Tag Archives | workout

Don't worry about others when you work out -- fitness and healthy living is a personal experience.

One Size Fits None

By Susan Howard

Out on a 3 mile jog, my wife can run quickly past me kicking dust up from her heels as I plod behind.  I, on the other hand can get on a bike and speed past her little chicken legs, especially while hill climbing.  We are not the same in so many ways.

She has more slow twitch muscle fibers that suit her endurance runs, while I have more fast twitch muscle fibers that burst me up an incline at quick speeds.

Everyone is different.  Some people like red wine, some white (sorry Aziz).

The optimum workout for one person is not the best for another.  The optimum diet is not the best for another.  I think I was born a vegetarian and have to this day not really enjoyed eating meat products. In LA, the carb-free thing is really popular, but I hate it.  My body craves healthy carbs, it’s what I look for.  Certain seeds, nuts and products I ..read more

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Susan Howard shares some tips on how to get a morning routine started during the week.

Wacked Out Weekend Warrior

By Susan Howard

There are those that jump up every morning at 6:05 AM and go for their morning workout, hit the shower at 6:50 and then head off to work with a nonfat latte in one hand and an egg white sandwich on gluten free toast in the other.

Then there is the rest of us.

If you are not this kind of type A personality, have no fear — even the erratic can become consistent.

When you just workout one or two times over the weekend is you tend to try and cram a whole week into one day and you really go for it.  In being aggressive, you risk injury or at the minimum, extreme muscle soreness.  In addition, your results are negligible because you don’t keep stoking your metabolic fire throughout the week, so the impact putters out.

Is it better to do something during the week, than nothing?  Yes.  It’s always better to be moving than static.

Here’s 3 ways to ..read more

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Susan Howard encourages people to just unroll their mat, start stretch, get to moving -- a good workout will follow.

Ask Not What Your Workout Can Do For You

By Susan Howard

“I am out of the habit,” one of my client laments.

“I know every workout right now is going to be painful, even yoga.”

If you are feeling unmotivated or even scared to get started up again, fear no more. Here is your plan: force yourself to go to a class or to the gym and decide that you can chill on a mat do some stretches and just relax. With low expectations, you can match your low motivation and at least start.

The gap between doing and not doing is like the Grand Canyon, unsurpassable. Once you unroll that mat, inevitably, you will get a decent workout.

Never ask if you feel like it. Nobody cares how you feel, your body needs to move, period.

Stay Ready.

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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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Stay fit and healthy by moving throughout your day and celebrating life.

You Can Always Get What You Want

By Susan Howard

Although the fitness industry would like you to believe you have to suffer and deprive yourself to look good, I totally disagree.

Can you eat a box of doughnuts and watch reruns of Friends everyday and get fit?  No.

Do you want to feel bloated and tired all day?  No.

What I want to talk about today is balance.

It’s a journey, the quest to self care, but please don’t let my industry with it’s bro dudes and size zero chicks tell you what feels good to your body.  The path to good health can be a bit rough, but it should also be fun.

When I was a kid I remember struggling to keep weight on, and my pants up for that matter.  Why?  It’s because I was too busy having fun riding my bike, playing chase, and climbing trees to eat.  I was booked up.

Yeah, you could say my metabolism was faster and blah blah, which is true, but I think ..read more

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Susan Howard discusses the drawbacks of being overweight and to focus on one pound at a time during your weight loss journey.

Skinny Bitch

By Susan Howard

Here are somethings I will never have to worry about.

Shopping in stores that will carry my size. If a belt hole will reach the buckle. Buying boots that go over my calf. Fitting into a movie theater seat/airplane seat. Fastening a seat belt. Wearing short sleeves on a hot day.

Working with my weight loss clients, I have learned a lot — mainly that it kind of sucks to be over weight.  Yes, there are more and more plus size stores and on the cover of February’s Sports Illustrated swim suit issue there was a plus size model.  Yet, there’s still limits to carrying around 100 extra pounds, not including joint pain and heart health.

Overeating is an addiction you wear everyday.  Not to mention, there’s the social stigma, as people can be so harsh.  You can be a closeted alcoholic/drug addict, but not the same can be said when it comes to food.

Recently I heard a statistic that at least fifty percent of Americans ..read more

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Before and After

By Susan Howard

Although intriguing to look at, I’ve always hated before and after pictures because they imply an untruth. The before image is of a sad sap, overweight and dumpy.  The after is a picture of a trimmer, suddenly tanned, buff version of themselves. It’s as if by the mere nature of losing 20 pounds the “after” person’s life is now flawless, all of their troubles have vanished, they have a smoking hot girlfriend/boyfriend, a large bank account, and great friends to party with.

In truth, there is no before and there is no after, there is only NOW.

This workout, this day, and choices made in this moment are all the factors in the image of you.  If you are unhappy in your body, then, no, you won’t feel good today or any other.  It is not empowering to walk around day after day in a body you despise. I am not talking about fitting into a size 2 jean, more like acknowledging ..read more

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Don't be disciplined! Change up your workout routine with a fun class or two!

Motivation is Dead

By Susan Howard

There is a reason the fitness industry is a 50-billion-dollar business. Americans want a change in their bodies, but fear they don’t have the motivation or discipline to get there on their own.  So like good consumers, they look to products to help them achieve the perfect self.  Most often, the diet or plan they pick only works temporarily or not at all and they move on to the next big thing.

Discipline is a mean word. It makes me feel like I got in trouble and am sitting in the principals office. Who wants to be disciplined? Not me. Is the disciplined person getting invited to a girl’s weekend, the lead singer in a punk band, or wind surfing in Australia?  The disciplined person sounds boring to me.

Great, you got your egg whites and your salad, but are you having sex? (Which can burn almost 100 calories, by the way.)

Motivation and discipline comes from a true want.  Identify ..read more

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Make a commitment to workout every week!

I Get So Emotional, Baby

By Susan Howard

“My mother-in-law is coming into town.”

“I have a super stressed work week.”

“My kid vomited on my running shoes.”

Whatever excuse you come up with not to workout, needs to be tossed aside.

“But, Susan,” you plea, “I really do have a super packed work week and my dog did chew up my iPhone with my run keeper app.”

Over my last decade of training clients, I’ve trained people with various degrees of busy-ness. And with every one of them, I stress that they shouldn’t think about whether they want to or have time to workout. Just start moving for 20 to 60 minutes, 3 to 5 times a week and don’t stop committing to that.  My clients with the highest degree of consistency always get the best results.

“You can spend one hour working out or 24 hours dead.”

Having returned from a four-day fitness conference this is one of the messages that still rings in my head.  It’s true — the bounty of ..read more

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Why you should keep working out even if you have pain in your body.

Watch Me Nay Nay

By Susan Howard

Unless you are in the NFL, don’t play through the pain.  Unlike what you may have heard from other sources, pain in your body is a little message telling you that something is off or being overused while something else may be weak and non functioning.

Switch up your workout if you feel pain. If you are running try spinning or swimming; if you are doing a lot of heavy lifting, try Pilates, and if you are doing a bunch of yoga, pick up some weights. Our bodies get tired of the same input day in and day out and we can get repetitive stress disorder which can wear down the ligaments and attachments and overdevelop the muscles in a certain plane of motion.

If you are in a lot of pain, get with a personal trainer to help you out.  Don’t be sidelined by your pain.  The instinct to think, “I messed up my knee so I can’t go ..read more

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