The Fit List : Kathy Kaehler

Make a splash like Julia Roberts

fitlist — Tue, 20 May 2008 20:26:00 GMT

By Kathy Kaehler

Water workouts aren’t just for grannies in swim caps, anymore. Far from it. Even my long-time client Julia Roberts bought into my water fitness plan.

My training programs often include the pool because I like how the water allows you to run hard, stretch deep and develop long and lean muscles. So with the weather warming up, why not consider hitting the water for your workout? If you don’t have a pool in your backyard, there are other options: Gyms today often have pools, indoor or outdoor, or you could try community centers, YMCAs, hotels or local colleges.

Beginners may want to take a class to get started. From there, the possibilities are limitless. There are hundreds of exercises that can be done in the shallow and deep ends of a pool. I’m not just talking about doing laps up and down, or treading water. You can actually do many of the same exercises in the water than you can on land, including walking, marching, running, cross-country skiing, kicking, leaping – even crunches.

When I have Julia in the pool, we do a range of shallow- and deep-water activities. The cardio exercises include jumping jacks, water walking and water running in the deep end using flotation belts. For toning, we do scissors, heel lifts, leg lifts, leg circles and knee swivels....(read more)

Going green: Tips for eco-friendly exercise

fitlist — Tue, 11 Mar 2008 19:10:00 GMT

By Kathy Kaehler

St. Patrick’s Day brings out the crowds for parades and lots of Irish food and green beer. So why not keep with tradition and make your workout green, too? I’m referring to environmentally-friendly exercise, of course.

Going green with your workout routine is actually pretty easy to do. Here’s how:

*Get outside. Electrically powered exercise machines at fitness centers and home gyms require a lot of energy to operate. But by taking your workout outdoors, the only energy required is yours. Walking, hiking, biking and jogging are all great cardiovascular activities. Along the way, stop to strength train by using your body weight for resistance with lunges, squats, push-ups, pull-ups, dips and step-ups.

Not only will you get a great workout, you’ll also have lots of fun connecting with the natural world and your community. You can go it alone, enlist a workout partner or even start a workout group in your neighborhood.

*Unplug at home. If outdoor exercise is not an option, try creating a home gym using equipment that, again, requires you to generate the power. Some examples: dumbbells, tubing, kettle bells, jump ropes and self-powered cardio machines such as spinning bikes and rowing machines.

...(read more)

Get going on the right foot

fitlist — Tue, 08 Jan 2008 23:09:00 GMT

By Kathy Kaehler

Kicking off a New Year’s exercise program takes some preparation, so make sure you get going on the right foot.

Taking care of your feet can mean the difference between keeping pace with your program and sitting it out on the sidelines with aches, pains and injuries -- not just of your feet but your legs and back, too.

Your feet are the foundation that supports your body, so keep that foundation strong with the following steps:

*Invest in good shoes. Not just any pair of sneakers will do. Get the right shoe for the fitness program that you are doing -- walking shoes for walking, running shoes for running, and cross-trainers for just about everything else. Look for shoes from reputable sports-shoe companies, and then get fitted properly.

*Stretch. Keep your feet flexible with some simple stretches. Try this one: Take off your shoes and roll each foot over a tennis ball while you sit at your desk, read or watch TV. This really stretches the arch of the foot.

*Cut your toenails. Keeping your nails trimmed properly is very important because pressure on your feet increases during impact exercise. Sore toes will nix any workout.

*Replace worn sneaks. If you’re a regular exerciser, your workout shoes should be replaced about every 6 months. When you find a workout shoe that fits well, I’d suggest buying a second pair so you can rotate between the two and not have to shop so often. You’ll also be sure to have a clean, dry pair ready to go when you are.

*Sore foot? Seek help. See a podiatrist if you have any consistent pain in your feet. It could be something small like an ingrown toenail or a more troublesome problem such as the tendon inflammation of plantar fasciitis, which can put you out of commission for weeks. Early treatment will get you back on your feet the quickest.

Got your game plan for ’08?

fitlist — Fri, 21 Dec 2007 16:44:00 GMT

By Kathy Kaehler

Every year millions of Americans make a New Year’s resolution to shape up. But for many, those good intentions are gone by the time they plop on the couch for the Super Bowl.

To really get fit in ’08, you’ll need a good game plan. Here’s how to put one together:

1. Set a goal.
Don’t just say you want to exercise more. Be clear about what you want to accomplish – weight loss, more energy, better health, greater endurance, stress reduction, etc. – then get specific. Small, realistic goals (losing 10-15 pounds by swimsuit season, rather than 40, for instance) are most likely to lead to success. Write down your goal and tell it to friends and family members so they can offer support throughout the year.

2. Devise a practical strategy.
Look at your work and home schedules and figure out the best time to exercise. Then set up your workouts on your calendar, writing in specific fitness appointment times.

3. Keep it simple.
Don’t start off with elaborate training plans full of complicated exercises and a confusing series of sets and reps. Just get moving. Simple walking is one of the best ways to get fit; aim for 1 to 3 miles on most days of the week. Once you’ve made exercising a habit, try new things.

4. Think long-term.
A New Year’s resolution can be a good motivator, but fitness is a year-round pursuit. It’s a lifestyle.

Good luck!

Do the turkey trot this Thanksgiving

fitlist — Tue, 20 Nov 2007 21:27:00 GMT

By Kathy Kaehler

Most of us end up feeling like a stuffed turkey after Thanksgiving. But once you’ve enjoyed your meal and had some time to relax, why not get the whole gang moving rather than hitting the couch?

You’ll all feel better once you’ve snapped out of that turkey coma. Plus, exercise can be a great way to spend time together as a family.

Here are some ideas for family fitness fun to enjoy over the Thanksgiving holiday:

*Turkey trot. You don’t have to run like participants do in some of the organized turkey trots around the country. You could go for a light jog or even just take a brisk walk. Bring the dog along, too. Enjoy the company and the autumn scenery -- the sky, sunset and fall foliage. A good 20-minute turkey trot will help you feel refreshed and energized.

*Flag football. Football is the game du jour for Thanksgiving. But instead of watching it on TV all day, why not get a game of your own going? You probably have enough participants around the house to make for one lively showdown.

*Wheelbarrow races. Turn raking the leaves into some good old-fashioned fun. Gather the leaves up, jump into the piles and then get some wheelbarrow races going.

After all this activity, you might just have enough energy to slice a little piece of pumpkin pie when you head back indoors.

Happy Thanksgiving!

Buffing up to bare all

fitlist — Tue, 13 Nov 2007 21:23:00 GMT

By Kathy Kaehler

Getting in shape for a big event like a class reunion or a wedding is one thing. But prepping for a Playboy cover definitely raises the bar a few notches.

To get Kim Kardashian buff for the December cover shoot, I developed a no-fuss training program that doesn't require any special weight-training equipment yet still is very effective.

Kim wanted to focus on her arms, legs and famous backside. So in addition to her working out on the elliptical trainer and walking every day, she followed the toning program I devised to target her hot spots. You can do it too, right at home. Here’s how:

*Lunges. Start by standing up straight with your hands at your sides. Take a big step forward with your right leg, lowering the body until your right thigh is parallel to the floor. Straighten back up and repeat on the left side. Do three sets of 10 repetitions with each leg.

*Sit-down squats. Start by standing in front of a chair and then sit down on the seat and stand back up. Do three sets of 15 reps.

*Arm and leg opposition. Start on the floor on your hands and knees. Lift the right arm up and extend the left leg back so that both are parallel to the floor. Keep your abs tight and hold for 30 seconds. Repeat with the opposite arm and leg.

*Push-ups. If you can’t do military push-ups in good form, modify your technique by pushing up from your knees. Do three sets of 10 reps.

*Triceps dips. Position yourself in front of a sturdy chair so that your arms are behind you with your palms grabbing the edge of the seat. Scoot your legs out in front. Now lower your upper body until your upper arms are parallel to the floor and then press back up. Do two sets of 12 reps.

Do this program a few times a week and you’ll be in shape for your big reveal, too – even if it’s just between you and your special someone.

Look better in blue jeans

fitlist — Tue, 06 Nov 2007 20:47:00 GMT

By Kathy Kaehler

Whether it’s Hollywood or a hoedown, blue jeans never seem to go out of style. But looking bootylicious in your favorite pair takes some work.

To help you get the rear view you desire, follow a smart diet, take a 30-minute daily walk or engage in some other cardio, and do the following toning workout at home every other day. All you need are a pair of 8-pound dumbbells, a sturdy kitchen chair, a deck of cards, a coffee table and a floor mat or towel.

*Walking lunges with weights. Holding your weights in each hand, take a giant step forward with your right leg, lowering the body until your right thigh is parallel to the floor. Keep your back straight and focus looking forward. Straighten up and bring the left leg forward into the next step as you move across the floor or down your hallway. Aim for 10 lunges in a row and then turn around and repeat. Do this twice.

*Sit down/stand up squat. Stand in front of a chair and sit down on the seat. Then stand back up, raising your arms until they are straight out in front of your shoulders. Repeat 20 times.

*Kick backs. Start on all fours on the mat or towel on the floor. Then take your right leg and extend it straight back with your foot off the floor. Next, bend the knee and flex your foot, press the leg up and then lower, all the while squeezing your buttocks. Do 25 lifts on each leg.

*Card pick-up squat. Remove 15 cards from a deck and hold them in one hand. Take one card and deal it down onto the floor as you squat down by bending the knees, keeping your weight on your heels and wiggling your toes as you come up. Do this until the cards are all down on the floor. Then pick one up at a time, the same way you put them down.

*Hip/butt lift. Using either a coffee table or the seat of a sturdy chair, lie on your back with your hips on the floor and place your heels on the coffee table or seat of the chair. Next, press down with your heels and lift up your hips. Squeeze your buttocks and lift as far as you can. Slowly lower down and repeat. Do 20 reps and then repeat the set.

Get fit with your little gamer

fitlist — Tue, 16 Oct 2007 22:19:00 GMT

By Kathy Kaehler

As temperatures cool across the country, kids will be spending even more time indoors playing video games. But if you can’t beat 'em, why not join 'em?

That’s what I did. One of my sons got a Wii console for his birthday. In addition to all the superhero games and Pokemon, he also got a slew of sports games.

Intrigued, I decided to challenge him to boxing. Wow, was that a workout! My arms were burning, my heart rate was up and I was loving it.

I’ve recently started playing the tennis game myself. And my son and I really get going on the bowling.

So next time you feel like you’re about to pull your hair out from all the video games, think about joining in on one of the latest fitness trends: exergaming. Besides Wii, you also can check out the offerings from PlayStation and Xbox.

A few sessions a week of exergaming can help you get in shape right in your living room. And it’s a fun way to reconnect with the kids and get them moving, too.

Just tell the youngsters to hand over the controls. Mama (or Papa) is ready for a workout!

Fit tips for frequent fliers

fitlist — Tue, 25 Sep 2007 23:49:00 GMT

By Kathy Kaehler

Too busy with work to work out? Well consider this: If your job requires frequent flying or other business travel, exercise may help boost your performance.

That’s because staying in shape can help fend off the aches and pains – and sick days – that come from straining your back by heaving luggage or pulling a leg muscle by darting through airports or train and bus stations. A well-rounded exercise plan also gives you energy to keep pace and helps you deal with the stress of it all.

But many Americans are too out of shape to even stow their bags on an airplane or lift them into the trunk of a car. On a flight from California to New York, I had to help out a woman in front of me who simply could not get her bag above her shoulders to place it in the overhead compartment.

Want to avoid this embarrassing scenario? Try these exercises about three times a week:

*Full-body plank. Start face down on the floor, resting on your elbows with your palms flat on the floor. Lift up so that your body is straight and your weight is on your forearms and toes. Keep your head in a neutral position and hold. Pull your abs in. Don’t sink. Try to stay in this position for a minute or more. This exercise will strengthen your upper body as well as your core.

*Push-ups. If you can’t do the traditional push-up from your hands and toes, start out on your knees. Inhale as you lower yourself down. Then exhale as you push back up. Do three sets of 10 repetitions. This exercise will strengthen your chest, triceps and shoulders.

*Overhead press. Grab a pair of dumbbells (5-10 pounds for women; 15-25 pounds for men) and, standing or sitting, position them at your shoulders, wrists facing forward. Press the weights up and over your head. Then lower them until your elbows are in line with your shoulders, and repeat. Do two sets of 10 reps.

Happy – and safe – travels!

Pump iron to fight flab – and aging

fitlist — Tue, 07 Aug 2007 19:13:00 GMT

By Kathy Kaehler

If you’re past your 20s, you’ve probably noticed that your body isn’t as easy to maintain as it used to be. That extra slice of pizza may be more likely to hit your middle, and your muscles may not recover as quickly as they once did.

No doubt: As we age, our bodies slow down. We start to lose bone and muscle and we gain weight that becomes incredibly stubborn to lose.

But take heart, you can fight flab – and aging – in as little as a couple of hours a week.

How? By strength training.

Not only does it help keep you bones strong and fight osteoporosis, but it also helps keep your muscles fit and your waistline trim. Strength training works your heart and lungs (though not as much as intense cardio activities such as running or cycling) but it also helps burn calories both during exercise and after. Adding an additional pound of muscle can help you burn as much as 50 more calories a day – when you’re at rest!

You don’t need to belong to a gym to strength train. You could just buy some dumbbells of varying weights and work out right in your basement or living room.

So why not get started today? Aim to strength train two to three times per week, working all your muscles, including your shoulders, arms, chest, back, buttocks, legs and abs. Perform two to three sets of eight to 12 repetitions with a weight that gives you some challenge toward the end of the set.

That’s all it takes to keep your muscles fit and healthy. So get started and you’ll be enjoying some real results in about eight to 12 weeks!