Tag Archives | workout advice

There's only one thing you need to do to be healthy and lose weight -- be consistent in your workouts.

Rewind It Back

By Susan Howard

There is ONE thing I want you to know — only ONE.

I give you the big secret here….

To have the body of your dreams and to be fit and healthy there is ONE thing you must do…

Be consistent.

Workout every week 3 to 5 times each week.  Each and every one.  3 to 5 times.

It feels so good.

You get to stave off illness, disease, obesity, and yes, death.

Plus you gain energy and feel hot in your jeans.

So there.

Stay Ready.

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Focus on every rep that you do in the gym to maximize your workout results.

Own It

By Susan Howard

“Own it.”  This is a phrase I shout out during my sessions all the time.  What do I mean by that?

I mean that during every move, each rep, each set you feel what you are doing.  By working from the inside out, linking your breath, focusing on the muscles you are engaging, it will help you to get a stronger, more effective workout.  Using a strong exhalation can stoke your core and really fire up that last rep or the heavy lift.

Be it high reps, heavy lifting or just a maintenance routine, always have proper alignment in your knees, hips, back and shoulders.  Often times, I feel a client getting tired, lose focus, see their knees start to wobble in squats, shoulders start to shrug up in chest press, and I will say, “Come on.  Own these last few.”

Boom, the form pops back into perfection.  Quality of movement will always prevail over number of reps.  This will prevent ..read more

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Stretching, warming up, and cooling down are essential to getting a good and safe workout as an adult.

Warm Up, Stupid

By Susan Howard

When I was in my twenties, I remember age-old advice given to me: before working out, always warm up for at least 5 minutes and always cool down and stretch for 5 minutes after working out.  This and “wash behind your ears” were solid truths I chose to ignore.

What a waste of time, I thought. Why not just workout hard, jump on the treadmill, run 3 miles and be done with it?  I don’t have all this time to be bringing my body temperature up and slowly building to a run. Yawn.

That was then.  If you are 20 and reading this, you are probably okay.

But, when you get into your 30’s and 40’s a warm up is really essential, especially if you have been working out consistently.  As an adult, your connective tissues get tight from over use and repetitive contraction.

You must warm up, or you are likely to suffer a pull, strain or even a tear.

On this ..read more

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Susan Howard explains that being too strict on your health and wellness journey can be a drawback in the end.

Black or White

By Susan Howard

If your goal is weight loss, muscle building, or somewhere in-between, chances are you are being mindful about what you eat, how much you workout, the amount of sleep you get — the whole lot. Cruising along on My Fitness Pal (an app I love by the way), tracking your every move, you are getting some success and feeling great.

Then the BOMB hits.

You go on a trip, get off your routine, have a cheat day, and the whole plan goes to pot.  Something as simple as a cheat meal can derail a well meaning fitness seeker.

“Well, this is my cheat meal so I might as well have a third glass of wine, a troth of pasta, and a huge piece of cheesecake.”

Remember it’s not a competition.  You should be pretty healthy MOST of the time.  The more deprived you feel, the more likely you are to go off the rails. Try and find shades of gray. (Not that ..read more

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