Tag Archives: goals


High Intensity Interval Training and Rest equal a strong immune system. Find out how you can boost your immune system during your next workout. Our Immune System & Exercise: Can long workouts actually harm you?

As I unfortunately found out this week, yes my long stretch of no sickness has ended, and I was graced with a lovely nor’easter cold. And although it can be quite challenging for me to rest and recover, I know that if I do take a week off, I will not only come back better but stronger!

Recently some scientists found that HIT training, high intensity-short duration workouts, can be better for your immune system than long exercise programs. Find the published study here in the Medicine and Science in Sports and Exercise.

The study found that prolonged, moderate-intensity exercise, but not short-lasting high or short-lasting moderate-intensity exercise, decreases the induction of in-vivo immunity. Scientists and researchers used this method that relies on the antigen diphenylcyclopropenone (DPCP), which can trigger the body’s immune response when administered through a patch on the lower back. With the DPCP patches, scientists were able to go back four weeks after they applied the patch and, by administering more DPCP, measure redness and skin thickening.

The test: One runner doing 30 minutes of moderate running on a treadmill, one doing 30 minutes of intense running (80 percent of peak oxygen uptake) on a treadmill, another doing 120 minutes of moderate running, and the last group not exercising at all.

Researches noticed that those runners doing intense running for 30 minutes did not have any affect on their immune response. However, after the group ran for 2 hours at a moderate pace their immunity lowered. Often this can be from the fact that during prolonged activity such as a marathon, the blood stress hormones like cortisol increase. This can temporarily inhibit immune function. This is why I encourage my runners to rest a few days after a big event.

2011 study by David Nieman, director of the health and exercise department at Appalachian State University, discovered that those who exercise 5 or more days a week are 43 percent less likely to catch an upper respiratory tract infection than people who exercise once a week or not at all.

And don’t forget to fuel. Yes frequent shorter workouts are a better choice than longer workouts as far as a immune system is concerned but those training for marathons need to remember to eat their carbs! Complex carbohydrates supply a quick accessible energy source to your body and do not deplete your energy when exercising loner that 1 ½ hours

 ppt_blog_main0012015 Fitness Plan

Welcome 2015! As the sun greeted me January 1st, I was struck by the lack of stress I had to hurry up and make a New Years Fitness goal. Why? Because in 2014 with the help of a few coaches, I worked on creating the life I wanted to live a balanced, healthy and happy life. Now, I am not saying that I have accomplished that- not by a long shot. There were weeks I did not get in all of my runs and mileage; there were others when I just felt overwhelmed with scheduling personal training clients and the rest of my life and could not get in my workout in, and there were days that I just felt like I needed to recover!
I finished my last month of December 2014 with a daily practice of gratitude- 31 days of gratitude! That was tough because although with my workouts and habits ingrained and set in stone- this was a new skill. There were moments I excelled and moments I did not hit the mark. Here is where the Balance comes in. Sometimes my personal training clients feel disappointed when they can’t meet there goals or miss a workout. Overall, as long as you are moving towards your goals, actively trying and showing up you are doing fabulous in my book!

Here are a couple things I will be working on this next year in 2015:

1. Have More Fun – I already have some, but I want to work on not taking life too seriously and laughing a little more! Don’t sweat the small stuff unless you are training with me at the studio-then I expect to see some sweat!

2. Don’t be a Stranger– The world is actually a small place- 6 degrees of separation does exist. Be nice to your neighbors (at the office and at home). When you put forth positive energy it comes back to you. Be nice to people, try not to judge and be kind!

3. Dance to your own beat – Stop comparing yourself to others. Take some time this year and get to know yourself. Love yourself in the here and now! Look to the past for lessons and explore new adventures tomorrow.

These are just a few of my resolutions and of course I want you to live a healthier life and embrace your own path to fitness!