Podcast appearances and mentions of grace desimone

It's time to step away from the keyboard and move your body.Time can get away from you if you work from home. You may do a lot more sitting than someone who has to leave the house to go to work.While it may seem hard to believe, the hardest thing to do when you work from home is stopping work. It's really easy to continue to slave away at your computer. Tips for TelecommutersGet yourself on a schedule so your day has a clear beginning and end. Change your pajamas and brush your teeth or whatever you need to do to define your day. Assign your estimated commute time to fitness. If it would take you 30 minutes to drive to work, then spend that time working out. Take activity breaks between work tasks. Hop on your treadmill, do a few lunges, stretch. Small increments of activity add up. Get up every 45 to 60 minutes. Stretch the muscles that haven't been used while you were sitting. Consider getting a standing desk. Sitting becomes stressful for your body. Wearable technology makes you aware of how much you're moving. It's recommended to get to 10,000 steps per day for health benefits. Your smart phone may have a pedometer function. Develop good working posture. Your elbows should be at 40 degrees when you're typing. Your screen should be at eye level. This will reduce the wear and tear on your body. Sitting on a fitness ball all day may exacerbate an issue you may not know you have. Stretch everything that is contracted when you're sitting. Work your hip flexors with both hands on your back pockets, push your hips forward, lean back and say “aaaaahhh.” Stretch your chest by clasping your hands behind your back and raising your arms up. Encourage your colleagues on phone meetings to take stretch breaks. Create a culture for body care. Listen in as Grace DeSimone joins Melanie Cole, MS, to share tips for work-from-home fitness.

It's time to step away from the keyboard and move your body.Time can get away from you if you work from home. You may do a lot more sitting than someone who has to leave the house to go to work.While it may seem hard to believe, the hardest thing to do when you work from home is stopping work. It’s really easy to continue to slave away at your computer. Tips for TelecommutersGet yourself on a schedule so your day has a clear beginning and end. Change your pajamas and brush your teeth or whatever you need to do to define your day. Assign your estimated commute time to fitness. If it would take you 30 minutes to drive to work, then spend that time working out. Take activity breaks between work tasks. Hop on your treadmill, do a few lunges, stretch. Small increments of activity add up. Get up every 45 to 60 minutes. Stretch the muscles that haven’t been used while you were sitting. Consider getting a standing desk. Sitting becomes stressful for your body. Wearable technology makes you aware of how much you’re moving. It’s recommended to get to 10,000 steps per day for health benefits. Your smart phone may have a pedometer function. Develop good working posture. Your elbows should be at 40 degrees when you’re typing. Your screen should be at eye level. This will reduce the wear and tear on your body. Sitting on a fitness ball all day may exacerbate an issue you may not know you have. Stretch everything that is contracted when you’re sitting. Work your hip flexors with both hands on your back pockets, push your hips forward, lean back and say “aaaaahhh.” Stretch your chest by clasping your hands behind your back and raising your arms up. Encourage your colleagues on phone meetings to take stretch breaks. Create a culture for body care. Listen in as Grace DeSimone joins Melanie Cole, MS, to share tips for work-from-home fitness.

Do your loved ones keep you from getting fit?You know it's important to exercise so your body stays healthy. You really need to move your body if you spend eight-hour days at a desk. The difficulty is coming home, taking care of a family and staying motivated to get that workout done. Bless their hearts, your family members may be holding you back from getting fit.How can you get fit despite these setbacks?You can recruit your family and friends into your workout routine. When you have a workout buddy, you're more likely to complete your exercise regimen. They will learn the importance of your fitness firsthand. They'll benefit from the workout while spending time with you.Self-care is important. If you take care of others, you must schedule time to take care of yourself as well. Fitness is great for your physical and mental well-being.Listen in as fitness experts, Grace DeSimone and Neal Pire, share how to get fit when your loved ones get in the way.

Should you use light weights and do more reps, or use heavy weights and do fewer reps?It's important to have weight training as part of your workout regimen. But, you may wonder which technique is better. Should you stick with light weights and a lot of reps? Maybe you should use heavy weights and use fewer reps. How do you know what's right for you?You have to look at your personal weight training goals. If you're just getting started, you might stick with lighter weights and more reps. Light weights are good for endurance and toning.If you're working on your strength or building muscle, work with heavier weights and fewer reps.If you regularly lift, you can vary your workouts. Do 8-12 repetitions with moderate to heavy weights some days for major change. Work out with lighter weights in fitness classes. Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss which weight training technique is best for you.

Do your loved ones keep you from getting fit?You know it’s important to exercise so your body stays healthy. You really need to move your body if you spend eight-hour days at a desk. The difficulty is coming home, taking care of a family and staying motivated to get that workout done. Bless their hearts, your family members may be holding you back from getting fit.How can you get fit despite these setbacks?You can recruit your family and friends into your workout routine. When you have a workout buddy, you're more likely to complete your exercise regimen. They will learn the importance of your fitness firsthand. They'll benefit from the workout while spending time with you.Self-care is important. If you take care of others, you must schedule time to take care of yourself as well. Fitness is great for your physical and mental well-being.Listen in as fitness experts, Grace DeSimone and Neal Pire, share how to get fit when your loved ones get in the way.

Should you use light weights and do more reps, or use heavy weights and do fewer reps?It’s important to have weight training as part of your workout regimen. But, you may wonder which technique is better. Should you stick with light weights and a lot of reps? Maybe you should use heavy weights and use fewer reps. How do you know what’s right for you?You have to look at your personal weight training goals. If you're just getting started, you might stick with lighter weights and more reps. Light weights are good for endurance and toning.If you're working on your strength or building muscle, work with heavier weights and fewer reps.If you regularly lift, you can vary your workouts. Do 8-12 repetitions with moderate to heavy weights some days for major change. Work out with lighter weights in fitness classes. Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss which weight training technique is best for you.

Is your fitness tracker worth the expense?Wearable fitness trackers are great for getting you moving. Your fancy new device will have you motivated and interested in your fitness, at least for a while. You'll check your steps and calories burned for a bit, hopefully using your device to improve your activity.But, in the end, is your fitness tracker worth the expense? Do you really need all the bells and whistles it claims to have? How reliable is the information it tracks? What is your wearable really telling you?Listen in as fitness experts, Grace DeSimone and Neal Pire break down the pros and cons of fitness trackers.

Learn how to transition your workout from indoors to outdoors.Spring is in the air, and it's the perfect time to move your workout into the great outdoors.  There are many benefits to taking your workout outdoors. You may find yourself exercising for longer and not feeling your workout as much because you're distracted by blooming flowers and chirping birds. You may burn more calories from the resistance that nature provides. Nature doesn't require gym fees. And, you can get more vitamin D and rejuvenating fresh air by exercising in the elements.Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss how to take your workout outside.

Learn how to transition your workout from indoors to outdoors.Spring is in the air, and it’s the perfect time to move your workout into the great outdoors.  There are many benefits to taking your workout outdoors. You may find yourself exercising for longer and not feeling your workout as much because you’re distracted by blooming flowers and chirping birds. You may burn more calories from the resistance that nature provides. Nature doesn’t require gym fees. And, you can get more vitamin D and rejuvenating fresh air by exercising in the elements.Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss how to take your workout outside.

Is your fitness tracker worth the expense?Wearable fitness trackers are great for getting you moving. Your fancy new device will have you motivated and interested in your fitness, at least for a while. You’ll check your steps and calories burned for a bit, hopefully using your device to improve your activity.But, in the end, is your fitness tracker worth the expense? Do you really need all the bells and whistles it claims to have? How reliable is the information it tracks? What is your wearable really telling you?Listen in as fitness experts, Grace DeSimone and Neal Pire break down the pros and cons of fitness trackers.

Can women strength train like men?All adults should strength train at least twice weekly. Women and men can use the same strength training techniques, but the results will differ. Men typically see greater muscle mass gains than women. Men are also less susceptible to injury, due to increased tendon strength from exercise. Men and women both respond similarly to muscle endurance conditioning. Two to four sets of 10-25 reps, with 30-60 seconds rest between, will improve endurance. Workouts for strength and size are the same for men and women, even though men see greater muscle mass gains. For volume, try one to three sets of 8-12 reps, with one to three minutes for rest between sets. For strength, try one to three sets of 8-12 reps, or two to six sets of 1-8 reps, with one to three minutes of rest between sets.Listen in as fitness experts, Grace DeSimone and Neal Pire, share the he-said/she-said perspective on strength training.

Should you be doing High Intensity Interval Training (HIIT) or Low Intensity Steady State Cardio (LISS)?Should you be doing High Intensity Interval Training (HIIT) or Low Intensity Steady State Cardio (LISS)? It depends on what you're hoping to accomplish with your workouts. High Intensity Interval Training (HIIT) requires you to execute a certain exercise at maximum physical effort for a minute or two. You then rest for two to three minutes. This cycle repeats with different exercises until you are exhausted, which is roughly five times. HIIT includes exercises like burpees, mountain climbers, and jumping jacks. Low Intensity Steady State Cardio (LISS) is aerobic exercise that requires you to operate at 60-70% capacity for at least 20 minutes. The intensity does not change through the entire workout. LISS exercises include walking, cycling, jogging, and swimming. HIIT burns more calories, takes less time per workout, and builds lean muscle mass. There is greater chance of injury, and you can't do it every day. LISS improves cardiovascular health without building muscle mass, has a shorter recovery time, and is great for beginners. However, it can get boring and repetitive.Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss these two styles of cardio.

Can women strength train like men?All adults should strength train at least twice weekly. Women and men can use the same strength training techniques, but the results will differ. Men typically see greater muscle mass gains than women. Men are also less susceptible to injury, due to increased tendon strength from exercise. Men and women both respond similarly to muscle endurance conditioning. Two to four sets of 10-25 reps, with 30-60 seconds rest between, will improve endurance. Workouts for strength and size are the same for men and women, even though men see greater muscle mass gains. For volume, try one to three sets of 8-12 reps, with one to three minutes for rest between sets. For strength, try one to three sets of 8-12 reps, or two to six sets of 1-8 reps, with one to three minutes of rest between sets.Listen in as fitness experts, Grace DeSimone and Neal Pire, share the he-said/she-said perspective on strength training.

Should you be doing High Intensity Interval Training (HIIT) or Low Intensity Steady State Cardio (LISS)?Should you be doing High Intensity Interval Training (HIIT) or Low Intensity Steady State Cardio (LISS)? It depends on what you’re hoping to accomplish with your workouts. High Intensity Interval Training (HIIT) requires you to execute a certain exercise at maximum physical effort for a minute or two. You then rest for two to three minutes. This cycle repeats with different exercises until you are exhausted, which is roughly five times. HIIT includes exercises like burpees, mountain climbers, and jumping jacks. Low Intensity Steady State Cardio (LISS) is aerobic exercise that requires you to operate at 60-70% capacity for at least 20 minutes. The intensity does not change through the entire workout. LISS exercises include walking, cycling, jogging, and swimming. HIIT burns more calories, takes less time per workout, and builds lean muscle mass. There is greater chance of injury, and you can’t do it every day. LISS improves cardiovascular health without building muscle mass, has a shorter recovery time, and is great for beginners. However, it can get boring and repetitive.Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss these two styles of cardio.

Should you work out with your partner?With Valentine's Day around the corner, you might be considering ways to spend more time with your partner. You might also want your partner to be more active, so why not work out together?But, is that really a good idea? Should you train with your partner?Listen in as fitness experts, Grace DeSimone and Neal Pire, share the he-said/she-said perspective on training with your better half.

How can you stay on target with your 2016 fitness goals?It's mid-February... the time when so many fall off the fitness wagon. It's not too late to get back to those goals and make progress.How can you stay on target with your 2016 fitness goals?Listen in as fitness experts, Grace DeSimone and Neal Pire, share some tips that will keep you on target, help you achieve your goals, and prevent you from becoming a victim of the six-week slip.

Should you work out with your partner?With Valentine’s Day around the corner, you might be considering ways to spend more time with your partner. You might also want your partner to be more active, so why not work out together?But, is that really a good idea? Should you train with your partner?Listen in as fitness experts, Grace DeSimone and Neal Pire, share the he-said/she-said perspective on training with your better half.

How can you stay on target with your 2016 fitness goals?It’s mid-February... the time when so many fall off the fitness wagon. It's not too late to get back to those goals and make progress.How can you stay on target with your 2016 fitness goals?Listen in as fitness experts, Grace DeSimone and Neal Pire, share some tips that will keep you on target, help you achieve your goals, and prevent you from becoming a victim of the six-week slip.

What can you do to stay on track during the holidays?During the months of October to January, you're at an increased risk of gaining weight and losing sight of your health and fitness goals.In fact, during the holiday season, the average person gains one to two pounds and people who are already overweight can gain close to five pounds.What are some tips to help avoid weight gain and to stay on track during the holidays?Listen in as fitness experts Grace Desimone and Neal Pire share the best fitness strategies for the holiday season.

During the holidays, it can be hard to find a balance between enjoying yourself and sticking to your health and fitness goals.Throughout the holidays, it can be extremely tempting to just embrace the food and alcohol that surround you. You may think you can give yourself a break and that you'll start "fresh" in the New Year.Even though this plan sounds appealing, it could actually backfire and set you back further in your health and fitness goals.You might also be thinking the extreme opposite, pushing yourself at an unhealthy rate. Working out constantly while not getting enough food can be dangerous and unhealthy.How can you find a balance and not sabotage your health and fitness during the holidays?Listen in as fitness experts Grace Desimone and Neal Pire share tips on how to stay healthy throughout the holiday season.

What can you do to stay on track during the holidays?During the months of October to January, you're at an increased risk of gaining weight and losing sight of your health and fitness goals.In fact, during the holiday season, the average person gains one to two pounds and people who are already overweight can gain close to five pounds.What are some tips to help avoid weight gain and to stay on track during the holidays?Listen in as fitness experts Grace Desimone and Neal Pire share the best fitness strategies for the holiday season.

During the holidays, it can be hard to find a balance between enjoying yourself and sticking to your health and fitness goals.Throughout the holidays, it can be extremely tempting to just embrace the food and alcohol that surround you. You may think you can give yourself a break and that you'll start "fresh" in the New Year.Even though this plan sounds appealing, it could actually backfire and set you back further in your health and fitness goals.You might also be thinking the extreme opposite, pushing yourself at an unhealthy rate. Working out constantly while not getting enough food can be dangerous and unhealthy.How can you find a balance and not sabotage your health and fitness during the holidays?Listen in as fitness experts Grace Desimone and Neal Pire share tips on how to stay healthy throughout the holiday season.

What are some questions you should be asking your personal trainer?Whether it's losing weight before a big event (class reunion), or just trying to get back in the swing of working out, you may have hired a personal trainer to help you with your specific goals.You may be dying to ask your personal trainer certain questions, like how quickly will you be seeing results?Listen in as fitness experts Grace Desimone and Neal Pire answer the most common questions that you may want to ask your personal trainer.

What are some questions you should be asking your personal trainer?Whether it's losing weight before a big event (class reunion), or just trying to get back in the swing of working out, you may have hired a personal trainer to help you with your specific goals.You may be dying to ask your personal trainer certain questions, like how quickly will you be seeing results?Listen in as fitness experts Grace Desimone and Neal Pire answer the most common questions that you may want to ask your personal trainer.

What is the KISS method?If you have a specific goal weight in mind, or if you're counting down the days until a huge life event, it might be time to increase your fitness routine.Oftentimes, people think they need to increase their fitness routines by simultaneously working out several times a day and decreasing the amount of calories they consume. However, focusing your attention on doing more may actually backfire and end up causing an injury or burnout.How do you know when enough is enough?Fitness experts Neal Pire and Grace Desimone share why less is more when it comes to working out to see results, as well as explain what the KISS method entails.

What are the top three things trainers and instructors think?There are many reasons you may hire a personal trainer. For example, you may need someone to help motivate you through your workouts. When you're out of breath and dripping with sweat, do you ever wonder what your trainer is thinking?Even if you think your lifestyle habits aren't so bad, your trainer might think otherwise.But, will your trainer ever tell you what he or she is really thinking?Listen in as fitness experts Neal Pire and Grace Desimone share the top three fitness instructor thoughts.

What are the top three things trainers and instructors think?There are many reasons you may hire a personal trainer. For example, you may need someone to help motivate you through your workouts. When you're out of breath and dripping with sweat, do you ever wonder what your trainer is thinking?Even if you think your lifestyle habits aren't so bad, your trainer might think otherwise.But, will your trainer ever tell you what he or she is really thinking?Listen in as fitness experts Neal Pire and Grace Desimone share the top three fitness instructor thoughts.

What is the KISS method?If you have a specific goal weight in mind, or if you're counting down the days until a huge life event, it might be time to increase your fitness routine.Oftentimes, people think they need to increase their fitness routines by simultaneously working out several times a day and decreasing the amount of calories they consume. However, focusing your attention on doing more may actually backfire and end up causing an injury or burnout.How do you know when enough is enough?Fitness experts Neal Pire and Grace Desimone share why less is more when it comes to working out to see results, as well as explain what the KISS method entails.

If you get hurt while under the watch of your personal trainer, are they responsible?Hiring a personal trainer might be your best option to reach optimal fitness results. It may also make more sense if you have a hectic schedule and need some extra motivation to get to the gym.However, if you're not used to working out and feel like you're being pushed to the point of passing out, or if you have an injury, when should you skip your personal training sessions? Is there ever a time you should look for a different personal trainer if you feel yours isn't keeping your best interests in mind?Fitness experts, Grace Desimone and Neal Pire, share the safety precautions you should follow while under the care of a personal trainer.

The gym should be a safe environment, including the equipment you use and the people you encounter.If you've recently joined a gym, you might have some questions about how safe it is. Not just safety in terms of how stable the equipment is or the overcrowding of a fitness class, but also feeling safe in the company of the people surrounding you.The gym is usually a place where people like to go to relieve stress, tension, and escape from the hectic day. That becomes a bit more difficult if you feel uncomfortable about using certain equipment or if someone is side-eying you from across the weight room.Fitness experts, Grace Desimone and Neal Pire, discuss how you can stay safe at your gym.

The gym should be a safe environment, including the equipment you use and the people you encounter.If you've recently joined a gym, you might have some questions about how safe it is. Not just safety in terms of how stable the equipment is or the overcrowding of a fitness class, but also feeling safe in the company of the people surrounding you.The gym is usually a place where people like to go to relieve stress, tension, and escape from the hectic day. That becomes a bit more difficult if you feel uncomfortable about using certain equipment or if someone is side-eying you from across the weight room.Fitness experts, Grace Desimone and Neal Pire, discuss how you can stay safe at your gym.

If you get hurt while under the watch of your personal trainer, are they responsible?Hiring a personal trainer might be your best option to reach optimal fitness results. It may also make more sense if you have a hectic schedule and need some extra motivation to get to the gym.However, if you're not used to working out and feel like you're being pushed to the point of passing out, or if you have an injury, when should you skip your personal training sessions? Is there ever a time you should look for a different personal trainer if you feel yours isn't keeping your best interests in mind?Fitness experts, Grace Desimone and Neal Pire, share the safety precautions you should follow while under the care of a personal trainer.

Getting started on an exercise plan might be the hardest part.If your doctor has told you that you should start exercising, and you've never really exercised before, it's understandable if you don't know where to start.Depending on your age and fitness level, you may not be able to jump into a fast-paced exercise routine right away. If fitness is something new in your vocabulary, there are certainly questions to consider. What should you be looking for in a gym? What type of exercises should you be doing?And, how do you spur that motivation to get started?Neal Pire and Grace Desimone join host Melanie Cole, MS, to discuss how best to get started on an exercise plan, as well as other considerations to keep in mind.

If you're not sore, does it mean you didn't get a good workout?Staying active may be a huge priority in your life. Even if you've made routine trips to your gym and attended numerous fitness classes, you may start to wonder if you could be doing something more.Fitness ruts are common, and they can make your fitness goals that much harder to reach. You may also have questions about fitness classes versus a personal trainer, machines versus free weights versus your own body weight.Listen in as Neal Pire and Grace Desimone join host Melanie Cole, MS, to shed light on the exercise questions you may have.

If you're not sore, does it mean you didn't get a good workout?Staying active may be a huge priority in your life. Even if you've made routine trips to your gym and attended numerous fitness classes, you may start to wonder if you could be doing something more.Fitness ruts are common, and they can make your fitness goals that much harder to reach. You may also have questions about fitness classes versus a personal trainer, machines versus free weights versus your own body weight.Listen in as Neal Pire and Grace Desimone join host Melanie Cole, MS, to shed light on the exercise questions you may have.

Getting started on an exercise plan might be the hardest part.If your doctor has told you that you should start exercising, and you've never really exercised before, it's understandable if you don't know where to start.Depending on your age and fitness level, you may not be able to jump into a fast-paced exercise routine right away. If fitness is something new in your vocabulary, there are certainly questions to consider. What should you be looking for in a gym? What type of exercises should you be doing?And, how do you spur that motivation to get started?Neal Pire and Grace Desimone join host Melanie Cole, MS, to discuss how best to get started on an exercise plan, as well as other considerations to keep in mind.

How can exercise prevent osteoporosis?Osteoporosis is a disease that occurs when your bones lose their density, become fragile and are more likely to break or fracture. Even though both men and women can develop osteoporosis, women are more likely to suffer from the condition.This is because after menopause, women produce lower levels of estrogen, which is an essential hormone for protecting your bones.How can exercise prevent osteoporosis?Research has shown that you can preserve your bone health by participating in physical activity. This includes weight-bearing endurance exercises (stair climbing, jogging, walking, tennis) and resistance exercise like weight lifting, three to five times a week.What other exercises can you utilize to preserve your bone health?Fitness experts, Grace Desimone and Neal Pire, join Melanie Cole, MS, to discuss osteoporosis and how you can prevent it.

What's professional gym etiquette when it comes to personal space?Everyone has different "personal space" needs, and some people need to have more space than others. This is especially true if you're working out in a group fitness class or having a one-on-one session with a personal trainer.What's the proper etiquette for maintaining personal space between you and your personal trainer or fitness instructor?Fitness experts, Grace Desimone and Neal Pire, join Health Radio to discuss professional etiquette when it comes to your personal space.

What's professional gym etiquette when it comes to personal space?Everyone has different "personal space" needs, and some people need to have more space than others. This is especially true if you're working out in a group fitness class or having a one-on-one session with a personal trainer.What's the proper etiquette for maintaining personal space between you and your personal trainer or fitness instructor?Fitness experts, Grace Desimone and Neal Pire, join Health Radio to discuss professional etiquette when it comes to your personal space.

How can exercise prevent osteoporosis?Osteoporosis is a disease that occurs when your bones lose their density, become fragile and are more likely to break or fracture. Even though both men and women can develop osteoporosis, women are more likely to suffer from the condition.This is because after menopause, women produce lower levels of estrogen, which is an essential hormone for protecting your bones.How can exercise prevent osteoporosis?Research has shown that you can preserve your bone health by participating in physical activity. This includes weight-bearing endurance exercises (stair climbing, jogging, walking, tennis) and resistance exercise like weight lifting, three to five times a week.What other exercises can you utilize to preserve your bone health?Fitness experts, Grace Desimone and Neal Pire, join Melanie Cole, MS, to discuss osteoporosis and how you can prevent it.

Feeling comfortable with your exercise instructor is important. But, should gender be an important part of your decision?When choosing your exercise instructor do you take gender into account?Qualifications aside, choosing the gender of your instructor(s) should be based on your comfort level.With instructors often having intimate access to your body, this decision is an important one.On this week's installment of "He Said, She Said," Neal Pire and Grace DeSimone help you make this all-important decision so your workout experience can be as comfortable as possible.

Feeling comfortable with your exercise instructor is important. But, should gender be an important part of your decision?When choosing your exercise instructor do you take gender into account?Qualifications aside, choosing the gender of your instructor(s) should be based on your comfort level.With instructors often having intimate access to your body, this decision is an important one.On this week's installment of "He Said, She Said," Neal Pire and Grace DeSimone help you make this all-important decision so your workout experience can be as comfortable as possible.