Video Tips on How to Avoid Weight Gain during the Holidays!

Check out these tips I've learned over the years to avoid weight gain over the holidays. But you can also use these tip during any family engagment.
Enjoy!!!!!

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

Weight Loss Could Literally Save Your Life!

CNN Reports Cancer is linked to Obesity

Ok, I just had to add this article. New research has shown a link between obesity and cancer. Specifically, the report says that 49 percent of endometrial cancers are caused by excess body fat. That number is followed by 35 percent of esophageal cancer cases; 28 percent of pancreatic cancer cases; 24 percent of kidney cancer cases; 21 percent of gallbladder cancer cases; 17 percent of breast cancer cases; and 9 percent of colorectal cancer cases. Wow, I had no idea!

For some reason diabetes and heart disease aren't enough to scare most people into losing weight but maybe cancer can. I'd hate to say that I'm excited about this new research report, because I'm not exactly, but I am excited about the potential of people living healthier lives because of this report. Cancer seems to scare people more so than other weight related diseases. I guess it's because when you hear the word cancer people immediately think: chemotherapy, losing hair, being violently ill, all before getting better if that is even a possibility. I guess when people think of diabetes they think of insulin shots that don't seem so bad and for some reason don't think of the possibility of losing your feet. When it comes to heart disease I guess people think of having a pace maker or taking medications and not needing a heart transplant. Also if you did need a heart transplant the chances aren't very good for an obese person getting a heart. But the big "C" really scares people. If that is what it takes for people to be scared into losing weight well then please get scared. Many obese people don't even realize they are obese, they just think they are overweight and that they can lose it eventually.

A friend of mine was looking at some pictures of herself her mom had taken at a gathering earlier in the week and while we were looking at them she noticed one of her laying down on the couch after the gathering and there was a big ring of fat surrounding her face almost looking as if her face was being swallowed up. She asked me if she really looked that big, the dreaded question you don't want to answer...So I asked her if I looked bigger in the picture than what I really am and she sadly said no. She knew she had gained some wait but really didn't think it was that much or that she was obese until she saw that one picture. That is all it took and the next day she asked me to help her with an exercise program. So far she has lost an average of 2-3 pounds per week.

There are people that really and truly try to lose weight over and over again and fail. But then one day, something finally clicks with them, whether it is a picture, an article they are reading or a conversation with an old friend and they are hit with a few eye opening realizations. While they thought they were happy with the way they were, they really weren't. Some people realize this when they try playing a sport they hadn't played in awhile and realize they can't do it now. Some realize it when they finally get to baby-sit their grandchild they've waited for so long and they just can't keep up. Some realize it when they see a picture of themselves in a very unflattering way and then there are others who will realize it when they are told they are at risk of dying. Finding that realization can be such a memorable moment and those people who go on to lose the weight will always remember that moment.

When will you have your moment? I hope your moment can be after reading this article because I would hate for your health to be in jeopardy in the near future. Taking the first step can be hard but so worth it. It may take more than joining a gym and cutting back on some calories. For many people it is an emotional attachment, I know for me it was (and still is; I just learn to resist it most of the time). It may take a commitment of hiring a personal trainer to help hold you accountable and/or joining a support group to hear that other people struggle too and to share tips with others and get advice from a professional. Many people don't realize that their overeating or unwillingness to exercise is due to some emotional connection either from when they were a child, teenager or college.

In my family we were taught to eat when we have something to celebrate. When anybody was sad we would bake cookies, brownies or cake. I think we had food with almost any emotion we had. Even though I managed to learn to eat healthy and attempted to teach my kids to eat healthy I didn't realize that I was actually passing this eating with emotions on to my kids. Of course when anyone in the family did something good we went out to eat. But then if anyone had a rough day or was sad b/c a fish died or they were in a fight with a friend, there I was baking cookies to make them feel better. It dawned on me last year when my 14 year old daughter was sad b/c this boy she liked actually liked someone else and she came to talk to me and before I could say anything she said "Can we make some cookies?” There was my moment...the moment I realized I was teaching my kids the same thing my parents taught me. After all these years of school, training classes, working in the medical field, helping any and all of my friends to lose weight, exercise and eat right, I was teaching my own kids to have an unhealthy relationship with food. How do you undo that? Especially when I still want to eat brownies when I don't feel good.

Well, I’m working on it, lol...but I've thought of some ways to help brake the habits without them knowing and honestly without them knowing they have the habits to begin with. From now on when someone is feeling sad then we will go out and do something fun like bowling, skating, hiking or something active the kids like. When they do something good then we celebrate by going to Six Flags or Stone Mountain. I guess I'll have to keep cake for their birthdays and we can go out to eat just for fun without a feeling associated with it. I teach them how to make healthy options out at restaurants but we just don't want to associate feelings with along with it.

So to sum all of that up...GO see your doctor about all the risks that are associated with being overweight, GO look at some recent pictures (or if you were like me when I was overweight I didn't have pictures taken of me, so go get some taken) and then take a long hard look at yourself. Do you really think you are happy? Do you feel happy about the way you look? Then GO do something about it. Save your life! I think you're important enough to save. :) Good Luck!

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

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!

Tips for busy moms to get some creative workouts in!

Tips for moms with kids 4 and under:

Trying to find time to work out or having the energy to work out with one or more kids under 5 is really difficult. I have 3 teenagers now but when they were little I was in the best shape of my life. I didn’t have any exercise equipment (not even a single dumbbell) nor could I afford to belong to a gym. I really had to get creative!

I was used to running and using the weight machines at the gym before I had kids, so how do I get the same workout with 3 little ones? Well I started using my playtimes with them to get my workouts. This is how I did a total body work out with the kids:

Chest: Lay on your back on the floor and hold one of the kids on your chest and press him/her up and then back down to your chest. Depending on the weight of the child would determine how many presses you do. Since I had more than one, I would take turns with the kids. Repeat.

Back: Lay on the floor on your stomach with arms laying by your side, hands facing down. Your child is laying/sitting in front of your face. Lift chest and hands off the floor keeping arms straight, hold for two seconds while making silly faces or noises. Then return back to the floor. Repeat.

Shoulders: In a standing position, feet shoulder width apart, hold child with both hands arms straight down in front of you by your thighs. Slowly lift child up to where your arms are straight out in front of you then slowly go back down. Repeat.

Biceps: In a standing position, hold your child in a cradle position with arms bent at a 90 degree angle in front of you. Raise child up as far as you can only bending at the elbows, then you can blow bubbles on your childs belly then lower back down to midway and repeat.

Triceps: This one can be tricky, so be careful. Lay on your back on the floor and sit child behind your head while holding onto them under their arms. You may want your child sitting with their back to your head just hold tight if they are tiny. Lift your child extending arms up until your arms are straight above your head. Like I said this can be tricky with bigger children as their feet will hit your face. If this is the problem then you can always do pushups which work more of your chest muscles (which can help “lift things up ) but it does work your biceps and triceps too.

Legs: While holding your child however you feel comfortable you can do squats or lunges. You can also do standing calf raises while holding your child if you want to tune your calves.

Abs: Lay on your back on the floor with your legs bent. Sit your child at the bottom of you abdomen so their back can lean your legs. Then you can do crunches trying to see if you can reach your child on the way up and make silly faces or noises. For babies/tots that are talking you can play games with them like saying the alphabet, colors, songs or whatever they are into.

With all of these exercises do as many as you can, depending on the weight of your child. Once you get used to these exercises you can repeat the whole workout 2-3 times. The faster you go from one exercise to the next raising your heart rate up you can also get a cardio workout in at the same time and burn a lot more calories! Also if you are up to it, during their nap times you can run up and down the stairs (if you have stairs) or you can put on your i-pod/mp3 player and just dance around working up a sweat. See Elementary schoole aged children as some of those exercise ideas may be appropriate for your older tot.

Elementary school aged children:

If you are not working then you can do similar workouts while they are in school using dumbbells instead of the child and again if you do the exercises quickly going from one to the next, repeating the whole set 2-3 times you will also make it a cardio workout getting 2 workouts in one. If you do work then during your playtime with your child you can purchase kids workout videos and do them along with your child. Younger kids really like these and you are instilling a great habit in them! Once they feel they are too “old” for that sort of thing then go outside and play with them. If they are riding a small bike slowly then you can jog next to them or if they are bigger then you can ride your bike with them. Swimming is also a great exercise for you and your child. If you have them in a sport then while they are at practice you can run around the practice field. Get a group of moms together to do this as well. If you can afford it, while the kids are in school join a gym with a great variety of aerobics classes (nowadays they have a lot of fun ones) or you can hire a personal trainer if you don’t like the gym atmosphere. Some women like having someone push them. You can also do these with another mom (or as many moms who may want to join in) and go to the gym classes or some personal trainers now or doing group training and I find they work out a lot harder when working with a friend or two.

Middle School/High School kids:

This is a great time to start doing real exercises with your kids. You can do workouts at home with them or go bike riding or running. I love to go running around the neighborhood or at the local park with my kids. You can also join your local YMCA and they will let your child workout with you if they are 13 or older. Some gyms are also doing this so just call and see what their age requirements are. During the summers or on weekends my kids go work out with me at the gym. When they are busy and don't have time to work out with you a time saving exercise is to exercise while you are watching TV. I usually have a show I like most nights and if I haven't worked out then I will run on my treadmill or use my elliptical and watch my TV show. It takes some getting used to it first but then it will feel like normal instead of sitting on the couch.

My kids have loved learning different exercises to do and since they have been involved with it since they were babies they understand the importance of fitness and while they do love junk food at times they also enjoy learning about healthy foods to eat. They went through stages where they would have preferred pizza every night and moaned when we would have grilled chicken, vegetables and brown rice but they have come around and all like to think of creative healthy dishes. Serve healthy foods and discuss it in a casual manner with them regularly about the positive effects it will have on their body, brain and growing. Do this without yelling at them if they don’t seem interested and they will eventually come around. I usually would say "Did you know..." so it didn't seem like I was lecturing them.

Hope this helps! I know how hard it is to find the time and energy to exercise with kids but it can be a great bonding tool and they will grow up knowing the value of exercise.

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)