Blog Entries for Christina Gibson

How to Avoid the Mid-Workout Energy Drop

christina.bird.gibson@gmail.com — Mon, 23 Feb 2009 00:00:00 +0100

The mid-workout energy drop: we’ve all experienced it. It usually occurs somewhere between that second set of squats and before the shoulder press. It’s that point in the workout where you realize that you just aren’t working out as efficiently as you want to be – you can’t get as many reps as you did when you worked out a few days ago and you’re just all around tired.

There are several factors that can cause this slump to occur. The most likely to [...]

Confessions of a Twenty-Something Personal Trainer

christina.bird.gibson@gmail.com — Mon, 02 Feb 2009 00:00:00 +0100

1. We’ve all been there, myself included – the "post-fun" workout aimed solely at working off all those extra calories from the night (or week) before. All too often our exercise and eating habits stem from guilt-laden motivations aimed at reconciling ourselves to what we believe is the “right” or “healthy” way of living.

Rather than treating a workout as atonement for a previous day’s pleasure, treat each workout li [...]

Five Reasons You May Not Be Losing Weight

christina.bird.gibson@gmail.com — Mon, 19 Jan 2009 00:00:00 +0100

1. You’re following incorrect advice
Sometimes the government goofs. In the late 1970s, the US began advocating a high-carbohydrate, low fat diet. In the early 1970s, the average daily energy intake was 2, 450 calories. By the year 2000, that number had risen to 2, 618. Almost all of those extra calories came from carbohydrates, according to the Nutrition Examination Surveys (NHANES).
Do this: Eat fewer carbs. People are overeating carbohydrates, not protein and fat. So if you wa [...]

How to Set Realistic Goals…And Guarantee You Will Keep Them!

christina.bird.gibson@gmail.com — Mon, 12 Jan 2009 00:00:00 +0100

According to a random telephone survey conducted by Stephen Shapiro, president of Goalfree.com, with the assistance of Opinion Research Corp. of Princeton N.J, 45% of Americans set New Year’s Resolutions. The result is an 8% success rate. Why are New Year’s Resolutions so unsuccessful? From the beginning, setting a New Year's Resolution is a recipe for defeat. The basis of such a yearly evaluation is good, but as Americans we generally don’t set goals that will actually increas [...]

Stretching

christina.bird.gibson@gmail.com — Mon, 15 Dec 2008 00:00:00 +0100

Who Should Stretch?

Anyone, regardless of age, level of fitness, or occupation can enjoy the benefits of stretching. However, anyone with a medical condition or sedentary lifestyle should consult their physician before starting any new routine.

When to Stretch?

Stretching can be done almost anytime or anywhere. An effective practice to start is taking advantage of those 5-minute moments: stretching during short breaks at work or while watching TV.

How Often?

Everyon [...]

Can You Really Spot Reduce Those Trouble Areas?

christina.bird.gibson@gmail.com — Mon, 01 Dec 2008 00:00:00 +0100

You've seen them - those "infomercials" for various fitness gizmos that promise to give you flat, toned abs or firm thighs, or bulging arms or eliminate cellulite, or whatever. Did you know that some of those "shows" cost up to $1 million to produce? They're incredibly slick productions with beautiful models, exotic settings and best of all - great lighting!

These shows promise that ten minutes a day, 3 times per week with their "technologically advanced" produc [...]

Fat Loss VS. Weight Loss

christina.bird.gibson@gmail.com — Tue, 25 Nov 2008 00:00:00 +0100

Results Most people who start an exercise routine have one goal in mind - lose weight. But a lot of people end up frustrated when they see the scale going up rather than down after all their hard work. If you are experiencing weight gain rather than weight loss, don't give up because the scale is NOT a good indicator of whether you are getting results or not. Here's why you should stop worrying about your weight and why knowing your body fat percentage will tell you much more about your progres [...]

Eating to Increase Your Metabolism

christina.bird.gibson@gmail.com — Tue, 18 Nov 2008 00:00:00 +0100

I am not a nutritionalist and any recommendations I may make within the area of nutrition should always be discussed with your doctor or nutritionalist. However, the following recommendations have been gathered from educated individuals and are what I recommend to, and have been useful for, my clients.

The three main rules for eating, according to what will increase your metabolism and help you lose weight, are the following:

1. Eat small meals. - Fairly simple.

2. Eat every thr [...]

Tips for Eating Less Part 2

christina.bird.gibson@gmail.com — Sun, 02 Nov 2008 01:00:00 +0100

Tips for Eating Less

To Avoid Overeating, and to Eat Fewer Calories

Availability of Food

Don't have unhealthy food at home or at your desk and you are less likely to consume it Try having almonds available as a quick snack (10 almonds is a filling, protein-rich snack is only approximately 77 calories)

Eat off of Small Plates/Bowls - Avoids filling a large plate

A full small plate is better than seeing a half-empty [...]

Tips for Eating Less Part 1

christina.bird.gibson@gmail.com — Sun, 26 Oct 2008 01:00:00 +0100

Tips for Eating Less Part 1

To Avoid Overeating, and to Eat Fewer Calories

Have a Regular Eating Schedule

Eat every three hours to elevate your metabolism Eating frequently allows you to eat small portions Include protein at every meal and snack to keep your metabolism elevated longerBody secretes the hormone ghrelin that spikes just before normal meal times, causing a feeling of hunger Eating at the [...]

Staying Fit and Healthy with a Busy Lifestyle

christina.bird.gibson@gmail.com — Mon, 20 Oct 2008 01:00:00 +0100

Incorporate These Simple Stretches, Exercises, & Tips into Your Day:

• Wear tennis shoes to work (bring your dress shoes)

• Try to get to work 15 minutes early so you can park at the end of the parking lot. This should obviously be done in well-lit and/or secure areas. This should also be practiced at other locations such as the grocery store or mall. Then do the following:

• Find a 5-minute loop in or around the office that yo [...]