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Blog - Expert Fitness Advice from Chris Freytag

August 31, 2012

Exercise regularly to improve your physique and to sustain your health. Incorporate physical activity into your lifestyle so that you can enjoy it's many benefits. Find a sport you love and get in 30 minutes of aerobic exercise three times a week and it won't feel like exercise. Play tennis, swim, yoga, dancing, tai chi, karate are all great outlets for getting a workout in, plus if you're learning something new, that keeps the mind active and alleviates the reason many people stop exercising and that's from boredom. We want everyone to have an edge to establishing their own personal training schedule that works for your individual needs, so we partnered with Chris Freytag, nationally recognized health and wellness expert with more than 20 years experience and chairman of the board for the American Council on Exercise, to provide expert advice on fitness training.

Trainer Tricks To Get Fit

When it comes to fitness, nutrition is key. It can be difficult to find a balance of eating healthy and indulging in unhealthy snacks. Chris not only suggest sticking to the 80/20 rule (80% of the time stick to healthy eating habits, 20% of the time eating other kinds of food) but she also recommends the following nutrition tips:

  • Drink a green smoothy for breakfast. A smoothie with vitamins A and C, calcium, fiber, folic acid, magnesium and other nutrients will load you up with energy!

  • Substitute sweet foods with Greek yogurt sweetened with Truvia and add dark chocolate chips, berries and walnuts.

  • Drink A LOT of water. Keep a refillable water bottle with you so you can easily fill it up no matter where you are (and it is better for the environment)

  • Be prepared. It’s always good to keep healthy snacks on you—especially if your schedule is crazy.

Read more Trainer Tricks To Get Fit here. (http://chrisfreytag.com/blog/posts/trainer-tricks-to-get-fit/#.UD1-m2hWqGO)

Invest in Strength Training and Increase Your Metabolism

Chris compares weight management to finances; even when you are at rest you want your money making money for you. You want burn calories even when your body is at rest. This is called RMR (resting metabolic rate). This is best done through strength training because muscle burns three to five times more calories than fat does. So the more muscle you have, the more calories you'll burn—even when you're staying perfectly still.

Chris suggests:

  • Using hand weights at home in between commercials of your favorite TV show. Do your strength training routine with hand weights, kettlebells, or resistance bands.

  • Using your own body weight to do push-ups, sit-ups, squats, lunges wall sits and calf raises.

  • Trying a strength training DVD and workout in the comfort of your own home on your schedule.

Read more about Invest in Strength Training and Increase Your Metabolism here. (http://chrisfreytag.com/blog/posts/invest-in-strength-training-and-increase-your-metabolism/#.UD2DyWhWqGO)

Being Busy is Not the Same As Being Active

Chris likes to say ““You won’t get the butt you want by sitting on it.” Just because you work out regularly doesn’t give you a free pass to sit around the rest of the day, especially since for most of us being “busy” involves sitting in front of a desk all day.

Get moving throughout your day with these simple suggestions:

  • Do more than just excerise at one time each day. A lot of people think that working out every day gives them a free pass for the rest of the day. Take a walk around the office building, take the stairs or go for a walk on your lunch break. Keep moving throughout your day.

  • Be creative with when and where you sneak in workouts. Chris recommends that you read through 100 Ways to Lose Weight, No Sweat.

  • Wear a body monitor. If you really want an accurate gauge of your movement in a day, wear a body monitor. You can track calories burned, steps taken and your personal bests. If weight loss is you goal, once you have a gauge of how many calories you typically burn in a day, you can aim to increase that number by 500 more calories per day to lose one pound a week.

Read more about Busy vs Active: Which Are You? here (http://chrisfreytag.com/blog/posts/active-vs-busy-which-are-you/#.UD2FsmhWqGN)

Try High Intensity Interval Training

Chris teaches a class called High Intensity Interval Training or HIIT. It’s a form of exercise to improve your cardiovascular fitness level and burn more calories while spending less time in the gym. Sounds good right? Well, the key words to focus on are high intensity. Don’t be fooled by thinking that shorter workouts mean easier. HIIT training is not for the faint of heart. It’s intense, sweaty and doesn’t last long—but it works. HIIT consists of body weight exercises, strength exercises, calisthenics and plyometrics.

HIIT is very difficult but it gets results and can get you a great workout in a short period of time.

Read more about Trying High Intensity Interval Training here (http://chrisfreytag.com/blog/posts/want-results-try-high-intensity-interval-training/#.UD2IomhWqGM)

Chris Freytag is a fitness expert, public speaker, contributing editor to Prevention magazine and an author of several books, including her latest, a healthy cookbook titled, CHOOSE THIS! She appears regularly on QVC, and her latest workout DVD is called the 10lb Slimdown Xtreme, including 13 comprehensive circuit training workouts. Chris Freytag has been training, teaching, and educating in the health and fitness industry for more than 22 years. She is passionate about helping people take better care of themselves and their families.

Top Fitness Expert Chris Freytag Motivates and Empowers You to Lose Weight and Live Healthy: Find out more about Chris Freytag or contact her at http://www.chrisfreytag.comhttp://www.Facebook.com/ChrisFreytagpage , on Twitter @ChrisFreytag or on Faebook at www.facebook.com/chrisfreytagpage


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