If you think all you can do is walk or run on a treadmill, think again. Although a treadmill can transform six feet of space into a three-mile track, you don’t have to limit your activity to traditional treadmill exercises.  A treadmill can literally be your own personal trainer, transforming a boring walk in to so much more.

Think about it. What’s stopping you from doing walking lunges on a treadmill? Nothing! How about skipping or jumping? You guessed it, nothing. Just because it’s not in the owner’s manual doesn’t mean it can’t be done – and there’s no better time to try something new than now.

It’s time to think outside the box. In this economy, we need to make the most of what we have. If you have access to a treadmill at your home, community club or gym, it’s time to make the most out of your treadmill workout.

A treadmill offers many benefits, like setting a pace you have to follow – unless you want to fly off the back.  Another perk to a treadmill is it keeps time. This allows you to set goals based on time, like doing exercises for a number of seconds or minutes.  Next, a treadmill keeps you moving. Even if you are resting between sprints or exercises, resting on a treadmill should still be a walk. Lastly, treadmills are safe. Some of the best treadmill exercises are performed at a pace less than one mile an hour.

Here are 5 great exercises to spice up your treadmill workout.

1. High Marches – This simple exercise not only helps prevent trip and falls, but it is a great warm-up too. Begin walking at a slow pace, stretching your hands straight out in front of you. Lift your knees high toward your hands with each big step. This exercise strengthens weak hip flexors, the muscles responsible for lifting your feet up off the ground while toning your shoulders. Do 3 sets of 30 steps.
2. Walking Lunges – There is no other exercise that lifts and firms the buttocks like a walking lunge. Walking at one mile an hour, take big steps forward, lunging deeply with each stride. Grab some dumbbells and you will be training like a pro. Complete 3 sets of 30 steps.
3. Jump Squats – This exercise builds leg strength and also works the rump too. Standing on the ground behind the treadmill, jump up on to the slow-moving treadmill (set at between .5-1 mile an hour) into a deep squat, jump back on the ground and repeat. Do 3 sets of 15.
4. Hand Walking - Hand walking builds arm strength while strengthening the core. Start by getting in push-up position, with your feet on the ground behind the treadmill and hands on the side rails facing the front of the treadmill. Begin walking with your hands while stabilizing your body, engaging your back and ab muscles. Beginners can modify the exercise by moving to the knees. The body should be completely straight from the knees (or feet) to the head for proper form. Start by doing 3 sets of 15, working up as you get stronger.
5. Mountain Climbers – This exercise is also great for your upper body and core. Flip around from the hand walking position, placing your hands on the ground in push-up position and your feet behind you on the side rails of the treadmill. Begin the exercise by alternating your feet back and forth with a quick hopping motion. These can be done fast or slow depending on the speed. Do 3 sets of 30.

Add variety to your training by incorporating these alternative treadmill exercises in your normal training routine and never have another boring treadmill workout again.

Visit: www.longevityclubs.com to get more treadmill exercises and training ideas.

*For your safety, caution should be taken when attempting any new exercise. Refer to your equipment manual for additional safety tips and information.

Bonnie and her Great Dane, Tank

My suggestion would be to completely separate walking your pet and exercising your body. Walking a pet is great for daily activity, but not for fat-burning cardiovascular exercise. Many people would consider their morning walk exercise. However, most people don’t get their heart rate high enough to be considered exercise.

Your exercise regimen should be very purposeful, with as little distractions as possible.  For a fat-burning workout, it is important to keep your heart rate up and keep it steady. Your pace must be set by you, not your pet. Exercising with a pet only works if your pet is a well-trained and experienced fitness partner.

From time to time I will see a person power walking or running very effectively with their dog. Nevertheless, this is extremely rare. A dog would have to learn how to consistently “heel”, staying right by your side, while keeping up with your pace.

Another reason you would need a well-trained dog is because you would need to be able to swing your arms freely for the most effective workout. This means your pet would need to stay by your side while allowing the leash to hang freely. If you are controlling your pet with one hand, you are unable to add upper body rotation which increases the heart rate and tightens the mid-section.

Although my dog, Tank, walks very nicely by my side and even allows me to swing my arms, he’s a slow-poke.  I have to admit I love walking my dog, but the only one exercising his Tank – not me. 

There are simply too many variables when you bring your pet along. People will want to stop and pet your dog. If you are like me, you are proud of your pet and enjoy showing your “baby” off. Another obstacle is animals are easily distracted which can also slow you down. Dogs will want to stop and sniff things or use the restroom. Each time they slow down, or stop, so does your heart rate.  

Unless your dog is in better shape than you are or you need your dog to drag you around the block in order to get you out of the house, I say leave the pet at home. When it comes to choosing a workout partner, pet or not, your ideal partner should match or challenge your own intensity and pace.  

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.

I have always said fitness is not as complicated as people think. Unfortunately, many products and companies would like you to believe getting fit is almost impossible with out their help. This, however, is just an unfortunate ploy to get another customer.

With obesity on the rise, the weight loss and fitness industry is also on the rise. There are more diet books, weight loss gimmicks and fitness related products than ever. If people weren’t already confused before exploring the world of fitness, it won’t take long before the confusion and frustration begins.

People who are in the market to get fit are faced with too many decisions. Between deciding what gym to join, gimmick to try or diet to attempt – the mind-boggling decisions often are a result of guesses and false claims instead solid facts.

Before anyone can even begin to make an intelligent decision, they have to figure out what products and claims are fact or fiction. Nowadays, people can make all kinds of claims with very little repercussions. Weight loss companies hire models and actresses to give bogus testimonies all the time. As long as you have money, you can create a gimmick and buy an ad to successfully woo people out of millions.

No wonder people don’t know who to trust. The weight loss industry circles their prey like vultures and people who are truly dedicated to helping people are left with the wounded victims who are terrified of another big let down.

As a fitness professional, I believe it is important for people in the industry to never forget the reality of our industry. Even people who are just passionate about living healthy need to encourage those around them to never give up or lose hope.

People make mistakes – my mom made plenty of mistakes on her weight loss journey before she got it right. Almost everyone I come in contact with has some kind of diet or fitness horror story. Whether they tried something that didn’t work, worked with a trainer who didn’t care, or joined a gym that took their money – bad things happen to people in desperate need all the time.

As long as there are people with needs, there will be people who will prey on those needs to benefit their self. Scripture even warns us about spiritual leaders saying “beware of false profits, who come to you in sheep’s clothing, but inwardly they are ravines wolves”. Although there are evil people in every industry, even churches, does that mean you never step foot in a church again? No, you just have to be careful who and what you believe.

If you are a consumer looking for the right way to get in shape, I urge you to take the time to get the facts and do a little research before making a decision. Believe your friend’s testimonies, not paid actors and actresses. If you are a fitness professional, or even just a fitness buff, I urge you to help as many people as you can. Together, we can make a difference and fight the wolves in sheep’s clothing.

Someone once asked me if I knew of anything that would help get rid of cellulite. I am proud to say I do! My answer isn’t a cream nor is it a complicated surgical procedure. My solution is something that has been around for years – diet and exercise. Surprised?

You see, I don’t believe the issue is always the lumpy fat we call cellulite, but the problem can be magnified by the result of muscle deterioration. The unfortunate combination can leave skin loose and lumpy.

Let’s look at the facts. Women who do not exercise lose an average of 5 pounds of muscle per decade before menopause and a pound a year thereafter. Since cellulite is more common for women, this causes a couple of problems.

Each pound of lean muscle lost decreases your metabolism, making it easier to gain weight. If you already have a problem with cellulite, the slowing metabolism will only make matters worse. Weight gain causes the cellulite to be more pronounced as the fat cells grow.

If that wasn’t bad enough, the firm muscle that once supported the skin and fat is now shrinking. Lumpy fat cells are growing and smooth firm muscle is withering away. Have I scared you into working out yet?

Let me encourage you. Although diet and exercise may not get rid of all the cellulite in the world, it sure can make a huge difference. A low-calorie diet can reduce and manage overall body fat, affecting the size and visibility of cellulite.

Exercising to preserve or increase lean muscle mass can prevent, and even reverse, a lot of the problems. Building lean muscle not only increases your metabolism to help fight weight gain but it builds firm shapely muscle to support and smooth out our aging skin.

Some may argue, but I have seen too many transformations as a result of diet and exercise that are undeniable proof that it can work. Although diet and exercise may not always get rid of the problem completely, I bet it works ten times better than any cellulite cream on the market!

I often cringe when I read fitness articles. Although many articles have a little truth in them, since many writers are not in the fitness industry, some articles can mislead readers rather than help them.

Magazines like to use catchy phrases and flashy titles to grab consumer’s attention. Although most of us would realize titles like “10-minute abs” or “lose your belly in 3 weeks” is unrealistic, there are still many people who believe the nonsense. No wonder people lose hope so fast – almost every article in every magazine promises fast results with little effort.

Even as many controversial articles as I have read, none have been as disturbing as a recent article my mom passed along to me this past week. The opening statement printed in oversized text said “if you belong to a gym, it’s likely that most of what you are doing there is nearly useless – and might be ruining your chances of getting fit”. If that was the case, I’d pack up shop today.

The writer even attempted to blame health clubs for the obesity epidemic saying the problem with obesity followed the rise in health clubs. Did the writer ever think the rise in health clubs is due to America’s obesity problem – not a result of it? As my grandmother would say, “Brother!”

As health clubs strive to pick out the best equipment, hire the friendliest people and offer the most effective programs, it’s disheartening to think someone could actually believe the one place dedicated to fitness could “ruin your chance of getting fit”. This is a perfect example of how an article can do more harm than good.

Everyone has a tendency to point the finger and I even understand why people are intimidated by health clubs. Ironically, this particular writer actually blamed fitness equipment – complete with a list of “the 10 machines you must avoid”, many of which included machines available in most rehabilitation centers.

As if there were not enough things about joining a gym to fear, now you need to be afraid of gym equipment? It’s frightening to think of all the people who were on the verge of getting help and joining a gym who may never get the help they need because of this one ridiculous article.

Are gym goers really wasting their time? Can you really get abs in ten minutes? If it sounds ridiculous, it probably is. In my opinion, no one is really responsible for obesity but the individual who continues to eat too much. There is also no real trick to weight loss – living fit takes work.

Despite what an article may say – there are people, like my self, who dedicate our lives to helping people get results. Just be careful what you read because what you read may be fueled by increased magazine sales rather than a genuine desire to help people.

Summer is here and you know what that means – great movies! The summer is always known for its great new flicks, but with new movies comes added temptations for dieters. I mean, what’s a movie without that delicious movie theater popcorn and soda pop?!

As a big fan of popcorn, smelling the buttery aroma of freshly popped movie theater popcorn without partaking in the salty treat is simply torture for me. Even as much as I love the fluffy stuff, I have to wonder if it is worth all the extra calories.

Although popcorn can be healthy when cooked at home, the healthy snack can get really unhealthy in a movie theater minute – adding up to 1,500 calories and 76 grams of fat for a large buttered popcorn. To help put things in perspective, 1500 calories is what most dieters allot for an entire day’s worth of food. To take things a step further, this high-calorie snack could take approximately 10 miles to walk off, the equivalent of three hours of aerobics classes.

One cup of air-popped popcorn is only 31 calories per cup according to Calorie-Count.com so where do the extra calories come from? It would seem like all you would have to do to cut calories is leave off the butter but, surprisingly enough, a large popcorn without butter would still be around 1,100 calories because of all the oil that’s used to pop it. Since a large popcorn averages 20 cups of popcorn, the other issue is simply the portion size. So what’s a girl to do?

Here are a few tips to making a trip to the movies a little healthier.

1. Eat a small meal or snack before you head to the theater so you’re not tempted to overindulge.
2. Drink diet soda or bottled water instead of coke, saving you over 350 calories.
3. Order a small popcorn with no butter (500 calories instead of 1,500 calories).
4. Lower your calories throughout the day to balance out the extra calories from the snacks.
5. Watch a matinee and go for a brisk walk after the movie.
6. Do your homework. Look up your favorite movie foods online for nutritional information.
7. Just say no. If you have really been working hard to lose weight you might just want to say no to the added calories and just enjoy the show.

Do you want to get noticed? Stand out in the crowd! Trashy pictures and models are a dime a dozen so if you want to stand out, raise the bar and wow people with your professionalism AND beauty.

5 steps to getting noticed as an upcoming professional in the industry:

1. Be professional. If you plan to make fitness modeling a career, then treat it like one. Professionalism will not only make you stand out in the industry but it can increase your pay. If you look or act cheap, you’ll get paid cheap. Be on time, be polite and never let anyone here you complain.
2. Be ready. You must maintain a physique that closely resembles the way you look in your photographs. Modeling jobs can pop up in a flash so you need to be ready in a flash. If you don’t look like your pictures, you should take pictures of how you currently look to avoid any surprises.
3. Be realistic. Don’t respond to a casting unless you think you are truly a good fit for the job. Casting directors and modeling agents don’t appreciate it when people waste their time. Although you want to show off your best traits, you should look like the pictures you send and you should be able to perform the tasks they will require. If you know in your heart you aren’t qualified for the position, don’t apply. When you are honest, agents and casting directors will take you seriously.
4. Be thorough. If there is a job you really want, follow up with a professional phone call or email. People want people to work for them who “want” the work. In addition, casting directors and agents are flooded with pictures and responses so they may need a polite reminder you are out there. You know what they say, “the squeaky wheel gets the grease”. The key is not to squeak to the point where you are annoying. Keep phone calls and emails short and sweet. If they like you, they’ll let you know.
5. Be respectful. Applying for a modeling job should be treated just like applying for a large corporation. You will be an employee and they will be your boss – so treat your future boss with utmost respect. Even if you don’t get the job, send a thank you note thanking them for considering you for the position and let them know you would love to work with them in the future. There is always a possibility you may be needed for another job down the road or someone may flake out and you may be the next top pick on the list.

Sometimes I feel like I need to read my own articles. I just posted my article on MOTIVATION, and I could seriously use some motivation myself. BUT no one is going to drag me out into the weight room anytime soon, I have to make the decision to drop what I am doing and get my butt out there myself. It’s stupid! What is SO important that I can’t leave for an hour. Really?! I mean, nothing’s going to burn down, the club is going to run just fine without me and I feel better when I get it done so why procrastinate any longer???!!!!!

So NO MORE! I’m done putting off my workout and I’m logging out now! I’ll be so happy I did – I always am. So, if this sounds familiar and you are reading this – I’m glad you stopped by but get off the net and go get a workout in – you can always come back to visit AFTER your workout!!

ROCK ON!

If I had a dime for every person that says they want to lose weight but are just not motivated – I’d be worth millions. Over half the conversations I have with people are on the subject of motivation, but motivation shouldn’t determine success.

Interestingly enough, we all have things that should give us plenty of motivation to lose weight and get in shape. Our health and appearance mean a lot to us, but what people are really talking about is a feeling. People naturally would prefer to “feel” like working out. Some people only exercise on the days they “feel” like exercising. Well gosh, I would hardly ever work out if I did that!

You cannot rely on feeling motivated to help you reach your goals. It is a plan and total commitment that gets you to your goal – period. Relying solely on motivation puts your success on something that is variable. This applies to other areas of our life like putting money away or paying off debt. You only get success when you commit and follow through – whether you feel like it or not. Similar to going to work or church those days you really don’t feel like it, it has to become a priority. Like work, the discipline pays off.

Read this quote from Steve about Fat March. “At some point we have to take control over our emotions and our discomforts. Our pain and emotions should never dictate our actions. Emotion is important to be aware of, but not to be slave to. We need to act out of purpose in a positive mannor regardless of the circumstances we find ourselves in.”

So in essence, we need to quit letting how we feel affect what we do. The good news is we can cling to the fact that weight loss is pure science and it works. What you put in is what you get out. Even if you are down, depressed or feeling ehh. If you follow through, you’ll still get the same great results whether you were motivated or not.