Personal Fitness Training

2007-01-15T12:36:00.000-05:00

Double pump lunges - 2 sets of 30 repetitions
These lunges should be performed with control and balance. Stand with legs shoulder width apart, head and chest up, back straight. Step back with right leg, bending left with a 90 degree angle at knee. Double pump lunge keeping the left knee above ankle and weight in the heel. Right leg extended behind body and on toes. Alternate legs for completion of 30 repetitions (15 reps on right and 15 reps on left) and repeat for a second set. No more than 30 second rest between sets.

Start with body weight if you are a beginner. For intermediate add low hand weight, 3 or 5 lbs. For the more advanced use higher weight.

Cardio burst!!! Run in place for 50 steps. Count with every step on right (50 steps on right and 50 steps on left - no cheating). Keep those knees up. Head and chest up and back straight. Don't lean forward or hang your head down, even at the end as you tire out. And did I mention to keep those knees up.

Back extension - 3 sets of 10 repetitions
Keep an invisible straight line from ear, shoulder, hip, knee, and ankle when raising torso. Do not arch back, keep back straight as you come up. As with most exercises exhale on the exertion.

Stability ball squat with dumbbell curl - 2 sets of 15 repetitions
Perform a deep squat. From standing position take a seat, holding abdominal muscles and pushing back into stability ball as you squat. Knees should not extend beyond toes and weight should be on heels. As you squat curl dumbbell weights up.
Cardio burst!!! 50 Jacks.... feeling like a kid again?!?!?! :D

Look for more later. Work hard and sweat a lot!

Training and Cardio Logs

2007-01-15T12:01:00.000-05:00

My clients usually ask why they have to keep a record of their cardio performance. Why? start training with taking measurements and Body stats? What's the point?

The purpose of starting any exercise program is to progress, either in strength, endurance, or overall health. So where else would you start except by recording where you are in strength, endurance and overall health. On the very first day of training with a new client, I start by taking their measurements. This is so that 6 weeks later we can measurement the progress and the inches that have been lost.

I also like to do strength and endurance testing. Again, so that after 6 weeks of training the client can see the results. Instead of the 5 pushups now they are able to do 15 or 20. Also a cardio test is performed to measure there EHR (Exercise Heart Rate) and RyHR (Recovery Heart Rate). Many of my clients don't have experience with record keeping in regards to their exercise and training. So this is new for them. I explain that by keeping track of cardio performance they will be able to monitor how quickly their heart is able to adapt to challenges of interval training, jogging, bicylcing, etc.

Later this charted progress can be utilized as a motivational tool. This is how far you have come!!! Now they can begin to see how much further they can go!

It is also just as important to keep a daily food diary. Jot down what you eat, when, and why. Also note how many and what type of calories are being consumed. I don't mean to suggest that you become obsessed with calorie counting but just keep on eye on what goes in. If more calories are put into the body than used for energy in the day, you will continue to struggle with maintaining a healthy weight. This is also a good oportunity to find out why we eat. Often people eat when they are stressed, tired, angry, or even thirsty. I recommend having a nice big glass of water before responding to the urge to feed yourself.

I will post more about eating next time.

New Year's Resolutions & weightloss

2007-01-03T13:42:00.000-05:00

Everywhere I turn - work, evening news, morning news, newspaper, friends, and even people at the local grocery store or gas station are talking about it. "This year I am going to lose weight!" " I am going to get into shape and start exercising! " " My New Year's Resolution is to build muscle strength and endurance. "

Most people start off with good intentions and then shortly thereafter either run out of steam (motivation) or just run out of ideas to accomplish their goals.

I suggest the first thing to do after making a resolution is to be RESOLVED. Be RESOLUTE and follow through. Start with a contract to yourself. Take the time to map out a plan of action, a step by step play book of how you are to achieve your goal. Research is necessary if you are to know where to start and how to keep it going. Too often people start and just don't know how to keep it going because they lack the know how. So learn! Seek help from a professional to get you rolling and moving in the right direction.

Many local gyms offer personal trainer services. The gym I work at even offers programs without the services and expense of a trainer, it's a do it yourself program. Get a book on how to or use that ever famous Fitness for dummies book.

So once you have developed a plan, stick to it. This may require amendments every now and then as you will respond differently to different exercises and routines. If you lack motivation or accountability it may be best that you hire a trainer. Just knowing that someone will be asking you what you ate, or what you did - can be highly motivating. Knowing that someone is waiting for you at a specific date and time could be just what you need to get started. The decision may come after 3 - 6months that you are ready and have learned enough to go it alone... or you may decide that you are really in need of professional help and continue with the trainer.

Whatever you decide, take the time to plan, prepare, and put into action your new resolution.

Be sensible and reasonable. If you are 100 lbs overweight it is not reasonable to expect that you will lose half of that weight in a month. Begin with the plan to exercise one day a week for 30 minutes to an hour, if you currently don't exercise. Do that for a month and after accomplishing that goal, reward yourself with a new exercise outfit, or exercise video, or even some in home exercise equipment : like a stability ball, bands, free weights. Once you accomplish a goal it is vital to acknowledge to yourself a good job well done. Then move on to the next level, right away set a new goal of working out two days a week for an hour over the next two months. Remember to reward yourself with acknowledgement for achieving each goal set, this will help you to be resolved and to stay motivated.

I'll write more on getting started with a program by getting your personal stats and the importance to keeping records and tracking results. Have fun, enjoy the workout!!! And if you have questions feel free to ask away. I will do my best to answer quickly.

Lifestyle, Weight-loss, and FIRE

2006-12-28T12:22:00.000-05:00

In today's society of diet and weight-loss, many people often look to fads and quick fix solutions, only to find that these methods lack in longevity and results. So how does one loose weight and keep it off? More importantly how do you get healthy and stay that way?

Lifestyle modification is necessary and the first step is to recognize the patterns or methods previously used that are not working and change them. Find out what is working for you, your body, and your lifestyle. There are many steps to successfully maintaining a healthy body and life. Balance, moderation, variety, along with perseverance and rest are all required to achieve the goal of overall well-being. It is important to monitor success and progress in order to stay motivated. Keeping record of your efforts is an opportunity to identify problematic behaviors that need to be changed.

Here is just one, of many, problematic behaviors that is in serious need of change.

Q:I only eat one meal a day, so why am I not losing weight? In fact, I just keeping gaining.

A: If you have been doing something for some time and it's not working - STOP! This seems to be obvious, but many people will continue to do what they think or what they know.

It is so vital to eat throughout the day. Think of your body like a fire, if you do not fuel that fire with kindling throughout the night it will not keep you warm or cook your food. It just won't burn. And if you only throw one large log into the fire, well it will take a while for that log to catch. It may even smolder the fire out. My grandfather taught me to periodically place smaller pieces of wood or kindling onto the fire , he even suggested gathering different burning materials to keep the fire going.

So it is with our bodies. If we eat smaller portions of food throughout the day, our bodies will respond by consuming, processing, and delivering the much needed "fuel" or nutrients to our muscles, bones, organs, blood, and well you get the picture. Our body will have the necessary fuel to function. And people BREAKFAST really is vital to start the engine, you call yourself. Think about it, what two words make up breakfast? That's right eating shortly after you wake in the morning BREAKS the FAST. Variety is essential to a balanced nutritional meal. Make your meal colorful, not bountiful. Drink water before, during, and after each meal. Use smaller plates and portions. Please give your body time to digest and enjoy the meal. These are just some of the suggestions I recommend to my clients to change up their eating habits.

Later I will post more on common problematic behaviors that cause failure to get and maintain a healthy well-being.

Stability Ball exercise video

2006-12-26T22:20:00.001-05:00

I just wanted to add...(with video)

2006-12-26T17:55:00.000-05:00

Although functional fitness is really about looking at exercise in a different light. I do believe it is vital to specifically train individual muscles and muscle groups by utilizing weight machines. That having been said it is important to maintain a variety of exercises that continually challenge the body while incorporating balance and stability. So instead of just performing the leg curl to strengthen leg muscles, for example: while doing the leg curl hold arms up with a 90 degree bend at the elbows, to combine core training while leg training, instead of holding to the handle bars at your side.
Alternate days that you specifically train certain muscles with days that you train using a combination of muscle groups. I like to strength train with weights and specific muscles on Mondays, Wednesdays, and Fridays. While on Tuesdays and Thursdays, sometimes on Saturdays too, I train using exercises that combine muscle groups and core training. This provides enough of a variety to keep me from being bored and to challenge my body.
In conclusion, switch it up a bit. Train for you and your daily activities. Get moving and listen to what your body tells you while doing so. Your body will take care of you better if you take better care of your body. You already know this, deep down inside. In the words of "NIKE" - Just do IT! Get up, get going, and get fit!!! and ohhh yeah - have fun :)

Some weekend reading

2006-12-17T11:39:00.000-05:00

I look for new ideas for challenging the body during my routine. I bought 2 new books recently and thought I would give a review and recommendation.
The first is Maran illustrated - Weight Training.
This book is good for basics and getting started with weight training. The illustrations are clear and they provide not only pictures of good form but poor form, so you know what to watch out for. Also with each illustrated routine, there are suggestions on how to increase the difficulty of that particular exercise. Also include with each exercise are other modifications to change the routine so it doesn't become just that... the same old boring routine.
This book illustrates also the muscles each exercise performs. This is good to visualize so that you can really concentrate on that muscle while doing the action. The book covers a large area of weight training topics like: stretching, nutrition, warming up and cooling down, gym etiquette, clothing, and cardiovascular training just to name a few. Check out their website for complete table of contents: www.maran.com
The other book I picked is Strength Training for women by Joan Pagano. This book is also a basics - offering suggestions on how to get started. It has several ideas using stability ball, bands, and free weights. It has a softer approach for women and presents the idea of gaining muscle strength not as barbaric as you might think.
Personally I love weight training... as my body responds to exercise I feel a natural high. I breathe better and walk taller because I practice proper form and posture. Best of all I feel better about me and that I accomplished my goal of taking care of me. Afterall if I didn't who could? It's up to me.

So anyway checkout those books if you're interested in getting started, getting stronger, and feeling better.

It's ok to have a cheesepuff every once in a long time.

2006-12-16T19:06:00.000-05:00

Ok so here I am working on eating better, feeling better, and taking better care of myself. So my husband returns from the gas station, which is literally one block away, with soda and cheesepuffs. OMG!!!

I couldn't resist. It had been so long since I had a cheesepuff. I know its crap food and not good at all. The funny thing is that before he left he asked if I wanted anything. I said "Nah, I'll have some strawberries and kiwi with some lite cool whip a little later. Thanks hun!" (for the temptation).

So yes, I am eating the cheesepuffs right now, even as I type. I think it is important to allow for the human element. So before I jammed my hand into the bag I read the serving suggestions... 9 pieces is one serving, so I carefully counted out 9 cheesepuffs. I am savoring every single one of them.

If I didn't allow myself to a cheesepuff every once in a longtime - I would over indulge if given the opportunity. So instead of gorging into the bag of cheesepuffs, I picked out my 9 and enjoyed them without feeling the guilt of eating the entire bag. Then tomorrow when I go to the gym I won't turn my regular workout routine into punishment. That way I will enjoy my training just as much as the cheesepuffs. :)

FUNctional FITness

2006-12-16T18:59:00.000-05:00

What is FUNctional FITness? As you can see with my creative typing skills I think of functional fitness as being FIT while having FUN. Fitness is often thought of as weight training with some cardio. There are other avenues to achieve wellness goals besides weight machines and treadmills. Functional fitness is about training your body to handle real life situations.So how do you workout for real life functions? A new way of thinking is required. Many use the leg extension and leg curl machines to achieve muscle strength in the lower body. Let me ask you though, how often do you perform that movement in your daily tasks? I can honestly say that the only time I saw a person perform a leg extension was at the gym while lifting weights on some machine. Is there a better way to incorporate balance and muscle strength to lower body?Certainly! Performing exercises that require multiple muscles to work together can produce great results. Results not only in strength but in overall condition, stability, and balance while performing ADLs (Activities of Daily Living). Instead of performing the same leg extensions and curls, why not try squats on a stability ball against the wall and each time you squat down pick up dumbbells, squatting again to return the dumbbells to the floor. Even better try a one legged bent over row. Now you’ve got your body working together incorporating balance, stability, and strength.Safely combining multiple muscles into movements that require balance and stability is functional fitness. Functional fitness also requires control and maintaining proper form. Think about the muscles being used, focus on their responsibilities in the exercise and concentrate on your body’s form.Function follows form and when the body is trained to maintain form for activities of daily living then the body is less likely to strain itself. Recovery from a slip, trip, or fall becomes instinctive while maintaining supportive form. Balance and control can be learned and muscles will remember how to perform when called upon to do so.