Greg Hahaj Personal Training

Spring Forward!

March 5th, 2010

Often times we think we want to change and we really try. For a few weeks we’ll go all out! But then we get back to our old familiar routine whether it’s from catching up with old friends or enjoying our favorite pastimes, like a baseball game. Our new healthy lifestyle is one that takes a lot of maintenance, and gradual change. If it were easy we would have done it a long time ago. But it isn’t easy. Our environment very much dictates the way we live, what we eat, and how we feel. It is very important to surround ourselves with good supportive people and positive things, to remind ourselves the course we want our lives to take.  If the company we keep doesn’t support us in our change for a better life, should we really want to keep that company?

Don’t eat the piece of wedding cake just because you had a hard workout. Peer pressure is just in our teens, be sensible, do you want to spend your workout making up for the cake, or do you want to use the workout to push farther and burn the piece of cake that’s still there from last wedding season? Sharing that tid bit with your friends will really help the badgering. This spring, spring forward!

As we approach spring, this wonderful time of renewal and freshness we must also remember all the work we have put into our bodies and to our good health and build upon that and move forward. When the weather is nice, make sure to enjoy. Lace up your sneakers and enjoy a nice jog along the lakefront. Renew your love of Chicago and Lake Michigan and yourself! While you’re at the baseball game make sure you take in the fresh air not just the ballpark food. This spring go back to the simple things in life. Enjoy the great friends and times that we share!  Take in the beautiful parks on a picnic or a walk with a friend. I know I can’t wait for spring!

Don’t forget to stop and smell the flowers. :)

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Pregnancy and Nutrition

March 2nd, 2010

Starting off your pregnancy in the healthiest you!

 Nutrition is very important when it comes to a healthy pregnancy. Here at GH we help women reach the healthiest possible state of mind and body as they plan for baby! We work with you to establish healthy food and exercise habits. We also work with you through pregnancy and post to help you quickly lose the “baby fat.”

 It is vital to know the critical growth times of the baby and what nutrients you need to increase during those times. Talking to a nutritionist is very beneficial for the most effective plan, but there are other ways to check your nutrient intake.

 Check your food labels! Or log your food journal into a website like www.babyfit.com this site is much like the dailyplate but is run by www.sparkpeople.com. Babyfit allows you to log your food intake and then evaluates your needs, it tells you where you need to eat more or less, and making sure the baby is getting the right nutrients in the right places. It will even generate a grocery shopping list!  

 Here are some very important increases that need to be included in your diet:

  • Protein intake needs to be between 75 to 100 grams per day. This affects the growth of the fetal tissue, your breast and uterine tissue and helps to increase your blood supply.
  • Calcium requirement is around 1000 milligrams. Helping regulate fluids and build baby’s bones and tooth buds.
  • Iron is needed to help increase your blood volume and prevent anemia. 27 milligrams is an ideal intake.
  • Folic acid prevents spina bifida and 600-800 micrograms is needed daily to prevent that and other neural tube defects.
  • Vitamin C rich fruits and vegetables promote metabolism, tooth and bone development and recovery. A minimum of 85 milligrams are needed per day.

Ask your pharmacist or doctor for the right prenatal vitamin! Even if you are eating right and varying your food choices it is very important to take the vitamin to ensure everything is absorbed. Remember the baby needs you to gain healthy weight!

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Pregnancy and Exercise a few basics!

February 25th, 2010

A few reasons to exercise during your pregnancy:

No kankles for you! Exercise during pregnancy improves circulation which helps with constipation, hemorrhoids, varicose veins, leg cramps and ankle swelling. Exercise can alleviate back pain through strengthening the back.

 You’ll be able to tackle the day! Energy can be restored! Exercise can help some of the lethargy caused by pregnancy; baby-growing takes a lot of energy!

You better get some rest now before the baby comes! Exercise will tire you into a deeper more restful sleep.

Your husband will like you a little more! Mood swings no more! Exercise will help stabilize mood and self-image, helping you adjust to your new body!

You will thank yourself in the delivery room!  Shorter labor? Sign me up! Exercise will also give you more endurance for your labor, will decrease the time in delivery room, and the recovery will be much quicker!

Baby will thank you! Exercising during pregnancy will maintain your muscle strength and tone, making it a little easier to carry your baby in your arms post-pregnancy! And the weight will come off a little easier.

Om! Include relaxation and stretching before and after your exercise! Recovery is just as important as the workout itself!

Things to check after you find out you’re with child:

What’s up doc?  Make sure you are cleared to exercise. This shouldn’t be a problem if you are currently exercising, but its always good to check. If you are just starting an exercise program, start very slowly and try not to over exert yourself.

Tone down the intensity not your muscles! Keep exercise controlled, stay within your recommended heart rate level to ensure the baby is getting the oxygen needed. Do not exercise to exhaustion or breathlessness. When you exercise, the blood flow shifts away from your internal organs (including your uterus) to give your muscles, lungs and heart more oxygen. During the second and third, avoid exercises where you need to lie down on your back, this causes discomfort for you, and lack of blood for baby.

Watch your step! As the center of balance shifts forward, falls are much more likely! Joints also have more give during this time, as well. When exercising where comfortable clothing and footwear, make sure that your sneakers have good support in the ankle and arch! Avoid activities that put you at additional risk for slips and falls. And avoid contact sports! And stay within your comfort zone.

Don’t overheat! Avoid exercising in hot weather. Hot or not, take frequent breaks and HYDRATE!

Don’t over do it! Listen to your body; it will let you know when to reduce level of exercise. If you experience any of the following stop! And contact your doctor immediately! -unusual pain or shortness of breath, dizziness or lightheadness, racing heartbeat or chest pain, fluid or blood leaking from vagina, uterine contractions, muscle cramps

All this and more can be found at http://www.americanpregnancy.org/pregnancyhealth/

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Facts on Fat!

February 23rd, 2010

Trans fat, saturated fat, unsaturated fat, polyunsaturated fat… we’ve all heard about them, but what do they mean and how can we avoid them,  and do we need to?

The four types have different chemical structures and physical properties.  The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

Fats can also have different effects on the cholesterol levels in your body.  The bad fats, saturated fats and trans fats raise bad cholesterol (LDL) levels in your blood.  Monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed in moderation.

Because fats are so energy-dense, consuming high levels of fat – regardless of the type – can lead to taking in too many calories.  That can lead to weight gain or being overweight.  Consuming high levels of saturated or trans fats can also lead to heart disease and stroke.  Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still limiting the total amount of fat you consume.

Be watchful of foods labeled “0 trans fat” or cooked with “trans fat-free” oils may contain a lot of saturated fats, which raise your bad cholesterol levels.  “Trans fat-free” foods may also be unhealthy in terms of their general nutrient content.  For example, baked goods tend to be high in added sugars and low in nutrients.

Eating foods with a moderate amount of fat is definitely part of a healthy diet.  Just remember to balance the amount of calories you eat with the amount of calories you burn.  Aim to eat more vegetables, fruits, whole-grain/high-fiber foods, fat-free and low-fat dairy products, lean meats, poultry, and fish (at least twice a week).  Doing so means that your diet will be low in both saturated fats and trans fats. Get healthy fats, from foods like avocados and almonds. The best way to avoid bad fats, stay away from fried foods and processed foods. Stick to CLEAN FOODS!

By avoiding these unhealthy fats, you will have more energy! All it takes is a little planning, and attention paid to what you are putting in your body. Look at the preparation of your foods and if they are higher in fat make sure to have a smaller portion of them!

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Persistence

February 21st, 2010

I helped a women touch her toes for the first time maybe ever. After weeks of struggle and persistence, she finally did it! This was the most rewarding day this month. Working in this field, I am so fortunate to help people achieve small goals, and gain competency in their daily routine and an awareness and connection with their body they never thought possible. I love it!

I have always known that I would be helping people, I have tried many ways, but it always came back to health and fitness. At an early age, I realized that prevention was a very important concept. In high school, it really hit home. My family health history is like that of most families here in the Midwest. Diabetes (Type II) and Heart Disease have made an appearance in my family. The two leading causes of death AND are both extremely preventable.

8 of the 10 leading causes of death ARE preventable. Prevention is something most doctors don’t talk about very often to their patients. My grandparents are very active, but never took their doctors advice. I always remember them saying ‘so the dr said that I need to be doing this and that’ but I never saw them follow through fully.

I found my calling from my family. I do this for them. I want more than anything for them to call and ask me for advice or help. But I will never seek them out. They know what I do, and if they want help I hope they know that I am here for them. In the meantime, I help everyone I can! I can’t help it! I just think of all the family members I am helping, everyone I’m helping is a brother, sister, mom or dad to someone. I wish someone had looked out for my family, just like I’m looking out for their families.

The woman that finally reached her toes, a small accomplishment but she will go on with her day pushing herself just a little bit further. She will keep coming back seeing this small success that I told her would be achievable if she kept up her hard work, will have more faith in my words, and know they are not just words but love and care and honesty and she will pass on that extra helping because I told her to work forward this weekend quit catching up!

Sometimes focusing on the little things will all add up to the bigger things. When you have much to accomplish, you don’t have to see the top of the stairs, just the first step. It may not seem to be completely correlated, but it will all make sense in the end. Keep working forward, progress in a positive direction and everything around you will seem more achievable!

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Build more life tissue!

February 18th, 2010

What is life tissue? Muscles. More muscles mean more blood, more blood means more circulation and …you get the idea. Muscles are important. The more life in our muscles, i.e. size, strength, density, stamina, the better we feel about ourselves.

Building muscles is very important to every aspect of life, for everything you do you need muscles. For everything you don’t do you need muscles too. Think about it, wouldn’t you like to burn more calories reading, or watching a movie? Having more muscle mass means you are burning more calories at rest! Having more lean muscle mass will increase your metabolism, and you will burn more calories at rest as well as daily activities.

Going for a walk with a friend, playing with the kids, taking the stairs, even putting the groceries away is easier with more muscle mass!  With age our metabolism slows and we lose muscle mass, you can reverse these affects by including more weight bearing exercise into your routine.

Building and maintaining muscles is important for various reasons, more muscle tissue increases the production and need for more blood, with more white blood cells you have a more antibodies and you will have a larger defense system and more resistance to viruses and bacteria.

Your kinesthetic awareness will also heighten. You will move more smoothly through your daily routine, your balance and coordination will improve drastically! By raising this awareness you will also be challenging your mind in ways it hasn’t been challenged recently or ever! Moving your body through the different exercises not only pushes your brain to think about and focus on the muscles but strengthens your mind to also think of where it should be in space, a concept often forgot when thinking of the importance of exercise. Yoga is a great example of this concept, and strength training will help you develop the muscles necessary!

Having more muscle mass will also help reduce the risk of injury, the muscles will do a better job of supporting the joints and the exercises that build the muscle, weight bearing, will also help increase bone density.  If you do unfortunately get injured, you will have a faster recovery time.

Your energy will increase with more lean muscle mass. You will be more productive at work, you will have less sick days, you can turn them into well days!  Your confidence will skyrocket, clothes will fit better, and posture will improve. Who wouldn’t want to build muscle mass and life tissue in their body? Want to workout? :)

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Feeling tired?

February 15th, 2010

So, you’re having trouble falling asleep, but you’re doing everything right! You exercise everyday, you’re not drinking caffeine after lunch, you’re not eating late or drinking alcohol. So why can’t you wind down and just relax? Many factors may be to blame…

Sleep regularity is very important in maintaining restful nights. For some six hours will work great, and others need eight or nine. The most crucial factor in this equation would have to be regularity and routine. Sleeping too much and not enough in the same week is also a very common habit. When you are going to bed and waking around the same time everyday do you notice that you are waking up before the alarm? This is a good indicator of adequate sleep and a good routine.

Another thing we do that can cause sleeplessness… working in bed. Beds and Bedrooms are for two things only! Sleeping and intimacy. By working from your bed you are changing that space from a sleep and relaxing place to a work place and you will end up taking work stresses to bed with you, leaving you with a less restful space.

Stress. We are always rushing, to the gym, to work, to take the kids to school, to get home, to make dinner, to do chores, to watch your shows. You name it and you’re probably rushing. You are having a hard time transitioning from day to night. To help make your transition easier look for an adjustment activity.

Just like before your workout, give yourself an adjustment activity, something that lets your body and mind now what’s coming next. For some it’s taking a calming shower, chamomile tea or light stretching. The only requirement for your activity is that you need to incorporate it into your routine.

Try to stay away from talking about your day and your worries while lying in bed, and even in your bedroom. This is your tranquil space.  A great activity to increase your rest and every other aspect of your life is to look at everything you are thankful for before you go to bed. This very positive activity will put you at ease by focusing on all the good in your life. Keep your bedroom very positive and all stresses out!

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Simple ways to find the right size!

January 22nd, 2010

If you are truly determined to change your eating habits it is highly recommended to prepare all meals yourself. Cutting back on eating out is the best way for you to lose weight. Making your own portion sizes and preparing your own meals make a dramatic difference to your health.  

Some people have a difficult time determining portion sizes. If you do enjoy visiting a restaurant or attend a lot of business dinners, keep it in moderation and choose the best options. Outrageous portion sizes served at restaurants are to blame for the misconception. People want to feel as if they are getting their moneys worth, there is no question where this confusion is coming from.

Our portion sizes have nearly doubled in size and physical activity is on a scary decline. There is no reason a 16 oz steak should be on a menu, but that’s not all it comes with. People like their steak, potatoes, and a vegetable.  Preparation is also important! You may have your grilled steak but what’s on it? Steak rub filled with sodium and butter? Or a nice chimichurri made with all organic vegetables? Hopefully you choose the latter.

What did you choose as a side? People think they are making a better decision choosing the baked potato over the mashed, which if cooked at home may be the better decision, the best option, the sweet potato or brown rice with limited or no topping this will provide the most nutrients and be the most satisfying. And the vegetable? Make mine the steamed vegetables. Not the stir fry, sautéed or creamed.  If you choose the chimichurri you may not even need a vegetable.

Now let’s go back to the steak, did you know that correct portion is just the size of a deck of cards or the size of your palm? I also am willing to bet that your steak is not lean cut. And that potato, should be the size of your computer mouse. Those vegetables should be the size of your fist. Here is a list from WebMD Medical Reference provided in collaboration with the Cleveland Clinic, they have made portion sizing as easy as looking at your hand.

  • Vegetables or fruit is about the size of your fist.
  • Pasta is about the size of one scoop of ice cream.
  • Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
  • Snacks such as pretzels and chips is about the size of a cupped handful.
  • Apple is the size of a baseball.
  • Potato is the size of a computer mouse.
  • Bagel is the size of a hockey puck.
  • Pancake is the size of a compact disc.
  • Steamed rice is the size of a cupcake wrapper.
  • Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).

To get in the habit of correct portion sizes, pull out the measuring cups. Just for one week, measure everything. Pour it into the bowl as you would normally then measure. See how far off you are from the serving size listed on the package. Now consume the correct amount.  Doing this will not only make you aware of serving sizes but how much you are overeating and will make it easier to make smarter decisions later.  Changing your eating habits can be easy by making those small choices and taking the time for one week to measure out the correct portion, later you will be able to “eyeball” the correct amount.

Look at this as a challenge. Good luck on your journey! Happy eating!

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A New Year, a New You, a New Way

January 22nd, 2010

Reflecting over the past year of diet fads and thinking about the New Year’s resolution season here and almost past, I think that it would be nice to address some of these fads. Here at GH Personal Training we like to remind our clients to focus on something to improve that’s achievable. Talk to your personal trainer about what you have in mind. Your personal trainer will be able to find and develop a program for you to reach that goal. Now should be the time to start your resolution, all holiday stress should be out of the way, holiday bills almost paid, family back on schedule and holiday snacks out of the house!

Being a personal trainer in Chicago and only have swimsuit season for a few months we want to deter those seeking that sleek body this swim SEASON, but encourage those trying for the YEAR!  If you want to improve your body you should start by improving your health first, the body will follow, by making simple healthier decisions. You have a choice with each decision you make, life is about choices. Your personal trainer will to direct your attention the right way. If you chose to make a commitment this New Year’s to better your health, make sure you are making the little choices that will lead you to the goal. Let’s try a new way with the resolution this year.

Make sure you eat your healthy filling breakfast, oatmeal with fruit or egg whites with veggies, instead of grabbing that donut! You will reap the benefits of that choice all day! You will crave more nutrient dense food throughout the rest of the day; you wouldn’t want to ruin the progress you started out with. You’ll choose that apple and unsalted nuts you brought to work instead of the candy in the machine, and you’ll feel amazing after having that healthy snack instead of the crash from the high sugar content of the candy. As a personal trainer in Chicago, these winter weather months really try to entice you into more starchy carbs, and comfort foods, but instead stick with your nutrition plan and when the workout comes along you can focus on building muscle to do the work instead of working off those extra carbs to maintain your physique.

Some fads insist on all liquids or all grapefruit as a way to diet, this is great if you want to lose two pounds this week and gain 10 next week and starve and be irritable! A better decision is to increase water intake and increase the amount of meals and decrease the portion size. This not only helps you make healthier choices but boosts your metabolism. If you are regularly feeding your body in small nutrient dense meals, small salad packed with vegetables, your body will love that it is getting fed more often and will not store the food as it would if you skipped a meal. Skipping a meal is much more harmful than you can imagine.

Some people may eat a less healthy meal and then decide to compensate by skipping the next. Your body will create starvation hormones which will hold that meal, instead of taking the nutrients and letting it pass. By eating small healthy meals 5-6 times per day will help the body take what it needs and let the rest pass, not holding on to more than necessary. When making this decision to better your health and eating smaller healthier meals more often you will notice that your body will truly enjoy the good you are providing. And will start to shift, and this change will become easier and easier.

Exercise is a great compliment to changing your diet. By eating healthy and exercising your body’s metabolism will increase in great amounts. Building muscle will increase the amount of calories burned at rest and you will doubly benefit, fueling your body with great nutrients and healthy calories as opposed to empty calories, those you get with out any gain in nutrients.

This year you if you are thinking of changing something you should choose something with long term benefits and let it change your lifestyle. It may be an absolute shift in your life or just a small change. But remember that you have a choice each time you walk past the cookie jar. Put the bowl of grapes, or fruit bowl right next to it, it will be harder to reach for that cookie! This will make your personal trainer proud and shift their focus from your nutrition plan to increasing your muscle size.

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What’s the interest rate with your body?

January 19th, 2010

Is putting an extra $20 into your savings every week going to make a big difference?  Just doing this small thing equates to an extra $1,040!

Changing little things everyday can add up to a large change over the course of the year… tiny tweaks made to your form make a huge difference. As a Personal Trainer, I always remind my clients that what may seem like minor changes to their form can make a huge difference over the course of the year! This could mean that you lose an extra few ten pounds, take off or put on and extra inch, or get that promotion at work just because of the extra edge!!!

Exercising efficiently can be done by isolating the muscle effectively. Turn off the muscles you are not trying to work. If you are let’s say on the bench press, you have to make sure you have your shoulders down and back to really decrease use of the shoulders and help focus on the pectorals. By making this somewhat small change to the exercise, you work your pectorals up to 40% more! When you use correct form, you only need to work that group once a week because you are working it almost 100%

Increasing the intensity of your cardio work each week, or getting outside of the comfort zone and pushing yourself could increase your confidence and self-esteem. Depending on your level, could it could also inspire you to take a 5k challenge head on!

One small nutritional change, changing from vegetable oil to canola or olive oil could mean lower cholesterol, or a few inches off your waist! Reducing your alcohol intake by one glass/pint per week, could also make a huge difference.

Think about your goals and things that you can change daily, WRITE THEM ALL DOWN, and post them on your fridge or mirror, or even inside your planner. Seeing these goals will remind you of why you do what you do every day and inspire you to think of more goals and stay on track.

Think of the small achievements as the $20, what do you think you save/lose/gain over the year?

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