Jim-Fit - Everybody Can Change

Don't Get Super-Sized By The Super Bowl!

It's almost Super Bowl Sunday, so I thought I'd turn over the Super Bowl Sunday party tips to a fellow trainer who's a veteran Super Bowl party hostess. I'll be back in February with some Valentine's Day tips. Meanwhile, keep your eye on the ball!

Stupendous Super Bowl Strategies
by Liz Page

It's that time of year again: time to drink lots of beer, eat copious amounts of wings, cheez, and JUNK FOOD, and watch football dudes in really, really tight pants kick some serious football butt!

I don't actually watch the game much, but that's only because I'm always the one throwing the Super Bowl party!

But ever since I've "downsized" I've learned a thing or two about "right-sizing" my Super Bowl goodies. I'll always provide the hard stuff for the unwashed masses, but there are plenty of yummy options for those seeking lighter fare, or for the hostess who's trying to sneak in something healthy and stealthy. In fact, I always make it a game of my own to see what healthy alternatives I can get away with!

So without further ado, here are some of my favorite Super-Healthy, Super-Stealthy, Super Bowl Sneaky Snacks!

Get Your Lance Armstrong On: Super Summer Cycling

With soaring gas prices and warm summer weather, many of us are turning to our trusty bicycles for commuting and recreation, or just to add to our fitness routine.

Cycling can be a fun and environmentally friendly activity and great for building cardiovascular fitness. But as you may know, Boston in particular has a reputation for being one of the most inhospitable American cities for cyclists! Huge potholes. A dearth of bike lanes. Drivers who have no interest whatsoever in sharing the road with cyclists.

So before you hit the road, it's always best to keep some basic health and safety rules in mind.

Stay comfortable: Make sure your bike is fit properly to your body. Improper bike fit can lead to unnecessary stress on your knees and back and can cause discomfort that will lessen the enjoyment and fitness aspects of your ride. Your local bike shop can help you make the proper adjustments to your existing bike or give you recommendations if you're buying a new one.

Stay hydrated: Drink early, drink often. Remember: all the rules for safe hot weather sports apply to cycling, even for your commute.

Stay equipped: Here in New England we have a wonderful resource in Mass Bike, a local non-profit cycling advocacy group. Mass Bike's List of Essentials recommends you have at least the following equipment before heading out:

• A front white light and a rear red light
• Racks and/or panniers to carry stuff
• A good, solid lock — or two
• A helmet that fits correctly
• Wear comfortable clothes — use reflective ankle bands on baggy pants, and remember: layers, layers, layers!
• Wet/cold weather gear like a raincoat, gloves, a balaclava or scarf, and fenders for your wheels (to prevent mud splatters)
• A small tool kit with the basic wrenches for your bike’s type of bolts, patch kit, tire levers, and a tire pump
• A change of clothes and a washcloth if you need to look professional at your workplace (you may even be able to shower at work if you get particularly sweaty)

Stay oriented: Mass Bike and many local bike shops, sporting goods stores, and bookstores have some great local guides for cyclists, including maps, bike paths and trails, and bike tours. You can even get a portable GPS to make sure you make all the right moves.

Stay educated: Many local cycling shops offer classes and workshops for cyclists of all levels. These classes cover bike safety, equipment, repair, laws, rules of the road, cycling etiquette, and insider tips for making your rides more enjoyable.

A great place to start is the Mass Bike website or REI's Expert Cycling website (click on the "Expert Advice and Activities" tab). Check them out and have a great cycling season!

Are you switching to a cycling to fight high gas prices, help the environment, or improve your fitness? Got any great cycling resources to share? We'd love to hear from you!

Take It Easy: Rest Days

A common theme I've found among clients, especially women, is resistance to the idea of rest.

Oftentimes when people start to see the pounds come off, they become highly motivated and start over-exercising. Sometimes people think if they stop, they'll never get started again. Some just get addicted to the endorphins and feel like they need to work out hard every day just to keep their head clear. Some are just in a huge rush to see more results.

But resting your body between workouts is vital for continued improvement, to prevent injury, and to avoid burnout.

I recommend at the very least one complete rest day per week. Remember: the road is long, so sometimes you will need to take it easy. Your body and mind will thank you for it.

Here's a great article from The Washington Running Report explaining the benefits of rest.

How many rest days do you take per week?

NY Times: Does Weight Lifting Make a Better Athlete?

Check out this great article from the New York Times regarding whether or not weight lifting helps increase performance in athletes.

I'm a strong believer in lifting, and from my experience as Strength and Conditioning Coach for the Boston College Rugby Team, I have personally seen that lifting can increase athletic performance. Just remember that proper form is crucial not only to ensure an effective workout, but to prevent injury as well.

Overtraining? Maybe...

While exercising too much is usually not a big problem for most people, for others exercise can become compulsive and can actually become a problem. It can seem counterintuitive to take time off when you're trying to lose weight, but by not allowing your muscles adequate time to rest and recover you could be heading for a drop in performance, loss of motivation, injury, insomnia, and even feelings of depression. This is called "Overtraining Syndrome."

It's always a good idea to keep track of your exercise routine and build in periods for rest and recovery. Your muscles—and your brain—will thank you for it! Learn more about Overtraining Syndrome at About.com's Sports Medicine section: "Preventing Overtraining: When Less is More."