The following is from an e-mail my sister sent me a couple of months back. We have all been there in one way or another which is why this is funny ha ha! Remember though that whatever your past experiences have been with getting fit do not have to define your present course! Let go of the past and move forward into a bright and successful present/future!!! Now enjoy a good chuckle ;-)
A WOMAN'S WEEK AT THE GYM
If you read this without laughing out loud, there is something wrong with you. This is dedicated to everyone who ever attempted to get into a regular workout routine.
Dear Diary,
For my birthday this year, I purchased a week of personal training at the local health club. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.
I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.
Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.
________________________________
MONDAY:
Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god-- with blond hair, dancing eyes, and a dazzling white smile. Woo Hoo!!
Christo gave me a tour and showed me the machines... I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring! Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!!
________________________________
TUESDAY:
I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.
_______________________________
WEDNESDAY:
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot.
Christo was impatient with me, insisting that my screams bothered other club members.. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying.
My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other crap too.
_______________________________
THURSDAY:
Butt hole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late-- it took me that long to tie my shoes.
He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny witch to find me. Then, as punishment, he put me on the rowing machine-- which I sank.
_________________________________
FRIDAY:
I hate that jackass Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.
Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the darn barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?
________________________________
SATURDAY:
Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.
________________________________
SUNDAY:
I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun-- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Joints a Poppin'
To answer a question personal trainers get a lot regarding that popping, cracking noise in the joints during exercises, I thought I'd post an excerpt from Oxygen Magazine (http://www.oxygenmag.com/) February 2012 issue.
"Dear Dr. Solomon: I keep hearing my joints crack during movement, whether I am exercising or not. How do I get it to stop? ~ Nina, via e-mail
Dear Nina: As long as you are not experiencing any pain, there is probably nothing to worry about. The cracking or popping noise you hear could be caused by a ligament or tendon temporarily shifting out of place. It could also be attributed to cavitation, a normal process related to pressure changes within the joint space. The joint space contains a viscous lubricant, known as synovial fluid, and dissolved gases such as oxygen, nitrogen and carbon dioxide. These gases can be coaxed out of solution and audibly pop with joint movement.
If the noise bothers you, speak to your doctor and consider seeing a physical therapist. By strengthening the right muscles, you can reduce the overall strain on the "noisy joint." However, if any recurring cracking is also accompanied with pain, it may be the result of an anatomical abnormality or injury, and you should seek advice from you doctor directly."
Law of Facilitation The body subscribes to the law of facilitation, meaning that the body will achieve the desired movement following the path of least resistance. If your body has any mobility-stability compromises, you will end up with dysfunctional movement causing inevitable breakdowns at your weakest link. This is corrected by focusing on moving correctly as opposed to just moving. A great example is the squat and the push up. If you just move through either of these movements regardless of incorrect movement just to say you got the move done, you are actually causing layers of damage to muscular and joint function which will impede your progress to moving correctly in those and other movements. An excellent way to get in touch, stay in touch, as well as improve your mobility-stability issues is to STRETCH. Yoga is an excellent way to accomplish this. When you are stretching, regardless of what modality you use, pay attention to what is tight and what is overcompensating for your “weak links” and communicate those findings to me during our sessions. We can work together to improve your movements so your body doesn’t have to “compromise” to move.
Not working with me? If you find that you are moving incorrectly resulting in any pain, be sure to seek the assistance of a professional to aide you in your movement to correct any misalignment and incorrect form. I am always an e-mail away to answer questions at cagib1@charter.net.
"Dear Dr. Solomon: I keep hearing my joints crack during movement, whether I am exercising or not. How do I get it to stop? ~ Nina, via e-mail
Dear Nina: As long as you are not experiencing any pain, there is probably nothing to worry about. The cracking or popping noise you hear could be caused by a ligament or tendon temporarily shifting out of place. It could also be attributed to cavitation, a normal process related to pressure changes within the joint space. The joint space contains a viscous lubricant, known as synovial fluid, and dissolved gases such as oxygen, nitrogen and carbon dioxide. These gases can be coaxed out of solution and audibly pop with joint movement.
If the noise bothers you, speak to your doctor and consider seeing a physical therapist. By strengthening the right muscles, you can reduce the overall strain on the "noisy joint." However, if any recurring cracking is also accompanied with pain, it may be the result of an anatomical abnormality or injury, and you should seek advice from you doctor directly."
Law of Facilitation The body subscribes to the law of facilitation, meaning that the body will achieve the desired movement following the path of least resistance. If your body has any mobility-stability compromises, you will end up with dysfunctional movement causing inevitable breakdowns at your weakest link. This is corrected by focusing on moving correctly as opposed to just moving. A great example is the squat and the push up. If you just move through either of these movements regardless of incorrect movement just to say you got the move done, you are actually causing layers of damage to muscular and joint function which will impede your progress to moving correctly in those and other movements. An excellent way to get in touch, stay in touch, as well as improve your mobility-stability issues is to STRETCH. Yoga is an excellent way to accomplish this. When you are stretching, regardless of what modality you use, pay attention to what is tight and what is overcompensating for your “weak links” and communicate those findings to me during our sessions. We can work together to improve your movements so your body doesn’t have to “compromise” to move.
Not working with me? If you find that you are moving incorrectly resulting in any pain, be sure to seek the assistance of a professional to aide you in your movement to correct any misalignment and incorrect form. I am always an e-mail away to answer questions at cagib1@charter.net.
Monday, February 27, 2012
Choose Strength Over Defeat!
I saw this on a friend's Facebook page this morning: "
"Our real blessings often appear to us in the shape of pains, losses, and disappointments, but let us have patience and we soon shall see them in their proper figures." ~Joseph Addison
"Our real blessings often appear to us in the shape of pains, losses, and disappointments, but let us have patience and we soon shall see them in their proper figures." ~Joseph Addison
Saturday, February 25, 2012
New Address & Newsletter
I am very happy to report you can still find my blog at veryeffective.blogspot.com but now you can also find it at veryeffectivefitness.com.
Also, very excited that beginning next week I will be sending out an e-newsletter with the assistance of IDEA Health and Fitness Association. So if you have been following my blog but know I do not yet have your e-mail address and would like to be included in these informative monthly newsletters, please e-mail me at cagib1@charter.net and I will add you to the recipient list.
Also, very excited that beginning next week I will be sending out an e-newsletter with the assistance of IDEA Health and Fitness Association. So if you have been following my blog but know I do not yet have your e-mail address and would like to be included in these informative monthly newsletters, please e-mail me at cagib1@charter.net and I will add you to the recipient list.
Friday, February 24, 2012
Thursday, February 23, 2012
Alcoholic Beverages
Note that alcohol contains 7 calories per gram and add up very quickly. Just as restaurant plate sizes and portions have increased beyond reason and healthy amounts so too have the "pour" sizes. A glass of wine is not a "serving" glass of wine as an example....If you are drinking a full glass of wine, that is closer to 2 1/2 to 3 servings depending on the size of your glass. Beyond the calories and the sugar involved with drinking alcohol (and of course health concerns if you are drinking in abundance on a regular basis), a big thing to keep in mind is that alcohol SLOWS down your metabolism in a major way. I am no teetotaler by any means, but just as with your food, know that alcohol is a PI and should be handled as such so as not to derail your fat loss goals. Don't know what a PI is or how to track your food intake: Eating Supportively
Following is from: What is One Drink
Beer: 22 oz 5% beer = 2.2 drinks 40 oz bottle = 4 drinks 5% beer [3.3 of 4% beer]
Malt Liquor: 22 oz 6% malt liquor = 2.75 drinks 40 oz bottle = 5 drinks 6% malt liquor0.5 oz ethyl alcohol / % alcohol by volume = serving size (oz)
For Typical Hard Alcohol Brands— 80 proof: (0.5 / .40 (80 proof is 40 % alcohol) = 1.25 ounces)
1 serving = 1.25 oz 4 servings = 5.0 oz 7 servings = 8.75 oz
2 servings = 2.50 oz 5 servings = 6.25 oz 8 servings = 10.0 oz
3 servings = 3.75 oz 6 servings = 7.5 oz 9 servings = 11.25 oz
Know Your Numbers
From: Eating Supportively
Nutritional Targets: So what are these targets? Well, it can be different depending on who you ask. Let's start with some basics: Protein contains 4 calories per gram and it is recommended that approximately 10-35% of your daily calories come from protein. Carbohydrates also contain 4 calories per gram and comes from fruits, vegetables, and whole grains, and it is recommended that approximately 45-65% of your daily calories come from carbohydrates. Fats contain 9 calories per gram and it is recommended that approximately 20-35% of your daily calories come from fat (less than 10% from saturated fats and the majority from polyunsaturated and monounsaturated fats).
The next piece of the puzzle is determining your specific resting metabolic rate (RMR) which represents the number of calories it takes to fuel your body (ventilation, blood circulation, temperature regulation, digestion, etc.). The Mifflin-St. Jeor equation is the most accurate estimation of RMR and is outlined below. Some info you need to know to complete the formula are your weight in kilograms (1kg=2.2 lbs and you can easily convert by dividing pounds by 2.2), your height in centimeters (1 inch=2.54 cm and you can easily convert by multiplying inches by 2.54).
For men: RMR = 9.99 x wt(kg) + 6.25 x ht(cm) - 4.92 x age(yrs) + 5
For women: RMR = 9.99 x wt(kg) + 6.25 x ht(cm) - 4.92 x age(yrs) - 161
The RMR value derived from the predication equation is then multiplied by the appropriate activity correction factor below to determine your total daily energy expenditure (TDEE). Note that this equation is more accurate for obese than non-obese individuals.
*Sedentary (little or no exercise): 1.200
*Lightly active (light exercise/sports one to three days per week): 1.375
*Moderately active (moderate exercise/sports six to seven days per week): 1.550 (if you workout with me this is the calculator you would use)
*Very active (hard exercise/sports six to seven days per week): 1.725
*Extra active (very hard exercise/sports and physical job): 1.900
Example:
For a moderately active 38 year old 140 lb 5'6" female then;
weight in kg = 64 (140/2.2)
height in cm = 168 (66 x 2.54)
RMR = 1,341 ((9.99 x 64) + (6.25 x 168) - (4.92 x 38) - 161)
TDEE = 2,079 (1,341 x 1.550)
The Dietary Guidelines recommend that those trying to lose weight aim for a 500 calorie deficit per day, achieved through decreased calorie intake and/or increased physical activity. Even for fat loss you would take the above derived number and decrease it by 500 for your total daily caloric total. From there you can break out the particular nutritional targets: protein, carbohydrates, and fat based on the previously provided information.
Example:
If your TDEE is 2,079 then your total daily caloric intake should be 1,579 (2,079 - 500) then;
Protein would be 474 calories and 118 grams (1,579 x 30% / 4)
Carbohydrates would be 711 calories and 178 grams (1,579 x 45% / 4)
Fats would be 395 calories and 44 grams (1,579 x 25% / 9)
Be sure to reevaluate your nutritional targets about every 5 to 10 pounds lost.
Nutritional Targets: So what are these targets? Well, it can be different depending on who you ask. Let's start with some basics: Protein contains 4 calories per gram and it is recommended that approximately 10-35% of your daily calories come from protein. Carbohydrates also contain 4 calories per gram and comes from fruits, vegetables, and whole grains, and it is recommended that approximately 45-65% of your daily calories come from carbohydrates. Fats contain 9 calories per gram and it is recommended that approximately 20-35% of your daily calories come from fat (less than 10% from saturated fats and the majority from polyunsaturated and monounsaturated fats).
The next piece of the puzzle is determining your specific resting metabolic rate (RMR) which represents the number of calories it takes to fuel your body (ventilation, blood circulation, temperature regulation, digestion, etc.). The Mifflin-St. Jeor equation is the most accurate estimation of RMR and is outlined below. Some info you need to know to complete the formula are your weight in kilograms (1kg=2.2 lbs and you can easily convert by dividing pounds by 2.2), your height in centimeters (1 inch=2.54 cm and you can easily convert by multiplying inches by 2.54).
For men: RMR = 9.99 x wt(kg) + 6.25 x ht(cm) - 4.92 x age(yrs) + 5
For women: RMR = 9.99 x wt(kg) + 6.25 x ht(cm) - 4.92 x age(yrs) - 161
The RMR value derived from the predication equation is then multiplied by the appropriate activity correction factor below to determine your total daily energy expenditure (TDEE). Note that this equation is more accurate for obese than non-obese individuals.
*Sedentary (little or no exercise): 1.200
*Lightly active (light exercise/sports one to three days per week): 1.375
*Moderately active (moderate exercise/sports six to seven days per week): 1.550 (if you workout with me this is the calculator you would use)
*Very active (hard exercise/sports six to seven days per week): 1.725
*Extra active (very hard exercise/sports and physical job): 1.900
Example:
For a moderately active 38 year old 140 lb 5'6" female then;
weight in kg = 64 (140/2.2)
height in cm = 168 (66 x 2.54)
RMR = 1,341 ((9.99 x 64) + (6.25 x 168) - (4.92 x 38) - 161)
TDEE = 2,079 (1,341 x 1.550)
The Dietary Guidelines recommend that those trying to lose weight aim for a 500 calorie deficit per day, achieved through decreased calorie intake and/or increased physical activity. Even for fat loss you would take the above derived number and decrease it by 500 for your total daily caloric total. From there you can break out the particular nutritional targets: protein, carbohydrates, and fat based on the previously provided information.
Example:
If your TDEE is 2,079 then your total daily caloric intake should be 1,579 (2,079 - 500) then;
Protein would be 474 calories and 118 grams (1,579 x 30% / 4)
Carbohydrates would be 711 calories and 178 grams (1,579 x 45% / 4)
Fats would be 395 calories and 44 grams (1,579 x 25% / 9)
Be sure to reevaluate your nutritional targets about every 5 to 10 pounds lost.
Tuesday, February 21, 2012
Amen!
Not Gender Specific....Man or Woman, start each day as God instructs you and each day will be the better for it!!!! God Bless!
"Not that I speak in respect of want: for I have learned, in whatsoever state I am; therewith to be content. I know both how to be abased, and I know how to abound: every where and in all things I am instructed both to be full and to be hungry, both to abound and to suffer need. I can do all things through Christ which strengtheneth me." ~Philippians 4:11-13
Bible Challenge ... How is it going?
Monday, February 20, 2012
Inspired Abs
Here is an Oxygen Magazine (http://www.oxygenmag.com/) inspired Ab Finisher:
3 Sets for an in between workout ab routine or 1 Set following a workout as an ab finisher:
Cross Mountain Climbers 12 Reps
14 Burpees
Sit Ups w/Rotation 12 Reps (if you cannot sit up only using your abs, then do 12 crunches followed by 12 twists)....Twist slowly like you are wringing out a dishrag....
12 Burpees
Windshield Wipers 12 Reps (lying on your back, legs straight up in the air, using your abs take your legs to the left parallel to the floor, then to the right, and repeat)
12 Burpees
Crunch w/Leg Extension 12 Reps (lying on your back w/your legs pulled in toward you (but not to a tuck) calves parallel to the floor, crunch your torso up while your feet extend out)
12 Burpees
Leave a comment with any questions. Have fun!!! ;-)
3 Sets for an in between workout ab routine or 1 Set following a workout as an ab finisher:
Cross Mountain Climbers 12 Reps
14 Burpees
Sit Ups w/Rotation 12 Reps (if you cannot sit up only using your abs, then do 12 crunches followed by 12 twists)....Twist slowly like you are wringing out a dishrag....
12 Burpees
Windshield Wipers 12 Reps (lying on your back, legs straight up in the air, using your abs take your legs to the left parallel to the floor, then to the right, and repeat)
12 Burpees
Crunch w/Leg Extension 12 Reps (lying on your back w/your legs pulled in toward you (but not to a tuck) calves parallel to the floor, crunch your torso up while your feet extend out)
12 Burpees
Leave a comment with any questions. Have fun!!! ;-)
Friday, February 17, 2012
Thursday, February 16, 2012
Weigh/Measure/Assess
Tomorrow (& Saturday) are the halfway point in our 12 week Challenge! Current Fitness Challenge You need to weigh/measure & assess your initial goals and the past 6 weeks. If you need to restructure your strategy, now is the time to do it as with 6 weeks left there is a lot of time to make progress towards your goals. Assessing where you are in this Challenge or in life is not about beating yourself up for what didn't work. How is that productive? It is about honestly looking at what has transpired; what are reasons things didn't work or things did work and making the necessary changes; what are the excuses you use and how can you overcome them. If you are "officially" participating in this Challenge, send me your e-mails. If not, and you need some help....I'm here! cagib1@charter.net
Haven't been participating in the Challenge but would like to? Start from the beginning and use these next 6 weeks as a mini Challenge to get prepared and set for the Challenge following this one....It's going to be a whole new ball game as far as Challenges go. It will be one filled with physical goals and achievements! Can't wait to get started!!!!
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." ~Vincent Lombardi
Haven't been participating in the Challenge but would like to? Start from the beginning and use these next 6 weeks as a mini Challenge to get prepared and set for the Challenge following this one....It's going to be a whole new ball game as far as Challenges go. It will be one filled with physical goals and achievements! Can't wait to get started!!!!
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." ~Vincent Lombardi
Wednesday, February 15, 2012
Thought for the Day
"It was a combination of mental and physical effort. The body can do incredible things as long as the mind supports it." ~Liam McIntyre regarding his preparation for the movie Spartacus
Tuesday, February 14, 2012
Heart Size
Did you know that your heart size enlarges with regular exercise? No joke, with regular resistance and endurance training, your heart grows in size along with your heart volume increase as an adaptation to increased work demand. The contrast is also true in that it will decrease back to pre-training measures within several weeks after training has ceased. The increased size makes your heart perform more efficiently. So train on knowing that your heart is bigger ;-) Now go put that big heart of yours to good use!!! Happy Heart Day!
Monday, February 13, 2012
Tricks & Tips
Everyone always wants to know what's the trick to weight loss...What's the short cut? There isn't one is the correct answer. But, if you are consistent with your nutrition (Eating Supportively) and with your workouts, there are some helpful tips you can try. First know that the information contained on this blog is not medical advice and is not intended to replace the advice or attention of health-care professionals. I am not a registered dietician. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. That said....
*Cayenne pepper, ginger, jalapenos, any capsaicin filled spice/pepper is an excellent way to season with full body flavor and remain low sodium while increasing your metabolic rate.
*1/2 to 1 TBL pure, raw Honey with 2 TBL of raw, unfiltered Apple Cider Vinegar (mixed with 4-8 oz of warm water) before breakfast and again after dinner is a great way to stay healthy (helps fight allergies, boosts your immune system, and increases your metabolism).
*Eating cinnamon when you indulge on high-glycemic carbohydrates is a great way to minimize the insulin spike that occurs when eating such carbs.
Remember: "In this age, which believes that there is a short cut to everything, the greatest lesson to be learned is that the most difficult way is, in the long run, the easiest." ~Henry Miller
Slow and steady (and consistent) really does win the race!!!
*Cayenne pepper, ginger, jalapenos, any capsaicin filled spice/pepper is an excellent way to season with full body flavor and remain low sodium while increasing your metabolic rate.
*1/2 to 1 TBL pure, raw Honey with 2 TBL of raw, unfiltered Apple Cider Vinegar (mixed with 4-8 oz of warm water) before breakfast and again after dinner is a great way to stay healthy (helps fight allergies, boosts your immune system, and increases your metabolism).
*Eating cinnamon when you indulge on high-glycemic carbohydrates is a great way to minimize the insulin spike that occurs when eating such carbs.
Remember: "In this age, which believes that there is a short cut to everything, the greatest lesson to be learned is that the most difficult way is, in the long run, the easiest." ~Henry Miller
Slow and steady (and consistent) really does win the race!!!
Sunday, February 12, 2012
Friday, February 10, 2012
Produce Serving Sizes
A question that gets asked a lot is what constitutes a serving size of produce. First know that the information contained on this blog is not medical advice and is not intended to replace the advice or attention of health-care professionals. I am not a registered dietician. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. That said, the rule I go by is to eat a minimum of 8-10 servings of fruit and vegetables daily. I try to weight the fruits earlier in the day due to the sugar content and I always combine my produce with protein. Eating Supportively The serving sizes I utilize are as follows:
1 Fruit Serving Size is Equal to:
1 medium whole fruit (e.g., apple, banana,, orange)
1/2 cup small fruit (e.g., berries, grapes)
1 cup chopped large (e.g., melons)
1/4 cup dried fruit
1 Vegetable Serving Size is Equal to:
1 cup cooked or raw
2 cups leafy greens
1/2 cup beans/legumes
1 Fruit Serving Size is Equal to:
1 medium whole fruit (e.g., apple, banana,, orange)
1/2 cup small fruit (e.g., berries, grapes)
1 cup chopped large (e.g., melons)
1/4 cup dried fruit
1 Vegetable Serving Size is Equal to:
1 cup cooked or raw
2 cups leafy greens
1/2 cup beans/legumes
Thursday, February 9, 2012
Surprise Yourself
Two sides to this coin for which I was recently reminded. Tackle the hard tasks first and Do what intimidates you (face your fears). If you know me well, you know the former is something I do daily. I come by my work ethic and tough as nails stubborness honestly through genetics. I think of my grandparents and know I have them to thank!
Seriously though if you tackle the tough tasks first, then the rest is like dessert ;-) This not only applies to all aspects of daily life & growth, but to our fitness journeys as well. If there is something you dread or do not like doing, Just Do It! Is it tracking your food, planning your food, doing your workouts, specific workout moves (burpees?)? Whatever it is, tackle it before procrastinating it tackles your success!!! Just like the first time you tried holding plank, this too gets easier and soon you will wonder what all the fuss was about in the first place. Don't believe me? Go ahead, prove me wrong....catch is, you will have to do it, and do it, and do it before you can tell me it doesn't work....Go ahead ;-)
I was recently in a situation that I wanted to turn away from because it was intimidating and seemed like a no win situation. I set my jaw and faced my fears by being prepared for all scenarios I went into the dreaded task at hand. As with most twists and turns in my life, I was surprised to discover the thing I thought was going to be a disaster was actually a blessing! That's the thing about our lives and our fitness journeys, you can't judge by your fears what is going to be the best path. Nor should you just wing every moment. I do love the saying that 'if you fail to plan you plan to fail'. It's true, you have to be prepared best you can for what you face and then Just Do It! Realize too that sometimes our best successes come out of the many failures along the way. Another saying I love and live by is that 'it is only a true failure and bad experience if you do not learn anything from it'. My life is built on the many lessons learned and I am truly blessed and better off for each rocky moment. Embrace the difficulty and move forward a stronger person for it!
"Our real blessings often appear to us in the shape of pains, losses, and disappointments, but let us have patience and we soon shall see them in their proper figures." ~Joseph Addison
Seriously though if you tackle the tough tasks first, then the rest is like dessert ;-) This not only applies to all aspects of daily life & growth, but to our fitness journeys as well. If there is something you dread or do not like doing, Just Do It! Is it tracking your food, planning your food, doing your workouts, specific workout moves (burpees?)? Whatever it is, tackle it before procrastinating it tackles your success!!! Just like the first time you tried holding plank, this too gets easier and soon you will wonder what all the fuss was about in the first place. Don't believe me? Go ahead, prove me wrong....catch is, you will have to do it, and do it, and do it before you can tell me it doesn't work....Go ahead ;-)
I was recently in a situation that I wanted to turn away from because it was intimidating and seemed like a no win situation. I set my jaw and faced my fears by being prepared for all scenarios I went into the dreaded task at hand. As with most twists and turns in my life, I was surprised to discover the thing I thought was going to be a disaster was actually a blessing! That's the thing about our lives and our fitness journeys, you can't judge by your fears what is going to be the best path. Nor should you just wing every moment. I do love the saying that 'if you fail to plan you plan to fail'. It's true, you have to be prepared best you can for what you face and then Just Do It! Realize too that sometimes our best successes come out of the many failures along the way. Another saying I love and live by is that 'it is only a true failure and bad experience if you do not learn anything from it'. My life is built on the many lessons learned and I am truly blessed and better off for each rocky moment. Embrace the difficulty and move forward a stronger person for it!
"Our real blessings often appear to us in the shape of pains, losses, and disappointments, but let us have patience and we soon shall see them in their proper figures." ~Joseph Addison
Tuesday, February 7, 2012
Versatile Beans
Beans are so good in so many ways. Protein, fiber, cheap, easy, and versatile. I cooked an entire bag of mixed dried beans and a bag of lentil beans, lightly seasoned. I then used them for two weeks' worth of meals.....Awesome beans!
1) veggie side
2) mixed with marinara sauce and put with whole wheat spaghetti noodles (kids didn't notice that it was beans instead of hamburger (have you seen the cost of hamburger lately?))
3) mixed with cut up stewed tomatoes, mixed soup veggies, cajun seasoning and quinoa
4) mixed with cottage cheese, salsa, and flax seed (second best only to the kidney beans usually used)
5) mixed with ground turkey (or hamburger), diced onions, stewed tomatoes, one egg, and seasonings for a yummy bread free meatloaf
6) mixed with ground turkey (or hamburger) for sloppy joes
1) veggie side
2) mixed with marinara sauce and put with whole wheat spaghetti noodles (kids didn't notice that it was beans instead of hamburger (have you seen the cost of hamburger lately?))
3) mixed with cut up stewed tomatoes, mixed soup veggies, cajun seasoning and quinoa
4) mixed with cottage cheese, salsa, and flax seed (second best only to the kidney beans usually used)
5) mixed with ground turkey (or hamburger), diced onions, stewed tomatoes, one egg, and seasonings for a yummy bread free meatloaf
6) mixed with ground turkey (or hamburger) for sloppy joes
Monday, February 6, 2012
Pre Splurge
If you know you are going to super splurge and it's not a workout day, doing Intervals or Tabatas beforehand can help your body deal with the major PI. So before your pre game do a pre splurge metabolic boost! What did you do before your Super Bowl festivities?
What's a PI, Intervals, or Tabatas? Weekends & Eating Supportively
Sunday, February 5, 2012
Friday, February 3, 2012
Good Reason Not to Quit
Need a good reason to keep moving forward with your exercise practice? If I haven't already provided enough good reasons, here is one more: According to the principle of reversibility, when you stop performing resistance exercises you will lose the strength you gained in about one and half times the rate in which it was gained! Worth a break? Did you really just put all that effort into yourself to walk away and have to start all over again? I didn't think so!
"When you have exhausted all possibilities, remember this--you haven't." ~Thomas A Edison
Having "issues", I'm here to help cagib1@charter.net
"When you have exhausted all possibilities, remember this--you haven't." ~Thomas A Edison
Having "issues", I'm here to help cagib1@charter.net
Thursday, February 2, 2012
Questions Regarding Fat Loss?
If you have questions regarding Fat Loss and Measuring Results, first be sure you have read: Eating Supportively & Measuring Results
Still have questions? Leave a comment below and let's get them answered!
Still have questions? Leave a comment below and let's get them answered!
Decreased Insulin Resistance from Exercise
By losing weight through diet and exercise, individuals with type 2 diabetes may be able to decrease their cellular resistance to insulin, thereby potentially reducing the amount of oral insulin medication needed. If you have been exercising regularly and are losing weight, check with your doctor to see the status of your glucose levels.
Prediabetic Ranges: fasting plasma glucose between 100 and 125 mg/dL
Diabetic Ranges: fasting plasma glucose above 126 mg/dL
Prediabetic Ranges: fasting plasma glucose between 100 and 125 mg/dL
Diabetic Ranges: fasting plasma glucose above 126 mg/dL
Wednesday, February 1, 2012
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