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Workout with Steve

Steve's routine is a "Split" routine. He splits his routine, working the same muscle groups, into 2 separate workouts - morning/night. A split routine allows you to maintain a fresh intensity for exercise because of the shorter duration of the workouts (3-4 exercises over 30-45 minutes). Total time in the gym is decreased because your intensity and focus is increased with less need for rest time in between and less temptation to lollygag.

CLICK HERE for Steve's workout routine.

First, you must be consistent. For example, when you rake the yard, you don’t immediately get calluses. Instead, you get tender skin and bleeding blisters.  Your skin will go on to heal and basically return to its previous state. A callus only forms when the skin is consistently being worked and, more importantly, given time to repair.

Secondly, your program must be challenging. You only get blisters if you give your body more than it can handle on a regular basis. If you had only raked a small portion of your yard, I doubt you would get a blister all. Even if you raked the yard for thirty seconds every day, I doubt it would be challenging enough for your skin to build up much of a callus at all. Consistency and challenge are both equally necessary to produce change.

If you are not challenging your body, you are not changing your body. If you are challenging your body every once and a while, like a blister that heals, your body will also heal with little change. Your body reacts to the demands you place upon it and responds appropriately.

A musician understands this probably more than anyone. Not only does regular practice keep a pianist’s fingers nimble or keep calluses on a guitarist’s finger tips, but a musician understands each musical piece must be more challenging than the last to improve in skill. If a musician were to play the same thing over and over, there would be very little chance of improvement.

Think of the gym member who you’ve seen everyday since you’ve joined. You know the one I’m talking about – all clubs have them. It’s the member who does the same routine using the same weight everyday and their body looks exactly the same. This person has the consistency part down, but they quit challenging their body a long time ago.

Lastly, the same way blisters don’t appear overnight, you can’t expect muscles to pop up overnight either. Weight training requires patience, which many of us lack – including me! I want results now – doesn’t everyone? Giving up is simply not an option. Your body is more predictable than you think. Reshaping your body is not smoke and mirrors, it is basic science and it works.

Are you hiding your physique?

People who spend hours in the gym to gain muscle mass are often scared to death of losing weight in fear of losing muscle. I, for one, understand since I have a real difficult time gaining mass. I train so hard for the smallest bump and yet I need to keep my body fat low enough so you actually see each little bump of muscle I build.

Body building, or body sculpting, is a combination of science and illusions. Science dictates our development and then the illusion comes in when we tweak our diet. Ironically, we can actually appear more muscular the leaner we are – even if we lose a little muscle in the process.

My husband, Steve, has been competing in amateur bodybuilding for about fifteen years. It always amazes me how people react to him the closer he gets to a show. The leaner he gets the more people comment on how big he’s getting. Sometimes he even gets accused of taking steroids. I have to laugh because all the while I know he feels like he is wasting away.

Ironically, Steve is normally anywhere from 10-20 pounds lighter when people are swearing he is bigger. This is the illusion part of the art. Although you often lose some muscle mass when dieting, you can actually look more muscular.

This works for women as well. While all women don’t necessarily want to look like a bodybuilder, dieting can help uncover a fit physique too. As the waist and joint spaces get smaller, the desirable hour glass figure becomes more pronounced.

Cleaning up your diet is probably the hardest part of looking fit. However, weight training without dieting is like buying an exotic car you leave parked in your driveway with a cover over it. Maybe it’s time to uncover your physique and work as hard on your diet as you do on in the gym.

What is the difference between exercise and activity?  A good example for activity would be walking your dog or a taking a morning stroll. Exercise is typically more structured and purposeful. Good examples would be a power walk, jog or aerobics class.

For most people, your heart rate is probably the best indicator of aerobic exercise and caloric expenditure. In order to find out where you should exercise you need to figure out your maximum heart rate, which according to the American Heart Association is 220 minus your age. Then, multiply that number by 65% for a low intensity workout or 85% for a higher intensity workout.

Here is an example for a thirty year old:

220 – 30 = 190BPM (beats per minute)

Heart rate for a low intensity workout would be 123.5BPM  (190 X .65) 

Heart rate high intensity workout would be 161.5BPM  (190 X .85) 

Tracking your heart rate can be pretty easy when using a treadmill. Most treadmills have a chart on the machine to tell you where you need to be, but what if you are out walking in your neighborhood? You can either buy a heart rate monitor or you can get an estimate by counting your heart beat within a ten second span and multiplying it by six.

For example, the same thirty year old would need to maintain a heart rate of 21 beats over a ten second span for a low intensity workout. For a higher intensity workout the ideal heart rate would be 27 beats. Of course it is not as accurate as a heart rate monitor but it is much more convenient.

Although heart rate is normally the best indication of caloric expenditure, there are some exceptions. Some people’s resting heart rate is slower than normal, a condition called Bradycardia, or it can be faster than normal, called Tachycardia. However, for the general population the heart rate is the best way to monitor aerobic exercise and calories burned.

So, if you are not sure if you are exercising at the right pace, just ask your heart.

It’s important to keep a balanced routine

From our youth we are trained to do things we are good at and then work on developing those strengths to their maximum potential. When we reach adulthood, we attempt to find a job centered around our strengths, whether it’s becoming a golf pro or a good accountant. With that said, it only makes sense why the same practice is often used in the gym.

I can’t help but think of “Joe Musclehead”. You probably know Joe. He’s been going to the gym for a long time. He’s like a gym mascot actually. Everyone seems to know this guy. He likes to grunt a little extra when he works out to impress all the girls with his manly upper body strength. He seems to really love to bench press. As a matter of fact, if you really think about it, you may realize you’ve never seen him on a leg machine.

The reason I bring up Joe, whose character I made a little extreme, is to point out our natural desire to work in our strengths – even in the gym. We all have the tendency to do what we like, or what we are good at, to avoid what we hate. How do I know? Have you seen my legs? They are like a mile long so, needless to say, squats are not my favorite exercise either.

Ironically, when it comes to fitness, we need to give our weak areas extra attention – not avoid them. People who hate running because they are out of breath after ten steps need cardio more than anything. Ladies often avoid working upper body because of their lack of upper body strength while men tend to work their upper body too much neglecting their legs.

Sometimes we avoid certain exercises because it reminds us how weak, clumsy or out-of-shape we are. The desire to stay in our comfort zone can drive us away from the things we need the most. Other people accidentally neglect areas of weakness simply because they are so focused on their strengths – like the guy who loves his new “guns” (AKA biceps).

The only way to make sure you are balanced is to map out a routine that forces you to work areas you don’t like. For example, I hate working legs so I always make them the very first thing I do every week to make sure I get them done.

This same planning and discipline used in an exercise routine can be used in many other areas as well. Whether you’re a golfer who needs to practice your putting instead of your drive or you’re a musician who needs to tackle that new difficult piece instead of playing the same old songs – a few simple guidelines can help keep you on track and headed toward your goal.

As we age, it seems like everything on our body wants to fall. Body parts that used to be perky and tight when we were young seem to gravitate toward the ground as we age. Although fitness may not be able to help some sagging areas, it sure can help a deflating derrière.

I don’t know many people who want the pancake-bottom look, but that’s exactly what seems to happen to our backside over time. Most people accept the disappearing act as just another unfortunate part of aging - but there is a solution.

The appearance of your backside just reflects the condition of your muscles. The gluteus maximus, the largest and the most superficial of the three gluteal muscles, makes up a large portion and shape of the buttocks.

Think of the buttocks as two balloons. A youthful bottom is more firm because it is filled out by lean muscle, like a freshly inflated balloon. As we age, the muscle atrophies giving an appearance similar to a deflated balloon. The solution is to rebuild, or re-inflate, the muscle in that area with exercise.

There are a variety of great exercises that work the gluteals, but the best one of all doesn’t even require a gym membership.  Walking lunges is one of the best ways to work the gluteal muscles and all you may need are some dumbbells. Women typically use 5-15lb dumbbells and men may use 15lbs-25lbs dumbbells.

A walking lunge is exactly how it sounds. Begin in a standing upright position, with or without weights in your hands. Take a large step, or lunge, forward while never letting your lead knee go over your toe. Once at the bottom of the lunge, your torso should be straight and your forward leg should be bent at almost a 90 degree angle.  

During the lunge, your back knee should come close to, but never touch, the ground. Pushing off with your front leg, pull your body up for another large lunge forward. With each lunge, you will make your way across the floor completing 15-20 giant steps. Repeat three times.

Maintaining balance during this exercise can be challenging at first but will improve with practice as your strengthen stabilization muscles. Beginners may want someone to hold their hand until their balance improves for added safety.

Walking lunges offers more benefits than just appearance. Improved balance and leg strength can even help prevent unnecessary back injuries due to improper lifting and stooping.

A simple fix for knee pain, by Bonnie Pfiester

There’s nothing like a little knee pain to make you feel old and out of shape. Ironically, it is normally when you are trying to get in shape that you discover these little annoyances.

A couple of years ago I started jogging again. At least, that was the goal. I quickly discovered my body wasn’t ready for a jogging routine and much preferred a brisk walk. I had never felt that out of shape before.

Although I was lifting weights and occasionally doing the stepper or elliptical, my body wasn’t used to jogging and it let me know it quick! My hip ached, my knees throbbed, and my muscles were incredibly sore.

Even though most of my body adapted to the new routine eventually, my knees took a little longer to improve. Believe it or not, it was a simple fix – all I needed to do was stretch.

I am sure this may sound odd to some people. I mean, what in the world could stretching a muscle do for a joint? Well, plenty! You see, my leg muscles were really tight, especially my quadriceps (thigh muscles). Since these tight muscles attach to the patella (the knee cap) tight muscles were most likely the cause of my discomfort.

If you gently stretch the leg muscles, you relieve the tension on the knee cap allowing for proper tracking. The only drawback is you have to be patient and consistent with your stretching routine. You can’t expect your muscles to loosen up after just a few stretches. With increased activity comes increase tightness so it’s something you have to do often.

I had to stretch several times a day. I even would stop and stretch in the middle of my jog to help get me through my routine. Eventually, my knee pain completely went away. My two miles of limping turned into a four and half mile pain-free jog thanks to a few simple stretches.

While there are many reasons for knee pain, tight leg muscles are often the culprit especially if you just started noticing it after increasing activity. Unfortunately, many people quit an exercise program due to aches and pains discovered after beginning their new routine.  Just keep in mind the solution maybe easier than you think.

Muscle conditioning help prevents injury, by Bonnie Pfiester

What do your legs and back have in common? Everything! You’ve heard the saying “lift with your legs”. Well, the purpose for lifting with your legs is to prevent back injury. The problem is many people don’t have enough leg strength and flexibility to take certain safety precautions. This gets more evident the older we get.

Squatting down to pick something up means you have to be flexible enough to get down there and strong enough to get back up. My grandmother once said “when you get to my age and you have to stoop over to get something, you look around for other things to do while you’re down there.” It was a lot of effort for her and even more difficult in her latter years due to severe osteoporosis and muscle deterioration. 

Conditioning your body can improve mobility and reduce the chance of many common injuries. Weak or tight muscles can cause us to do the craziest things. We change the way we sit, walk, bend, and perform even the simplest tasks. Most of the time, we don’t even realize we are doing it. We slowly make small adjustments in order to work around our weaknesses, accepting our new life as if we don’t have another choice.

The good news is you DO have a choice. It’s not too late to improve the quality of your life, you just have to become more purposeful when it comes to strengthening and conditioning your body. Unfortunately people tend to buy into the negative thoughts of hopelessness. Couple doubt with a lack of guidance and you have someone who gives up before they even start.

Giving up is not an option. Your physical condition will not improve on its own. On the contrary, your physical condition worsens when ignored. It is up to you to make a decision to take matters in your own hands. No one can do this for you – it is solely up to you. Having a long life isn’t enough - it’s the quality of life that really matters.  

SCALE OBSESSION, weighing too often is unhealthy, by Bonnie Pfiester

Some people just can’t stay away from the scale. Others are convinced there is a magnetic force that draws them to the wicked device. No matter how hard they try to avoid it, all the sudden they are standing on the evil machine staring down at the display waiting for the verdict. For some it is an addiction and for others just a curiosity. The problem lies when the results begin to dictate our mood, our diet, and our self-esteem.

Sometimes I think the person who invented the scale should be shot. It’s amazing how those little numbers representing your weight can absolutely ruin your day. Even on the good days, the days you feel skinny and great – you can get on the stupid machine and get crushed like a school girl getting her heart broken by her first love. The ironic part about it all is we jump right back on the very next day. 

What is our obsession with the scale? For some it’s a measurement of success. A much needed pat on the back when we have been busting our tail in the gym. In a sick way it gives others the confirmation they want to hear saying “see, you ARE fat!”  The scale gives some compliments and others judgment, but in the end it is just a scale that measures your body weight – that’s all.

Scales don’t tell you how much fat you are losing. A normal scale doesn’t reflect your muscle or water weight either. Our weight can fluctuate daily. Let’s be honest. Just like you can eat and drink a pound or two, you can expel a pound or two also. Certain times of the month women weigh heavier due to bloating and water retention. The bottom line is there must be guidelines when it comes to weighing yourself. Otherwise, you’ll drive yourself nuts with all the normal daily fluctuations!

First, you should pick a regular weigh-in day and stick to it. If you can’t fight the temptation to jump on the scale between weigh-ins I suggest you either put your scale up or give it away. It may be healthier to use the scale at your gym or grocery store.

Next, you should weigh yourself on the same device each time. Your weight can fluctuate depending on the scale so you should always use the same scale to get the most accurate reading. Lastly, the longer you go between weigh-ins the greater the chance for a big number. For instance, my mom didn’t weigh herself for weeks after starting her weight loss program. She wanted the first number she saw to reflect a big weight loss. Her clothes were letting her know she was on the right track and the scale just confirmed her success.

Remember, a healthy weight loss is only one to two pounds a week. Be realistic, stick to your plan and be prepared to make appropriate lifestyle changes in order to get the results you want.

Exercise Give Dieters a Different Mindset, by Bonnie Pfiester

We have all heard that dieting and exercise together can bring the best results, but there is more to it than just burning extra calories. Diet and exercise together has a psychological impact on weight watchers that is often not discussed. Exercise has a mental effect on the entire dieting process and its value is underestimated.

When someone combines exercise with a diet regimen, it requires extra effort to be put forth toward their weight loss endeavor. This, to me, is the most valuable part of exercise to dieters. Once someone has spent valuable time to burn calories in the gym, then each calorie has a real tangible value. The more time someone invests in an exercise routine, the more protective they become in their investment. Since their investment is based on calories in and calories out, a dieter tends to be more cautious of eating calories that could sabotage their results which were based on real physical work.

Suddenly, someone’s favorite cheat meal is overshadowed by how many calories would have to be burned to erase their mistake. This thought process helps hold dieters accountable for their actions. It is no different than the same feeling when deciding to make a big purchase. We all know buyer’s remorse isn’t a fun experience so we try to make the best choices in life which requires a lot of discipline.

Of course buying a car on a whim isn’t a big deal for some people, but it’s all relative. It depends if it is a Honda or a Bentley? The decision should not be based on what you want, but what you can afford. Too many times we eat what we want, not what we can afford to eat. Exercise helps to keep what we can really afford into perspective.

Lastly, people want fast results. Exercise helps people to physically feel the results of a healthier lifestyle. My husband’s favorite saying is “being fit feels better than food tastes”. I have found this to be a very true statement. As people begin to feel the added energy, the tighter body and the loser clothes, food becomes less and less tempting.

There is one catch. There must be 100 percent effort and commitment put into the exercise program in order for it to really work. A half effort isn’t enough at stake and is commonly followed by a promise to start next week, which may never happen.

If you have tried dieting before but you either know you didn’t put 100 percent effort into your exercise and diet program, or you any doubt at all you may have not done it correctly, I highly suggest you give it another try.

You can't always trust the labels

The process before the weight loss

Fad diets

Are you walking for exercise or wasting your time?

Lifting weights, a real miracle worker

The best fat-burning workout

Keeping the weight off

Taking responsibility for your health

Good posture makes you feel like a million bucks

Conquering the menu, dining on a diet

Simple tips for pain prevention

Tips to provide you a map for a 'trip to a new you'

Helping others can help boost physical, mental health

The right tools for a manicure

Exercise, the answer to relieving stress

Making cardio work for you

Hips don't lie

Everyone needs someone to believe in them

How do you accept compliments?

No one is perfect

Packing lunches can prove a learning experience

Fitness includes preparing for the new school year

Low or hi reps debate isn't as important

Don't overlook simple steps to tighten the tummy

Steps toward success

Fighting childhood obesity

Start your day off right...with breakfast

Picking up the pace for results

Breaking the quitter's cycle

Fitness, believe it or not

Don't be fooled by weight loss gimmicks

Forgotten benefits of exercise

There are ways to work around health issues

Could portion control be the answer?

Goodbye bodybuilding, hello figure

A few tricks to burning fat

Adam & Eve's diet plan

If you can't eat breakfast, drink it!

5 healthy habits for the new year

Falling in love with healthy living

Fighting the fear factor

The same old workout

Fight depression with exercise

Vero's biggest loser

Health club goes wireless

Extreme Teen Make-over

The curse of the scale

It's possible to survive the Thanksgiving