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
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