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Health & Wellness

Carrie on Exercise

What You Need to Know: 

Our UK Health & Wellness exercise expert is both an ACSM Certified health and fitness professional and an ACE certified personal trainer, in addition to being a registered yoga teacher. She regularly shares her knowledge and insights with the UK community through articles in both Fit News and Healthy You, programs, events and one-on-one consults. UK employees can schedule a free exercise consult to learn more about how to meet individual health goals related to nutrition. Learn more about exercise consults »

 Carrie Davidson, ACSM, HFS, ACE, RYT 200
 Wellness Coordinator
 Carrie.Davidson@uky.edu
 Carrie's bio

 

Insights by Topic

Exercise Beyond the Gym

Healthful Exercise 

Motivation

Weight Lifting

Ask the Expert: Staying Motivated

by UK Health & Wellness Coordinator Carrie Davidson, ACSM, HFS, RYT200

Q: I am always excited to try a new workout program or class. But the excitement doesn't last long. I just can't seem to stay motivated. Do you have any tips? 
 
A:
Motivation is something that is unique to each individual. What motivates me to stay active may not be what motivates you. So here are some general tips for staying motivated no matter who you are or what makes you tick... Read more »

Ask the Expert: Body Imbalance

by UK Health & Wellness Coordinator Carrie Davidson, ACSM, HFS, RYT200

Q: I seem to have strong quads but weak ham strings and lower back. Why is this? Can it cause back pain? How do I correct it?

A: Body imbalances can happen to even the most devoted exercisers and can cause harm or injury. Muscle imbalances are centered around a joint or several joints. For example, think about the knee and hip. The muscles on the front of the leg are the quadriceps. The muscles along the back of the leg are the hamstrings. When one group of these muscles is to strong or w eak, the mechanics of both the knee and the hip are affected. The joints still w ork, but not as efficiently. Overuse of a joint in this w ay can lead to pain and injury. Therefore, it is important to incorporate opposing muscle group exercises for each muscle group that you work in the gym. For example, if you work quads, you should also work hamstrings. If you do exercises for the abs, you should also exercise the back. Read more »

Ask the Expert: Burn Extra Calories at the Office

by UK Health & Wellness Coordinator Carrie Davidson, ACSM, HFS, RYT200

Q: I work in an office, sitting at a desk all day. Are there little things I can do during the day to burn extra calories and increase my overall health? 

A: Of course! Sitting at a desk does not help us burn calories, but there are little w ays to keep moving and stay active that will help burn a few extra calories here and there. For starters -- walk! Walk everyw here you can. Need to see a co-w orker down the hall? Walk instead of e-mailing or calling. Need to discuss some ideas for that upcoming project? Have a walking meeting. Read more »

Ask the Expert: To Lift or Not to Lift

by UK Health & Wellness Coordinator Carrie Davidson, ACSM, HFS, RYT200

Q: Can you solve this once and for all? I've heard some people say women who lift weights will "bulk up" particularly in the hips, thighs and butt. Then others claim lifting weights is the only surefire way to tone and slim those areas. What is the truth?

A: The short answer is no, women will not "bulk up" by lifting weights. Generally, women will not gain as much lean body mass and "bulk" as men will through weight lifting. But there are factors aside from gender to consider including how you lift and your genetics. A key point to remember is that different training programs cause different results. First, let's clarify the choice of words. Read more »

How to Make Exercise a Habit

by UK Health & Wellness Coordinator Carrie Davidson, ACSM, HFS, RYT200

1. Remember the ultimate goal! In order to gain health benefits, all you need is 30 minutes of moderate exercise 5 or more days per week OR 20 minutes of vigorous exercise 3 or more days per week. These minutes can be accumulated a little bit at a time. So every minute counts. Keep the long-term goal of good health in mind.

2. Let go of your expectations! Breaking a sweat during a 30-minute walk on the treadmill counts, but so does a 10-minute walk from the parking lot to your office. Don’t be so hard on yourself. If all you have time for is a short walk, don’t skip it just because it’s not something that requires a shower afterwards. Do it! Those walks to and from the parking lot can add up! Read more »

Feeling Sluggish? Write Yourself an Exercise Prescription

by UK Health & Wellness Coordinator Carrie Davidson, ACSM, HFS, RYT200

Do I really need to exercise to lose weight? Yes! The keys to healthy weight loss are twofold: nutrition and exercise. Feel free to replace that “and” with a symbol: <. In order to lose weight; calories in must be less than calories out. There is no other way. Calories in is what you take in through food. Calories out is what you expend during physical activity. There is a small amount of energy needed for the body to function, which is your basal metabolic rate. Think about weight loss as a handshake. Nutrition is one hand and exercise is the other. There is no handshake without both hands. Read more »