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Exercise is the “Magic Pill”! Regular physical activity improves overall health, reduces stress, anxiety and depression, and enhances quality of life.

Move More to Lose More! Park further away. Take the stairs. Walk around when you’re on the phone or during t.v. commercials, fidget, take your groceries in one bag at a time, exercise during your favorite t.v. shows.

Schedule your exercise sessions like important appointments and stick to them!

Think of how much better you will feel after you’ve exercised.

Diets don’t work. Eating mindfully does!

Don’t skip meals (especially breakfast). It slows down your metabolism.

Eat breakfast! It’s the most important meal of the day!

How much cardiovascular exercise should I do?
The surgeon general recommends 30 minutes of moderate physical activity most days of the week. My recommendations are:
30 – 45 minutes 3 times a week (weight maintenance)
45 – 60 minutes of cardio 4-6 days a week for weight loss (overweight category)
60 – 90 minutes of cardio 4-6 days a week for weight loss (obese category)

How many calories should I strive to burn during my cardio workout?
250 – 500+ per workout session.

How often should I strength train?
Strength training exercises should be performed 2 – 4 days per week for a minimum of 1 set of 8-15 repetitions. Complete 8-10 exercises that challenge major muscle groups. To determine if you are using the proper weight, you should feel fatigue by the end of your set. Most people work up to being able to complete 2-3 sets of 15 reps. Make sure you work opposing muscle groups. For example, if you work the bicep you then need to work the tricep muscle. To save time, some people prefer to work upper body one day and lower body the next.

How fast can I do my strength training exercises?
Keep movements slow and controlled. Repetitions should take about 4-5 seconds (1-2 for lifting and 3-5 for lowering). You will maximize results by mentally and physically focusing on the muscle group you are working, not just going through the motions.

How do I know when to increase my weight or resistance?
When you can complete a whole set without experiencing fatigue by the last few reps of your set, it is time to increase your weights/resistance. A 5% increase is recommended.

I’ve hit a plateau. What can I do?
Add variety into your workouts. Keep it interesting. If you always perform the same exercises, your body will get used to them and you might hit a plateau. By changing your routine often, you essentially trick your body while achieving optimum results. Make your cardio more challenging by adding intervals (harder or faster segments mixed in every few minutes). Hold light weights or wear a weighted vest during your cardio routines. Do circuit training or try a new aerobics class. Keep up with your strength training and use different types of equipment (weights, machines, medicine balls, tubing, bands).

How do I breathe during strength training?
Exhale on the exertion, contraction or “work” part of the exercise. Inhale on the rest or non-exertion part of the exercise.

When should I stretch?
This is an important component that many people leave out of their exercise routines. Stretching improves flexibility and reduces soreness. Stretches should be held for at least 15-30 seconds (longer if working on improving flexibility). Never bounce while you stretch.