Needs Some Motivation?

Published on May 6, 2009 in Uncategorized. 1 Comment

{Hi, I’m Helen M. Ryan - aka Spinchick, the blog mistress. Why am I here? Because I want to help you discover how to get in shape and become healthier.

Helen M. RyanFive years ago I was so overweight I could not fit into a ride at Legoland or walk up a flight of stairs. I had a bad back, sore feet, constant fatigue and no dreams. Since then I have LOST 80 POUNDS, become a certified personal trainer, Spinning® instructor, amateur cyclist and writer - I even review concerts and interview rock stars, but that’s another story.

Follow this blog, get my free E-ZINE, visit my WEIGHT LOSS blog or start a FACEBOOK discussion. And I’d love to hear your comments about my posts, questions or any thoughts.}

What do YOU want?

Published on March 8, 2010 in Uncategorized. 0 Comments

With all the information about fitness out there, what do you want to know?

What would like to read?

What would you like to learn?

Post your comments, with or without your name, and help me help you by learning more about you and what you’d to know.

~Helen

Weight Loss Series

Published on March 4, 2010 in motivation. 0 Comments

If you are interested on losing those last 15 pounds, hop on by my weight loss blog…and see for yourself how I am doing it. Share my struggle with sleeping, resisting those M&Ms and learning how to eat better.

Zombieland Rule 8 Applied Practically

Published on February 27, 2010 in spinning. 0 Comments

“Zombieland Rule #8: Get a Kick-Ass Partner”

How about FOUR kick-ass partners - on Spin bikes?

Four kick-ass partners = four women from four different worlds.

Four opinions, four sets of experiences, four teaching styles, four different heights and weights.

Four countries. Four languages. Four personalities.

We are nurses, writers, personal trainers and contractors. We have 13 children between us.

What joins us together? Passion. For Spinning, people, fitness and laughter. Continue reading ‘Zombieland Rule 8 Applied Practically’

Easy Tips to Keep Exercising Over the Holidays

Published on December 8, 2009 in motivation. 0 Comments

Want to find out how to stay in shape in as little time as possible during this busy season? Need to learn how to exercise efficiently? Read Helen’s LA’s the Place December fitness column find out how. If you have any ideas you’d like to share, please comment.

–

The 5 Easiest Ways to Stay Fit Over the Holidays

(Written for and originally published on LA’s the Place. Read full article here: LA’s the Place.com)

The Holidays are busy times. Shopping for gifts, attending parties, and traveling to visit family often take priority over your own needs. With chestnuts roasting on an open fire and the smell of baked goods in the air, it’s easy to overlook the simple fact that skimping on exercise now will extract a hefty toll in the new year.

Continue reading ‘Easy Tips to Keep Exercising Over the Holidays’

Holiday Eating Tips to Save the Season

Published on November 25, 2009 in eating eating eating, motivation and tips. 1 Comment

By Alana Clarke
Guest Poster

The smell of the turkey fills the air. Mixed with the hints of warm apples and cinnamon, even the most stringent fitness guru is bound to have a watering palate. So how does one fight off the urge to throw away weeks, and sometimes months, of healthy eating for a few days of family, fun, and Holiday feasting? Here are a few Holiday “helpers” to guide you through these festive times without the extra “winter coat:”

  1. DO NOT skip breakfast or lunch in anticipation of the meal ahead. Our culture tends to “groom” us to save the best for last, but this can severely alter our bodies’ natural biochemistry. When you don’t eat, your metabolism is quick to go into “starvation mode” by slowing down drastically to prepare your body for a lengthy fasting period. So when you starve and then suddenly “fill up,” those calories will be less likely to be expended and more likely to be preserved (i.e. stored as fat) to safeguard future “fasting” periods. Ouch!
    Continue reading ‘Holiday Eating Tips to Save the Season’

How Spinning Changed Your Life

Published on November 17, 2009 in spinning. 5 Comments

Spinning instructors and enthusiasts…

Please share your thoughts and feelings on Spinning®. Did it make you feel more empowered? Did you forge new friendships? Did it give you a sense of purpose?

If you want your comment to be inlcuded in a future article, please provide your initials and location (state or country). No need to register if you do not want to. Just coment away (of course, I’ll have to approve the comment in case some anti-cardio peeps sneak over to wreak havoc.)

Live from the IDEA Fitness Conference

Published on August 13, 2009 in this just in. 0 Comments

To learn what happens as it happens at the conference, check out my Twitter feed at right. I will update daily throughout the day, keeping you posted, in 140 characters, on what’s going on at today’s conference.

UPDATE:

Summary of “tweets” below:

August 13, 13:57: #idea #fitness convention. Reebok has new trapeze workout. Fascinating. (Note: Never got to see it in action. Looks fun, though I am not sure how practical it was…)

August 13, 14:28: #idea #fitness convention. Adjustable #kettlebells. Not as smooth as originals but interesting. (Love kettlebells. Don’t know if these adjustable weight units are sturdy enough. Will have to test.)

August 13, 15:35: #idea #fitness convention. #Trx people just tortured me at their booth but i loved it. Learned valuable stretches. (Allison from Fitness Anywhere went over some good stretches with me.)

August 13, 16:04: #idea #fitness convention. #kranking from johnny g. Upper body cycling. I am too un coordinated. Hr 70%. (Sorry, Johnny G. I love, love, love Spinning. But Kranking. Uh….not so much.”

August 13, 22:45G: reat day at #IDEAWORLD. Met amazing people and learned that the companies in the expo have a lot to share, too. Knowledge everywhere.

8 Best Foods to Eat

Published on June 30, 2009 in tips. 2 Comments

According to MensHealth.com, the eight foods you should eat every day are:

  • Spinach
  • Yogurt
  • Tomatoes
  • Carrots
  • Blueberries
  • Black beans
  • Walnuts
  • Oats

Continue reading ‘8 Best Foods to Eat’

Cheap Ways to Get In Shape

Published on June 1, 2009 in tips. 0 Comments

Read Helen’s interview at BargainBabe.com on ways to get in shape inexpensively, quickly and effectively.

Losing Weight in the Pool - a Quick and Effective Workout

Published on May 6, 2009 in specialty exercise. 0 Comments

(written for Valley Living Magazine)

Busy Mother and Trainer Gives Life to Innovative Fitness Concept

Teri McQuaid is familiar with empty promises about weight loss. She is bombarded with them everyday, just like the rest of us. The difference, however, is that McQuaid is a certified trainer who knows the truth. And the truth is, “there is no quick fix.”

“Losing 20 pounds in two weeks is not realistic,” says McQuaid, also an aquatic fitness expert, Spinning® instructor and certified swim instructor. “What we see in ads - and on TV – is not reality.” Reality for many of us, according to the mother of four, is that we are real people, busy with kids and jobs, with no chef or assistant in sight. “I try to help clients find ways to fit exercise – fun exercise – into their lives, getting the most out of their limited time.”
Continue reading ‘Losing Weight in the Pool - a Quick and Effective Workout’

Time-Saving Workouts: Gravity Bar, Perfect Pullup and Hula Hooping

Published on April 16, 2009 in brain food, kids' fitness, product reviews and this just in. 0 Comments

(Written for LA’s the Place.com. Read original at LA’s the Place.)

With time and money in short supply, using your own body weight and changing up your exercise routine are top fitness trends according to the American Council on Exercise (ACE). 48% of ACE professionals surveyed predict that gym memberships will decline in 2009, so it’s time to look at what you can do at home to get fit quickly and inexpensively.

The last home workout article, Homegrown Muscle: Building a Home-Based Gym, focused on the essentials and recommended simple budget-friendly add-ons. From paper plates to stability balls and kettlebells, we ran the gamut with options that kept you motivated and on the path to weight loss success.

This time around we’ve found some “break-out stars” to supplement, or even replace, your home gym. Below each item you will find a “Trainer’s note” with my observations and comments.
Continue reading ‘Time-Saving Workouts: Gravity Bar, Perfect Pullup and Hula Hooping’

Harvard Health Shows Benefits of Alcohol, Chocolate, Sex, and Sleep

Published on April 13, 2009 in this just in. 1 Comment

Exciting news. In the April 2009 issue of the Harvard Health Letter, the typical “no-no”s are cut some slack and the benefits of alcohol, chocolate (yay!), sex, sleep and social networks are touted. Moderation is key, of course, but now some of what’s been considered bad can actually be good!

My motto has always been: balance. You have to live on occasion. Just use your head. And Harvard Health seems to agree.

For enough ammo to prove your point to doubters, read the synopsis here. For more in-depth information, read the full article.

Tomorrow is the First Day of the Rest of My Life

Published on April 12, 2009 in motivation. 3 Comments

I just read a forum post with that title. The poster talks about being fat, how disgusted she is with her weight, and gives people her diet plan for “tomorrow.”

Will she make it?

Probably not. Because planning to lose weight tomorrow doesn’t ensure success - it ensures failure. Waiting for tomorrow is how I gained almost 90 pounds. Because every day I waited for tomorrow gave me a whole extra day to eat whatever I wanted…license to eat everything that was not nailed down. Eat, eat, eat, gorge, gorge, gorge. Because tomorrow - that magical tomorrow - I would start my diet. Finally be thin. The following day, when I “blew it” and hated myself bitterly, I would plan to start the next tomorrow. And so on. Day after day. Year after year. Pound after pound. Tomorrow after tomorrow.

How did I finally change? How did I finally succeed? By starting today. This minute. This meal. NOW. Not tomorrow. It was difficult. I would rather have waited for yet another tomorrow, one full of empty promises to myself. But the tomorrows had never materialized, so I forced my tomorrow to start today. Finally took control of my own life - and succeeded.

When will your tomorrow start?

Free Fitness Book

Published on March 11, 2009 in this just in. 0 Comments

The electronic version of my “Living the Fit Life” is here. >Download your copy now. It’s free! (Courtesy of LA’s the Place.com.)

Post any comments you might have about it here. I’d love to hear your feedback.

And don’t forget to sign up for my free weight loss e-zine, either.
Living the Fit Life

The Best Workout for a Flat Stomach

Published on February 18, 2009 in this just in. 0 Comments

Before we talk about the best way to get flat abs quickly, we need to clarify one little thing: There is no such thing as spot reduction. If there were I would have the most amazing abdominals ever, because I do a lot of stomach exercises. I plank, pike, lift, crunch, x climb, tuck, roll out and kettlebell. However, I have lost 80 pounds, been pregnant twice, and now carry an extra 10 pounds over ideal. So, alas, my muscles are fabulous, but the excess skin (and few extra pounds) covering them are not.

Do I care? Not really. Because my core is strong and my body can do pretty much everything I ask of it. This Christmas, I found myself climbing up and down a ladder, hoisting decoration-filled boxes in and out of my tiny attic. Reaching overhead while balancing on a rung, lifting the boxes, rotating them across my body and lowering down (sounds like the “wood chop” exercise, doesn’t it?). All stomach muscles engaged, back taught, stabilizers engaged. THAT is why I work my abs…to be able to live my life without ending up in traction.

>Read on for ab exercises

Re-Shape Your Body and Burn Fat Quickly with Kettlebells

Published on February 8, 2009 in product reviews and this just in. 0 Comments

(written for LAsthePlace.com View accompanying photos at LAsthePlace.com)

When time is of the essence, kettlebell training incorporates all elements of fitness for a full-body fat blasting workout in just 30 minutes.

A simple cast iron weight can replace an entire gym full of equipment. Yes, you read correctly. Everything you need to become leaner, faster, stronger and more flexible is contained in a tidy, but heavy, package called a kettlebell.

Continue reading ‘Re-Shape Your Body and Burn Fat Quickly with Kettlebells’

Money Crunch and Saving Time Shapes Fitness Trends

Published on February 2, 2009 in this just in and tips. 0 Comments

The American Council on Exercise (ACE), America’s Authority on Fitness®, just released its annual popular fitness trend report. Topping the list? No surprise here. Budget-friendly workouts and time-saving boot camp-style classes.

The economy has taken its toll on everyone, and the fitness industry is not exempt. Every year ACE surveys its worldwide network of personal trainers, group fitness experts, lifestyle and weight management consultants, and advanced health and fitness specialists to see what’s hot, and what’s not, in exercise.

The top two trends reflect our current economic woes, but there is a definite positive element. Though people are cutting back on expenses, they are still thinking of their health as their best investment. For many, it’s simply time to get creative with their exercise routines. The following are ACE’s “Top Workout Trends” for 2009. See what other people are doing for their health and fitness.

Continue reading ‘Money Crunch and Saving Time Shapes Fitness Trends’

How Much Exercise Is Enough to Lose Weight?

Published on January 29, 2009 in this just in and tips. 1 Comment

The amount of exercise you need a day is a difficult question to answer.

Celebrities often claim they exercise two hours a day. On TV, weight loss shows feature people exercising more than four hours each day. Health advocates say 30 minutes of daily activity is enough to keep you healthy.

So…how much exercise do you really need?

According to the American College of Sports Medicine, it’s more than previously thought.

Continue reading ‘How Much Exercise Is Enough to Lose Weight?’

New Year’s Weight Loss Resolutions

Published on January 2, 2009 in this just in. 0 Comments

January 1 sported plenty of people out jogging…apparently folks who usually do not jog. They struggled. They ran barely above crawling. They limped. And yet onward they jogged, full of agony. Why? Because their new year’s resolutions told them to.

How long will these joggers keep running? Not long enough. Of the 70% of people who make new year’s resolutions every year a large majority will not keep them. They set unrealistic goals, do not have a proper plan in place, and believe that on an arbitrary date things will “be different.”

THE FRESH START APPROACH

The “fresh start,” or clean slate, concept is what motivates many people to make new year’s resolutions. It also gives them license to “be bad” up until that date, knowing that on the magical day of January 1 they will be transformed into strong-willed exercise machines. Unfortunately, as someone who has seen many a January 1 (or many a Monday) come and go with no miraculous change within myself, I can attest to the fact that there is one big problem with the fresh start approach: The date may be fresh, but you are still…you. With the same life, same issues, same problems you had on December 31. Until you resolve those problems and change your thought patterns, your resolutions will start, stop, and stay unfulfilled.

Continue reading ‘New Year’s Weight Loss Resolutions’