EDGE Fitness

Food Commandments

2009-06-29T10:24:00.000-07:00

1. Avoid products with ingredients you can not pronounce.
2. Shop on the outside of the store, the inside aisles are typically processed foods
3. Eat all meals at the table
4. Use your local farmers' markets
5. Eat foods that grow in the ground or that eat grass
6. Eat with friends, enjoy conversations
7. Use smaller plates for portion control
8. Drink water
9. Learn to cook
10. Moderation is the key to healthy living!!

Cut Back on Caloric Sweetners

2009-06-15T05:45:00.000-07:00

High fructose corn syrup (hfcs) is a sweetner that is created in a chemical process that converts glucose found in corn syrup to fructose. It is a flavor enhancer that has nothing "natural" in it. Like all sweetners, HFCS can add to weight gain if consumed in excess. Just like any other food, it is about moderation. Here are some ways to cut back on sweetners:

1. Eat a piece of fruit instead of drinking juice
2. Drink water or low fat milk instead of soda
3. Avoid sports drinks unless you are training over 1 hour or competing in events
4. Skip fruity drinks or sweetened cocktails
5. Read the labels on your food choices, watch out for ingredients like corn syrup, sucrose, and fructose

Sand In The Crack Beach Boot Camp

2009-05-29T03:26:00.000-07:00

Summer is finally here!!! The beach is ready for you..not to lay out in a chair and read a magazine, but to attack it, roll around in it, run it - all while getting in shape!!!

I have been convinced to do a beach boot camp at 6AM on MWF mornings for 1 month starting June 22nd. Yes, me, the non-morning trainer/coach. The catch - IT IS FOR WOMEN ONLY - Over the Age of 18. Yes, the women of the Outer Banks want to do something just for themselves - maybe its grunt, groan, scream in pain - who knows.

If you are interested in more information, please contact my email address - pattilynn425@yahoo.com or go to Facebook and join the group Sand In The Crack Beach Boot Camp. There is an event posting.

I can't believe I am going to do this too!!!

A Plan for Bone Health

2009-05-04T11:04:00.000-07:00

As women age, bone density and health is greatly affected due to a depletion of estrogen. Without getting into the science behind this, here are some things you should do now and in the future to take charge of the skeletal system:

Exercise
High intensity resistence exercise
Plyometric jumps such as power squats, leg bounding, box jumps, jump rope
Weight training during adolescence, before skeltal maturity is reached
Exercise the muscles of the lumbar spine and hip regions

Nutrition:

1000mg of calcium per day, ages 19-50: 1200 mg per day over the age of 50
400 IU of vitamin D per day for women ages 19-50, 600-800 IU per day over the age of 50
Proper calorie requirements based on age and activity level

Stronger muscles, stronger bones will make aging a walk in the park!!

Fitness on the Go

2009-04-15T16:55:00.001-07:00

Travelling does not have to prevent workouts. The following can provide an easy to-go gym if there is not one available at your destination.

Running shoes
Jump Rope
Pilates or Yoga DVD - most people travel with computers now.
Elastic bands - different colors have different tensions

The above does not take up much room in your suitcase and will keep you honest while you are off on a relaxing trip. Also, check with the concierge for fitness classes. Most areas offer public access to the fitness centers for a nominal fee.

Are You Lifting Enough Weight?

2009-04-15T16:41:00.000-07:00

So you are walking, running, biking, swimming, etc., but when you lift that heavy suitcase to carry it up the stairs (yes, stairs, not the elevator), you feel muscle fatigue. Well, your weight training could be the answer. Women especially, think that lifting 5-8lb weights will give them the muscle strength they require to support their bones and have great looking arms. Well, providing there are no limitations such as injuries or range of motion problems, you need to and should lift more weight.

Strength is decreased every year after 30 years of age. It is important to perform proper weight training exercises to fatigue the muscle after 8-12 repetitions, sometimes with 2-3 sets. Slowly increase the weight as it becomes easier.

Remember to consult a professional for advice before beginning a new program.

Pilates Programming

2009-03-30T07:13:00.001-07:00

Well, the smell of Spring is in the air, especially with the high winds we have been having in the Outer Banks. My pilates programming is continuing on the Waterfront at Marshes Light on Monday, Wednesday and Friday at 8:30 AM. Weather permitting. This year's session will begin the 3rd week of April.

Additionally, I am teaching for the Town of Duck, at the Town Park beginning Thursday, April 2nd at 7:30 AM. This class is free and open to the public. Also on the calendar in Duck is Deep Stretch on Monday and T'ai Chi on Tuesday, both at 7:30 AM respectively.

Look forward to seeing everyone this season!!!

CONGRATULATIONS!!!

2009-03-22T11:38:00.000-07:00

You rock Melissa Garber of Kill Devil Hills - she qualified today for the Boston Marathon with a time of 3:32:40.

Melissa works for Blue Point Restaurant in Duck, NC and Outer Banks Sports Club. She dealt with some injury setbacks and mental frustration, but did not quit!!! Training is not easy in the winter months when you live in the Outer Banks. Much wind, cold and rain....she stuck with it.

I am very proud of you girl....as a friend and client!!!!!!

Partner or Group Train to Get Moving and Save $$$.

2009-03-05T17:49:00.000-08:00

As a result of a downward spiral of our economy, many businesses are going through tough economic survival mode. Fortunately, people want to take care of their health more than ever due to stress, rising healthcare costs, and the need to get through each day with energy and optimism.

Hiring a personal trainer seems like a luxury, but in reality, my business has increased - to which I am grateful. So how are people affording this? Well, they are seeking partner training and group training. It is cost-effective, provides motivation and encourages friendships through training sessions that can focus on core strength, cardio endurance and functional training. Running clubs and cycling clubs even promote group rides for those that don't like to go it solo.

It is not about competing (although I have some who do), it's about making lifestyle changes and saving money....which is what we are all looking to accomplish each day!!!

Kids Table Hints

2009-02-16T09:13:00.000-08:00

Do you feel like you're at the showdown of the O K Corral during meal times? Kids can try your patience when it comes to food. Starting them young on making good choices is always best, but here are some tricks/secrets that may help:

1. Be persistent. It may take 5-8 times of trying something new before a child adapts. Don't throw it out after 2. Be patient if they spit it out, but offer it again another time.

2. A meal is a family menu. Do not prepare separate meals for the kids. Always make sure there are choices.

3. Never bribe kids with dessert. Food is not a reward. Dessert should be 1 or 2 times a week.

4. When travelling, pack healthy snacks for the kids. Apples, grapes, homemade peanut butter crackers are some examples.

5. Don't give into the fast food express lane during overextended times such as soccer or cheering practice. Have sandwiches and soup ready to go when you get home.

6. Keep portions kid friendly - a happy meal at McDonalds is suitable for an adult, not a child.

7. Let kids help prepare a meal one night a week.

8. During the weekly grocery trip, tell the kids they get to pick one fruit, one vegetable and one fun snack for the list.

9. Encourage water over all juices and soda. Milk is second, plus adding a little chocolate syrup is okay.

10. Sit down to eat with your kids - this is the best time to find out what is going on in their world!!!!

Ladies and Gentlemen, May I Introduce to "Breakfast"

2009-01-20T14:59:00.000-08:00

The biggest obstacle I hear when interviewing new clients and reviewing food diaries is that of not eating “breakfast”.

Some common responses:

I’m not hungry when I first get up

I’ve never eaten breakfast

My stomach gets queezy when I eat breakfast

I don’t like breakfast foods

Well, let me tell you this – this could be one of the reasons you are battling weight loss and excess body fat.

SKIPPING MEALS DOES NOT HELP YOU LOSE WEIGHT –ESPECIALLY THIS ONE!!

Your metabolism needs to be revved up in the morning, especially after laying almost dornmant at night – look at it as fueling a car. Additionally, this is another reason not to overeat in the evening because your metabolism is slowing way down from the day’s activity. The jolt provided by breakfast is referred to as the thermic effect.

Each time you eat, you boost that metabolism. That is why it is important to eat every 3-4 hours. Also, eating breakfast will put a leash on your appetite so that you won’t overeat. For women 25 grams of fiber and 35 grams of fiber will keep those binges and cravings in check.

Breakfast ideas:

Whole grain cereals with 1 percent milk, fruit and some nuts (2 tbs)

Hot cereal – McCanns Steel Cut Oats cooked with milk instead of water

Whole grain toast, English muffin spread with nut butter (almond, cashew or peanut), add an apple, some honey and milk if you wish.

Eggs – 1-2 eggs with 1 slice of whole grain toast, fruit and milk

Pancakes and waffles – whole grain, top with yogurt, fruit, and real maple syrup – a drizzle.

Plain yogurt –reduced fat – with honey, nuts and fruit.

On the go – a high fiber bar, with fruit and a handful of nuts.

What Determines Your Bodyweight?

2009-01-18T15:03:00.000-08:00

Here are seven (7) key items that determine your bodyweight?

1. Genetics
2. Food - it takes 3500 calories to gain a pound
3. Medications - antidepressants, steroids, contraceptives alter your metabolism
4. Smoking - nicotine allows your body to stay 10-20 lbs lower, it gives you something to do with your mouth, not to mention destroy your body
5. Activity level - from pacing to being a fidget...it all burns calories.
6. Extra activities - anything you do to move more than 30 minutes a day adds to calorie expediture
7. Basal activity - these are the things you do daily just to live - breathing, blinking, pumping of the blood .

Stay tuned on how to make changes that last.

What is a Resolution?

2009-01-09T10:49:00.000-08:00

Well, it's 2009....let me guess, everyone made resolutions, right? Here's my philosophy on that....shame on you!!! Resolutions = Pressure=Stress....why do we want to put ourselves through that during the already stressful times that are upon us?

Whether it's lose 20 pounds, quit smoking, be more patient, make more time for family, etc...change is something you should resolve to each day of your life, not just at the New Year.

So you want to lose the 20lbs....then start with walking 30 minutes each day and drink more water. You want to quit smoking....cut back each day for 3 weeks and then abstain from situations that entice you. Be more patient....learn to take 5 deep breaths before you lose your cool in heated situations. Small goals build bigger successes. Each week up the ante- to your change.

Those are just some thoughts. Any change in habits take 3 months to make or 3 months to break!!! Keep a wellness journal for yourself. Write down at least 5 positive things that you feel on each day and 2 small goals for each week. It is feasible and achievable!!!! The resolution to improve each day is all you should ask of yourself.

OBX 08 Marathon

2008-11-13T11:40:00.000-08:00

Congratulations to all participants of the OBX Marathon and Half Marathon!!! Also thank you to all volunteers - your support is so needed during the entire day and during pre race events!!!

Whew - what a day!!! I want to say a big "shout out" to my girls who walked (even ran some) the half marathon (photo right)....Misty, coach (me), Teresa, Myla, Jenna, Jamie and Denise. They all had terrific time results and don't tell anyone - I think they will do it again!!!

As for me, I have to brag a little - I QUALIFIED FOR BOSTON!!!! This is a big deal to me for so many reasons. But thanks go to Jim Snyder (Carribbean Pools and Spas), a great friend, without his encouragement it would've been much tougher. Also, I want to thank his family - they did beautiful posters and banners for me at their house (not to mention the chocolate donut hole). Along the route, I could not believe the support I had from so many friends (colorful posters, the cheers, the messages on signs throughout town). This was a very important race to me for many reasons.

THANKS OBX!!!!

PS. A special thanks also to the medical unit - you guys were top notch with my care.

Holiday Stress Busters

2008-11-05T12:18:00.001-08:00

Can you believe it is already November??? Commercials already reflect the holiday madness that is suffered by unrealistic expectations. Why does this time of year become so hectic? Well, let's simplify this year of 2008. For 2 years I have spent the holidays in the Bahamas without a huge tree, tons of commercialism, gifts and headaches. My time was spent decorating the Hopetown lighthouse with friends, making hand-made decorations for the local Christmas tree and attending one of the best Christmas Pageants celebrated with talented local children. People spending time with people from all over the world.

Here are some hints that might help:

Avoid overindulging in food and beverage - small bites, don't overcook and overdue at parties
Maintain a routine - keep your exercise and self-time in check
Minimize shopping - use online features, giftcards and even just the gift of a phone call

It's not what's in the box, but what is in the heart.

Fitness Boundaries with Osteopenia or Osteoporosis

2008-10-13T08:59:00.000-07:00

Exercise is extremely important for those adults diagnosed with osteopenia or osteoporosis. A regular walking program, balance work and strength training will not reverse the disorder, but it can prevent it from worsening with time. Reducing fall risk is also a beneficial result.

A program should include a gradual warmup, gentle stretching and range of motion exercises. Then perform 10-15 minutes of aerobic activity. Supervised strength training sessions for upper and lower body will improve muscle function to provide support to the skeletal system. Note that jumping exercises that impact the vertebra vertically should not be performed.

Gains in your bone density can be made at any age, but don't stop training. Eating properly and getting the exercise into your daily routine will make for a stronger, healthier YOU!!!

FALL INTO FITNESS

2008-09-29T08:28:00.001-07:00

With the summer madness behindness, now is the perfect time to reassess your fitness program or perhaps begin a new lifestyle by incorporating fitness into your day.

If you are in a rut with your current regime, try a new class - yoga, pilates, spinning, Walkfit. If you have been following the same fitness plan for months, shake it up with interval training. Warmup for 10 minutes, then perform weight exercise for 1-2 minutes, then cardio for 2-3 minutes. Before you know it, your heart will be pumping and the session will be complete.

Let's say you are just ready to get started. Check with your physician for any limitations and start walking - that's right, just walk a minimum of 20 to 30 minutes a day for a healthy heart. If you are seeking motivation to do more, then get with a qualified professional fitness expert - hint, hint. Now is the time to take care of yourself, you are worth it!!!

Calling all AARP Members......

2008-09-15T07:01:00.000-07:00

The AARP has partnered with the American Council of Exercise to offer personal training services with a highly qualified professional like me. As an AARP member, you can receive up to a 15% discount on my personal training services. Simply visit www.aarpfitness.com and click on "personal training". Enter your zip code to locate my background, experience, etc. From this page, hit "contact the trainer" button to get off to a new lifestyle. I can then help you select a package.

Enhancing your quality of life and the ability to pursue your interests should be a primary focus to a new you!!!

JUST 10 MINUTES A DAY....

2008-09-01T08:01:00.001-07:00

Do you always feel a push for more time? Where does the day go? Time management is one of our greatest faults, especially when it comes to self-care. Eating on the run without thought seems to be one of many issues that Americans deal with on a daily basis. Pretty soon that creeping waistline sneaks up on you. So what's a person to do?

Make yourself a priority with just 10 minutes per meal. Start with Breakfast - skipping it slows down that metabolism, plus creates overeating throughout the day. Find that whole grain cereal, skim milk and fruit - simple.

Here comes lunch...let's eat out, right? Wrong...save the money for something that is worth more. Pack a sandwich with lettuce and tomato, throw in a yogurt or snack pack of fruit. Just start by doing it 2-3 times a week.

Ahhh, Dinner - be it for family or just you...you still have to plan. Try to keep some simple ideas in the back of your mind. A piece of fish sauteed in olive oil or grilled with spices, lightly cooked fresh veggies and a small portion of whole grain starch (wild rice, sweet potato)...there you have it.

Start today, plan it out, what you put on the inside definitely will effect what you see on the outside - YOU ARE WORTH IT!!!

JUST WHEN YOU THINK....

2008-08-14T09:23:00.000-07:00

Did you ever have a day when you wondered if what you did for a living made a difference? Or perhaps you suffer burnout on occasion? Well, I must say, after many years in the fitness world, I too go through those moments.

Today has been different...I've been teaching a pilates program in Duck, NC - once a week, open to the public. I've had the pleasure of meeting so many people over the summer. But I too get tired, need a vacation - sound all too familiar? Well, today, a woman walked up to me after class - she is from Michigan, has been here all summer, attended class since May. She thanked me for all the work and encouragement. She told me about all the different activities she could now do because of core strength and movements done in class.

Her words really touched me - so I thank you and all of my students/clients - sometimes one word can change your outlook.

Shaking the Hips and Trimming the Tummy

2008-07-30T07:51:00.000-07:00

Well, as a fitness enthusiast and trainer, I have seen trends come and go. STEP aerobics, Tae Bo, the SLIDE - just to name a few. I have trained instructors and choreographed routines over the years. So the next thing to hit the Outer Banks - ZUMBA.

This is a latin based, low impact aerobics that uses your hips, torso and arms to generate energetic movements with a salsa/meringue flair. The music is fun and exhillarating!!! Do you have to know how to dance - NO - just have to be able to laugh and have a great time doing it. It is for all fitness levels...

I will be teaching at the Outer Banks YMCA on Wednesday evenings at 5:30 beginnning August 6th. There will also be a morning class offered taught by Miriam, who also teaches for Outer Banks Yoga.

PILATES IN DUCK, NC GOES OFF WITH A BANG!!!

2008-07-14T11:12:00.000-07:00

Pilates on the Green in the Duck Town Park (Duck, NC) is a huge success. Thanks to everyone who has been participating. July 4th was a record setting crowd. Please check us out on Thursday mornings at 7:30.

VERVE is On the Move

2008-07-14T11:03:00.000-07:00

In the fitness business, you are always approached by companies that want you to promote their products. It is always a tough call. In the past 6 months, I was approached by Cindy Smith, who recommended I try VERVE. I am always on the road teaching classes and visiting clients - I have to pack up the cooler and make sure I am getting all the nutrition I require on a daily basis. Eating out is not an option for me.

VERVE has provided me with nutrition, plus it tastes like a treat. It is packed with nutrients, plus aloe, green tea extract, mangosteen and yes, that small jolt of caffeine equivalent to one cup of coffee.

Supplements do offer benefits, especially in our crazy world of not eating properly. VERVE is not meant to be a meal replacement, but a compliment to a healthy diet.

If you are interested, go to www.myvemma.com/pattiwaller to get more information or contact Cindy Smith, my business partner at www.cgsmith@earthlink.net.

GET YOUR VERVE ON!!!!

2008-07-01T03:34:00.000-07:00

Stay tuned for more information..........

North Carolina School of the Arts Summer Festival

2008-05-31T10:32:00.000-07:00

Rain or shine...afternoon or evening...NCSA Summer Performance Festival, an Outer Banks exclusive, offers over 60 fun, FREE shows for families at Roanoke Island Festival Park in downtown Manteo from June 24-August 2, 2008. Escape the crowds, the beaches and join the locals for a very entertaining experience. Checkout www.NCSASummerFest.org or call 252-475-1506.

I had the privlege of working with some of the talent last year, you don't want to miss out!!!!