After not being able to be on my feet for 11 weeks I can tell you that things have shifted. Although according to the scale I have only gained 1 1/2 pounds there is a definite body composition alteration.
February 4th. I am back in the gym at least part of the day with the okay from my doc to go ahead and work out ( no powerlifting) if I can work through the pain in my foot and ankle. Well, after a look in the mirror naked this morning I WILL be working through the pain. He said that I won't be doing any more injury just that all of the activity keeps my ankle and foot from working right. I am doing the Frankenstein walk right now but practicing more each day.
The whole point of this post was not to listen to me whine but to set out a challenge to all who may be interested in a weight loss / fitness challenge to begin the first week of February when all of my clients will weighing in.
Anyone interested can get involved through the blog and I will keep track of your progress through the posts.
My personal goal will be to lose 20 pounds of bodyfat by August 29th. This will also include a 10 pound muscle gain at the same time ( that's the hard part). Every weekend I will post my progress and I hope you will do the same.
If you can, take a before picture of yourself. I have arranged for the people who reach their goals to get a FREE professional photo layout. I am currently working on getting some free gear,
makeup and hair for the photo shoot.
Thursday, January 31, 2008
Friday, January 25, 2008
Free Website to help you with your goals
There is a free service with nutritional advice and trackers for you to use to help reach your goals. The site is www.prevention.com/
I hope it helps you.
I hope it helps you.
AARP article on Walking
Downsize Me: Walk to Burn Fat
Get Started
Turn on the TV and you're bound to see an ad for a miracle weight loss gimmick. With all the pills and contraptions, it seems hard to know what will help us lose weight safely. But the answer really is simple: To rid yourself of unwanted pounds all you need are your own legs, some comfortable shoes, and a little open space.
Energy In, Energy Out
When it comes to body weight, remember this: 1 pound = 3500 calories. For every pound you want to lose, you must burn 3500 calories worth of energy. The only way to do that is to move more.
Walking is one of the best forms of exercise. It uses up oxygen, causing your body to burn stored fat. For example, you'll expend about 100 calories by walking a mile. That might not seem like a lot at first, but just think about it. Most people average just under 3 miles through the course of their day. If you add an enjoyable morning jaunt or a brisk evening walk you could easily move 4 miles a day. If you walk 4 miles 4 times a week, you can burn 1600 calories! That's half a pound of fat gone. Add more steps to your day while making sure not to eat more calories than you use, and your body can't help but trim down.
Walking also strengthens muscles, which tones and shapes your body. The increased muscle mass boosts your metabolism. This means you burn calories long after you stop moving. And you don't have to get all of your walking in at once. If you don't have time for long walks, find pockets of time throughout your day for short jaunts.
Maximize Your Walk
Any form of walking burns calories and improves muscle definition. But to get the most from your walk, concentrate on these main points:
Choose distance over speed. It's better to walk at a steady pace than walk too quickly and have to quit early. As your fitness level improves, you can speed up gradually.
Go for the hills. To help build your muscles, alternate inclines. Try walking up stairs, bleachers, or hills.
Warm up slowly. Walk the first few minutes at an easy pace to get your body prepared. If your start is too brisk, you risk burning only the immediate sugar supply in your body rather than the stored fat you want to lose.
Physical activity doesn't have to be hard to produce results; it just has to be steady. Walking lets you work your muscles and burn off stored fat. It's simple, enjoyable, and a good weapon in the battle against body fat.
Get Started
Turn on the TV and you're bound to see an ad for a miracle weight loss gimmick. With all the pills and contraptions, it seems hard to know what will help us lose weight safely. But the answer really is simple: To rid yourself of unwanted pounds all you need are your own legs, some comfortable shoes, and a little open space.
Energy In, Energy Out
When it comes to body weight, remember this: 1 pound = 3500 calories. For every pound you want to lose, you must burn 3500 calories worth of energy. The only way to do that is to move more.
Walking is one of the best forms of exercise. It uses up oxygen, causing your body to burn stored fat. For example, you'll expend about 100 calories by walking a mile. That might not seem like a lot at first, but just think about it. Most people average just under 3 miles through the course of their day. If you add an enjoyable morning jaunt or a brisk evening walk you could easily move 4 miles a day. If you walk 4 miles 4 times a week, you can burn 1600 calories! That's half a pound of fat gone. Add more steps to your day while making sure not to eat more calories than you use, and your body can't help but trim down.
Walking also strengthens muscles, which tones and shapes your body. The increased muscle mass boosts your metabolism. This means you burn calories long after you stop moving. And you don't have to get all of your walking in at once. If you don't have time for long walks, find pockets of time throughout your day for short jaunts.
Maximize Your Walk
Any form of walking burns calories and improves muscle definition. But to get the most from your walk, concentrate on these main points:
Choose distance over speed. It's better to walk at a steady pace than walk too quickly and have to quit early. As your fitness level improves, you can speed up gradually.
Go for the hills. To help build your muscles, alternate inclines. Try walking up stairs, bleachers, or hills.
Warm up slowly. Walk the first few minutes at an easy pace to get your body prepared. If your start is too brisk, you risk burning only the immediate sugar supply in your body rather than the stored fat you want to lose.
Physical activity doesn't have to be hard to produce results; it just has to be steady. Walking lets you work your muscles and burn off stored fat. It's simple, enjoyable, and a good weapon in the battle against body fat.
Thursday, January 24, 2008
Off with the Crutches
It is back to the gym soon. The cast is off and I have been practicing walking with a cane instead of the crutches. It hurts like the devil but rehab always does. I am doing my own physical therapy on my foot and ankle. That is not something I would recommend but I am notoriously cheap and have lousy insurance.
For all of my clients, it is the week of Feb 4th that the training resumes. First note of business will be weigh ins.
For all of my clients, it is the week of Feb 4th that the training resumes. First note of business will be weigh ins.
Thursday, January 17, 2008
Exercising With a Broken Foot
After having been off of my feet for 9 weeks with two broken bones in my foot I can tell you first hand that exercising with this kind of injury is very difficult but notice I did not say impossible.
Of course since I can't put any weight on my foot lower body work is out of the question for now. The most I have been doing is some isometric squeezing of the quads, hamstrings and glutes to remind them that I will be calling them to action soon.
200 reps of ab work each day and some light arm and shoulders. Anything that can be done sitting in a chair. The reason the arm and shoulder work has to be light is I do have to actually get the dumbells out of the rack and to the chair while on crutches.
If anyone has pointers to working out with injuries it would be greatly appreciated.
Of course since I can't put any weight on my foot lower body work is out of the question for now. The most I have been doing is some isometric squeezing of the quads, hamstrings and glutes to remind them that I will be calling them to action soon.
200 reps of ab work each day and some light arm and shoulders. Anything that can be done sitting in a chair. The reason the arm and shoulder work has to be light is I do have to actually get the dumbells out of the rack and to the chair while on crutches.
If anyone has pointers to working out with injuries it would be greatly appreciated.
Thursday, January 10, 2008
Exercise to Build Strong Bones
Exercising to build strong bones
Exercising on a regular basis can help build your bones, but the kind of exercise you choose is what makes a difference. There are basically two kinds of exercise - aerobic and weight-bearing.
Some aerobic exercises, like swimming and bicycling outdoors or on a stationary bike, are certainly good for you, but they don't do much for your bones. The ones that help build and strengthen bone are the weight-bearing kind. Weight-bearing exercises, some of which can be aerobic, are those that force you to put weight, and therefore stress, on your muscles and bones.
Weight-lifting, walking, hiking, and step aerobic classes are all activities that require your muscles to work against gravity. For weights you can even use soup cans and water bottles. See the list below for more good examples of this kind of exercise.
Weight-bearing exercises that may be right for you:
gardening
stair climbing
chair exercises
tennis
walking
weight lifting
aerobics
dancing
Ideally, you should do some kind of weight-bearing exercise on a regular basis. In addition, weight-bearing exercise stimulates the formation of new bone.
Exercise strengthens the muscles that pull or tug on bones, an action that keeps bones strong.
Exercise improves balance, strength, and coordination, which reduces the risk of falling and breaking a bone.
Talk to your doctor about the best weight-bearing exercise for you
In general, exercise is a good thing. However, if you already have osteoporosis, or if you have any other medical conditions, some activities may not be good choices for you. Have a discussion with your doctor or other healthcare provider about the exercises and activities that would be best for you, especially before starting any new exercise programme.
When you start any new programme, start slowly and build gradually. If you develop any pain, check with your doctor or other health care provider immediately.
Exercise to prevent falls
Exercise counts in fall prevention. You've probably heard about the benefits of exercise. It helps make your bones stronger, improves your overall health, and can even brighten your outlook.
But did you know that exercise might reduce your risk of falling by improving your balance, muscle strength and coordination? It may even help you avoid a serious injury if you do fall.
Tips for developing an individualised exercise programme
1. Talk to your healthcare provider before you start. While the right exercise programme offers great benefits, the wrong exercises can lead to injury or serious illness. Discuss your exercise plan with your healthcare provider and keep in mind these special precautions:
Anyone aged over 40 should have a thorough medical exam before beginning an exercise programme.
If a woman has a significant amount of bone loss, some exercises may actually increase her risk of fracture. For example, sit-ups and toe touches increase the risk of fracture in women with osteoporosis of the spine.
A woman at high risk for heart disease may need a stress test before starting an exercise programme.
2. Develop a programme that is right for you. Depending on your needs and current health status, here are some exercises that your healthcare provider may suggest, to reduce your risk of falling and improve your overall health:
Strength training (lifting small weights or exercising with elastic bands): this improves balance, increases muscle strength, and makes bones stronger. A weight can be something as simple as a can of soup or a water bottle.
Stretching: this improves flexibility, makes it easier to move, and lowers the risk of injury.
Tai chi (a popular exercise using gentle, slow movements to relax muscles): this improves balance, flexibility, and state of mind.
Weight-bearing, low-impact aerobic exercises such as walking, dancing, and climbing stairs: these increase muscle strength and co-ordination, improve balance, and make bones stronger, without putting too much stress on joints and muscles.
Consider one of the most natural forms of exercise - walking. This is an easy, effective way to strengthen muscles, increase bone strength, and improve overall health. Here are some tips for starting a programme:a. Start out slowly - try walking four times a week for 10-20 minutes.b. Choose a time of day when it is not too warm and you have not just eaten.c. Pay attention to any pain, shortness of breath, or nausea that occurs during the walk, and stop if any of these symptoms occur. Discuss any symptoms with your healthcare provider before exercising again.d. Increase the workout gradually: 1/4 mile (0.4km) each day the first two weeks, 1/2 mile (0.8km) each day the third week, 3/4 mile (1.2km) the fourth week, and one mile (1.6km) by the fifth week.e. Wear comfortable shoes that fit properly.f. Wear cotton or wool socks to absorb perspiration.
3. The key to a successful exercise programme is to stick with it! Exercise works only if you keep at it. Once you stop your exercise routine, the benefits lessen after two weeks, and disappear completely after a few months. Here are some suggestions to help you stick with your programme:
Choose an exercise that is not too difficult, time-consuming, or boring.
If possible, exercise with a friend or as part of a group.
Be realistic about what you can do.
Make exercise a regular part of your daily routine.
4. Where to learn more about exercise programmes: If you are just beginning to exercise or haven't exercised in a long time, an exercise class is a good idea. A trained instructor helps ensure that you are doing your exercises the right way.
Depending on your special needs, your healthcare provider may recommend a specific programme or suggest that you consult a physical therapist to develop your own programme.
Other sources of information include the following:
Community-based exercise programmes may be available for seniors. Check your phone directory for senior centres.
Parks and recreation departments, local YMCAs, Sport and Recreation NZ (SPARC) or your local Age Concern branch.
Some exercise videos offer routines designed for seniors, including walking, tai chi, aerobics, and special programmes for people with chronic medical conditions. Visit your local video store or library.
Original material supplied by LivingWith, edited by everybody
Exercising on a regular basis can help build your bones, but the kind of exercise you choose is what makes a difference. There are basically two kinds of exercise - aerobic and weight-bearing.
Some aerobic exercises, like swimming and bicycling outdoors or on a stationary bike, are certainly good for you, but they don't do much for your bones. The ones that help build and strengthen bone are the weight-bearing kind. Weight-bearing exercises, some of which can be aerobic, are those that force you to put weight, and therefore stress, on your muscles and bones.
Weight-lifting, walking, hiking, and step aerobic classes are all activities that require your muscles to work against gravity. For weights you can even use soup cans and water bottles. See the list below for more good examples of this kind of exercise.
Weight-bearing exercises that may be right for you:
gardening
stair climbing
chair exercises
tennis
walking
weight lifting
aerobics
dancing
Ideally, you should do some kind of weight-bearing exercise on a regular basis. In addition, weight-bearing exercise stimulates the formation of new bone.
Exercise strengthens the muscles that pull or tug on bones, an action that keeps bones strong.
Exercise improves balance, strength, and coordination, which reduces the risk of falling and breaking a bone.
Talk to your doctor about the best weight-bearing exercise for you
In general, exercise is a good thing. However, if you already have osteoporosis, or if you have any other medical conditions, some activities may not be good choices for you. Have a discussion with your doctor or other healthcare provider about the exercises and activities that would be best for you, especially before starting any new exercise programme.
When you start any new programme, start slowly and build gradually. If you develop any pain, check with your doctor or other health care provider immediately.
Exercise to prevent falls
Exercise counts in fall prevention. You've probably heard about the benefits of exercise. It helps make your bones stronger, improves your overall health, and can even brighten your outlook.
But did you know that exercise might reduce your risk of falling by improving your balance, muscle strength and coordination? It may even help you avoid a serious injury if you do fall.
Tips for developing an individualised exercise programme
1. Talk to your healthcare provider before you start. While the right exercise programme offers great benefits, the wrong exercises can lead to injury or serious illness. Discuss your exercise plan with your healthcare provider and keep in mind these special precautions:
Anyone aged over 40 should have a thorough medical exam before beginning an exercise programme.
If a woman has a significant amount of bone loss, some exercises may actually increase her risk of fracture. For example, sit-ups and toe touches increase the risk of fracture in women with osteoporosis of the spine.
A woman at high risk for heart disease may need a stress test before starting an exercise programme.
2. Develop a programme that is right for you. Depending on your needs and current health status, here are some exercises that your healthcare provider may suggest, to reduce your risk of falling and improve your overall health:
Strength training (lifting small weights or exercising with elastic bands): this improves balance, increases muscle strength, and makes bones stronger. A weight can be something as simple as a can of soup or a water bottle.
Stretching: this improves flexibility, makes it easier to move, and lowers the risk of injury.
Tai chi (a popular exercise using gentle, slow movements to relax muscles): this improves balance, flexibility, and state of mind.
Weight-bearing, low-impact aerobic exercises such as walking, dancing, and climbing stairs: these increase muscle strength and co-ordination, improve balance, and make bones stronger, without putting too much stress on joints and muscles.
Consider one of the most natural forms of exercise - walking. This is an easy, effective way to strengthen muscles, increase bone strength, and improve overall health. Here are some tips for starting a programme:a. Start out slowly - try walking four times a week for 10-20 minutes.b. Choose a time of day when it is not too warm and you have not just eaten.c. Pay attention to any pain, shortness of breath, or nausea that occurs during the walk, and stop if any of these symptoms occur. Discuss any symptoms with your healthcare provider before exercising again.d. Increase the workout gradually: 1/4 mile (0.4km) each day the first two weeks, 1/2 mile (0.8km) each day the third week, 3/4 mile (1.2km) the fourth week, and one mile (1.6km) by the fifth week.e. Wear comfortable shoes that fit properly.f. Wear cotton or wool socks to absorb perspiration.
3. The key to a successful exercise programme is to stick with it! Exercise works only if you keep at it. Once you stop your exercise routine, the benefits lessen after two weeks, and disappear completely after a few months. Here are some suggestions to help you stick with your programme:
Choose an exercise that is not too difficult, time-consuming, or boring.
If possible, exercise with a friend or as part of a group.
Be realistic about what you can do.
Make exercise a regular part of your daily routine.
4. Where to learn more about exercise programmes: If you are just beginning to exercise or haven't exercised in a long time, an exercise class is a good idea. A trained instructor helps ensure that you are doing your exercises the right way.
Depending on your special needs, your healthcare provider may recommend a specific programme or suggest that you consult a physical therapist to develop your own programme.
Other sources of information include the following:
Community-based exercise programmes may be available for seniors. Check your phone directory for senior centres.
Parks and recreation departments, local YMCAs, Sport and Recreation NZ (SPARC) or your local Age Concern branch.
Some exercise videos offer routines designed for seniors, including walking, tai chi, aerobics, and special programmes for people with chronic medical conditions. Visit your local video store or library.
Original material supplied by LivingWith, edited by everybody
Tuesday, January 8, 2008
Speeding up your Metabolism
Everybody knows one. The girl or guy that can shovel away food and never gain an ounce or that eats only junk food but stays thin. These folks have a fast and effecient metabolism. You aren't stuck with the slow and plodding ne that you may have now. There are three specific ways that you can speed your metabolism up.
Step One: Increase your Basal Metabolic Level
* Increasing your lean body mass ( put on some muscle)
* Increasing your mitochondrial activity ( with consistent and intense training )
* Strength training
Step Two: Activity Level
* More frequent workouts ( brief and often )
* More intense training
* Extra workouts
* Living a less sedentary life
Step Three: Thermic Effect of Food
* Increased calorie intake
* More frequent meals
* Higher protein intake
* Substitute starchy carbs ( potatoes, rice, corn) with fibrous carbs ( green beans, salad greens, broccoli)
* Take in healthy fats ( fish oils, nuts, olive oil)
Step One: Increase your Basal Metabolic Level
* Increasing your lean body mass ( put on some muscle)
* Increasing your mitochondrial activity ( with consistent and intense training )
* Strength training
Step Two: Activity Level
* More frequent workouts ( brief and often )
* More intense training
* Extra workouts
* Living a less sedentary life
Step Three: Thermic Effect of Food
* Increased calorie intake
* More frequent meals
* Higher protein intake
* Substitute starchy carbs ( potatoes, rice, corn) with fibrous carbs ( green beans, salad greens, broccoli)
* Take in healthy fats ( fish oils, nuts, olive oil)
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