Portable Fit Packs: Tools to Help You Exercise on-the-Go

Q: I’ll be traveling a ton over the holidays which means it’ll be next to impossible to keep up my normal gym routine.  How can I manage to still exercise when my time and resources are limited?

Hey there!

With the holidays right around the corner, it’s no surprise that exercise takes a back seat to the influx of festive gatherings, family time, and travel plans that we love to partake in.  As wonderful as these things are, our health is something that never takes a vacation, and should be attended to year-round if you want to maintain the substantial progress you’ve made thus far.  This includes continuing to engage in moderate physical activity most days of the week (which is understandably easier said than done).  The good news is physical activity can be achieved in a variety of different ways, all it takes is a little creativity and an open mind.  I came up with the idea of creating a Portable Fit Pack that includes a few essential items to help you get the best possible workout while on the road.  These lightweight items are all you need to engage in both cardiovascular and strength training workouts when you’re away from home.

The Secret Behind Burning an Immovable Belly

Q: How do you get rid of belly fat?  I’m 48, I’ve been hiking 2-3 days a week and 2-one hour Zumba classes a week.  I feel great and feel things happening with my body but the belly fat is not moving. Help.

First I’d like to congratulate you on taking the initiative to increase physical activity.  I can’t stress enough how important it is to engage in and maintain consistent physical activity, especially as you get older.  It sounds like your activities are helping to change your mood and body, and that’s a wonderful accomplishment!

Unfortunately, it is not possible to “spot train”, or remove fat from certain areas and keep it in others.  I know there are a lot of people, diets, and products out there that claim to be able to “blast away belly fat”, but the body just doesn’t work like that.

Healthy Holidays: Avoid Weight Gain This Thanksgiving

Q: Every year I gain weight during the holidays. How can I learn to practice self-control and not over-indulge this holiday season?

Thanksgiving is by far my favorite holiday.  Aside from fellowshipping with family and loved ones, there is an ample amount of delicious food right at my fingertips.  From casseroles, to pies, and my all-time favorite mac and cheese, nothing brings more joy to my heart than the blessing of home cooked food (that I didn’t have to make 😉 ).  Unfortunately this abundance of not-so-healthy food can cause many of us, including me, to put self-control by the wayside and eat so much that the only thing we can do afterwards is sit down and eventually fall asleep.

 The good news is there is a way to enjoy all of the food that comes along with the holiday season without losing track of your health goals or gaining extra weight.  Planning ahead and reinforcing ownership and responsibility for your diet and physical activity will keep you on track for success.  With only 9 days until Thanksgiving, it’s important to start thinking about your goals and creating a plan on how to succeed in the midst of an abundance of scrumptious food.  Try these healthy holiday tips to keep your body feeling its best this Thanksgiving.

Heart Rate Monitors: Making Your Workouts Count

Q: I’ve seen a lot of people at the gym using heart rate monitors during their workouts. What exactly are they used for? Do I need to start using one too?

Hi there!

One of the major benefits of exercise is improving cardiovascular fitness and sustaining the health of your heart.  Heart rate monitors (HRMs) measure and record the number of beats per minute at any given time.  Most come with a chest strap that transmits signals from your heart to a watch where the information is stored and displayed.  Prices vary anywhere from $30 to $400+, depending on your individual needs.

Because the benefits of cardiovascular exercise are only seen when your heart rate has reached a certain elevation, HRMs are useful tools in assessing just how hard your heart is working and prompts you to make changes to your workouts if you’re working too hard or not hard enough.  If you’re like me, there have probably been times when you wandered throughout the gym hopping from one machine to the next at inconsistent intervals.  While one activity made you gasp for air, the next one barely made you break a sweat.

Sure you just spent an hour in the gym, but did your body work hard enough for it to actually be worth it? 

Choose Health! Julian’s Transformation

I’ve always felt my mission in life is to help others become healthier and empower them to take responsibility for their wellbeing.  While some people respond well to being told what to do, I’ve found that people are more likely to invest in their health if they are shown how to do it.  My friend Julian is an excellent example of how possible it is to change your life for the better.  He previously engaged in a multitude of unhealthy behaviors stemming from our college days at UNC Chapel Hill but has since made the decision to invest in his health.  Exercising regularly and being proactive about making beneficial diet choices, Julian has lost over 63 pounds and now has complete control over his previously declining heart health.

Meet my healthy friend, Julian.

Ways to Exercise Without Stepping Foot Inside a Gym

Q: I’d like to exercise more but I hate going to the gym. Is there another way I can do it?

Hi Friend!

I know how daunting and uneventful going to the gym can be, especially if you aren’t used to being there. With all of the scary equipment, nasty sweat dripping everywhere, and lots of other random people who seem to be watching your every move (which by the way, they aren’t), the gym doesn’t exactly scream fun.  Most days, I don’t even like going to the gym either.  The thought of spending 30 minutes running in place or climbing a never-ending flight of moving stairs makes me want to do anything but workout.

A common misconception is that going to the gym is the only way to get in shape and stay healthy which definitely isn’t the case.  Your body responds to all physical activity the same way- whether you’re running on the treadmill or running to catch the metro, any activity that increases your heart rate for a sustained amount of time will be a benefit to your heart and help keep you healthy.

What Body Mass Index Means To You

During my daily battle with DC traffic, the topic of obesity amongst African Americans came up on the radio.  The prevalence of chronic diseases and minority health are distinct passions of mine, so naturally I was very curious about what sort of information was being broadcasted.  One major topic of interest was the Body Mass Index (BMI) and its use for classifying people as being a healthy body size, overweight, or obese.  Many listeners called in and voiced their opinions about BMI charts often found in doctor’s offices, stating that they refuse to accept the use of it as a means of assessing their body size because “black people are built differently” and thus should not apply to them.  They felt that the BMI does not take into account body weight distribution most common to African Americans and should not be used on them all together.  Another caller said she felt pressured to lose weight because her BMI classified her as overweight even though she is in the Army and very physically fit.  Most of these comments are not uncommon, and since many of them stem from a lot of confusion and misunderstanding, let’s discuss the basics.

What is the Body Mass Index exactly?

The Body Mass Index is a number derived from a simple equation that utilizes a person’s height and weight.  Contrary to what was said on the radio, the BMI calculation does not factor in ethnicity, age, or gender.   It does not account for body frame nor does it tell you how much body fat you’re carrying.  It is simply a ratio of height and weight, that’s it.  If you’ve got a calculator handy, give the calculation of your BMI a shot (if not, use the handy BMI calculator).  Here’s mine as an example