It's been a year this week since I joined the gym where I currently workout. While I had been a member at other gyms previously, this gym was a little different. A co-worker of my husband described it as "having everything you could think of and a few things you wouldn't have thought of."
During the first few months at the new gym it was fun trying new machines and equipment that I'd never used. Eventually, I got stuck in a routine and got bored. My progress halted. I had to find something new that could get me excited about working out again. That's when I started working with a personal trainer. Training with Gregg, it's always something new. No boredom there.
However, when I train on my own I have to be mindful to move on when I lose excitement over my workouts. When exercise feels like a chore, it's vital to put some thought into finding a new form of exercise that will provide a challenge and something to look forward to doing. All through the fall and winter my cardio routine consisted on mainly 40-60 minutes of intervals on the elliptical machine at the gym. When I broke my toe and couldn't put that much pressure on my foot, I found biking as not only a good option but something I look forward to doing.
Just like Gregg mixes up my workouts when I train with him, I can mix up my route when I bike. Some days I ride to a nearby park and head to the wooded trails within. The smell of the newly budding trees and the sounds of the birds enhance the experience. Other days I'll ride through my own neighborhood and the surrounding areas first thing in the morning after my daughter heads out to school. It's fun to see the remnants of the sidewalk chalk masterpieces left by the neighborhood children on the driveways. Morning is such a peaceful time to take a ride and gives me a chance to mentally plan my day. Time tends to pass quickly when I'm enjoying my ride, it doesn't feel like exercise in the least.
Spring and summer is the ideal time to experiment with different forms of exercise and find one that excites you. Swimming, biking, rollerblading, rowing and hiking are all great forms of exercise that are also fun. The best part about these activities is that they can be done solo or with other people if you like to combine socializing with fitness. When you find a type of exercise that you look forward to doing it no longer feels like an obligation, it's just fun.
Are you less than thrilled with your current routine? Will you be trying something new this summer?
Don't forget to submit any questions you might have for "Ask a Trainer Wednesday". The personal trainers from American Mobile Fitness will be happy to answer you questions regarding exercise, nutrition, weight loss and the like. Questions can be left in the comments section of this blog.
Friday, May 28, 2010
Wednesday, May 26, 2010
Ask A Trainer Wednesday
Last week there was a great response to the first Ask a Trainer Wednesday. Thank you to all of those who submitted questions. This week Gregg, Kathy, Cameesa and Noah from American Mobile Fitness will again be answering several questions. Noah Simonetti is the newest personal trainer on the American Mobile Fitness team. I will be providing Noah's bio in an upcoming post.
From Diane at Fit to the Finish
Question: Is it better to work abs one day, legs the next, arms the next, etc. or should you do all your strength training in one day? I do cardio six days a week and have been doing 4 days a week of strength training (15 minutes).
Camessa: It depends on how much time you actually want to spend in the gym. The general rule of thumb is to work each muscle group at least twice a week. This can be accomplished by working full body twice a week (1 hour or more in gym) or you can break it into 3 or more days a week (1/2 hour or more in the gym). Just remember to give muscles around 48 hours to recover.
Gregg adds: Too much cardio can break down the body, the strength training builds it back up. A good option is to incorporate cardio into your strength training workouts by doing functional training which involves simultaneously performing lower and upper body moves.
Kathy adds: If a muscle group is feeling fatigued, be sure to give it an extra day off for rest. Also, don't forget to factor in time for stretching after your workout
Noah adds: You can have a workout routine of one muscle group a day but there are two things to consider when coming up with the order of the muscle groups. The first being how much time you have to work out every week. If you have 4 or more days available then yes you could use a routine like this. However, the second thing to consider is in which order you work your muscles. Never work the same muscle group two days in a row because rest is critical in recovery. For instance, you would not want to work arms one day and then upper body the next because you use the arm muscles to perform the larger upper body muscle groups. Always keep the muscles guessing, switch up the routine from time to time.
Gina from The Candid RD
Question: My mom developed fibromyalgia about 12 years ago after she was in a car accident. She also suffers from IBS, depression, anxiety, basically the whole sequence of chronic conditions associated with inflammation and ( I think) some fructose malabsorption. She's taken plenty of medications throughout these past several years, but she doesn't always take the health/nutrition advice I provide (although lately she's been doing much better). She works out MAYBE 3 times a week. She goes on long bike rides (as in 30 minutes-40 miles), rides the stationary bike, walks with me, and does some small weights and ab workouts. I think she's doing the right things, she just needs more motivation to keep doing it. Maybe some more ideas for exercises that she could do so she doesn't get bored, would be nice. Lately she's been feeling much better and I think it has something to do with the fact that she is following the FODMAP diet with me (low fructose and other sugars).
Cameesa: I think that it is great that your mom continues to be active. I have had several clients with fibromyalgia, ranging from little pain to extreme pain to the feeling of bugs crawling over the skin. I think it would benefit her to add some more resistance training to her current routine. Lifting some heavier weights that really challenge her and make her stronger will give her the confidence and motivation to keep going. I would also include core training, not just abs but low back as well. She could mix it up and do some circuit training or interval training. Get a third person in the mix and make it more social. There are a ton of options.
As for cardio, she should continue to do what she likes….ride the bike outdoors. Since she enjoys it, and it is seasonal, she should not get bored. Sounds like the FODMAP diet is working. I assume you have found the trigger food. That should help!
Jessica from See How She Runs
Question: I started jogging regularly in January, mostly outdoors. Now I average between 9 to 12 miles a week doing 3 runs per week and then X-training 2 days. About 2 months ago, I went and got fitted for running shoes. A few weeks after getting my shoes I started to notice tenderness in my right heel. It doesn't bother me while I am actually jogging or doing my x-training, but in the evenings before bed and in the morning. Are there certain stretched I can do to prevent this heel pain?
Gregg: I would suggest a calf stretch. It could be that the muscle is weak and needs to be strengthened. A tight muscle is generally a weak muscle. You need to stretch and strengthen that muscle. There also could be a muscle imbalance between the front and back of the leg. There are also different types of running styles you can try that may fix the problem. Make sure you stretch every day and for sure after every run.
Camessa suggests these stretches for heel pain.
Kathy adds: If stretching doesn't improve the condition, don't hesitate to contact your physician. He or she may recommend an insert for your shoe while running. The heel takes a lot of impact while running.
New mom Michelle from Blessed Quiver had two questions:
Question #1: How much does exercise really aid in weight loss?
Cameesa: I believe it is 80% what you put in your mouth and 20% is exercise. As you gain muscle, if you don’t lose fat, girth measurements may go up. Of course you should go at everything 100%, so you need both nutrition (80%) and exercise (20%).
Gregg adds: By building muscle you will increase your metabolism and, in turn, burn more calories while at rest. Muscle requires more energy to survive and, therefore, consumes more calories.
Question #2: I'm breastfeeding a 4 month old. She does not eat solids. Should I still be eating the extra 400ish calories I have been eating? this week my weight hasn't budged. Should I reduce my calories now that she's getting older and eating less often, though I assume more. When should I decrease those calories to continue to lose the baby weight?
Cameesa: I would continue to eat the same amount of calories, just make sure they are clean calories (no junk). Your body is naturally going to hold on to some extra fat while you continue to breastfeed. When you are done breastfeeding, drop the extra calories and your body will get rid of the extra fat.
Kathy adds: In any situation, most people overestimate calories burned and underestimate calories consumed. Everyone burns calories at different rates depending on weight and muscle mass. If you're not currently exercising and weight hasn't been going down, make sure you're doing enough cardio (getting heart rate up) 45 minutes - hour, 5-6/days week (ease into cardio if you're not currently doing any--starting with 1/2 hr 3-4X/week), and add strength training. See if that works before reducing calories.
Noah adds: The main point to remember is that weight loss only occurs if there are more calories expended than taken in. Exercise is the added component that will help you increase your metabolism and burn off those calories to create the deficit you need to lose weight.
Thank you to the personal trainers at American Mobile Fitness for taking time to answer our questions. If you have a question you would like addressed for next week's Ask a Trainer Wednesday, feel free to leave it in the comments section.
*The trainer's answers are based on the small amount of information given. Always consult a professional with any specific concerns you may have.
This Week's Questions
From Diane at Fit to the Finish
Question: Is it better to work abs one day, legs the next, arms the next, etc. or should you do all your strength training in one day? I do cardio six days a week and have been doing 4 days a week of strength training (15 minutes).
Camessa: It depends on how much time you actually want to spend in the gym. The general rule of thumb is to work each muscle group at least twice a week. This can be accomplished by working full body twice a week (1 hour or more in gym) or you can break it into 3 or more days a week (1/2 hour or more in the gym). Just remember to give muscles around 48 hours to recover.
Gregg adds: Too much cardio can break down the body, the strength training builds it back up. A good option is to incorporate cardio into your strength training workouts by doing functional training which involves simultaneously performing lower and upper body moves.
Kathy adds: If a muscle group is feeling fatigued, be sure to give it an extra day off for rest. Also, don't forget to factor in time for stretching after your workout
Noah adds: You can have a workout routine of one muscle group a day but there are two things to consider when coming up with the order of the muscle groups. The first being how much time you have to work out every week. If you have 4 or more days available then yes you could use a routine like this. However, the second thing to consider is in which order you work your muscles. Never work the same muscle group two days in a row because rest is critical in recovery. For instance, you would not want to work arms one day and then upper body the next because you use the arm muscles to perform the larger upper body muscle groups. Always keep the muscles guessing, switch up the routine from time to time.
Gina from The Candid RD
Question: My mom developed fibromyalgia about 12 years ago after she was in a car accident. She also suffers from IBS, depression, anxiety, basically the whole sequence of chronic conditions associated with inflammation and ( I think) some fructose malabsorption. She's taken plenty of medications throughout these past several years, but she doesn't always take the health/nutrition advice I provide (although lately she's been doing much better). She works out MAYBE 3 times a week. She goes on long bike rides (as in 30 minutes-40 miles), rides the stationary bike, walks with me, and does some small weights and ab workouts. I think she's doing the right things, she just needs more motivation to keep doing it. Maybe some more ideas for exercises that she could do so she doesn't get bored, would be nice. Lately she's been feeling much better and I think it has something to do with the fact that she is following the FODMAP diet with me (low fructose and other sugars).
Cameesa: I think that it is great that your mom continues to be active. I have had several clients with fibromyalgia, ranging from little pain to extreme pain to the feeling of bugs crawling over the skin. I think it would benefit her to add some more resistance training to her current routine. Lifting some heavier weights that really challenge her and make her stronger will give her the confidence and motivation to keep going. I would also include core training, not just abs but low back as well. She could mix it up and do some circuit training or interval training. Get a third person in the mix and make it more social. There are a ton of options.
As for cardio, she should continue to do what she likes….ride the bike outdoors. Since she enjoys it, and it is seasonal, she should not get bored. Sounds like the FODMAP diet is working. I assume you have found the trigger food. That should help!
Jessica from See How She Runs
Question: I started jogging regularly in January, mostly outdoors. Now I average between 9 to 12 miles a week doing 3 runs per week and then X-training 2 days. About 2 months ago, I went and got fitted for running shoes. A few weeks after getting my shoes I started to notice tenderness in my right heel. It doesn't bother me while I am actually jogging or doing my x-training, but in the evenings before bed and in the morning. Are there certain stretched I can do to prevent this heel pain?
Gregg: I would suggest a calf stretch. It could be that the muscle is weak and needs to be strengthened. A tight muscle is generally a weak muscle. You need to stretch and strengthen that muscle. There also could be a muscle imbalance between the front and back of the leg. There are also different types of running styles you can try that may fix the problem. Make sure you stretch every day and for sure after every run.
Camessa suggests these stretches for heel pain.
Kathy adds: If stretching doesn't improve the condition, don't hesitate to contact your physician. He or she may recommend an insert for your shoe while running. The heel takes a lot of impact while running.
New mom Michelle from Blessed Quiver had two questions:
Question #1: How much does exercise really aid in weight loss?
Cameesa: I believe it is 80% what you put in your mouth and 20% is exercise. As you gain muscle, if you don’t lose fat, girth measurements may go up. Of course you should go at everything 100%, so you need both nutrition (80%) and exercise (20%).
Gregg adds: By building muscle you will increase your metabolism and, in turn, burn more calories while at rest. Muscle requires more energy to survive and, therefore, consumes more calories.
Question #2: I'm breastfeeding a 4 month old. She does not eat solids. Should I still be eating the extra 400ish calories I have been eating? this week my weight hasn't budged. Should I reduce my calories now that she's getting older and eating less often, though I assume more. When should I decrease those calories to continue to lose the baby weight?
Cameesa: I would continue to eat the same amount of calories, just make sure they are clean calories (no junk). Your body is naturally going to hold on to some extra fat while you continue to breastfeed. When you are done breastfeeding, drop the extra calories and your body will get rid of the extra fat.
Kathy adds: In any situation, most people overestimate calories burned and underestimate calories consumed. Everyone burns calories at different rates depending on weight and muscle mass. If you're not currently exercising and weight hasn't been going down, make sure you're doing enough cardio (getting heart rate up) 45 minutes - hour, 5-6/days week (ease into cardio if you're not currently doing any--starting with 1/2 hr 3-4X/week), and add strength training. See if that works before reducing calories.
Noah adds: The main point to remember is that weight loss only occurs if there are more calories expended than taken in. Exercise is the added component that will help you increase your metabolism and burn off those calories to create the deficit you need to lose weight.
Thank you to the personal trainers at American Mobile Fitness for taking time to answer our questions. If you have a question you would like addressed for next week's Ask a Trainer Wednesday, feel free to leave it in the comments section.
*The trainer's answers are based on the small amount of information given. Always consult a professional with any specific concerns you may have.
Monday, May 24, 2010
Cleanses and Fasts
Cleanses and fasting for health reasons are nothing new. There are many that believe that through these rituals they are removing toxins from their bodies. Some do cleanses or fasts to kick start a weight loss program. Personally, I wouldn't participate in either of these behaviors to save my life. I find them useless at best and possibly very harmful.
If you have been tempted to try a fast or cleanse to remove toxins from your body, let me ask you a few questions. How are you currently nourishing your body? Are you eating lean proteins, large quantities of fresh, organic produce and whole grains? Are you eating processed foods, snack foods and sweets? Are you exercising regularly at an intensity that elevates your heart rate? All of these things can affect the way your body functions and naturally removes toxins.
While I was attending massage school one of our instructors, a nurse, personal trainer and massage therapist regularly repeated this phrase:
If you have been tempted to try a fast or cleanse to remove toxins from your body, let me ask you a few questions. How are you currently nourishing your body? Are you eating lean proteins, large quantities of fresh, organic produce and whole grains? Are you eating processed foods, snack foods and sweets? Are you exercising regularly at an intensity that elevates your heart rate? All of these things can affect the way your body functions and naturally removes toxins.
While I was attending massage school one of our instructors, a nurse, personal trainer and massage therapist regularly repeated this phrase:
"There is no such thing as junk food. There is just food and junk."
When we put junk into our bodies, we are creating a toxic environment. The organs in our body responsible for detoxification, the liver, colon and kidneys, have to work overtime. We feel sluggish, we gain weight, we develop feelings of depression. It's no wonder that exercise is not a welcome activity when we are feeling this way.
When we consume whole foods our bodies reward us with energy, an elevated mood and weight control. Our organs can function more efficiently when they aren't inundated with garbage to process. Exercise speeds the body's ability to remove toxins. We lose toxins through sweating as well.
When we don't provide it with adequate nourishment, our body must look for sources of energy. A good source of that energy is our muscle tissue. If you read this week's Ask a Trainer Wednesday you might remember Gregg's advice to Susan about the importance of developing muscle tissue. Muscle acts like a furnace in burning calories. The less muscle tissue that we have, the fewer calories we will burn.
According to an article regarding fasting diets at Web Md, our bodies are:
In addition, the article goes on to say that when you fast, your body acclimates to the situation and you lose the feelings of hunger, but once you stop the fast your appetite hormones kick in and you may feel hungrier which could lead to binge eating. In the end, you might end up gaining weight.
While there is some evidence that calorie restriction may lead to prolonged life, there is currently no evidence that fasting detoxifies the body or that the body needs detoxification through means other than the body's own organs.
I urge you, if you are considering a fast or cleanse, consult a health professional first. At the very least, consider a different type of fast. Fast from processed foods, white flour, white sugar and alcohol instead. That is a form of fasting that I can get behind.
Have you ever tried a fast or cleanse?
When we consume whole foods our bodies reward us with energy, an elevated mood and weight control. Our organs can function more efficiently when they aren't inundated with garbage to process. Exercise speeds the body's ability to remove toxins. We lose toxins through sweating as well.
When we don't provide it with adequate nourishment, our body must look for sources of energy. A good source of that energy is our muscle tissue. If you read this week's Ask a Trainer Wednesday you might remember Gregg's advice to Susan about the importance of developing muscle tissue. Muscle acts like a furnace in burning calories. The less muscle tissue that we have, the fewer calories we will burn.
According to an article regarding fasting diets at Web Md, our bodies are:
"programmed to combat the effects of fasting. When you eat less food, your metabolism slows down to conserve energy. Then, when you go back to your usual diet, your lowered metabolism may cause you to store more energy, meaning that you will probably gain back the weight you lost and possibly put on more weight when eating the same calories that you did before the fast. "
In addition, the article goes on to say that when you fast, your body acclimates to the situation and you lose the feelings of hunger, but once you stop the fast your appetite hormones kick in and you may feel hungrier which could lead to binge eating. In the end, you might end up gaining weight.
While there is some evidence that calorie restriction may lead to prolonged life, there is currently no evidence that fasting detoxifies the body or that the body needs detoxification through means other than the body's own organs.
I urge you, if you are considering a fast or cleanse, consult a health professional first. At the very least, consider a different type of fast. Fast from processed foods, white flour, white sugar and alcohol instead. That is a form of fasting that I can get behind.
Have you ever tried a fast or cleanse?
Friday, May 21, 2010
The Blame Game
Recently I recalled a conversation with a friend that went something like this:
Friend: I feel so sorry for my sister. She's been trying to lose weight but her husband keeps bringing home junk food.
Me: Does he hold a gun to her head and force her to eat it?
If we are honest, at one time or another we have probably all played the blame game. It is easier to blame someone else or use a situation to excuse our missteps than it is to own up to the fact that we made an unfortunate choice. See if any of these sound familiar:
Friend: I feel so sorry for my sister. She's been trying to lose weight but her husband keeps bringing home junk food.
Me: Does he hold a gun to her head and force her to eat it?
If we are honest, at one time or another we have probably all played the blame game. It is easier to blame someone else or use a situation to excuse our missteps than it is to own up to the fact that we made an unfortunate choice. See if any of these sound familiar:
"It's Christmas time, I had to eat a few cookies."
"My friends insisted on ordering nachos at the Mexican restaurant."
"My workout partner canceled at the last minute so I didn't go to the gym."
"People keep bringing doughnuts into work in the morning."
"I was invited to a party and there was nothing healthy to eat."
Now take a minute, just a minute, and imagine being on the other side of that conversation. What would you advise someone to do if they were relaying any of these excuses to you? Chances are that you could come up with a workable solution to any of these "problems" if someone else asked your opinion.
When you find yourself playing the blame game, take a step back and look at things outside of yourself. Is there a solution? Is it possible to go to the gym alone or workout at home if your workout partner can't make it? Could you bring a dish to share to the party just in case there aren't any good options? Could you have a heart-to-heart conversation with your partner or roommates if you have a hard time resisting when there is junk food in the house?
When the blame monster rears his ugly head, be ready to strike. It's within your power to stop the blame game before it starts. Be proactive, it's inevitable that sticky situations will arise. Give some advance thought to how will you handle it the next time. The Blame Game is one game you don't want to play.
"My friends insisted on ordering nachos at the Mexican restaurant."
"My workout partner canceled at the last minute so I didn't go to the gym."
"People keep bringing doughnuts into work in the morning."
"I was invited to a party and there was nothing healthy to eat."
Now take a minute, just a minute, and imagine being on the other side of that conversation. What would you advise someone to do if they were relaying any of these excuses to you? Chances are that you could come up with a workable solution to any of these "problems" if someone else asked your opinion.
When you find yourself playing the blame game, take a step back and look at things outside of yourself. Is there a solution? Is it possible to go to the gym alone or workout at home if your workout partner can't make it? Could you bring a dish to share to the party just in case there aren't any good options? Could you have a heart-to-heart conversation with your partner or roommates if you have a hard time resisting when there is junk food in the house?
When the blame monster rears his ugly head, be ready to strike. It's within your power to stop the blame game before it starts. Be proactive, it's inevitable that sticky situations will arise. Give some advance thought to how will you handle it the next time. The Blame Game is one game you don't want to play.
Wednesday, May 19, 2010
Ask A Trainer Wednesday
Welcome to the first installment "Ask A Trainer Wednesday". Each week the personal trainers from American Mobile Fitness will be answering your questions related to exercise and nutrition. The trainers at AMF have a diverse collective range of experiences and training and can answer questions related to topics such as:
• Weight Loss
• Pre- and Post-Natal Fitness
• Nutrition
• Preventative and Rehabilitative Training
• Functional Training
• Martial Arts
• Cardiovascular Exercise
• Endurance Training
This Week’s Questions
Answering your questions this week are Gregg Schwartz, personal trainer and owner of American Mobile Fitness and Camessa Pikus, personal trainer.
From Jody at Truth 2 Being Fit
Question: Growing up I heard the rule that you never let your knee go over your toes when squatting or lunging. ACE has some research & studies showing that leaning too far forward to avoid the "knees not over toes rule" actually places too much stress on the hip. They are saying that the knees can be aligned over the second toes. Apparently this rule is a newer 2003 study that showed that with the knees aligned over the 2nd toes, there was 28% more knee stress but with the leaning too far forward to avoid that, it caused 1000% more stress on the hips. Thoughts?
Answer from Gregg: There has been research going both ways. A lot of it depends on how much joint stability you have. If your knee articulates correctly and you have good joint stability and strength the knee going over the toe should not be a big deal during exercise when using body weight or light weight. People that lack the above qualities should avoid stressing the knee and make sure when exercising everything is in the correct alignment.
From Patrick at Responsibility 199
Question: Is it ok to mix into one work out session cardio and weight training? I seem to separate them and am not sure if this is necessary or ideal for results, or am I missing the boat on combining them?
Answer from Gregg: For best results it is necessary to incorporate both cardio and strength training into every workout. This will allow people to stay in the target heart rate zone. By incorporating both cardiovascular and strength into each workout, you are increasing your muscular endurance as well as gaining strength.
Answer from Cameesa: The two best times to do cardio are after weight training or as soon as you wake in the morning. Of course you can mix cardio with weight training either by doing cardio intervals or circuit training to keep the heart rate up. Also, it depends on how much time you have budgeted for working out. If you don't have a great deal of time, definitely combine them to make the most of the time you have.
From Gina at The Candid RD
Question: What is better, less reps and more weight, or less weight, and more reps ? I'm trying to get my arms nice and toned for summer!
Answer from Gregg: Both concepts are good depending on what the goal is. If you want to build bulk or muscle you want to do 3-6 reps and a very heavy weight. This should only be done with supervision. If you want to build endurance you can do 15 to 20 reps at a light weight. I think the best and most efficient thing to do is 8-12 reps at a challenging load and you will get endurance and strength at the same time.
Answer from Cameesa: I personally like to stay around 15 reps, using enough weight so that the last 2 to 3 reps are challenging. Try combining exercises and doing them back to back. For instance, you could try an overhead press followed by shoulder flies then finish with hammer curls. Rest and repeat twice. Keep in mind that we all have muscle. To get that toned look we all desire we need to reduce the amount of superficial fat that lies over the muscle. Exercise alone will only do so much. Concentrate on your nutrition as well!
From John at 2010: Time to Challenge Myself
Question: What's the best swimming routine for being able to swim 1500 meters in 9 weeks.... lap intervals or endurance swimming?
Answer from Gregg: Your best bet is to mix things up. Try separating your workouts into endurance days and interval days. Your priority should be to increase stamina first so that you can go the distance. Your second goal should be to increase speed at that distance. By combining both types of workouts throughout your week, you should be able to meet both of those challenges.
From Susan at Let's Lose Weight This Year
Question: I'm 57, 5'3" and 189. I have tried everything to lose my weight. I watch what I eat, walk the treadmill at least three times a week and limit my treat. After about two weeks on any plan, when I haven't lost any weight, I feel defeated and want to drown myself in Dr. Pepper and eat an entire cake. I took early retirement and don't get as much incidental activity as before and thought the treadmill would make up for it. This is so frustrating. Any ideas???
Answer from Gregg: The key is not only to eat right and do cardio, but to include the missing component, strength training. Strength training will increase your metabolism and turn your body into a furnace that will burn the fat. When you strength train, the muscle becomes more dense and requires more energy to survive. I would suggest scheduling a virtual training session with one of our trainers so you can be assessed and get an individualized program designed to get you the results you are looking for.
I'd like to thank Gregg Schwartz and Cameesa Pikus of American Mobile Fitness for handling the questions for this week's Ask a Trainer Wednesday. Feel free to leave any questions you might have for next week's post in the comments section or e-mail them to me at: karen.evans@bex.net.
*Always ask your physician before starting any fitness program.
• Weight Loss
• Pre- and Post-Natal Fitness
• Nutrition
• Preventative and Rehabilitative Training
• Functional Training
• Martial Arts
• Cardiovascular Exercise
• Endurance Training
This Week’s Questions
Answering your questions this week are Gregg Schwartz, personal trainer and owner of American Mobile Fitness and Camessa Pikus, personal trainer.
From Jody at Truth 2 Being Fit
Question: Growing up I heard the rule that you never let your knee go over your toes when squatting or lunging. ACE has some research & studies showing that leaning too far forward to avoid the "knees not over toes rule" actually places too much stress on the hip. They are saying that the knees can be aligned over the second toes. Apparently this rule is a newer 2003 study that showed that with the knees aligned over the 2nd toes, there was 28% more knee stress but with the leaning too far forward to avoid that, it caused 1000% more stress on the hips. Thoughts?
Answer from Gregg: There has been research going both ways. A lot of it depends on how much joint stability you have. If your knee articulates correctly and you have good joint stability and strength the knee going over the toe should not be a big deal during exercise when using body weight or light weight. People that lack the above qualities should avoid stressing the knee and make sure when exercising everything is in the correct alignment.
From Patrick at Responsibility 199
Question: Is it ok to mix into one work out session cardio and weight training? I seem to separate them and am not sure if this is necessary or ideal for results, or am I missing the boat on combining them?
Answer from Gregg: For best results it is necessary to incorporate both cardio and strength training into every workout. This will allow people to stay in the target heart rate zone. By incorporating both cardiovascular and strength into each workout, you are increasing your muscular endurance as well as gaining strength.
Answer from Cameesa: The two best times to do cardio are after weight training or as soon as you wake in the morning. Of course you can mix cardio with weight training either by doing cardio intervals or circuit training to keep the heart rate up. Also, it depends on how much time you have budgeted for working out. If you don't have a great deal of time, definitely combine them to make the most of the time you have.
From Gina at The Candid RD
Question: What is better, less reps and more weight, or less weight, and more reps ? I'm trying to get my arms nice and toned for summer!
Answer from Gregg: Both concepts are good depending on what the goal is. If you want to build bulk or muscle you want to do 3-6 reps and a very heavy weight. This should only be done with supervision. If you want to build endurance you can do 15 to 20 reps at a light weight. I think the best and most efficient thing to do is 8-12 reps at a challenging load and you will get endurance and strength at the same time.
Answer from Cameesa: I personally like to stay around 15 reps, using enough weight so that the last 2 to 3 reps are challenging. Try combining exercises and doing them back to back. For instance, you could try an overhead press followed by shoulder flies then finish with hammer curls. Rest and repeat twice. Keep in mind that we all have muscle. To get that toned look we all desire we need to reduce the amount of superficial fat that lies over the muscle. Exercise alone will only do so much. Concentrate on your nutrition as well!
From John at 2010: Time to Challenge Myself
Question: What's the best swimming routine for being able to swim 1500 meters in 9 weeks.... lap intervals or endurance swimming?
Answer from Gregg: Your best bet is to mix things up. Try separating your workouts into endurance days and interval days. Your priority should be to increase stamina first so that you can go the distance. Your second goal should be to increase speed at that distance. By combining both types of workouts throughout your week, you should be able to meet both of those challenges.
From Susan at Let's Lose Weight This Year
Question: I'm 57, 5'3" and 189. I have tried everything to lose my weight. I watch what I eat, walk the treadmill at least three times a week and limit my treat. After about two weeks on any plan, when I haven't lost any weight, I feel defeated and want to drown myself in Dr. Pepper and eat an entire cake. I took early retirement and don't get as much incidental activity as before and thought the treadmill would make up for it. This is so frustrating. Any ideas???
Answer from Gregg: The key is not only to eat right and do cardio, but to include the missing component, strength training. Strength training will increase your metabolism and turn your body into a furnace that will burn the fat. When you strength train, the muscle becomes more dense and requires more energy to survive. I would suggest scheduling a virtual training session with one of our trainers so you can be assessed and get an individualized program designed to get you the results you are looking for.
I'd like to thank Gregg Schwartz and Cameesa Pikus of American Mobile Fitness for handling the questions for this week's Ask a Trainer Wednesday. Feel free to leave any questions you might have for next week's post in the comments section or e-mail them to me at: karen.evans@bex.net.
*Always ask your physician before starting any fitness program.
Tuesday, May 18, 2010
Meet the Trainers Week Continues
Gregg Schwartz is a married father of two young sons and the owner of American Mobile Fitness. Gregg's desire to make fitness a career came about after a sport's injury in high school sent him to physical therapy. His interest in rehabilitative therapy led him to volunteer 700 hours in both a medical rehabilitation center as well as a hospital setting. He continued his education at Central Michigan University where he studied health fitness focusing on preventative and rehabilitative programs. In his final year of college he became a certified personal trainer through the American Council on Exercise. Upon completion of an internship and after graduation, Gregg worked as a personal trainer in a local fitness center for 4 years before opening American Mobile Fitness. He is also certified as a nutrition specialist, training that allows him to assist his clients with their nutritional issues as well as their fitness needs.
When Gregg trains clients he concentrates on functional training, a style of training that focuses on exercises that strengthen the muscles that the client uses in his or her daily activities. With his background in preventative therapy, he recommends that everyone, upon starting a fitness routine, seek professional help to ensure that they are using proper form while exercising to avoid unnecessary injuries.
When Gregg started American Mobile Fitness one of his goals was to make personal fitness training affordable. For this reason, he offers discounted rates for "buddy sessions" and group sessions with rates as low as $18.
Gregg has been my trainer for the past 6 months. During that time, I've not only increased my strength, I've also eliminated the knee pain associated with my osteoarthritis that once kept me from doing simple activities.
Heinrich Thomas is certified as a personal trainer through The National Council on Strength & Fitness. In addition, Heinrich, a certified 3rd Dan (degree) black belt instructor, owns and a martial arts studio in Bedford, Michigan. His love of martial arts came about during his years at Northern Michigan University where he studied Public Relations and was a member of the rugby team. He is trained in a number of disciplines including, Boxing, Shorin-Ryu Karate, Muay Thai & Ground Fighting.
In addition to training his clients, Heinrich also teaches seminars in Tae Kwon Do, Real Kickboxing and Women's Self-Defense.
I've had the pleasure of observing Heinrich train some of his clients. He works hard to motivate and encourage his clients to push themselves to achieve their goals.
*Gregg recently hired two new trainers and I will be sharing their information with you in the near future.
If you have any specific questions for Gregg or Heinrich, please feel free to leave them in the comments section or e-mail them to me at:
karen.evans@bex.net.
The answers to your questions will be posted every Wednesday.
When Gregg started American Mobile Fitness one of his goals was to make personal fitness training affordable. For this reason, he offers discounted rates for "buddy sessions" and group sessions with rates as low as $18.
Gregg has been my trainer for the past 6 months. During that time, I've not only increased my strength, I've also eliminated the knee pain associated with my osteoarthritis that once kept me from doing simple activities.
Heinrich Thomas is certified as a personal trainer through The National Council on Strength & Fitness. In addition, Heinrich, a certified 3rd Dan (degree) black belt instructor, owns and a martial arts studio in Bedford, Michigan. His love of martial arts came about during his years at Northern Michigan University where he studied Public Relations and was a member of the rugby team. He is trained in a number of disciplines including, Boxing, Shorin-Ryu Karate, Muay Thai & Ground Fighting.
In addition to training his clients, Heinrich also teaches seminars in Tae Kwon Do, Real Kickboxing and Women's Self-Defense.
I've had the pleasure of observing Heinrich train some of his clients. He works hard to motivate and encourage his clients to push themselves to achieve their goals.
*Gregg recently hired two new trainers and I will be sharing their information with you in the near future.
If you have any specific questions for Gregg or Heinrich, please feel free to leave them in the comments section or e-mail them to me at:
karen.evans@bex.net.
The answers to your questions will be posted every Wednesday.
Monday, May 17, 2010
Meet the Trainers Week: Ladies First
This week I'm launching a regular feature called "Ask a Trainer Wednesday". The personal trainers at American Mobile Fitness have generously agreed to answer your questions. Feel free to leave your questions in the comments section and answers will be posted each Wednesday. To get to know the trainers you will be asking questions of a little better, I'll be featuring their bios this week. Up first, the ladies of American Mobile Fitness.
Cameesa is the mother of three, including a 4 month-old baby boy, Hunter. Cameesa's passion for fitness came about shortly after finishing college. 80 lbs overweight and feeling unhealthy, she hired a personal trainer who helped her shed the pounds. Her new found fit lifestyle ultimately led her to become a certified trainer through the American Council on Exercise.
She enjoys working with people from all age groups and levels of fitness. She has experience working with clients living with a number of conditions including, obesity, fibromyalgia, and osteoporosis. She is also skilled in pre-natal and post natal fitness.
I had the pleasure of meeting Cameesa and her newborn son last week. Cameesa shared with me that she gained (and lost!) 60 lbs. with each of her three pregnancies. As a mother of two myself, I'm sure there are many of us who can relate to the desire to lose the baby weight.
Kathy Asmus is certified as a personal trainer through World Instructor Training Schools. She has been training clients individually and in group settings since 2006. Over the years she has been a group fitness instructor in the ares of strength training, mat pilates, aqua aerobics, kick boxing and Zumba.
Cameesa is the mother of three, including a 4 month-old baby boy, Hunter. Cameesa's passion for fitness came about shortly after finishing college. 80 lbs overweight and feeling unhealthy, she hired a personal trainer who helped her shed the pounds. Her new found fit lifestyle ultimately led her to become a certified trainer through the American Council on Exercise.
She enjoys working with people from all age groups and levels of fitness. She has experience working with clients living with a number of conditions including, obesity, fibromyalgia, and osteoporosis. She is also skilled in pre-natal and post natal fitness.
I had the pleasure of meeting Cameesa and her newborn son last week. Cameesa shared with me that she gained (and lost!) 60 lbs. with each of her three pregnancies. As a mother of two myself, I'm sure there are many of us who can relate to the desire to lose the baby weight.
Kathy Asmus is certified as a personal trainer through World Instructor Training Schools. She has been training clients individually and in group settings since 2006. Over the years she has been a group fitness instructor in the ares of strength training, mat pilates, aqua aerobics, kick boxing and Zumba.
Some of Kathy’s specialties are TRX Suspension Training, Aquatic Arthritis/Senior Fitness (AFPAI), and Primary Pilates.
In her personal time, Kathy has been studying martial arts and self-defense.
I was fortunate enough to join a few of Kathy's small group fitness sessions this past winter. It was fun working out in a small group for a change of pace. (If finances are an issue, American Mobile Fitness will help clients find a small group of individuals who are at the same fitness level and you share the cost of each session.) My group included myself and two other women. Not only did Kathy put us through a great workout, she also made sure that we got in a good stretch afterward. (I'm a stickler about that!)
Cory has been working in the field of fitness since 2000. She is a certified personal trainer and also holds a number of certifications in group fitness including, Zumba, Turbo Kick, Hip Hop Hustle, LeMond Cycling, Fitour Pilates, PiYo, and Yoga Fit. Cory also holds a Bachelor's degree in Interpersonal Communications as well as a Master's Degree in Curriculum and Teaching.
A busy mother of two, Cory knows what it's like to gain weight with pregnancy and recently lost 85 lbs through diet and exercise. She enjoys sharing tips and tricks with her clients that she picked up during her own weight loss journey.
Cory believes that everyone can find a form of exercise that they enjoy. Her specialties include weight loss for women, group fitness and sports conditioning.
Stay tuned tomorrow to meet the men of American Mobile Fitness.
If you have any questions for Cameesa, Kathy, Cory or or any of the personal trainers at American Mobile Fitness, you can leave them in the comments section. Answers to questions will be posted each Wednesday. If you prefer not to have your name/link associated with a question, please feel free to send your question to me at: karen.evans@bex.net.
Thursday, May 13, 2010
Your Fitness Questions Answered
Got a question about fitness, losing weight or healthy eating that you are dying to ask a personal trainer? Starting next week I'm launching "Ask a Trainer Wednesdays" The trainers from American Mobile Fitness have generously agreed to answer your questions.
Just leave your question in the comments section of my blog or, if you'd prefer to ask a question(s) more privately send them to me at: karen.evans@bex.net and I can post the answer without using your name or link .
Your questions will be forwarded to the trainers and I'll post the answers right here each Wednesday.
Wednesday, May 12, 2010
Through the Years
What motivates you to work out and eat right? Have your reasons changed over the years? I know my motivations at 25 were a lot different than they are currently at 45. To get a little insight into this topic, I'm teaming up with four bloggers, aged 21-52 years, to get their thoughts on what drives them to care for their bodies. I think you'll find that they each have a unique perspective.
Our youngest participant, Jenny from Exercise and Eat, is a 21 year-old college senior who will graduate in December with a degree in journalism and computer science. Jenny likes to stay active with rock climbing, sailing and traveling.
When Karen asked me to collaborate with her on a post about why I exercise, I jumped at the chance. She told me I was the youngest of the group (I’m feelin’ like a baby over here!), but any opportunity to share with y’all is welcomed by me!
I started my journey to health after gaining the dreaded “Freshman 15.” You could see my weight in my face and upper leg area the most, or at least that’s what I was most uncomfortable about, and as a Floridian college student, I felt embarrassed amongst my friends who had managed to keep their weight down or off entirely.
In my (somewhat) younger years, I was a workout snob. By that, I mean that I never thought I had to run, take a kickboxing class or lift weights (ha!) in order to keep my slim figure. I thought wrong. It took me months to get back to where I started, and I try to balance healthy eating and indulgences. Exercise plays a significant role in my life. Since I started, I’ve realized it gives me an outlet to relax during a run, or to release anger on a punching bag. Even though I’m not Michael Phelps (his female counterpart;), I love swimming. Something about the water completely relaxes me.
Overall, I suppose I mainly exercise to look good and feel good about myself. However, the fringe benefits don’t hurt- I love the added energy and how good I feel about myself when I finish a challenging Body Pump class! I’m also hoping it will help stave off illness in years to come! Now, when I step out on the beach, I may not look like Jessica Biel, my fitness role model, but I am proud of what I’ve accomplished and the muscle tone I have!
Bobbie, aka The Anonymous Fat Girl recently turned 32. She is a wife and mother of three as well as the owner of a web site design and development business. Her future plans include changing the name of her blog to "A Non-Fat Girl".
I have spent the majority of my life overeating uncontrollably and not exercising in any way whatsoever. Sitting in front of my tv or computer for hours on end was the usual activity I participated in.
Yes, I knew that the way I was leading my life wasn't conducive to good health and I knew it contributed to my obesity. Every time I visited my doctor for that annual appointment my OB/GYN would shake his finger and me and tell me I HAD to get the weight off, that my health was on the line. Why didn't I listen? Because it seemed all too hard. None of the diets had ever worked before (and they were so expensive too), so why would it be any different this time?
But then last November everything changed. One of my business clients offered to personally train me in his gym in exchange for a website design. I thought, why not? What do I have to lose? I won't have to pay for anything out of pocket; and we'll see if it works.
Not only did my client and trainer Dean set the tone for getting me off my lazy behind, but he started me down a path of health. He had some great ideas on eating right and exercising that I have applied to my life since our training sessions ended three months ago.
I know keeping things simple makes all the difference in the world. You don't need to partake in a fad diet. You don't need to have a trainer like I did. All you need is live by some simple principles:
My thoughts on what is healthy have evolved tremendously.
Eat MORE foods that come from the earth
Eat LESS processed/junk food
Move more
Get support from friends, family and the blogging community
. And the weight WILL come off.
It's not just about me losing weight and getting healthy. I have a husband and three children that are counting on me partaking in their lives. I'm still a work in progress and I still have a long way to go, but I have no doubt I will get there. I refuse to let food or obesity run my life - and I refuse to let another 30 years pass me by.
Roy of Contemplative Fitness, age 48, has been working in the field of fitness since 1980. Since that time he has worked as an instructor, personal trainer and also owned his own gym. Here are Roy's thoughts on fitness in his 40's.
I will be honest here; with respect to my amazing 20-year old daughter and my lovely fiancé, when I wake up each morning, they are not my first thought, though they are among my first of thoughts. That first though, what I do think in that first moment of consciousness each day is this,
“What will it be today?”
As in, what will be today’s daily action. Daily action is something I have been practicing since I was 12 years old.
When I wake up, I wonder; will it be a trail run, a hill climb, a paddle of the kayak in the ocean, a beach run, strength training, a bike ride with lots of hills…?
My second though is,
“How soon can it happen?”
And it always happens, I just see to it. Oh, and there are those special days, those blessed blessed days when I get to do a few of them – or all of them.
My mother, a food disciplinarian, taught me early that daily action works best when supported by good daily fuel. In fact, I think of food first, as fuel, and second, as something for the pallet. The better my fuel, the more meaningful my daily action becomes. It has been this way since my mother escorted me to a local police station when I was 12 years old. She took me to sign up for weight lifting lessons. The police had a great gym, and volunteered their time to help local kids to something positive for themselves. I was immediately hooked.
My daily action is when time stands still for me – that’s when I most believe in God, better understand my fellow man, and see the world though a clear mind. To me, daily action and good fuel are truly the stuff of life.
Jody of Truth 2 Being Fit is 52 years young. She has been passionate about fitness since her 20's and competed in and won amateur body building contests. Through her 40's and now, in her 50's, Jody participates in a number of activities including kick-boxing and plyometrics, but her first fitness love in weight lifting. Here are Jody's thoughts:
First I want to thank Karen for asking me to participate in this post. It will be interesting to see how we all look at this & if it turns out that are reasons are similar no matter what age. I do want to mention that the reasons for me losing weight & exercising when I was younger are not the same as now. When I was young, information on health & fitness was not as readily available & talked about as it is now. My prime motivation when I lost my weight way back when was to be thin (not the fat one) and to have guys like me & want to go out with me. Even in my late 20’s, it was more about looking good than anything else.
As I reached my mid 30’s, it was really becoming about being healthy, fit and maintaining that long term…. Yes, even though I still wanted to look good. I see nothing wrong with wanting to look good! As I hit my mid to late 40’s, peri-menopause or the start of the change of life hit. Man, was I glad I had established a good foundation of eating well, exercising AND lifting weights as part of that exercise. It was harder to maintain my weight, pounds wanted to stay on me & the body did not want to stay as “tight” as it used to. My ability to listen to my body & know how to change up my food & exercise helped me & is still helping me thru this time of life. The years from 50 to now have been even harder in this regard but all my hard work to this point has paid off in terms of knowing how to change things to keep me healthy & strong & fit.
In my 50’s, although still young, I hate to say but end of life does start to enter the mind. In my 50’s, I eat well and exercise to make sure I stay strong, healthy and fit for the long term. So that I can be active & take care of myself as long as possible. We also know that exercising & eating well can ward of certain diseases, cancers, diabetes, high blood pressure, osteoporosis and more! Not to be a downer but when my mom passed away from cancer just 1 week short of my 50th birthday, I was taking care of her right up to the end. At almost 50 years old, I was helping her up out of chairs & her bed, helping her to the bathroom, lifting wheel chairs in & out of cars. I know, a downer, BUT my wellness allowed me to do this for her & I know there are plenty of 30 & 40 years olds that may not have been able to do this.
Not only do I want to be able to help others, if need be, but I want to HELP MYSELF stay strong as long as possible. I feel that I am not only a good role model for older people but for younger adults too.. AND my 7 grandchildren. As one of my granddaughters said to her mom one day.. I want to be strong like Nana. That is what I am talking about!!!!!!!!!!!!!!!
I'd like to thank Jenny, Bobbie, Roy and Jody for giving us their thoughts on fitness through the years.
Care to admit your age and what motivates you to take care of yourself and your body?
The 20's
Our youngest participant, Jenny from Exercise and Eat, is a 21 year-old college senior who will graduate in December with a degree in journalism and computer science. Jenny likes to stay active with rock climbing, sailing and traveling.
When Karen asked me to collaborate with her on a post about why I exercise, I jumped at the chance. She told me I was the youngest of the group (I’m feelin’ like a baby over here!), but any opportunity to share with y’all is welcomed by me!
I started my journey to health after gaining the dreaded “Freshman 15.” You could see my weight in my face and upper leg area the most, or at least that’s what I was most uncomfortable about, and as a Floridian college student, I felt embarrassed amongst my friends who had managed to keep their weight down or off entirely.
In my (somewhat) younger years, I was a workout snob. By that, I mean that I never thought I had to run, take a kickboxing class or lift weights (ha!) in order to keep my slim figure. I thought wrong. It took me months to get back to where I started, and I try to balance healthy eating and indulgences. Exercise plays a significant role in my life. Since I started, I’ve realized it gives me an outlet to relax during a run, or to release anger on a punching bag. Even though I’m not Michael Phelps (his female counterpart;), I love swimming. Something about the water completely relaxes me.
Overall, I suppose I mainly exercise to look good and feel good about myself. However, the fringe benefits don’t hurt- I love the added energy and how good I feel about myself when I finish a challenging Body Pump class! I’m also hoping it will help stave off illness in years to come! Now, when I step out on the beach, I may not look like Jessica Biel, my fitness role model, but I am proud of what I’ve accomplished and the muscle tone I have!
The 30's
Bobbie, aka The Anonymous Fat Girl recently turned 32. She is a wife and mother of three as well as the owner of a web site design and development business. Her future plans include changing the name of her blog to "A Non-Fat Girl".
I have spent the majority of my life overeating uncontrollably and not exercising in any way whatsoever. Sitting in front of my tv or computer for hours on end was the usual activity I participated in.
Yes, I knew that the way I was leading my life wasn't conducive to good health and I knew it contributed to my obesity. Every time I visited my doctor for that annual appointment my OB/GYN would shake his finger and me and tell me I HAD to get the weight off, that my health was on the line. Why didn't I listen? Because it seemed all too hard. None of the diets had ever worked before (and they were so expensive too), so why would it be any different this time?
But then last November everything changed. One of my business clients offered to personally train me in his gym in exchange for a website design. I thought, why not? What do I have to lose? I won't have to pay for anything out of pocket; and we'll see if it works.
Not only did my client and trainer Dean set the tone for getting me off my lazy behind, but he started me down a path of health. He had some great ideas on eating right and exercising that I have applied to my life since our training sessions ended three months ago.
I know keeping things simple makes all the difference in the world. You don't need to partake in a fad diet. You don't need to have a trainer like I did. All you need is live by some simple principles:
My thoughts on what is healthy have evolved tremendously.
Eat MORE foods that come from the earth
Eat LESS processed/junk food
Move more
Get support from friends, family and the blogging community
. And the weight WILL come off.
It's not just about me losing weight and getting healthy. I have a husband and three children that are counting on me partaking in their lives. I'm still a work in progress and I still have a long way to go, but I have no doubt I will get there. I refuse to let food or obesity run my life - and I refuse to let another 30 years pass me by.
The 40's
Roy of Contemplative Fitness, age 48, has been working in the field of fitness since 1980. Since that time he has worked as an instructor, personal trainer and also owned his own gym. Here are Roy's thoughts on fitness in his 40's.
I will be honest here; with respect to my amazing 20-year old daughter and my lovely fiancé, when I wake up each morning, they are not my first thought, though they are among my first of thoughts. That first though, what I do think in that first moment of consciousness each day is this,
“What will it be today?”
As in, what will be today’s daily action. Daily action is something I have been practicing since I was 12 years old.
When I wake up, I wonder; will it be a trail run, a hill climb, a paddle of the kayak in the ocean, a beach run, strength training, a bike ride with lots of hills…?
My second though is,
“How soon can it happen?”
And it always happens, I just see to it. Oh, and there are those special days, those blessed blessed days when I get to do a few of them – or all of them.
My mother, a food disciplinarian, taught me early that daily action works best when supported by good daily fuel. In fact, I think of food first, as fuel, and second, as something for the pallet. The better my fuel, the more meaningful my daily action becomes. It has been this way since my mother escorted me to a local police station when I was 12 years old. She took me to sign up for weight lifting lessons. The police had a great gym, and volunteered their time to help local kids to something positive for themselves. I was immediately hooked.
My daily action is when time stands still for me – that’s when I most believe in God, better understand my fellow man, and see the world though a clear mind. To me, daily action and good fuel are truly the stuff of life.
The 50’s
Jody of Truth 2 Being Fit is 52 years young. She has been passionate about fitness since her 20's and competed in and won amateur body building contests. Through her 40's and now, in her 50's, Jody participates in a number of activities including kick-boxing and plyometrics, but her first fitness love in weight lifting. Here are Jody's thoughts:
First I want to thank Karen for asking me to participate in this post. It will be interesting to see how we all look at this & if it turns out that are reasons are similar no matter what age. I do want to mention that the reasons for me losing weight & exercising when I was younger are not the same as now. When I was young, information on health & fitness was not as readily available & talked about as it is now. My prime motivation when I lost my weight way back when was to be thin (not the fat one) and to have guys like me & want to go out with me. Even in my late 20’s, it was more about looking good than anything else.
As I reached my mid 30’s, it was really becoming about being healthy, fit and maintaining that long term…. Yes, even though I still wanted to look good. I see nothing wrong with wanting to look good! As I hit my mid to late 40’s, peri-menopause or the start of the change of life hit. Man, was I glad I had established a good foundation of eating well, exercising AND lifting weights as part of that exercise. It was harder to maintain my weight, pounds wanted to stay on me & the body did not want to stay as “tight” as it used to. My ability to listen to my body & know how to change up my food & exercise helped me & is still helping me thru this time of life. The years from 50 to now have been even harder in this regard but all my hard work to this point has paid off in terms of knowing how to change things to keep me healthy & strong & fit.
In my 50’s, although still young, I hate to say but end of life does start to enter the mind. In my 50’s, I eat well and exercise to make sure I stay strong, healthy and fit for the long term. So that I can be active & take care of myself as long as possible. We also know that exercising & eating well can ward of certain diseases, cancers, diabetes, high blood pressure, osteoporosis and more! Not to be a downer but when my mom passed away from cancer just 1 week short of my 50th birthday, I was taking care of her right up to the end. At almost 50 years old, I was helping her up out of chairs & her bed, helping her to the bathroom, lifting wheel chairs in & out of cars. I know, a downer, BUT my wellness allowed me to do this for her & I know there are plenty of 30 & 40 years olds that may not have been able to do this.
Not only do I want to be able to help others, if need be, but I want to HELP MYSELF stay strong as long as possible. I feel that I am not only a good role model for older people but for younger adults too.. AND my 7 grandchildren. As one of my granddaughters said to her mom one day.. I want to be strong like Nana. That is what I am talking about!!!!!!!!!!!!!!!
I'd like to thank Jenny, Bobbie, Roy and Jody for giving us their thoughts on fitness through the years.
Care to admit your age and what motivates you to take care of yourself and your body?
Monday, May 10, 2010
The Biggest Loser to Launch a Line of Athletic Apparel
If you are anything like me, you've found the selection of workout apparel on the market to be less than appealing. I'm a 45 year-old mother of two, skin tight leggings created from shiny fabrics just don't accentuate the positive. I was thrilled to hear that Australian designer Bruno Schiavi has teamed up with NBC as well as Reveille LLC to create a new 27 piece line of fitness apparel with features that we can all appreciate.
Included in the collection are longer shirts and jackets to help us avoid the problem of our shirts riding up. Compression tops and shorts with higher waistbands designed to hold the stomach in are also featured in the new line.
Schiavi is said to be an expert in body image and keeps in mind his customer's self-esteem when designing clothing. In his own words:
"I am very excited to be partnering with NBC/Reveille on designing The Biggest Loser athletic apparel line. My inspiration has been to create a functional and fashionable collection for women and men – that allows them to look and feel great. I want this collection to encourage and inspire people to take the first step to living a healthier and more active lifestyle," said Bruno Schiavi.
It's high time some comfortable, apparel came on the market. Now, if only they could bottle the motivation needed to get to the gym!
Look for items to hit the market in September to coincide with the launch of The Biggest Loser's 10th season
Friday, May 7, 2010
Mother Knows Best
In honor of Mother's Day coming up this weekend, I'd like to do a tribute to my mom and all the little things she taught me through words and example that have helped me maintain a healthy body through the years.
-For not allowing us to watch television on beautiful summer afternoons and telling us to go outside and play instead.
-For spending the whole day at the pool with us when you had dozens of things to accomplish at home.
-For asking "What's wrong?" when I obviously had a bad day instead of letting me drown my sorrows in a bag of potato chips
-For making me ride my bike to visit my friends instead of driving me.
-For buying me that cool bike with a banana seat covered in bright flowers when I was in 3rd grade.
-For letting us walk to the neighborhood park to spend the afternoon.
-For taking us on family picnics and bringing hard boiled eggs, fruit and chopped vegetables to snack on when we were tired from hours of lawn darts and frisbee playing.
-For dropping us off at the ice skating rink for open skate on Saturday afternoons in January and February
-For teaching me that the ice cream man charges way too much and that I should save my money for something that will last more than five minutes
-For taking the whole family to pick fresh strawberries every June
-For occasionally buying chocolate covered raisins, my favorite, and letting me know that only having treats occasionally makes them so much more special
-For quitting smoking when you learned of the dangers of secondhand smoke. (This one means the most to me.)
Most of all, I want to thank my mom for always being there for me no matter what. I love you Mom, you're the best!
To all the moms out there, have a wonderful Mother's Day!
Did your mother teach you any valuable health lessons?
Don't forget, there is still time to become part of the Boredom Busters Challenge and have your link included in the Boredom Busters Hall of Fame. All Posts must be up by Monday, May 10.
Thursday, May 6, 2010
Have You Taken the Challenge?
...The Boredom Busters Challenge, that is. There is still time. Just write up your Boredom Busters list and post about it on your blog by May 10. Let me know in the comments section that your post is up and I'll include your name and link in a post to be published on May 17th.
Wednesday, May 5, 2010
Dying for Perfection
Demands on the job and in our personal lives can lead to disordered eating. Image via MSNBC
Last week Bobbie from Anonymous Fat Girl did a post about striving for perfection vs. striving for a lifetime of health. Her post made me recall a research paper I did in college as part of an abnormal psychology class. The paper was a discussion of the occurrence of anorexia nervosa in teenage girls. One of the common traits among young women suffering from this condition is the need for perfection. My question then is does failure to find perfection lead to overeating?
In my research I found that young women with anorexia are often from upper class families where high levels of success are expected in all areas of life, including academics and extracurricular activities. The demands put upon these young ladies then carries over to other areas of their lives, their eating behavior and weight control being one of these areas.
Regardless of a person's social class, the demands for perfection can invade all aspects of life. For example, given the tough economic climate we face greater pressure to perform at work or face losing our livelihood. That pressure for perfection could very well lead to disordered patterns of eating. Who among us hasn't reached for the Ben and Jerry's when the going got tough?
When we find our selves faced with demands for perfection it's vital that we find strategies for coping rather than resorting to overeating for comfort. Seeking support from family and co-workers can be helpful. Finding physical outlets for releasing stress is another option.
Eating disorders of all forms have one common denominator. They can lead to ill health or even, in extreme cases, death. The self-imposed desire for perfection may be at the root of the matter. Dying for perfection is tragic and preventable.
Do you find the need for perfection to be an issue in your life?
Monday, May 3, 2010
Boredom Busters Challenge
I can honestly say that I rarely get bored. Even though I haven't worked outside of the home for four years since arthritis in my fingers derailed my career in massage therapy, I haven't let boredom get the best of me. When boredom strikes, many turn to food. We all know how that story ends, with extra pounds on our bodies and feelings of self-loathing.
Just like we need to have strategies in place for eating healthy in every situation, we also have to have strategies for times when we find ourselves bored. I've talked about this before, but I think it bares repeating. Keep a list of boredom busters and continually add to it. Not only will you kick the urge to eat when you are bored, but you'll also be accomplishing something. IMO, it's a good feeling to cross items off your list.
Lest you think that I am just talking the talk, let me give you an example of why the boredom busters list is my BFF. All winter I've been drafting a list of home improvement projects that I wanted to finish. Many of these projects involved painting furniture. Living in the Midwest, painting in my garage is not an option during the cold weather months so with the warm weather we have experienced lately, I seized the opportunity to cross a few chores off my list. For the last couple of weeks, you could find me in the garage sanding furniture, priming and painting.
It feels great to have a few projects under my belt. I never experienced boredom and I had to remind myself to take breaks for meals. But best of all, when I stepped on the scale Saturday morning, I was down 2 lbs! In reading over my list, I realized that most of the things I put on my boredom busters list involved getting off my bum and moving-sanding, painting, picking up supplies for projects. I was also running up and down the stairs to my basement to get drop cloths, masking tape, spray paint, etc..
As an added bonus, when I posted about one of my projects on my design blog, I was contacted by a representative from a paint company who offered me several gallons of paint and an opportunity to be featured on their website! Who knew that a simple boredom busters list could lead to a great opportunity.
My challenge to you: Make a list of five things that you'd like to accomplish this week that are not sedentary activities. List them here in the comments section if you'd like. Then write your own "Boredom Busters" post to let us know how you did. If you complete all five, e-mail me at karen.evans@bex.net and I'll post a link to your "Boredom Busters" post in a post entitled, "The Boredom Busters Hall of Fame". The deadline for publishing your Boredom Busters post is May 10. The Boredom Busters Hall of Fame post will be posted on May 17.
What do you say, are you up for the Boredom Busters Challenge?
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