Tag: weekly weigh-in

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How to Know You’re Fit

How to Know You’re Fit: Five Ways

Since I keep asking people to get fit with me, and many have joined me on this fitness journey, I figured it’s time for me to weigh in on what “fitness” means and identify how to know you’re fit.

Fitness can be defined as “the condition of being physically fit and healthy”. However, that definition does very little to help you understand what fitness truly means because both “physically fit” and “healthy” could mean totally different things to different people.

To make sure we’re on the same page, the Get Fit with Charity definition of fitness is:

being in good athletic condition;
being physically, mentally and emotionally strong;
being relatively free from injury and illness

There are tons of ways to determine if you’re fit, but I’ll weigh in on five of them…the last one will probably surprise you!

#1: You embody the components of fitness

There are five main components of fitness:

  • Cardiovascular Endurance – exercises like running, swimming, dance fitness, etc.
  • Muscular Strength – how much weight a person can lift or carry
  • Muscular Endurance (i.e. how long [in repetitions or time] a person can sustain an exercise involving specific muscle groups,
  • Flexibility (i.e. the range of motion of a person’s joints)  and
  • Body Composition (i.e. the amount of fat vs. muscle that a person’s body has.)

You know that you’re fit when you notice improvements in any of those areas. Perhaps you notice that you’re not breathing heavily after a brisk thirty-minute walk. Maybe you’re able to move a forty-pound box from the floor to the table with no problem. It’s possible that you can reach down and touch your toes for the first time in five years or you’re able to hold a forearm plank for nearly a minute. It’s possible that some of your favorite clothes are a bit loose on you because your body has gone through some positive changes.

#2: You look forward to your workout

I’m sure you remember what it was like before you started your fitness journey. “Working out” wasn’t part of your vocabulary. You didn’t care to spend your free time getting sweaty, but things have changed. Now you’re excited about taking that walk, going for a swim, or heading to your fitness class. You know that there may be a little discomfort, and there are TONS of other things you could be doing right now. You’re exercising for you. When your workout becomes your happy place, you know you’re fit.

#3: You have more energy

Energy produces energy! In other words, incorporating more movement into your day and working out more gives you increased stamina. You might still get a little tired at work between 2:00 pm and 4:00 pm, but you won’t wake up tired. You might even start replacing that morning cup of coffee with a morning run because you realize the run actually clears your head and prepares you to face the day at work. When you no longer wake tired and you feel more energized than you’ve felt in a good long while, you know that you’re fit.

#4: You’re more cognizant of what (and when) you eat or drink

Something pretty amazing is going to happen to you as you’re trucking along on this fitness journey. You’re going to be more mindful of what you eat and what you drink. That’s a sure sign that you’re fit because non-fit people typically don’t take their food and beverage choices into consideration. When you decide to avoid consuming a particular drink because you’ve realized that it zaps your energy or you make a different meal choice because you want something that’s both filling and healthy, it’s pretty safe to say that you’re fit!

#5: You realize that you’ll never arrive

As strange as it sounds, you know that you’re truly fit when you realize that fitness isn’t a destination. It’s a journey. Our lives are similar to the ocean. There’s high tide (i.e. time when we’re in the best athletic condition), and there’s low tide (i.e. times when we’re emotionally week). Then there’s the occasional squall, like when an illness or injury comes out of nowhere and sidelines us for a bit. Being fit means that you understand that you will never arrive at a state of ultimate fitness. You will ever and always strive to be the most fit you that you can be.

Putting It All Together

It’s crucial for me to stress that this information on how to know you’re fit should be seen as building blocks or sequential steps. You don’t have to master one area and then move on to another area; each area can stand on its own. Although these indicators are connected, they aren’t interrelated in the sense that it’s all or nothing. You can have success in all five areas at the same time or you can shine in a few areas.

Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s still a win!

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Four Benefits of Tabata Training

4 Undeniable Benefits of Tabata Training

If you’ve been checking in for the past few weeks you know that I’m a huge fan of both Body Weight Training and Tabata Training. I almost got a bit carried away last week and went into information overload. Then something occurred to me! I could continue that conversation by weighing in on the benefits of Tabata Training.

Although there are countless benefits of Tabata Training, I will only focus on four that simply cannot be denied.

Benefit #1: Improves Aerobic and the Anaerobic Energy Systems

Aerobic means “with oxygen”. The aerobic energy system requires blood or oxygen to operate. Aerobic exercises are typically continuous, repetitive movements that greatly benefit the heart.

Anaerobic means “without oxygen”. The anaerobic energy system doesn’t require blood or oxygen to operate. Anaerobic exercise typically includes intense physical activity, and usually can’t be done for a long period of time.

Tabata Training allows you to activate both systems simultaneously so that you improve both your endurance level as well as build muscle.

Benefit #2: Easy to Customize Workouts

One Tabata round is four minutes long. It consists of eight 20-second rounds that are each followed by a ten-second rest period. You can do one exercise for all 8-rounds. Or you could do four rounds of two different exercises. You could even opt for two rounds of four different exercises…it’s all up to you.

Tabata workouts are extremely easy to customize. If you know you’re only going to have to exercise for 20 seconds, that really opens up tons of possibilities. You can include exercises that you either don’t like or you can’t do for a long period of time.

Benefit #3: Experience “After Burn”

Like other forms of high-intensity interval training, Tabata Training works on the theory of EPOC (excess post oxygen consumption). In other words, once the workout is complete, your body still continues to burn calories.

Admittedly, it’s a bit more technical and scientific than that. However, to help put this in perspective, other forms of exercise don’t work that way.

When you’re done running, you stop burning calories. The same goes for swimming and other forms of cardio (aerobic) based exercise form.

Since Tabata Training activates both the anaerobic and aerobic systems, it allows the body to respond differently to exercise.

Benefit #4: Burn Tons of Calories

The average person burns about 100 calories per mile, so if someone were to run for 20 minutes, they could burn up to 200 calories, provided that they were able to run ten-minute miles. However, that same person could burn about 15 calories per minute when participating in a Tabata Training workout.

In other words, a twenty-minute Tabata Training workout could allow someone to burn 300 calories during that workout out. T

he key to burning more calories lies in the intensity of your workout, so be sure to give your all during the twenty-second exercise round, so you can burn the most calories possible.

Talk is Cheap

You’ll be able to find several Tabata style workout video on the Get Fit with Charity YouTube Channel. I want you to experience the benefits of Tabata training first hand.

I can’t wait to start working out with you!

Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s still a win!

Follow Get Fit with Charity on Facebook, Pinterest and Instagram!

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High-Intensity Interval Training vs Tabata Training

HIIT vs. Tabata Training

Today’s Weekly Wednesday Weigh-in will be a little different. I will be talking about HIIT vs Tabata (or High-Intensity Interval Training and Tabata Training).

A couple of weeks ago, I talked about my specialty area: Bodyweight Training.  Tabata training is my preferred method for incorporating bodyweight exercises. People are often confused when we talk about Tabata training. Most of them have never heard of it. Some of them even ask me how Tabata Training is better than High-Intensity Interval Training, and they typically walk away. They say that they prefer High-Intensity Interval Training, and Tabata Training sort of sounds like a gimmick to them.

What is High-Intensity Interval Training?

High-Intensity Interval Training or HIIT is a form of exercise that’s gained quite a bit of popularity lately. In short, HIIT is exactly what it sounds like, but it’s easier to explain by breaking it down.

The word “intensity” refers to the amount of force, strength or effort it takes to do something. In terms of exercise, there are low, moderate and high intensity levels.

“Low intensity” exercises require minimal effort. They can be done for prolonged periods of time without leading to exhaustion. Things like walking or dog or pushing a sleeping baby in a stroller. On a scale of 1 to 5, low-intensity exercises would definitely be a 1.

“Moderate intensity” exercises require a little more effort, but why still aren’t that strenuous. A brisk walk or a light jog would fall in this category; these are exercises that you can do for a while. However, you would have to pace yourself, so you don’t tire out too easily. Moderate intensity exercises would score a 3 on a 1 to 5 scale.

“High intensity” exercises require all of your energy and effort. Since you give your all during these exercises, you won’t be able to perform them for very long. These are difficult exercises, like burpees or mountain climbers. They would be the highest on the one to five scale.

An “interval” can be defined as a space or span of time. So interval training is an exercise form consisting of an exercise period (or interval) immediately followed by a resting period. The intervals repeat in an AB pattern.

Putting It All Together

High-intensity interval training alternates between strenuous exercise and rest for specific periods of time.

Generally speaking, the resting interval in HIIT is a bit shorter than the exercise interval. That’s because it gives the body just enough time to recover but not enough time to relax. There is no specified amount of time for HIIT intervals. One can exercise for 40 seconds and rest for 20 seconds. Or you could do a 60 second “on” and 30 second “off” workout or some other combination. The key to maximizing your HIIT workout: make sure you’re able to go all out during the exercise interval. That’s where Tabata Training comes in.

What is Tabata Training?

Tabata Training is a HIIT format adapted from a 1996 study conducted by Dr. Izumi Tabata and a group of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. The results: workouts with short bursts of high-intensity exercise had better effects than workouts with longer moderate-intensity exercises.

A Message from Dr. Izumi Tabata

In the featured video clip, Dr. Izumi Tabata said, “Tabata Training is a form of high-intensity interval training which enables us to improve both aerobic and anaerobic cardiac systems simultaneously.” In other words, Tabata Training allows you to strengthen your heart and develop your muscles in less time than a traditional workout. However, Dr. Tabata stresses that the exercise interval should bring people to the point of exhaustion for them to receive maximum benefits.

Dr. Tabata stated that when the papers were published in 1996 and 1997, he expected that high-level athletes would participate in the training. He was surprised that many members of the general population are creating their own Tabata workouts.

What’s the difference?

I want to recap the common questions associated with HIIT and Tabata Training are:

  1. What’s the difference between Tabata Training and HIIT?
  2. Which method is better: HIIT or Tabata Training?

There’s really no way to answer those questions because (1) Tabata Training is a form of HIIT, so there’s no difference between the two. Beyond that (2) HIIT and Tabata Training follow identical formats of exercise/rest/repeat, so it’s not possible for one to be better than the other.

Perhaps a better question is: what is the most effective form of HIIT? The answer – without a doubt – would be Tabata Training!

Hopping on the Scale!
Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s still a win!

Click to join “The REAL Get Fit With Charity” Facebook Group!

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3 Tips for a Guilt-Free Birthday

Yesterday was my birthday! So I thought I’d weigh in on how to handle birthday treats. That way you’ll have a guilt-free birthday when you’re on your fitness journey.

When you’re younger, birthdays are the best! There are parties with your school friends. Parties with your other friends. Family celebrations. And TONS of presents.

When you’re older, birthdays sort of lose their pizazz! They do nothing more than remind you that you’ve gotten year older.

That’s why I did some research several years ago and discovered a bunch of places to go for free stuff on your birthday. Then I looked a little deeper and found even more free stuff for your birthday.

I joined pretty much every birthday club on my lists…and a few more. As a result, I have nearly twenty birthday coupons to redeem and most of them are food-based. I’ve been struggling with how to celebrate my birthday responsibly without overindulging in sweets and other foods that I probably shouldn’t be eating.

Even though you may not have as many coupons to redeem, I’m sure you can probably relate to the challenges associated with food-based birthday celebrations – whether you’re celebrating your own birthday or the birthday of a friend or loved one.

I’ve come up with three tips for guilt-free birthday celebrations.

Tip #1: Allow Yourself to Celebrate

Healthy eating doesn’t have to only consist of fruits and vegetables. It’s okay to eat sweets and not so healthy foods…on occasion. If you have a ton celebrations to attend or coupons to redeem, simply set some limits and decide what will and will not do. Giving yourself permission to celebrate actually releases you from guilt and enables you to truly enjoy your day!

Tip #2: Pace Yourself

Although your birthday only happens once a year, you can redeem some of your coupons up to four weeks after your birthday! That means you won’t have to cram all of those desserts and free meals into one day. You can space them out over a month, so that you’re still able to maintain a sensible eating plan and avoid feeling guilty.

Tip #3: Share Your Gifts

Let’s be real for a minute. One person doesn’t actually need to consume five free desserts, three free drinks, two free meals and three free appetizers on their own. That’s a ton of calories – most of which will do more harm than good. If you share your treats with friends, you’ll have the opportunity to have a totally guilt-free celebration and still enjoy your special day.

Hopping on the Scale!
Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s still a win!

Click to join “The REAL Get Fit With Charity” Facebook Group!

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What is Bodyweight Training?

Every personal trainer has a specialty, a niche, an area of fitness that is near and dear to their hearts. It’s not that they have no regard for other specialties or think they have no value. It’s just that something about that specialty area stood out to them pretty early in their career.

Some are really into Crossfit. Others have a passion for functional fitness. This week, I’m weighing in on my specialty area: bodyweight training.

What is Bodyweight Training?

In the event that you’re unfamiliar with this area, bodyweight training is precisely what it sounds like. It is a form of strength training where you use your bodyweight to tone, strengthen, and condition your muscles rather than free weights or machines.

Before I give you the reasons why weight training is amazing, in my opinion, I want to give a little bit of a backstory.

As I’ve mentioned before, I gave up my gym membership nearly two decades ago. Although my main reason for letting my gym membership code was due to the fact that I wasted tons of money by only going once a month every other month or so, I also gave it up because I simply didn’t feel comfortable. I felt as if people are ogling me or sizing me up. I’m sure that probably wasn’t the case, but it certainly felt that way.

Discovering Bodyweight Training

I really wanted to exercise in the comfort of my own home, but I didn’t have the equipment. Somewhere along the way, I’d bought into the notion that you had to lift weights or exercise on cardio machines to get fit, but I was wrong.

When I finally released the gym membership, I bought some of the equipment that I used at the gym – minus the machines, of course. I had a mat, a stability ball, and several sets of dumbbells.  I thought that I would use that equipment to help me stay in shape. However, since I use them about as much as I used my gym membership, I proved to be wrong once again.

Somewhere along the way, I rediscovered bodyweight training. I remembered the exercises my sports teams did when I was a high school athlete. We did very little weightlifting, but we were amazingly fit.  In fact, my junior year of high school was the time that I remember being my most fit and most flexible, and I don’t recall spending any time in the weight room.

As I prepared to weigh in on this topic, it occurred to me that there are four main reasons I’m sold on bodyweight training.

1. There’s No Need for Any Equipment Whatsoever

The main reason I’m sold on bodyweight training is the fact that you don’t need any equipment to workout or get fit. Of course, you can use things like gliding discs, resistance bands, or figure 8 tubing to enhance your workout, but you don’t actually NEED those items. You can learn how to use your own bodyweight to get amazing results, and I’m excited to show you how.

2. You’re Able to Workout Any Time, Anywhere

One major flaw that both weights and exercise machines have in common is the fact that you simply can’t take them with you. BUT your body goes everywhere that you go, so no one can say that they don’t have the right equipment to workout. As long as you have yourself, you have everything that you need.

3. Positive Changes are Easy to Identify

When you do bodyweight exercises, it is easy to sense when you’ve gained strength or increased your fitness level. You can easily tell if there is less discomfort when you do plié squats. You’ll quickly notice that you can hold your plank longer than you did the week before. You will see that your legs don’t give out as quickly on you during wall sits as they used to. In as little as four weeks (maybe sooner), you’ll be able to identify major progress on your fitness journey.

4. Bodyweight Exercises are Practical than

I will readily admit that weight lifting is effective, but nobody does bench press type moves during the course of a day. However, we do a little squat every time we sit. Whenever we stand from a sitting position, we do what resembles a sit up. Bodyweight exercises are more practical because you can mimic activities are you do you do during the course of a day.

Hopping on the Scale!
Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s still a win!

Click to join “The REAL Get Fit With Charity” Facebook Group!

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Two Major Reasons to Weigh Yourself

Reasons to Weigh Yourself

I think most people shudder at the idea of weighing themselves on a regular basis. I’m guessing they’re a little intimidated by what the scale will tell them, and they’d rather be kept in the dark. However, I can honestly say that participating in a weekly weigh-in can have a really positive effect on your fitness journey. I’m sure you’ve figured this out by now, but this week I’ll be sharing two reasons to weigh yourself at least once every week.

There was a time when I weighed myself every day. That’s right! I hopped on that scale every single day for about two years. I’m not sure where I got the idea, but during that time I was also counting my calories. I became quite obsessive about the scale as well as extremely and carefully monitoring everything that I ate. My daily weigh-in filled me with a great deal of stress because I simply didn’t know what to expect, and a two-pound weight gain in a 24-hour period would cause me to significantly reduce my calorie consumption, which was not good at all.

I realized that the way I was doing things simply wasn’t healthy, so I made the decision to cut back on the weigh-ins quite drastically and dropped down to once a week. When I did that, I noticed a number of benefits that were not evident when I weighed myself every day. It didn’t take long for me to see that those benefits were not just experienced by me. They were universal, and I’ll share two of them with you right now!

Sense of Anticipation

When you weigh yourself once a week, it gives you something to look forward to. After devoting seven days to your fitness journey, you’ll really want to see how your hard work has paid off. Whether you’ve faithfully logged your meals for the week or you’ve been able to keep up with your exercise plan, you’ll be excited to see how you measure up.

Movement Motivation

Knowing that you’re going to hop on the scale may motivate you to move a little more each week. You’ll more than likely start experimenting with different types of exercise to see how it impacts the scale. If you happen to have a week with very little movement and see that you gain a pound or two that week, I’m pretty sure that will definitely inspire you to get moving a bit more.

Hopping on the Scale!
After today’s blog, I really hope you can see the value of weighing in. Remember: if you were able to maintain and not gain, that’s still a win!

Click to join “The REAL Get Fit With Charity” Facebook Group!

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