HOW TO START A RUNNING PROGRAM

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IMPROVE THE HEALTH OF YOUR HEART


Look no further than a pair of great running shoes. Running can be one of the most exhilarating forms of cardio. Reducing your heart rate is the best way that you can improve your heart health. The average person has a resting heart rate of 72 beats/minute. What’s yours?

Since its fall, stay off the treadmill in the gym and hit the trails or quieter streets in your neighbourhood. Asphalt provides greater cushion for your knees so avoid running on the sidewalk if at all possible.

If you are a beginner to the sport, try walking for 1 minute, then running for 1 minute. Alternate between walking and running for a total of 15 minutes.

The following week increase the running time to 2 minutes (while still alternating with 1 minute of walking), the next week, run for 3 minutes, then 4, then 5 minutes the 5th week.

Once you feel comfortable running for 5 minutes, you’ll be okay to run 15 minutes straight. You can increase your distance by 10% each week.

Don’t increase your distance by more than 10% or you’ll risk injury.


Most importantly give yourself regular goals so that you can continually achieve success. To that end, join the Fit, Firm ‘n Fab Run For The Cure Team on Sun. Oct. 3rd for a 5K run and a great cause. Join the team here: www.runforthecure.com/goto/fitfirmandfab

See you out for a run!

Davelle
http://www.fitfirmnfab.com/

ARE MEN FITTER THAN WOMEN?

Have you always wanted to know which sex is fitter...Men or Women.  Davelle Morrison from Fit Firm and Fab has your answer.

The Canadian Health Measures Survey conducted by Statistics Canada released its findings in January 2010. It confirmed what most fitness professionals already know. As a nation, we are not getting any fitter. And for women, their fitness results are worse than men.

The Canadian Health Measures Survey found that “maximal aerobic power (VO2 max) is higher in males across all age groups indicating that males have better aerobic fitness levels than females at all ages.” Are women too busy with their household duties to take some time out for themselves?

Despite the fact that many women work outside of the home, they are still expected to manage the majority of household duties including child rearing, cleaning, cooking & shopping with very little help from their male counterparts. No wonder women are too exhausted to exercise after completing all of their household duties.

Aerobic fitness levels are higher in Canadian males than in females across all age groups. What is disturbing is that across all categories from Good, to Very Good, to Excellent, males were outperforming women in terms of their aerobic fitness scores.

According to the study, aerobic fitness is defined as “predicted maximal aerobic power (in millilitres per kilogram of body weight per minute, or ml/kg/min) is an estimate of the maximum volume of oxygen an individual can utilize per minute of exercise relative to their body weight.”

Aerobic fitness is critical in the prevention of many cancers, diabetes, heart disease & high blood pressure.

The Conclusion? The percentage of Canadians of normal weight declined significantly, and the percentage in the combined overweight/obese category increased significantly.

 Women must take some time out to invest in themselves so that they can remain healthy for their families. Women spend so much time looking after the health of those in their household but need to remember to look after their needs too.

Fit, Firm and Fab is hosting a Fitness Weekend Getaway for women to help them on the road toward a healthier lifestyle. The event will offer fitness bootcamp, kettlebell exercises, running clinic; core workouts to increase muscular strength and aerobic fitness levels.

The weekend also offers Yoga, Meditation; a wellness seminar to help them with relaxation and goal setting. A Registered Nutritionist will host a hands-on cooking workshop and nutrition seminar to help them reduce their obesity levels.

The weekend is engineered to arm women with the tools they need to achieve a more fit, firm and more fabulous lifestyle after they leave the weekend.

Last year’s event was very successful and won them the praise of participants with comments such as, “This was a wonderful weekend! There was so much information, advice and just the right amount of push…Thanks so much.”

The weekend takes place at the picturesque at Still Point Yoga Retreat located in Prince Edward County. To sign up & learn more visit http://www.fitfirmandfab.com/

By Davelle Morrison, Fit, Firm N Fab

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Why You Really Need to Get Moving

Why You Really Need to Get Moving
Davelle Morrison - Fit Firm and Fab

A few weekends ago, my cousin Davelle had the pleasure of attending a CAN-FIT PRO (that's the association of Canadian Fitness Professionals) lecture given by Dr. Len Kravitz, PHD.   He shared some really interesting insights & research on new studies completed in fitness & health.  Check it out below


There has been a new study completed on the dangers of living a sedentary lifestyle. Apparently TOO MUCH SITTING IS HAZARDOUS TO YOUR  HEALTH even though you may exercise at least 30 minutes each day. Adults spend more than 70% of the each day sitting at a desk, watching TV, playing video games, driving a car, eating a meal. 8 hours of sitting can be a health risk.

In this Canadian fitness survey, it was determined that one of the  LEADING CAUSES OF MORTALITY due to cardiovascular & respiratory diseases and cancers is sitting. This applies to those who are also very physically active.

How can you incorporate more movement in your day?

AT THE OFFICE

1.Stand up and walk around the office every 30 minutes

2.Stand up and move every time you need to get some water

3.Walk to the farthest bathroom in your office

4.Always stand and/or walk around room when talking on the phone

5.Getting a standing workstation where you can stand and work on the computer and/or on a physioball. This way when you get tired your core is always engaged.

6.Consider doing a 5-minute walk break every coffee break

7.Instead of emailing a colleague, get up and walk to their desk and  speak with them

AT HOME

1.Walk during every commercial (and not to the fridge)

2.Take a 5 minute walk every 30 minutes

3.Stand up and do some easy lunges, squats & leg balances

4.After reading every 4-6 pages, get up and walk

5.Get a stationary workout machine and use it for half of the time  that you are watching TV or reading

And don’t forget, this is in ADDITION TO YOUR REGULAR WORKOUT, not  instead of. It’s clearly important to get you and your family moving  at all times. Try walking to the corner store instead of driving.

The studies were completed by: Owen, N., Bauman, A. and Brown, W. (2009) and Katzmarzyk, P.T., Church, T.S., Craig, C.L., and Bouchard, C. (2009).

Stay Fit, Firm 'n Fab,

Davelle

P.S. DOWNLOAD YOUR FREE E-BOOK "THE 7 SECRETS TO LIVING A FIT, FIRM AND FAB LIFESTYLE" CLICK HERE

P.P.S. . Join the FIT, FIRM ‘n FAB team for a weekend fitness getaway in August 2010 at http://www.fitfirmandfab.com/

THE QUICKEST WAY TO LOSE WEIGHT

THE QUICKEST WAY TO LOSE WEIGHT

By Davelle Morrison

Davelle Morrison is a certified Yoga Instructor & Personal Trainer and Co-creator of FIT, FIRM ‘N FAB Fitness, Nutrition & Wellness for Women. Join the FIT, FIRM ‘n FAB team for a weekend fitness getaway in January 2010 and ONLINE BODY TRANSFORMATION Program at www.fitfirmandfab.com


Recently I noticed a new commercial on TV that talked about a new weight loss program where you didn’t have to attend meetings or workout like you were in the military or stop eating bad foods. All you need is to reduce the portion size of everything you put in your mouth. Apparently if you buy this little gadget and put it in your mouth, you’ll eat less and all of your weight loss problems will be resolved at last!


I was so appalled watching this commercial because as anyone can tell you who has achieved serious weight loss. It’s never about the quick fix. The quick fix doesn’t last.

You must educate yourself about the right foods to put in your body and become more active to ensure a healthier and stronger body. Even Oprah says if there was a quick fix, she would have found it by now and even she, the mighty O, must work out 5 days/ week to ensure results.

Unfortunately, our society is so caught up in the quick fix that most fail to remember that it was the tortoise who won the race and not the hare. Slow and steady always wins the race in the end.

Small changes can make a huge difference one year from now. Set small goals for yourself to work out more often and eat better foods.

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