How to Make a New Year's Resolution and Stick to It!

Happy New Year!  I bet many of you already made your New Year's Resolution and some of you may have failed already.  The reasons people fail year after year is not because they lack willpower or are just not serious about it but it's because most people make resolutions not really knowing how to make them properly so you can succeed at it.  It's not too late!  There is still plenty of time, so I'm going to help you make your resolutions that you can stick with and succeed!

A few mistakes people make when deciding what resolutions you should make are creating general resolutions without realizing what goes into creating that resolution.  For example, many people say that their New Years Resolution is to lose weight.  Well that's great but how much do you want to lose, how do you plan on doing it and what is your time frame for it?  This is clear cut resolution failures.  When giving a general resolution your thoughts will change from day to day on how to achieve them b/c you didn't set any specific guidelines. 

The first thing when making a resolution is to decide what you would like to happen in the New Year that is feasible.  A resolution like hoping my boss gives me a raise is not a good resolution to make b/c it is not up to you, therefor you have a 50/50 chance of it coming true.  When you decide on a resolution such as the ever so popular, losing weight, then you must really think about it.  Questions to ask are:  Why are you overweight, what lifestyle changes made you overweight such as....working long hours so I stopped exercising and got fast food for lunch and on the way home.  Or I had kids and it's easier to grab snacks all day to try to give yourself a pick me up. 

Once you figure out the why, then you need to start making realistic goals to set to help achieve your resolution.  For example, you may need to stop having snacks in the house.  If they are there for a once in awhile snack yet when you get tired or stressed and you eat them all in one sitting then it is time to get them out of the house.  Temptation is a hard thing to overcome and it is a lot easier to get rid of the temptation.  I know for myself I don't let the kids get sugary cereals b/c I will eat it too and eat most of it in one sitting.  So since I know my will power is weak for this then I just don't keep it in the house.  Sorry kids, but mom needs her health so she can take care of you.  I have 3 teenagers now and they understand why I don't have it in the house and guess what, after all these years, they don't hate me.  In fact they have learned over the years about being healthy (complaining most of the way) but now they like knowing that info.  They still like to have occasional junk food but they also like telling their friends on cross country/track team and soccer team about the best way to eat to help athletic performance and improve skills in school by eating the right things.  They can tell a difference in their behavior and ability to sit still and listen attentavely when it comes to what they had to eat.  Now the reason I bring this into the article is a lot of women/men I know say it is too hard to keep things out of their house b/c of their kids.  Well, like I said, the kids will learn as long as you teach them what and why you are doing it.  Help them help you with reading labels and being involved and they may become more receptive of the idea. 

After making a list of some lifestyle changes that might need to be made to help you such as what you keep in the house, how and where you go out to eat and learning to count calories, then make some small goals to help achieve your final goal.  Such as the first goal might be to just cut back on eating out for the first two weeks, then learning when you do eat out, find out the nutritional information for that restaurant so you can look at what you should order before you even go.  For example if you are going to Outback Steak House then you can go to their website and look up calories, fat, sodium or sugar for their entrees and choose the heatlhiest option.  That way when you get there you will already know what you are getting.  This is a big plus.  If the meal is big then have them box up half the meal so you can save it for the next night. 

Setting small goals at a time makes it easier to do and the more goals you are reaching means the closer you are to your big goal!  If your goal is to start exercising then slowly add exercise here and there to slowly introduce it to your lifestyle.  Try to make it fun and it will be even easier to introduce it.  Try a really fun aerobic class like bellydancing or something that might be fun to you.  Try taking a rock climbing class or learn a new sport like martial arts or kickboxing.  You can also try training for a charity race and join a training club to help you train for the big event.  There are many ways to introduce exercise that can be fun and will make you feel good by helping others.  This year my goal is to run a 1/2 marathon and train with team challenge to help raise money for Crohn's disease.    

Make a weekly and monthly checklist with goals on each list that are easy to achieve.  This will make it easier to reach the large goals you might have.  One big thing to remember is that it is OK to fail.  Everyone is going to make mistakes.  So if you fail and say, eat a huge buffet meal until you can barely leave the restaurant, then don't beat yourself up.  Doing so may make you just give up on your goals and that is not a good thing.  If you have a moment of weakness and go back to your old ways then just get back on the wagon and keep working toward your goal like you were before.  If you slip again, then do the same thing again.  Most people will fail quite a few times before reaching their goal.  So don't get discouraged just get back up on the horse.  Making mistakes a couple times per month is a lot better than giving up and not trying at all!  Even personal trainers, athletes, singers, and actresses all have moments of weaknes but the difference is how you behave after the slip up.  Do you get right back on the horse and try again or do you just give up and go back to your old ways.  Don't let these slip ups get you down, just keep trying!  You can do it, I know it!

Finally keeping a journal will really help you keep your goals organized and where you suceeded and failed.  You might find things out that you didn't know, such as each time you slip up you had just gotten into a big fight with your loved one.  Or notice the times you succeeded you were happy and having fun.  Pay attention to things like this and knowing why you have slip ups may help you avoid the slip ups entirely.  If you find yourself really struggling and finding it just too hard then save some money and hire a personal trainer and wellness coach.  They can help you stay accountable, the personal trainer can help you get the exercise you need and a wellness coach can help you with making those lifestyle changes.  Check out my website http://www.kriscrosstraining.com/ for more information.  I really hope this helps you, it has helped me every year.  Good Luck!!!!!!!!

Obstacles: Living with an autoimmune disease and trying to maintain fitness

I recently found out the meaning behind this song and I felt a strong urge to share my story hoping to help others who live like this or live with someone like this. Rob Thomas wrote this song about his wife who suffers from an autoimmune disease.  Most people who suffer from an autoimmune disease usually suffer in silence.  It is hard for people to understand these diseases because you usually don't look sick and the only way you may find out that they are suffering is if they tell you.  But then because you don't look sick you are written off as a complainer, especially if you are sick for a long time.  I was diagnosed with Lupus about 12 years ago.  When I have a flare up I will have really bad joint pain, extreme fatigue and depending on the flare up I may suffer from pleurisy, kidney infections, muscle pain and more... When I'm not having a flare up I still suffer from fatigue, mild joint pain and muscle pain. 

The past 3 years I have been sick with multiple autoimmune diseases.  When one gets better another one manifests.  Lupus, polymyositis and crohn's disease are the ones diagnosed but the doctors feel there are others that they can't identify.  After I had a mild Lupus flare up a few years ago, mainly dealing with joint pain, pleurisy and severe fatigue, I then began to suffer from severe muscle pain.  I would work out (because exercise is actually good for people with Lupus b/c it helps with the joint pain if you can get through the workout) and then have severe pain for almost a week.  Every muscle hurt and became weak to where I could barely hold up a blow dryer to dry my hair.  The pain would subside a little and I would try to work out again only to feel this extreme pain and weakness.  After about 3-4 episodes of this my doctor did some more blood tests only to find my cpk levels (muscle enzymes) were over 22,000 which normal values are below 300.  You would normally find this level in people who were in a car accident and had severe muscle damage.  This was polymyositis and I wasn't able to work out for over 6 months.  Of course I'm so stubborn I kept trying about once a week only to suffer more pain.  After the prednisone finally put this one at bay I started having severe digestive system problems in which they finally decided to remove most of my large intestines.  After this surgery (which was the worst surgery I've ever had including the horrible recovery) I was diagnosed with Crohn's disease.  I finally started getting better overall after another round of prednisone.  My doctor prematurely took me off my meds because he said everything looked ok even though I said I still didn't feel right.  By this time I'm seeing 5 different doctors because one doctor won't treat everything, if I suffer joint pain I see the rheumatologist, nerve pain/weakness-neurologist, abdominal pain-gastroenterologist, breathing problems-pulmonologist, chest pain/high heart rate-cardiologist...and so on. 

After going off my medications I was just getting back into my routine of running 5 miles and strength training then BAM:  all of sudden I can't breathe while running.  I had just started running hills since my girls were in cross country so I thought, wow these hills are brutal I could barely run a few miles.  Each day I ran less and less having to stop because I couldn't catch my breath.  Uuugggghhh!  Not again!  I just want to get better, c'mon!  After a few months of being treated for asthma that I'm sure I don't have I am still not any better.  I keep trying every week to run and I push myself until I feel like I'm going to pass out b/c I think ok this time I can do it.  The doctors finally decide to run some blood work only to find I'm really iron deficient...what?? I'm on prescription strength iron supplements, I eat iron rich foods and because of the birth control I'm on, I don't have a cycle at all.  The reasons one might be iron deficient is either malnutrition or bleeding.  After another test it is discovered I am indeed bleeding internally somewhere along my digestive tract.  So next week I undergo a few tests, one to see if I really have asthma or some other lung problem and the others are an upper and lower endoscopy to try to find the bleeding.  If they can't find anything with the upper and lower endoscopy then I get to swallow a camera pill.  Ok, so that's kind of cool.

In the meantime I keep training clients yet when I go to work out I feel like a really old lady barely able to push myself to run 1 1/2 miles alternating running/walking and only able to lift light weights less than 50% percent of what I'm used to.  I love training clients and when I am working with a client I actually feel pretty good, knowing I'm helping them achieve their goals and seeing them improve and get healthier is just such a good feeling.  My family has adjusted to my illnesses for the most part.  It is hard for family that lives far away why I haven't been able to go see them.  My husband has struggled off and on because I don't look sick and I might feel good a few hours per day then  I start to feel bad again.  I have to really plan my day in advance because I have to conserve my energy.  My husband will come home and want to go out to eat or see a movie but I can't because I used my energy already.  He struggled with having to schedule a date especially since he is a spur of the moment person.  He tries and he goes to my doctor's appointments to try to understand this better.  I'm in a lot of pain and it is hard for him because he can't do anything to help me.  Being married to someone who has been sick for 3 years can be pretty difficult.  Especially when prednisone can make you very irritable and so can being iron deficient and pain.  He is really learning to ignore my "exorcist moments", which can be pretty bad.  I'm thankful he can get past that.   

My kids are awesome.  I put an oversized chair in my room so they come in my room to watch TV with me on the weekends.  I'm usually in bed for most of the weekends to rest up for the week.  Having 3 teenagers climb in bed with you or sit in the chair next to me and watch movies is really awesome.  When my husband is home at night there are 3-4 of us in my bed and 1-2 in the chair watching movies.  My bedroom has become the family room and I really feel blessed for that.  So I'm hoping next week will bring some answers and then treatment to make me normal again.  I can't wait! :) If you know someone who lives like this don't treat them like an alien b/c you don't know what to do, just find ways to encourage them, make them laugh or do something fun with them that they can handle.  They want to feel normal but also understood. 

God Bless!

What you should know about your trainer and what your trainer should know about you…

I’ve gotten a lot of emails recently regarding the article linked to my website regarding how to pick a personal trainer. The reason I posted this article is because I wanted my potential clients to know what a qualified personal trainer is. First, there is the certification. Is your trainer certified? Who are they certified with? Is it up to date? Here is a link with personal training certification programs that are accredited through the National Commission for Certifying Agencies: http://www.noca.org/GeneralInformation/JoinNOCA/tabid/65/Default.aspx.

This is a third party certification agency that examines the organizations that certify personal trainers. You should ask your trainer what agency they are certified through and then verify it.

Once you’ve established that they are indeed certified then you should ask if they have taken continuing education credits because new research comes out regularly. Most certification agencies require their trainers to take a certain amount of cec’s in order to continue their current certification. Also ask if your trainer has taken any college education classes in the field of exercise science, health and fitness or something in a related area. It is not required by trainers and it doesn’t necessarily mean the ones with the college education are better than the ones without. It really depends on what the trainer has educated themselves with and are they applying that to the clients. Your trainer should create a customized training program and this should change regularly as you become competent on what you have learned. A trainer should never have their clients in severe pain the day after a session. If you do have this severe pain then you should talk to your trainer about cutting back on the weight or amount of exercise. If your trainer says that you are fine and continues to have you wake up in severe pain each time then it’s time to find a new trainer. If you experience any pain during a workout you should tell your trainer and try a different exericise and if the pain persists then maybe you should make a trip to the doctor to make sure you are ok to keep training.

Something clients should focus on during a consultation is whether or not you think you will get along with this trainer. This is very important because it is your money and you shouldn’t dread your workouts because you don’t like your trainer. If you don’t notice this until after you start training with them then talk to your trainer and let them know if you don’t agree with something like the way they talk to you or if they are yelling at you. Again, it’s your money and you should feel confident with your trainer.

Now trainers, same thing goes…ask your client what their goals are and then ask them if they are willing to do what it takes to get there. You will most likely only spend 1-3 hours with them per week so the rest of the week they need to be disciplined as well. You don’t want to train someone who won’t succeed. You may need the money but it could hurt your clientelle if you are training people who are not getting results. Other potential clients aren’t going to know it was the client who continued to eat too many calories and not work out when you are not there. Also, trainers don’t be offended if your client interviews you and asks a lot of questions about you. That usually means this client is serious about their work out and they will succeed with your training. Also, you should see if you think you will get along with your client. If the client is clashing with your personality then it might be best to not pursue this because if they decided later down the line that they don’t like you then they can give you a bad reputation. This is a two way relationship and both parties need to be satisfied. But don’t just take my word for it, do your own research. Both the client and trainer needs to take care of their health/reputation.

So that’s what I wanted to say on this topic. Here is the link to the MSN article I found on chosing your trainer. Good Luck! :)

http://www.msnbc.msn.com/id/3076604/

Kristina Crossway

KrisCross Training

NASM Certified Personal Trainer

Are you stressed????? Here are some tips to help get a little mellow...:)

 Are you under a lot of stress?  Is your boss driving you crazy?  Your spouse nagging?  Stress can cause a great deal amount of symptoms such as weight gain, hives, asthma, illnesses, ulcers, heart problems, and can eventually lead to death.  That's just scary.  Who can live without stress these days?  Whether it is someone cutting you off on the road,  co-workers talking behind your back, list of bills, kids that won't even let you go to the bathroom by yourself, dogs chewing up everyones underwear, etc.... I don't know of anyone that doesn't live with any stress.

Depending on what is bothering you, the first thing you should do is to try talking about it to your spouse, best friend, or a trusted family member.  Sometimes just talking about it to a loved one can have an immediate response of relief and you will feel much better about it.  Learning how to do yoga or meditation is another way to help try to get rid of your stress as well.

My favorite way to relieve stress is through exercise.  Exercise helps keep me in shape and it helps me get through stressfull situations I've had.  For me, running is my stress reliever.  I run without an ipod because I like to think about everything that stressed me out that day and I actually re-live it in my head although I may have edited my parts by yelling back in my thoughts or saying what I wish I had said.  No I don't go around running and yelling foul words looking like a crazy person, I just run and play it all in my head.  By the time I am done I feel so much better and it is all forgotten.  It is kind of a running joke, ha, ha, that when anyone sees me running around my neighborhood, they say "Oh, I guess her husband pissed her off again."  LOL

Exercise will help to reduce tension.  I think most of us hide stress in our necks so really good neck stretching exercises can help with that.  Exercise can also help relax you so you can get better rest.  Exercise can give your better self esteem and people that exercise regularly, will eventually start eating healthier as well. 

The type of exercise that you do for stress will vary from one person to another.  Finding something you enjoy is a good first step.  Whether it is running, elliptical, roller skating, yoga, dancing around in your living room, or playing hopscotch with your kids.  Outdoors is usually the best place to exercise when wanting to relieve stress and try to stay away from crowds or work people since they may trigger the stress. If you are stressed at work then try taking a long walk while on lunch and take your lunch with you to eat while walking.  Healthy lunch of course:)

Keep trying until you find something you like, you have to like it if you want it to help you.  GOOD LUCK!

                                                                                                                     Kristina Crossway    http://www.kriscrosstraining.com/

                                                                              

                                                                  

November is Diabetes Awarness Month

Exercise is an important part of living a healthy lifestyle but an even more important part of a diabetic’s lifestyle. Exercise shouldn’t be a chore but should be fun and challenging. There are plenty of ways for people to get exercise without signing up at a gym or hiring a personal trainer (but that is a good way to get your exercise). If you don’t like lifting weights or attending aerobics classes then find something you like. Whether it is dancing around in your living room, riding a bike, hiking, ice skating, bowling or swimming there are plenty of ways to add exercise into your life and it could mean saving your life.

Obesity is on the rise, in fact skyrocketing, which means diabetes is on the rise too. The norm for what the average American thinks they should weigh or size that they should wear has increased and because of this many parents don’t recognize there child as overweight. Just thinking your child is thick, big boned or a little chunky and that they will grow out of it or think there is no need for concern can be a fatal mistake for your child later on in life. An overweight child is twice more likely to get diabetes than a child in the normal weight range. While some children are diabetic due to genetics most children who get diabetes later in childhood or early adulthood could have been prevented with proper diet and exercise.

Teaching your child about healthy eating and exercise is such an important tool to use and the earlier you start teaching them the more likely they will become healthy adults. It’s never too late to start teaching them but you must be an example as well. Check out the American Diabetes Association’s website for the top ten benefits to being active. http://www.diabetes.org/food-and-fitness/fitness/fitness-management/top-10-benefits-of-being.html

Avoid Gaining Weight Over the Holidays!

Did you know the average person will gain anywhere from 5-25 or more pounds between Halloween and New Years? Between Halloween candy, Thanksgiving feasts, Holiday parties, Family gatherings, Hanukkah, Christmas gatherings, and New Year's parties how is anyone to survive? Not to mention most offices have treats left out during this time from either employees, employers, other businesses and marketing teams. Planning ahead of time for the holiday's is key! You can still enjoy yourself without the weight gain if you plan ahead of time. Hiring a personal trainer can really help keep you accountable and help you make a plan of attack. This time of year can be really difficult for people not to just give up till New Years. If you can't afford a personal trainer you can still do it yourself but will require greater strength and will power. Most people find it hard to find time to exercise and the holidays can make it worse. This is a very busy time for people so exercise is usually put on hold. Here are a few things that can help you avoid the average fate:

Plan and Prepare! Get a calendar and map out your typical parties, gatherings, holiday dinners, office parties and any other events you know you will be going to. Then pencil in any possible last minute parties that may happen. If possible try to find out what will be served at all of these events. You don't have to deprive yourself but don't go overboard as well. Allow yourself a small plate of food, trying to make at least half the items healthy choices. Save room for dessert if you know you will not be able to resist. (like me) Use a dessert size plate and take a small piece of your dessert of choice. If there are many desserts then see if you can take a spoonful of each one but no more than what will fit on that plate. If alcohol is served and you must have some then choose a glass of red wine or light beer. No alcohol is best as it can really add up in calories. Another great idea is to choose which of your favorites you will have at each event. For example, if you know your mom's family gathering is making your favorite macaroni and cheese, then that is what you will splurge on for that party. Don't have dessert, instead have dessert at another party you know will have good desserts.

NEVER go to any of these events hungry. Not eating lunch so you can splurge at the party can really backfire. Since you will be starving when you get there you may have 3 times as much as you would have had and consumed more calories than if you had eaten lunch. A good trick I like to do is about 30 minutes before I get to the party I like to make myself a really big salad consisting of spinach leaves, cucumbers, mushrooms, bellpeppers, maybe a few thin slices of deli turkey and two tablespoons of balsamic vinaigrette(no sugar added). Mix 2 cups of spinach with fresh veggies and add dressing in a tupperware dish then shake it up to mix the dressing throughout. This is very tasty and filling. I finish with a full glass of water, then by the time I get to the party I am ok with having a small amount of food.

It is still a good idea to keep a food diary to keep you in check. This is for you only so don't forget to write something just because you don't want to admit it. This is to help you see if you really went all out for one or two days then maybe the next few days eat really conservative. Another trick I do is that during the week I make myself avoid the goodies at work and eat really healthy during the week and maybe cut back on calories as well so I can eat a little more calories at the parties. So if I normally eat 1700 calories per day then I might cut back to 1300 calories per day during the week so then I can have extra on the weekends. Now don't go and eat an extra 2000 calories in one night (although that could be just one slice of cheesecake). But try to balance it out so you are not consuming more calories overall the total week.

Exercise is another key to help you not gain weight over the holidays. I know that this is the most difficult time of year to find the time when you have so much extra to do. This is where you really have to sit down and map out how you can get exercise in. For example if there are a few nights that you have must watch TV nights then use those times to exercise as well. Get some equipment like some free weights, stability ball and resistance bands and you can get a great workout while watching TV. Also if you already have a treadmill or elliptical then you can use those as well while you watch TV. There are other ways of getting some extra exercise in like parking at the end of the parking lot so you will walk further to get to the store, taking stairs instead of elevator and walking on your lunch breaks. With some of those just make sure you are in a safe environment. Depending on your job you should be able to take some time at your desk to exercise. Either bring a stability ball to sit on instead of a chair and/or use some resistance bands. At least a few times a day do a few minutes of resistance band exericses.

If you already go to the gym or have a personal trainer then try to fit those in at a different time if you are going to be busy shopping or entertaining. It's just 8 weeks so if you need to switch to early morning before work or a lunchtime session then really try to make that work out. Just keep telling yourself, it's just 8 weeks.

Some people already need to lose weight so they will say why start it now when it is too hard and then I'll start my New Years resolution to lose weight. Why do you want to gain more weight to make it more difficult to lose later on? You can start now, avoid the gain and you could lose some weight before the new years, then by the time new years come around you will be in better shape and able to work harder to lose the weight more quickly.

You can still enjoy the holidays, eat the good stuff, avoid the weight gain and lose weight. I know for some of you this seems impossible but I promise you it is not. I don't have the skinny gene. I gain weight if I hang out to long in the bakery (ok, if I eat a lot from the bakery). I have learned how to enjoy the holidays without feeling deprived and the key is proper planning and preparing both physically and emotionally. You will actually feel good about yourself after the holidays where most other people are sad and feel horrible with their weight gain.

So let's plan! Prepare! Take Action! I know you can do it! If you can't do it on your own then there are people that can help. Plus it is a slow time for personal trainers so ask for a holiday discount during the 8 weeks of holidays. I'm sure they will oblige. So go on, have a very happy holidays without the guilt, bloating and weight gain. Good Luck! Email me or post comments with questions, I'd be happy to help!

To strength train or not to strength train?

If you want to maximize your weight loss then you should incorporate strength training. Losing weight without strength training can result in muscle loss, so you may lose weight but losing muscle will decrease your overall metabolism which can be the reason you may gain the weight back later on. Not only will increasing your muscle mass increase your metabolism but will help improve your overall health and fitness level. Many women don’t want to train with weights because they are afraid of getting bulky or looking masculine. This is a myth that prevents many women from reaching their weight loss goals. Not only does strength training increase metabolism but it also helps prevent osteoporosis. In order for women to look masculine or develop large, bulky muscles they would have to workout for hours each day along with training with very heavy weights.

For maximum benefits one should exercise 3 times per week for about an hour which should include: warm up and cool down, flexibility training, aerobic and strength training. If you are new to exercise or haven’t been successful with it then check with your doctor before starting a program. Once approved for exercise there are some small steps you can do to get started:

• If you always take the elevator, try the stairs if it is safe to do so, also bring your cell phone in case of emergency.
• If you try to park next to the door of wherever you're going, park farther away and walk in the daylight hours.
• If your habit is to eat at your desk, take a 10- to 20-minute walk first, then have your lunch (or take a walk after you eat).
• Instead of watching TV all day Saturday and Sunday, plan active weekends. Go to the park, take a walking tour, ride your bike, or row a boat. Go play with your kids!

Having a qualified, certified personal trainer can help men and women achieve their personal fitness goals, whether it is to lose weight having lean, toned muscles or build big strong muscles for power and greater strength. Especially if you have never exercised before personal trainers can customize and plan to ensure you meet your goals in a safe and effective manner along with holding you accountable and yet being encouraging at the same time. Also if you’ve exercised before and failed then having a personal trainer can show you how to do it in order to succeed.

Learning what your heart rate should be during exercise and having a heart rate monitor can also help you achieve your goals. If you are not getting your heart rate up high enough within a safe range then you will not be burning enough calories. A personal trainer can help you determine your targeted heart rate and monitor that you are staying within that targeted heart rate range.

Losing weight too quickly or losing muscle because you are not strength training will lower your metabolism and you will hit that plateau where you stop losing weight. Many studies show that physical activity is the best predictor of whether one will maintain their weight loss. Sometimes people hit plateaus for other reasons such as doing the same routine over and over again. Your body adapts to its surroundings and if it gets used to the same routine it will start to use less energy to do these same routines so it is best to switch routines regularly and interval training has also shown success in breaking the plateaus.

Remember that when eating healthier and exercising to lose weight that you will need to continue this to maintain your weight loss. Many people gain the weight back because they feel that when they lose the weight then they are done with diet and exercise. To lose weight and keep it off then you must first go in knowing that what you do to lose weight needs to be seen as lifelong changes. So make small changes in your diet over time so you get accustomed to eating healthy. Don’t think of it as depriving yourself or torture. Make small changes slowly and over time you will get used to it but you can still have your favorites just not as much and not nearly as often. Slowly increase your exercise and understand that you will need to do this for the rest of your life. This will not only help you to lose weight, help you keep the weight off but also help prevent health problems later on such as heart disease. As with the other things we covered earlier, a great personal trainer can help you find new ways to make small changes towards eating a healthy diet and having a great exercise regimen.

Oprah's Flash Mob Dance

Hey Everyone! I've been really busy this past week (and sick :( ). I'm working on a few articles but they aren't quite finished yet so until then I wanted to share with you Oprah's Flash Mob Dance. I'm sure most of you have seen this by now but I still love to watch it! Maybe you are tired of it, if so I'm sorry but I love to dance and this is still cool for me. So here is the video link:





Now if you enjoyed it you can also learn it if you haven't done so yet. It is fun to do and great exercise as well! Have fun!

Hypertension and Exercise

Exercise and proper nutrition can help to ward off this silent killer. Nearly 25% of the population in the United States have high blood pressure. A new classification called prehypertension has been introduced to identify individuals who are at risk of developing this condition. The benefits of exercise have been promoted by a number of health organizations such as the American Heart Association, American College of Sports Medicine, and the CDC.


The combined effects of exercise, diet and weight loss; the value of exercise as a preventive measure of antihypertensive benefits are very positive. Most exercise recommendations for hypertensive patients suggest 20-60 minutes of low to moderate intesity cardiovascular training 3-5 days per week.

Cardiovascular training and weight training both show great benefits to lowering your blood pressure. Alternative exercises such as yoga can also help decrease blood pressure. Specific diet plans, decreasing your sodium intake along with exercise will be the best way to decrease your blood pressure.
 
Email me to schedule a free 15 minutes consultation to go over your weight loss and exercise plans.  (My email is in my complete profile)

Are you ready for some football????

Pre-season is almost over...  So we've got Monday night football, Sunday night football, college football...what does all that mean?  Football parties!  Who doesn't love grilling up some burgers, chips and dip, and beer?  I'm sure plenty of you have your own traditional eats as well and I'm sure many aren't counting the calories.  But football season can easily pack on the pounds if you are not careful.  It's ok to splurge once in awhile but if you are frequently having or attending football parties then you may want to plan and prepare as to not add extra weight before the holidays even get here.  So here are some tips that can help you out.  For burgers try either extra lean ground beef or ground white turkey (regular ground turkey can have just as much fat as regular ground beef).  Use regular size whole wheat hamburger buns as the bigger buns can pack an extra 200 calories.  Try using just a little mayo (mayo with olive oil is even better) and you can use all the mustard you want as it is only 5 calories per serving and no fat or sugar!  Really try to avoid ketchup.  Ketchups has sooo much sugar in it and most people use so much of it and don't even think to consider it part of their daily calories but if you have to have it use one tbsp.  For the chips try Baked Lays and check the bag for the serving size (about 11 chips).  Try not to mindlessly eat them or you can consume multiple servings without realizing it (110 calories per serving).  Salsa is always a great option for dips as it is much lower in fat and calories and it's good for you!  If you really must have some beer then opt for the lite version and limit yourself on this as well.  Again many people don't add these empty calories in and can't understand why they won't lose weight or keep gaining.  It all adds up and one fun football party can really add up.  It takes 3500 calories to add an extra pound of fat and one can easily consume this at a party without realizing it.  I know it can be hard so if you blow it don't be so hard on yourself, it is very hard to eat healthy when we have so much good food around us.  It takes time and practice to have good will power.  If you do blow it then try adding a couple of extra workouts in that week.  (Trust me I end up doing that often, especially around the holidays, lol)  Now lets get ready for some football!

KrisCross Training

Welcome to my KrisCross Training Blog!  Hi, my name is Kristina Crossway and I am a certified personal trainer through the National Academy of Sports Medicine.  I am also in my last year at California University finishing my degree in Sports Management with an emphasis on Exercise Science.  I do one on one personal training, group personal training, sports performance enhancement training, weight loss and much more.  This blog is dedicated to giving tips on any of my specialties.  You can also follow me on facebook and twitter for more tips.  Also check out my own personal website:  http://www.kriscrosstraining.com/.  I will be adding videos soon with the fitness tips.  Good health to everyone!