a little direction. Check out the video above for some great exercises to try out at your local park or playground. It’s the first in two Brides Made Fit workouts to get you looking and feeling great!

Continuing on down the list from the article “10 Things Your Personal Trainer Won’t Tell You” written by Reneé DeFranco on smartmoney.com, here’s part of the article that picks up right where we left off at numbers 4 through 7. Once again, my comments and opinions follow each bullet point.

10 Things Your Personal Trainer Won’t Tell You (Cont’d)

4. “Bring a few pals and I’ll charge you half price.”

Fees for personal trainers can be pretty steep. Sign up for a session with personal-training superstar Jackie Warner of SkySport&Spa in Beverly Hills, Calif., for example, and it could run you about $400 an hour. But with most trainers there’s a way to save in the neighborhood of 30% to 50% if you know what to ask for: More than 70% of personal trainers offer group sessions at a discount, according to a recent survey by IDEA. Even Warner has been known to offer reduced prices now and again — about 30% — when training two to five clients at once.

Though health clubs don’t typically dangle the group option in front of you, most personal trainers will work something out if you ask. After all, it’s a win-win situation. For a group of three, for example, the average fee of $60 per hour is reduced by half for each client, while the trainer brings in about 50% more than he typically makes in an hour. And it could mean a better workout: “There’s a lot to benefit from group camaraderie, as long as you don’t need a trainer counting every rep you do,” says Richard Cotton, national director of certification for the American College of Sports Medicine.

Brides Made Fit says: “If you want to be serious about your weight-loss goals, I only encourage group training if, and only if, everyone in the group is just as committed as you are and are on a similar fitness level. Some training groups fail because one member lacks enthusiasm, and some groups work well because the energy is contagious. As for price, you get what you pay for and finding the right trainer for you should be based on their expertise and how well you all get along. You probably wouldn’t have the highest respect for a trainer if they had a reputation of being the cheapest around, right?. This is your health and you’re worth every penny.

5. “If I let you use the equipment, you’ll realize you don’t need me.”

Does your trainer steer you away from the abs machine, making you do crunches with a medicine ball instead? Trainers are sometimes told not to spend too much time teaching clients how to use the big equipment for fear that once they get comfortable, they’ll want to go it alone. That’s why trainers might emphasize coordination exercises and rely on smaller props like stability balls, resistance tubing or bands, and balance tools, the three types of gear most frequently used by trainers. This type of “functional training” helps prep clients for popular recreational activities like tennis and skiing, as well as basic movements like bending down during household chores. But larger equipment also has its benefits; it can bring speedy results in strength-building and help keep weight off.

“The best trainers serve clients by helping them become independent exercisers,” Cotton says. He suggests asking prospective trainers how they’ll help you get there. A spokesperson for the National Exercise Trainers Association says it encourages trainers to prove to clients there’s more to working out than using big machines, in part because of the benefits of functional training.

BMF says: “It’s actually very frustrating for personal trainers when the client constantly doesn’t know what they’re doing! The majority of people walking through the doors of the gym know their goals, but just don’t know exactly how to get there. Fitness programs have different stages based on how your body adapts to it, that’s why trainers design them specifically for your needs. Whether you’re doing functional training or using machines, variety is important and you won’t see results if you don’t put in the time to learn it and take the right steps to get there. So, chill out and let the pro’s guide you before you run off like a kid in a candy store.”

6. “I love to gossip — about you!”

Word around the gym is, some trainers are sharing personal info about their clients. “It can be as innocent as a trainer talking to another trainer under the guise of asking for advice,” says Gregory Florez, CEO of consulting firm FitAdvisor in Salt Lake City. Not so egregious, perhaps. But with more health clubs requesting medical information, which they often then make available to trainers, some clubs have had to crack down on disclosure: “We have no tolerance at all for gossip,” says a spokesperson for New York Health & Racquet Club, explaining that after a written warning, an employee’s job is at stake.

Other health clubs are less stringent. Bally Total Fitness doesn’t have a company-wide code of ethics by which trainers must abide, but says it’s confident its trainers were adequately informed about general ethics during their individual certification programs. “Unfortunately, our industry does not have the same federal regulation as, say, a psychiatrist that risks losing a license if he shares personal information,” Florez explains. Before divulging private health information to your health club, ensure that it has a strict privacy policy. And think twice before pouring your heart out to your trainer.

BMF says: “The most gossip I’ve heard at a gym was not about clients, but about other trainers, so don’t worry about that! However, most clients love to talk. They like that they have someone devoted to them for an hour and all eyes are on them. However, too much information can be a double-edged sword if the client isn’t careful and the trainer isn’t professional. I suggest if ‘too much information’ shared does lead to a conflict with the training staff, the client should file a complaint to terminate that trainer and join another gym where people don’t know your business. Lesson learned.

7. “I’m just as qualified to train you as, um, that guy lifting over there.”

The personal-training industry is practically swimming in credentials, with more than 70 certifying organizations to date. “There’s so much controversy over certification because there are just so many of them,” Kathie Davis says. But whereas some programs demand a broad-based understanding of human physiology, others require much less from their candidates, according to a spokesperson for IHRSA. There’s no standardized testing in the industry; applicants often can get away with taking either a weekend course or even just an online exam before calling themselves personal trainers.

How to know what you’re getting? Find a list of programs with third-party accreditation from the National Commission for Certifying Agencies at www.noca.org, an umbrella group that weeds out lesser training programs. Industry experts point to the American College of Sports Medicine and the National Strength and Conditioning Association as two of the most reputable organizations.

BMF says: “I would say this only holds true if you’re training in a questionable hole-in-the-wall gym with trainers who look like The Hulk. Yes, there are many certifications (credible or not) out there. But whatever you do, please, please, please, please, don’t solely base your selection of a trainer just on how they look. If you’re skeptical, try out some sessions with the trainer and get referrals. I once knew someone who had chicks swooning all over him to train them just because he had a great body. What they didn’t know is that he took steroids to look that way!”

Check back to the Brides Made Fit blog in the coming days for the rest of the article!

Flexibility should never be ignored in a health and fitness program because it allows for better range of motion (ROM) in your muscles and tendons. As a result, you’re at lower risk for injury and you perform better during your workouts. There is more to flexibility than just the typical hamstring static stretch. I want to introduce you to the techniques of self-myofascial release (SMR), or better known as “foam rolling.”

SMR is implemented through a foam roller to relax and inhibit over-active and tight muscles. This is done by targeting the fascia, or connective tissue, that surrounds our muscles, bones, and joints. The way it works is that when pressure is placed on the tight muscle, a mechanoreceptor in the muscle-tendon causes the muscles to relax. This reflex is automatic to protect us from injuries.

You may foam-roll virtually any muscles that are tight or causing you pain, such as the calves, hamstrings, glutes, piriformis, lower back, ilotibial band, hip flexors, and upper back. As you roll slowly over the muscle, stop at any point you feel a knot or a slight cramping pain (trigger point), and hold that position for 20-30 seconds. You may repeat this three to five times on each muscle. Click on the video for step-by-step demonstrations.

It is very important to note, however, that you should not practice foam rolling if you are elderly, pregnant, have varicose veins on the legs or any musculoskeletal disorders. It could lead to severe health complications in these populations. As always, consult your physician before doing any exercise routines or movements.

Incorporate SMR in your program for just five minutes daily, and you will notice a decrease in muscle tightness and pain, improved ROM, and increased flexibility. Foam-rollers are light and very portable and you can purchase them through SPRI, Dick’s Sporting Goods, and Amazon.com.

Recently, I was skimming the internet in forums and blogs to get a feel for what consumers look for in personal trainers and fitness consultants. I have a pretty good idea of what that is, of course, but it doesn’t hurt to stay in the loop.

As I was searching, I came across an article called “10 Things Your Personal Trainer Won’t Tell You” written by Reneé DeFranco on smartmoney.com. With experience in a fitness club and as an independent trainer, some of the bullet points are valid concerns for the health and fitness consumer (which should be everyone in America.) However, some of the explanations are a little biased and lack the points-of-view that an insider, like me, would consider. So, I am providing you with the article in doses starting with the top three, accompanied by my opinions immediately following each. Stay posted for the rest of the article in the coming days. Enjoy!

10 Things Your Personal Trainer Won’t Tell You

1. “I’m a specialist - in marketing myself as a health expert.”

Personal training is more popular than ever. Today an estimated 91% of health clubs offer it, and some 6.3 million Americans are signing up for sessions, up from four million in 1998, says the International Health, Racquet and Sportsclub Association. But the growth has fueled competition among trainers, who are battling to stand out. The latest way: specialization. Trainers offer expertise in such areas as injury recovery, cardiac rehabilitation and the condition du jour, diabetes. “There’s a real demand for these trainers,” says Todd Galati, certification manager for the American Council on Exercise. “More people walking through the door are overweight or diabetic.”

And yet not all so-called specialists are properly trained — on the fast-and-loose end of the spectrum, you’ll find certification requirements as minimal as a $500 fee and passing an online exam. That worries John Buse, president of medicine and science at the American Diabetes Association, because when exercise isn’t done properly, any vision problems and nerve damage in the feet that some diabetics develop could worsen, he says, in extreme cases to the point of blindness or amputation.

Brides Made Fit says: “It’s shameful to admit that there are many personal trainers out there with “drive-thru” certifications, minimal hands-on experience, and misinformation to put your health in their hands. On the flip side, most health facilities hire their trainers with strict educational standards and experience. Your job is to find out. Follow these simple measures to ensure you’re in the hands of a qualified personal trainer:

-Ask to see your trainer’s credentials
-Call current or former clients of the trainer to talk about their experience
-Purchase only two sessions to see if you work well with the trainer
-Tell your trainer about any and all of your health issues
-Get your doctor’s approval before working with a trainer
-Tell your trainer you want to STOP if something doesn’t feel right”

2. “I’ll push you till you collapse.”

When Richard Thomas of Brooklyn, N.Y., was a trainer at Bally Total Fitness in 2004, he says he witnessed an out-of-shape man in his 40s being worked so hard by a fellow trainer that he practically fainted. “I had to catch him,” Thomas says. Sounds extreme, but it’s not the only time he says he’s seen a trainer push clients too hard to show them how out of shape they are — and thus in need of more personal-training sessions. (Bally Total Fitness declined to comment.)

Given that 37% of health club members are beginners, personal trainers are largely catering to the unfit, according to IDEA Health & Fitness Association, a San Diego-based organization for fitness professionals. They’re reaching out to seniors as well, since clients 55 years and older constitute one of the fastest-growing segments of gym members, says IDEA’s executive director, Kathie Davis. Nonetheless, many trainers are guiding clients with a less-than-gentle hand. “The majority of people that come into the club haven’t worked out since their high school gym class,” Thomas says. “Then we’re told to work them hard. It’s dangerous.” If you feel your trainer is being too tough, speak up. Remember, you’re the boss.

BMF says: “For those of you who ever hire a trainer –expect to be pushed! That’s why you hired a trainer, right?!? But, no personal trainer should be pushing an out-of-shape baby-boomer to the point of collapse. This just leads to injury and more fuel to make excuses not to get in shape. I once worked with a trainer who took pride in making his clients throw up! He didn’t work at that gym too much longer. If you need a rest, then speak up! You must know that medium between a good kick in the pants and when your trainer is just playing “tough guy” to impress the chick on the stairclimber.”

3. “Caution: Might not work well with kids.”

One of the biggest trends in fitness today: enrolling Junior in a little one-on-one training. Concerned about their kids’ weight and lack of physical activity, parents are increasingly turning to personal trainers at rates of up to $60 an hour. Seventeen percent of personal-training clients — over one million total — were between the ages of six and 17 in 2006, says the IHRSA; that’s a 20% increase from 1998.

This niche is growing because our kids are: Roughly 15% of American children are overweight, ranging from a high of 22.8% in Washington, D.C., to a low of 8.5% in Utah, according to nonprofit Trust for America’s Health. But not all health clubs have trainers who work well with kids — or even know how to work them out safely, says Davis. Even a good trainer with the wrong attitude can turn impressionable kids off to working out.

Bottom line: Be selective. For starters, ask for a trainer with a background in teaching, coaching or child development, Davis says. And if your kid is involved in a particular sport, requesting a trainer with a similar background can help develop specific muscles and prevent injury.

BMF says: “Are there no playgrounds, phys-ed classes, recreational sports teams or dance classes anymore? Children under the age of 13 should not be subjected to the words “diet” or “workout.” Their natural activity level alone should be enough to keep them healthy, active kids. If there is a health or weight problem, then lifestyle and nutrition should be assessed and addressed by a doctor. I would suggest a personal trainer only if your child is in a sport and the trainer is sports-specific. Otherwise, consult a physician to put your child on a nutrition plan… and make sure your kid isn’t skipping out on gym class.”

Check the Brides Made Fit blog in the coming days for the rest of the list!

I think by now, everyone knows that drinking 6 to 8 glasses of water a day is the healthy amount to keep our organs functioning properly. But as a woman, I know that sometimes water may seem to be the enemy when it’s “that time of the month.” I don’t know about you, but it seems that whenever I have an event where I can wear my favorite little, black dress, I’m retaining so much water that I just want to wear sweat pants and call it a night! But in actuality, water is essential in combating, well… water!

Water retention may be magnified during PMS due to excess sodium in our diets (thanks to cravings) and hormonal changes. Another big cause may be dehydration. You’re not drinking enough water! When our bodies don’t receive enough water, it kicks in a survival mechanism to retain what it already has. (Remember, your body doesn’t know you have an abundance of running water. It still thinks you live in a cave and scavenge for food and drink). This “survival mode” of water retention leads to swelling and bloating.

On the flip-side, when you’re drinking water more regularly, your body allows itself to flush out fluids quicker and more frequently because it’s replacing it with a fresh batch. It makes sense, right? The more there is to go around, the sooner it can turn to…ahem… waste.

Having a constant flow of fluids throughout your day promotes better function of your body and its weight-management. Making it a habit in your health and fitness program will prevent the teeter-totter of the scale and your clothes from miraculously shrinking!

I found a web site that might help with your clients that are trying to watch their diet. Check it out: The Daily Plate. This site allows you to look up the nutritional information from just about anything, including food from commercial restaurants such as Applebees or Max and Erma’s. You can take it further and keep a food diary. I looked up a meal that I got from Taco Bell and it was over 1000 calories!

Sincerely,
Denis

Wow! Thanks for the reminder, Denis! Nutrition accounts for 80% of the results you see from a fitness program, so I totally stand by this website and any other online food diaries. As a trainer, most of my clients say nutrition and time are their biggest obstacles. It’s easy to forget about that doughnut you snagged in the break room at work when no one was looking, or the load of thousand island dressing blanketing your oh-so-healthy salad at lunch. But when you log everything you eat and what’s actually in it, you won’t forget it! This habit may seem over-the-top for some, but it makes for better accountability and control over your fitness plan. Remember, only YOU control what you put in your mouth! This online food log is easy to use because it saves all of your entries and frequently eaten meals and ingredients.

Important habits for a successful nutrition plan:
1.) Set up a free account on The Daily Plate and use it
2.) Eat breakfast
3.) Eat 4 to 6 times a day
4.) Eat every 2 to 3 hours a day
5.) Eat protein with your carbohydrates
6.) Lay off the sugar!
7.) Turn the box over and actually read what one serving size is, and then eat just one!

When beginning a fitness program, the biggest thing on the majority of minds is losing weight and looking better. To reach that goal, it takes consistent training in strength, cardiovascular, nutrition, and flexibility. As crucial as those are, there’s still one factor missing… and that’s balance.

We’ve all been exposed to the “Core Craze” that’s swept television infomercials, magazines, and fitness classes—but why is it so important to our everyday fitness rituals? It’s not just all about getting sculpted hard abs, it’s about conditioning the very muscles that promote balance and stability in our bodies. The better your balance, the better your body functions and reduces the chances getting hurt. Plus, incorporating more muscles burns more calories!

The root of balance and stabilization lies within your core, which consists of all of the muscles in the abdominals, obliques, and muscles in the lower back and along the spine. When your body’s center of gravity is challenged, it automatically activates the above muscles to recruit stabilization to force your body to be balanced. When incorporated in your workout, the stronger and more conditioned your core will become to do more advanced movements. Someone with a weak core may have difficulties performing simple exercises—even daily activities—without compensating their form in some way to maintain balance. This can be especially dangerous for the elderly because it can lead to all-too-common slip and falls, muscle sprains and strains, and broken bones.

There’s no better time than now to get a leg up on balance… literally! Many pieces of equipment can help you recruit core strength and stability: Stability Ball, BOSU, Core Board, etc. But you can begin by just standing on one leg at a time for as long as your can. Make sure to keep your abdominals contracted and back straight for control. The easier that becomes, combine it with an exercise movement like a bicep curl or shoulder raise. Remember that the harder your body has to work, the more calories it has to expend while doing it! So, balance and stabilization training is great for total body exercise!

One of the most common questions I get asked constantly is “does the elyptical machine burn more fat than the treadmill?” To me, that’s like someone asking “does a Hummer drive faster than an Escalade?” Um yeah, it can… but based on how the vehicle is driven. And we, as humans, are like vehicles! It’s all in how we’re made and how we train.

Fat burn during any exercise on any machine requires oxygen and your heart to pump it through your body. The efficiency of oxygen consumption varies as your beats per minute (BPM) increases or decreases. In the fitness world, we’ve grouped BPM into five different zones called heart rate zones. Generally, the higher your BPM go, the closer you reach the heart rate zone where your body starts burning primarily carbohydrates, not fat. This is known as anaerobic threshold (AT).

Ok, so enough of the science! You want to know where this “magic” fat-burn heart rate zone is. Well, it’s a little complicated in that it depends on many things like genetics, conditioning, lifestyle, age, and metabolism. If you don’t have it in your budget to undergo metabolic testing to find out exactly what zone your body burns the most fat in, you can estimate it with this equation:

Max Heart Rate= 220 – age
Fat Burn Zone = 60% to 80% of Max Heart Rate

Then during cardio, you can track your BPM with a heart rate monitor. The only downside is that this equation can be inaccurate because it only takes into account your age. Another option is to consult a personal trainer educated in heart rate training. They can put you through a cardio test and estimate your fat-burn zone based on your heart rate and “feeling.”

Once you know how to train, you can hop on any cardio machine and, instead of spinning your wheels, spin away fat!