Living by the beach is great. Walking on the sand is not only a stress reliever but good exercise. Almost every time I ask a new member what their current cardio program entails, they reply “I walk a few times a week”. Now understand that most people who join a gym and consult with a trainer are typically overweight. If walking a few times a week has not yet yielded results for that person, then there is only one answer. Here is my honest response: “You have been walking for how long now?” and answering for them, “since you were about two years old, correct?”.

The Human body adapts very well to repetition. In other words, walking for 30 minutes 2-3 times a week will not challenge you enough to burn the calories needed for weight loss. Don’t get me wrong however, because walking does have many benefits.

The bottom line is this: if you have limited spare time, exercise at a higher intensity. 40 minutes a day 6 times per week at 70%-80% of your max heart rate is a good initial goal. Try walking at a 10%-15% incline, or even jog/walk intervals. If time is not an issue, walk 75-90 minutes 6 times per week to obtain a similar level as above.

One important note: this is only one of three factors to becoming fit. The other two equally important factors are resistance (weight) training and of course, nutrition.

What should I wear to the gym? A great Newbie question. If you are reading this, chances are you’re either brand new to the gym or haven’t been in a while. Trends are always changing when it comes to fit wear. Maybe you remember (or even wore) the leg warmers and g-string leotards of the 80’s. Now, depending on the location of your gym, attire may be a bit more conservative. Our gym (EDGE Fitness Club) tends to lean that way since the average age is 55 plus, but take a trip to Westlake and you might see more flesh than the eye can handle. Here are some tips for fitting in.

Ladies, go for spandex pants (flared legs are in), a tank top that is fitted but loose enough to feel comfortable in. Dark colors or black is best because it is slimming, they don’t get dirty as easily, and it hides sweat marks. Short-shorts say “look at me”, so wear them if that’s your thing. Find a good pair of either running or cross training sneakers and you are ready to go. Oh and one more thing, save the perfume for after your workout!

Guys, find a loose pair of polyester-type pants or shorts. Cotton is too hot and sweat shows through to easily. Keep the short-shorts in the box of gym clothes from college where they belong. I can’t tell you how many times I have had to turn my head and gag because some guy’s junk was falling out while stretching! Tank tops or even a regular old t-shirt is fine, but unless you are at a meat-head gym save the “nipple T” for yard work. Same advice for shoe selection as I gave the ladies and it’s better NOT to exercise in sandals or work boots.

I find most of my clothes at the local outlet stores, so have a look and hopefully you can find something just right…

Meal 1.
Fruit Smoothie:
1 can light coconut milk
2 bananas
3/4 cup frozen blueberries
3/4 cup frozen strawberries
3/4 scoop (1 oz.) 100% pure egg white protein
2 tbsp ground flax seed

Meal 2.
“Greens+” energy bar
1/2 cup raw almonds

Meal 3.
hamburger (Grass fed, non-hormone or antibiotics)
sprouted ezekiel roll
tbsp bbq sauce
3/4 cup raw baby carrots
handful baked potatoe chips

Meal 4.
5 peices dried mango (unsweetened)
Larabar (ingredients: dates & cashews)

Meal 5.
5 oz. ahi tuna seared with 2 tsp soy sauce, 2 tsp balsamic vinegar, 2 tsp olive oil
3/4 oz. feta cheese
10 oz. brown rice
1 orange

Water:
1/2 gallon (64 oz.)