My Journey Towards Health and Strength

Why Personal Trainers Get Results

2010-06-23T15:34:00.000-04:00

I have regained my motivation!
Monday: Cardio Cardio Cardio (40 minute walks x 2 + Circuit session) 20 minutes on treadmill, incline 15
Eliptical- 20 minutes
Spinning Bike: 20 minutes
Whew!

Tuesday: Cardio, Cardio ( 44 minute walks x 2), Strength training (45 minutes) at the Wilson Fitness Center (LOL).

Wednesday: 45 minute walk in the muggy morning dew!

Here's a good article that explains part of my addiction to my trainer and the whole gym experience. I spent Saturday at Fultons Fitness INBF and gained a whole new respect for these men and women and the "sport" of fitness. I always feel the need to insert the fact that I am so far away from my goal that it would be hilarious to even dream of doing what these people do. I admitted to my daughter however that I certainly wouldn't mind looking like I do. As I assisted in the making of shakes, I couldn't help but notice that noone looked at me as though I didn't belong. I received smiles and words of encouragement to stay on the path of my lonnng journey.

I was so motivated by their passion to eat and excercise right. While I have always been know to be a loner and enjoy the solitude that working out alone brings, I couldn't deny the inspiration that came from being in the presence of this group of people that had a common goal (with each other). While I certainly would never want to walk across a stage I hope to one day have people wondering, "well, why not...."

Why Personal Trainers Get Results
By DR on July 3, 2008

A new study, published in the June edition of the Journal of Exercise Physiology, tries to determine which approach is better for reducing body-fat: Weigh Watchers or working out at a health club.

The Study

43 overweight women (BMI = 25) were given a 12 week membership to either a Weight Watchers center or to a local health club.
The women in the Weight Watchers (WW) group were instructed to follow the WW program, including weigh-ins, counseling sessions and the WW point system for monitoring caloric intake.

The women in the health club (HC) group were instructed to follow the American College of Sports Medicine guidelines for weight loss.

The researchers monitored the participants progress by measuring body weight (BW), body fat percentage (%BF), intrabdominal fat (IAF) and subcutaneous abdominal fat (SAF), total cholesterol (TC), HDL-C with sub-fractions, and triglycerides.
The Results

At the end of 12 weeks, the WW group lost 5% (9 lbs.) of their body weight, while the HC group lost only 2.5% (2.9 lbs.).

Yippee!!! Weight Watchers wins, I never have to go to the gym again.

Whoa, whoa, whoa, not so fast there pardner.

The lead researcher, Steve Ball, found that a large percentage of the lost weight was lean tissue and not fat.
Not good.
Muscle requires calories to survive. Fat doesn’t. Lose your muscle and your metabolism drops.
It’s not how much weight you lose, it’s how much body fat you lose and where that body fat comes from.

While the HC group lost very little weight during the 12 weeks, they may have improved their overall health picture due to their significant loss of intrabdominal fat. According to Ball, “these results imply that exercise may have positive influence on the metabolic syndrome despite the number on the scale.”

Ball also determined that the group support offered by Weight Watchers resulted in most of the WW group lasting the entire 12 weeks, while many of the HC participants quit.

“These results imply that overweight, sedentary women joining a fitness center with the intent of weight loss or body fat change will likely fail without support and without altering their diets,” Ball said. “Nearly 50 percent of people who start an exercise program will quit within six months.”

“This study attempted to discover what takes place in the real world when overweight women attempt to lose weight.” Ball said. “I think the outcome of the study speaks volumes about the necessity for a multi-pronged approach in order to lose weight, body fat and gain health benefits. I hope that this will be the first in a series of studies investigating commercial weight-loss programs.”

So what does all this science mean?

It means, that if you want to succeed at losing body-fat, improving your health and transforming your body, you need to combine the physical (diet, exercise, injury prevention, balance, neuro-muscular performance, energy system, etc…) and the mental (emotional support, coping techniques, inter and intra-personal techniques, etc…).

That is why good personal trainers are worth their weight in gold. In addition to the fitness and nutrition programming, a good personal trainer can provide the emotional support that their clients need while they are transforming their bodies and their minds.

Who would have thought that that big ball of muscle down at your local gym was actually an amateur psychologist.
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Post Workout Meal for Weight Loss

2010-06-22T18:02:00.000-04:00

For those of you with kids in AAU sports, you know that they can play a minimum of 5-6 games in a day. I've been concerned about the right foods to feed the body in order to replenish and energize for the next activity. In my search I came across this article describing the proper post workout meal for weight loss and thought it interesting...
Post Workout Meal for Weight Loss
Overview

Eating too many calories after a workout can sabotage weight-loss goals. Visualize the post-work out body. Muscles have been worked and need refueled to replenish nutrients and build muscle. According to University of Michigan researcher, Jeffery F. Horowitz, "...exercise doesn't occur in a vacuum, and it is very important to look at both the effects of exercise and what you're eating after exercise."

Protein and Workouts

Consuming protein after aerobic exercise encourages the hormone insulin to work more efficiently, according to a CBS News report on a study published in the "Journal of Applied Physiology." Insulin supplies cells with constant energy. Insulin transfers sugar from the blood and relocates it into the body's cells. From there, sugar converts to energy during exercise or is stored as fat.

During a workout, muscles break down. Protein is the building block of muscle growth and repair. Protein takes longer to digest, which creates the sensation of fullness and uses no insulin to be digested since it has no carbohydrate.

Considerations

The American Dietetic Association recommends reducing calories as an effective way to lose weight. Many registered dietitians suggest using a food journal or record during the day to effectively plan calories throughout the day. Keep post-workout meals between 200 and 400 calories and 6 to 18g of protein. For a 1,500-calorie weight loss plan, two meals could amount to 500 calories, with two additional mini-meals of 250 calories. One of the two remaining mini-meals can be a post-workout meal, which fits into the guidelines.

Foods

To support weight loss and supply muscles with energy, select low-fat dairy or protein sources. Examples include: 2 to 4 oz. of chicken breast, 1 cup of 1 percent milk, one 6 oz. cup of yogurt or ¼ cup of nuts. Combine protein with whole grains, vegetables or fruits to meet the body's needs. Look for English muffins, breads, crackers or pastas with "100 percent whole grain" on the label. Drink a glass of low-fat milk, have 1 oz. of cheese with crackers, or bell pepper strips with 1 to 2 tbsp. of hummus, a Mediterranean chickpea dip. Finish with at least 20 oz. of water to replace lost fluids.

Benefits

For optimal post-workout recovery, consume a meal that contains carbohydrates and protein within two hours after exercise. Enzymes in the body replace carbohydrate stores and build muscles. When muscles grow, your body burns more calories, accelerating weight loss.

Misconceptions

Proper nutrition and exercise gradually change the shape of the body. Quick-fix diets and exercise programs are not sustainable for the long term. Working out without the proper nutrition will not help with weight-loss goals. Starving yourself and working out constantly will not lead you to healthy weight loss. A sensible workout plan with a low-calorie, protein-rich meal after exercising will help build muscle while still helping with weight loss.

Read more: http://www.livestrong.com/article/124586-post-workout-meal-weight-loss/#ixzz0rcbEz16w

Did you know that exercise is addicting?

2010-06-09T11:05:00.001-04:00

Here's my diddy for the day! I missed 2 days of intense workout (walked only) and I feel like I'm missing an old friend - you know the one that makes me smile.... missed going to that place where all is peaceful and harmonious....that happy place. That place you want to go to all of the time and that friend you can talk to about anything!

**Did you know that exercise is addicting?
Because exercise produces feel good hormones called endorphins your body will quickly get hooked on exercise! In as little as 2 weeks of working out 3-5 times per week for a min. of 20 min. you will begin to miss exercise if you skip a day.

Creating Willpower

2010-05-24T14:24:00.001-04:00

Creating Willpower

May 16, 2010 by Joe Gigantino
What is willpower? Have you ever tried to define it?

My guess is no. In fact I believe the reason we don’t ask this question is because we can blame willpower if we don’t follow through with our goals. We prefer to allow the mystery to exist. Haven’t we all heard someone say that they either didn’t have enough willpower or somehow lost their willpower?

Many of us still believe that willpower comes and goes with the wind. It’s unpredictable with uncertain loyalty. Although it seems rather odd, I witness many people using willpower as an excuse to cushion their fall from reaching goals.

Willpower: is energetic determination…and that’s it!

The first thing we all need to realize is that willpower is available to each and every one of us. It’s not handed out at birth based on your genetic blueprint or later in life based on size or smarts. It’s truly there for the taking and it’s FREE. It’s important to realize that based on your lifestyle (conditioned or habitual behavior) you should be able to determine your level of willpower.

What do I mean by this? Well, I ‘m sure we all understand that the longer we habitually do something a certain way, it is that much more difficult to change. Whether it’s sleeping patterns, watching TV, exercise or how we eat.

Examples:

For the person who routinely gets up at 6:00am and starts their day off with a brisk walk; it would be reasonable to assume that they would have the willpower to successfully begin an early morning workout program with a trainer at the gym. Another person who routinely sleeps in would be at a different willpower level and would most likely fail if they tried to establish the same early morning training program at the gym. A more realistic expectation would be for the latter person to gradually build their willpower by setting their clock to get up a half hour earlier each day. As this first step becomes conditioned (usually 3-4 weeks) they then are ready for the next step. Along with my first person that regularly got up early, they too (after 3-4 weeks) are now ready for the next step in their progression to reach their health and fitness goals; to lose weight, get fit etc.

I have personally used this system of creating willpower to accomplish the goals I’ve set for myself. These simple steps of progression can make huge differences! Understanding the concept of willpower can make great positive influences on your life.

Stop saying “I don’t have” or “I can’t” and start saying, “I do have the willpower to…” “I will!”

As we begin a new week, my hope is that each one of us recognizes exactly what level we’re on. Let’s “set our alarm clocks ½ hour early”.

As you prepare yourself for the next step, we would enjoy hearing from you. Leave your comments so we all can benefit on how ‘creating willpower’ is bringing you closer to your goals!

The Feet God Gave Us Are Best!

2010-05-19T23:23:00.001-04:00

REAL SPORTS WITH BRYANT GUMBEL presents more enterprising features and reporting when its 158th edition, available in HDTV, debuts TUESDAY, MAY 18 (10:00 p.m. ET/PT & 9:00 p.m. CT), exclusively on HBO.

Segments include:

*Sole Runners. For decades, new models of running shoes have boasted ever-greater amounts of padding, cushioning, support systems, high-tech gel and air pockets, and fatter, wider, thicker soles. Runners welcomed the ever-more-complicated and ever-more-expensive new models with open arms, happy to spend up to several hundred dollars a pair. So why is the biggest movement in running suddenly all about less cushioning, or even running barefoot, with no padding at all? Some maintain there has never been any evidence that more and more padding prevents, or even reduces, the number of running injuries. And a group of runners who insist that the less padding the better – that the human foot is designed to run most effectively with direct contact to the ground--is gaining more and more followers. Correspondent Bernard Goldberg explores this hot-button topic and looks for answers to why less is more. Interviews include author and running enthusiast Christopher McDougall; Harvard University scientist Dr. Daniel Lieberman; and Nike footwear design director Tobie Hatfield and Nike senior researcher Jeff Pisciotta.

Invisible Shoes are a modern spin on the traditional barefoot running sandal — durable, stylish and affordable — and so light and low-profile it’s like you’re not wearing anything.

Thanks to Chris McDougall’s inspiring and exciting best-selling book, Born to Run, runners are discovering the magic of barefoot running.

Many people describe how barefoot running has improved their running, healed old injuries, strengthened their feet and legs, turned flat feet into feet with arches, and much more.

The biggest problem with barefoot running, not surprisingly, is all the stuff on the ground that can hurt and cut your feet, plus all the dirt you have to wash off when you’re finished running.

That’s why you’ll want a pair of Invisible Shoes.

In his book, Chris describes huaraches, the running sandals of the Tarahumara Indians: a strip of rubber from an old tire and some string or lace to hold it on.

Invisible Shoes are a hi-tech but inexpensive version of huaraches made with modern materials.

All our huaraches are made with the 4mm Vibram Cherry sole material. This professional-grade rubber is used on shoes costing hundreds of dollars, and is built to last. It has one smooth side for your feet, and a lightly patterned bottom for traction. So far nobody has outworn the soles of their Invisible Shoes. The 4mm gives great protection, whether you’re running streets or trails, while also providing the most barefoot feel you can possibly get.

We also make our huaraches with colorful polypropylene and nylon lace. They’re soft, strong, don’t stretch, are waterproof and, maybe best of all, look really cool. Plus, they keep your cost down.

You can have fun with the DIY huarache project by getting the Invisible Shoe Kit, or you can have us make your Custom Invisible Shoes for only a bit more.

The Invisible Shoe Kit comes with complete instructions (which, actually, you’ll find here) for making your own hi-tech huaraches.
For the Custom Invisible Shoes, you’ll provide us with an outline of your feet and we’ll take it from there, returning your better-than-barefoot Invisible Shoes in just a few days. (Instructions about making the outline and submitting it to us are here.)

By the way, huaraches aren’t just for running! You can wear them anywhere you go. They’re great for walking around and you’ll get many of the same benefits when you do.

Support the Tarahumara — When you buy Custom Invisible Shoes we donate 10% of the profits to Norwas de Rarámuri to support the indigenous people of the Copper Canyon.

Remember that F.E.W. (Food, Exercise Water) Program we were on?

2010-05-07T11:58:00.000-04:00

Well this article talks about the importance of Hydrating and alkalizing for health! There was alot of truth in that program...it's just too bad that the organizers could't provide a more personal level of follow-up!

So don't discredit the value of drinking water for weight loss because it has so many other positive health benefits.

My trainer told me to kick it back in gear yesterday. He increased my weights on the incline press, did more ab work etc. I personally know that I had slacked off on drinking my 12 glasses of water per day. I will appreciate this article as a gentle reminder that all has not been in vain!

Hydrate and Alkalize for Health
Sunday, May 02, 2010 by: Dr. David Jockers, citizen journalist
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(NaturalNews) The chemical reactions in all plants and animals that support life take place in an ionized water medium. Water not only provides the medium to make these life sustaining reactions possible, but water itself also is often an important reactant or product of these reactions. The entire chemistry of life is based around water chemistry.

At the cellular level, water plays a significant role alongside cholesterol and saturated fat as the very bonding adhesives in the cell membrane. Together, these important structures keep the cell strong and help it to resist toxic and infectious invasion.

Some of the many critical roles water plays in the body include:

1.A medium for every metabolic (energy producing) reaction in the body

2.A generator of hydro-electric and magnet energy within the cell giving the body the power to live and function (the bodies most efficient energy sources)

3.A fluid to capture and pull out toxins in the urine and feces

4.Lubricates and protects joints, organs, & tissues

5.Expands sarcomeres (muscle cell units) allowing for optimal cross-bridge attachment and greater muscular power, strength, & endurance.

6.Electrolyte balance within and out of the cell.

Most people in our society carry an excess of acidic wastes. This creates a significant burden in the body. The blood stream must be at a 7.365 pH level, if it rises or falls one tenth of a pH unit it creates an extreme emergency. If blood pH moves two tenths either way, it's lethal. Fortunately, our body has a very sensitive buffer system with our respiration rate and kidney excretion to maintain blood pH. With chronic acidity, these systems get overrun and the body must turn to alkaline minerals within tissues to provide the necessary buffer.

Result: Alkaline buffering minerals are stripped from:

Our bones & teeth (calcium) Our muscles & nerves (potassium)

Our arteries (magnesium) Our joints (sodium)

Excess acidity = stored in fat cells

Journal of Clinical Endocrinology & Metabolism January 2009

"When fruits and vegetables are metabolized they add bicarbonate, an alkaline compound, to the body," said lead author Dr. Dawson Hughes. "Our study found that bicarbonate had a favourable effect on bone reabsorption and calcium excretion. This suggests that increasing the alkali content of the diet may attenuate bone loss in healthy older adults."

Other research has shown that cancer thrives in an acidic, low oxygen environment. Heart disease and blood vessel disorders are related to low magnesium levels in the smooth muscle within the arteries. Joint degeneration is attributed to poor sodium and fluid content within the synovium that surrounds the joint. All of these effects are due to the common cause of excess acidic wastes within the tissues of our body.

High-altitude mountainous cultures such as the Hunzas in Pakistan and the Vilcabambans of Southern Ecuador have some of the healthiest, longest living people in the world. Many have lived for over 120, even up to 150, strong and vibrant years. One of the unique things about these people has to do with their water supply. Most of their water comes into the villages from snow melt where it picked up highly alkaline minerals in the natural colloidal form as it passed through the mountains on its way down to the villages. Therefore, the water these vibrant cultures are consuming contains an alkaline pH. Based on this notion, water with high amounts of alkaline elements is one of the best ways of regaining your pH balance.

How to Manage Your Feelings

2010-05-07T00:33:00.000-04:00

I've been having a rough rough rough month! I have finally discovered.....or come to grips with the fact that I'm an emotional eater!!! Figure that! My choice of comfort food however is very simple. Either Fries or popcorn!!! Here's an article to hopefully bring this whole idea of "Emotional Eating" under control.

How to Manage Your Feelings

By diane_petrella on May 06, 2010 11:00 AM in Dieting & You

By Diane Petrella, MSW, CPCC

If you’re like most dieters, you sometimes use food to cope with difficult feelings. Instead of only eating when physically hungry, you may turn to food when emotionally vulnerable. Understanding what emotional eating means is a great first step! The next step is to ask yourself, “What am I feeling?” and instead of turning to food, ask, “What do I need?” Here’s a guideline to help you identify and manage your feelings so they’re not managing you.

Name Your Feelings

Use the following four key words to identify what you’re feeling and to find the right strategy to experience relief. Transfer the list of feelings and related strategies to an index card to easily carry with you. Add additional ways of coping that have worked for you in the past. Writing creates clarity and reinforces your commitment to change. And you’ll have a handy tool to use when necessary. Use the Stop-Breathe-Reflect-Choose strategy to further help you interrupt the emotional eating cycle.

SAD – MAD – GLAD – SCARED

Feelings can be identified within four broad categories. When you know you’re about to eat for reasons other than hunger, ask yourself “Am I sad, mad, glad or scared?” Then review the list of feelings associated with that category. When you’ve identified what you’re feeling, allow yourself to first experience the emotion without denying it or pushing it away. But if that becomes too difficult, practice using new coping strategies, instead of food, to experience some relief. There are no good or bad feelings. All feelings are ok. It’s what we do with them that matters. Four categories of feelings and suggestions for managing them follow.

SAD

Blue, unhappy, glum, dissatisfied, dejected, lonely, disappointed, guilty, ashamed, hurt, isolated, miserable, heartbroken, gloomy, depressed, despairing, grief-stricken, melancholic, hopeless, helpless, distressed, rejected, abandoned, alone, empty.

Comfort Yourself: Write your feelings in a journal; talk with a trusted friend; have a good cry and allow your tears to release the sadness; drink a soothing beverage like a cup of herbal tea; read from an inspirational book or magazine; pray; repeat a comforting affirmation like “I allow these feelings to wash through me and I open to the peace within”; wrap yourself in a blanket and rest; take a walk; be in nature; work on a craft project; listen to soothing music; watch a funny movie; watch a sad movie as that may help you release your feelings and provide relief.

MAD

Angry, bitter, frustrated, annoyed, irritated, exasperated, livid, loathing, disgusted, hostile, hate, aggravated, defensive, enraged, infuriated, furious, resentment, irate, outraged, antagonistic, mean, aggressive, rage

Calm Yourself: Do something physical to release built up tension from your body, e.g., take a brisk walk outdoors, walk up and down stairs, vigorous cleaning like vacuuming or washing a bathtub or floors; talk with a friend; write a letter expressing your mad feelings without intending to send it (this is only advisable if you can comfortably release your feelings without exacerbating them); pray; listen to calming music; do a word puzzle or another detail oriented activity as a way of creating structure; breathe to the count of ten and repeat as necessary until you feel calmer; repeat affirming words as you breathe and with each inhalation say to yourself, “Calm” and with each exhalation say, “Let go”.

GLAD

Happy, elated, delighted, cheerful, loving, hopeful, appreciative, satisfied, joyful, excited, peaceful, enthusiastic, pleased, proud, caring, grateful, carefree, confident, secure, nurturing, content, blissful, ecstatic, relief, thankful

Celebrate Yourself: Share your uplifting feelings with a friend; write down your feelings to reinforce them; sit quietly by yourself and relish in this glorious state; buy yourself flowers; buy flowers for a friend and share your happiness; start a fun hobby you don’t often take the time to do.

SCARED

Anxious, panicky, afraid, nervous, worried, frightened, terrified, fearful, uneasy, apprehensive, concerned, insecure, vulnerable, weak, unsettled, tense, edgy, upset, confused, shocked, overwhelmed, pressured, unsure, trapped, cautious, suspicious

Compose Yourself: Use this grounding technique to settle yourself: Sit or stand straight with both feet placed firmly on the ground and your shoulders back and square. If sitting, hold firmly onto the sides of the chair. Breathe steadily for as long as necessary to begin to neutralize the intensity of your feelings. Unless your safety requires immediate attention, affirm and repeat to yourself, “I am safe” or “in this moment all is well”. Do something physical to release stress as both angry and anxious states produce tightness and tension in the body, e.g., take a brisk walk, climb stairs, vacuum, wash floors. De-clutter a closet or drawer because when you organize your outer world you organize your inner world. Talk with a trusted friend to help put things in perspective.

Boredom is Not a Feeling

If you eat when bored the problem isn’t simply the lack of an interesting activity to occupy your time. Unless you’re trapped in an unrelentingly dull routine, chronic boredom signifies an underlying lethargy and lack of interest often associated with depression. If you often “feel bored” ask yourself what you are truly feeling and then use an appropriate strategy, instead of food, to cope.

Get Support

The suggestions above are not a substitute for professional counseling to deal with chronic states of sadness, depression, anger, rage, anxiety and panic. If you struggle with these feelings on a consistent basis give yourself the gift of support and seek out a therapist or life coach to assist you.

Your thoughts....

What strategies can you add to the list?

Diane Petrella, MSW is a psychotherapist and life coach. She offers her clients a spiritual approach to weight loss and helps them develop a loving, respectful relationship with their bodies. She can be reached at diane@dianepetrella.com.

“God will allow suffering, pain and crisis in order to detach hope from other things and attach it to himself.”

2010-04-29T11:06:00.000-04:00

http://www.twitter.com/My Twitter friend posted this awesome testimony. Follow @anidolheart on twitter!

Rebuild in Process
Click link to read complete blog

This Sunday at Cross Point, Pete was talking about waiting on God. He talked about the story of Lazarus and how Lazarus’ sister, Martha had confronted Jesus when he finally arrived after Lazarus had been dead four days. “Lord,” Martha said to Jesus, “if you had been here, my brother would not have died.” (John 11:21) Here we find Martha putting her hope in Jesus’ “activity” rather than in His “identity”. It would have been worth more to Martha for Jesus to show up and heal Lazarus when he was sick, but Jesus knew the real worth was in who he WAS, not what he DID.

In recounting this story, Pete made the following point:

“God will allow suffering, pain and crisis in order to detach hope from other things and attach it to himself.” In Martha’s case, Jesus wanted her hope detached from his action, and attached to his person; detached from from his activity, and attached to his identity. The vehicle he allowed to get her there was suffering and pain.

In my case, God wanted my hope detached from finding my identity in my career, and attached to the cross; detached from “doing” and attached to “being”. The vehicle he has allowed to get me there has been disappointment and crisis.

In the very next verse, Martha then confesses, “but I know that even now God will give you whatever you ask.” (John 11:17-22)

She chose. She didn’t choose to ignore, exit and live in a place of pain, attached to a shattered dream. She chose to rebuild; to rebuild with a hope attached to who Jesus was, not what he did.

All of this reminds me that change is a choice.

There are many things in life that corrupt our “main identity.” It is so easy to find ourselves wandering, drifting, looking for another savior. Sure, you don’t set out to do it, but before you know it, you look up and have database issues that have corrupted your info, settings and preferences. You say you want God, but you really want what you think he can give you. Or maybe you don’t even want God at all, or at least not nearly as much as you want a family, a beach body or the corner office at work.

Once we become aware there is a problem, we are also presented with the opportunity to choose. We have a choice to rebuild. Ignoring, exiting and avoiding the situation is a quick fix, but it is no real solution. Rebuilding is a process, sometimes a long one. Rebuilding speaks to fixing holes in the foundation.

Pete also said this week, “is is possible that you will live out your deepest and truest purpose not by doing, but by waiting?” Wow. Your character is revealed in the choices you make in the waiting… in the middle… in the rebuilding. This goes hand in hand with what he said last week, “the value in your shattered dream is more about who you’re becoming than where you’re going.”

Rebuilding is not just a single choice, but a series of consistent choices which point to a desired result or destination. The fact is, whether you are aware of it or not, you are choosing SOMETHING right now. What are you choosing?

Want to change? Choose.

Later today when doubt grips your heart, choose again.

When you wake up tomorrow and feel alone, choose again.

Tomorrow afternoon, when you are tempted to despair, choose again.
You may be tempted to click “done” right now and move to a place of avoidance, but let me encourage you to fight. Choose to rebuild. Maybe your rebuild is taking longer than you thought it would, the status bar is creeping and you’re about to click “cancel.” Don’t. Rebuilding is a fight… every… single… day. It is the fight of your life, but it is worth it. You must choose.

Is your “Rebuild in progress…”? What are you choosing?

metabolism fact vs fiction

2010-04-22T13:58:00.001-04:00

Here's an interesting article I read about our metabolism. Alot of it, we may have heard at one time or another however it serves as a good reminder or check list for those of us wishing to improve the old metabolism!

Your metabolism
metabolism fact vs fiction

getting your metabolism to run at an optimal level doesn’t have to be as hard as it seems, however there are some things that you can’t always control that could have an adverse effect on this. first, let’s define metabolism to help you understand what is really is. it is a large network of hormones and enzymes that help convert food into fuel and that also determine how to efficiently utilize that fuel.

there is a direct correlation of just how effectively your body does this and how quickly you may gain weight or see the effects of weight loss.

factors that determine what speed your metabolism runs at are your:

1.age- each individuals metabolism on average tends to drop about 5% per decade after the age of 40.

2.sex- men generally burn more calories at rest than woman, and this is due directly to the amount of lean body mass that men have versus woman. that’s right, the more muscle that you have can be directly related to how high your metabolism is.

3.heredity- this is a big one, genetics that have been passed down generations can have a positive or negative effect on how efficient your body’s metabolism is. a slow thyroid gland is something that would slow your metabolism and be possibly linked to your genetics.

however it isn’t just muscle mass that makes your metabolism run at such a high rate, it can also be related to the extra weight that your body has as well. to put it simply, your body has to work a lot harder to move that extra weight that your body has. when you start that diet, have you ever noticed that you tend to lose the weight the easiest at the beginning? this is primarily due to the fact that your body’s metabolic rate is working at such a high level that when you initially cut calories, is when you will see the biggest weight loss. remember however, that on average, every pound of muscle that your body has burns around 35 calories a day, and in contrast, every pound of fat burns only 2 calories per day.

even though there are some things that you just can’t control in regards to the speed of your metabolism, there is a way to maximize what you have. the best way to increase your metabolism is through exercise--cardio will have more of a short-term effect while weight training (because of the muscle building component) will have more of a lasting effect on increasing your overall metabolism. again this is because muscle burns more overall calories than fat, even at night when our bodies are at rest.

so that means that no matter what, the more muscle that your body has, means that you can essentially eat more and gain less. this is especially important to know because of the many misconceptions out there (that all you have to do to lose weight is do cardio). that’s right, women! this statement is specifically aimed towards you! for some reason the thing i hear the most when i train female clients is that, “i don’t want to bulk up.” well unless you are shooting extra hormones into your body women do not have the necessary hormones to develop huge muscle, unless you are using some other kind of method to make your body achieve this.

things you need to watch out for on a daily basis that will keep your metabolic rate at its max are:

1.avoiding too much time in between your meals- if you wait to long to get that next meal there is a good chance that the speed of your metabolism will pay the consequences, because your body has to compensate for the lack of food. if you eat one or two huge meals a day then your body tends to go into starvation mode, making your body want to hold on to every calorie that it eventually encounters.

2.snacking can be key- studies have shown that snacking can not only help increase your metabolism, but it has also been shown to increase energy, and have a direct correlation with a lower percentage of body fat. snacking will help you curb those cravings to over eat by taking your body farther away from starvation mode.

3.choosing the right foods- there seems to be a lot of misguided information out there about certain foods being better for your metabolism than others. the only thing that i truly buy into is that if you eat a diet with more protein in it, that it can have a direct influence on your metabolic rate. studies have shown that digesting protein can require 25% more energy to digest than foods containing primarily carbohydrates. many people believe that if you eat spicy foods, or drink green tea that it will directly cause your metabolic rate to climb, and that it will directly cause you to lose weight. research that i have seen, has not been totally conclusive in this area, and i truly believe that this seems to be a very exploited area that many want to believe is true.

in conclusion, make sure you eat nutrient filled consistent meals, eat lots of protein, weight train, and drink lots of water. doing these things on a consistent basis will keep you on track to all of your health and weight-loss goals, as well as many other added benefits to following these tips.

Eating Foods in Proper Combination for the Best Digestion

2010-04-20T01:41:00.000-04:00

Now that I'm climbing back in the wagon seat, I thought I would go back and do some basic training. Here's a good article on food combinations that work and don't work that I came across.

Eating Foods in Proper Combination for the Best Digestion

Posted by Vicki
Under Basic Nutritional Requirements, Digestive Health, Whole Food Nutrition
Did you know that you can promote or inhibit good digestion with certain combinations of foods? Were you aware that the way in which you ingest certain foods can actually waste nutrients and even affect your health in a negative way?

It is true, some commonly combined foods actually cause our bodies to absorb far less nutrients and work much harder than they were meant to in order to complete the digestive process.

And some foods we normally combine do actually promote healthy digestion and the most efficient use of nutrients. When healthy digestion occurs, nutrients are absorbed, energy and metabolism increases, as does cell repair, and muscle mass.

Different foods require different conditions in in digestive system. Although we are omnivores, in most of our history we did not eat the variety of foods available to us at any one time as we do today.

You may find it difficult to swallow that your favorite food combinations might be wreaking havoc in your digestive process, but it will at least help you to know in order to make better decisions from time to time. And certainly, if you do not experience issues with your digestion then moderation is probably good enough. However, many people, even that I know personally, have found combining foods in certain ways to alleviate problems in their digestion.
There has been some debate over this in the past, and so I’ve collected a few research papers (to start with, I have more which I plan on adding) which I’ve posted here.

Some Things Weren’t Meant to be Eaten in Combination

High protein foods, particularly meat, require an acidic environment in the stomach to properly break down the protein for absorption.
Conversely, starches require a slightly alkaline balance in the mouth and small intestine for the best energy production.

When your body attempts to create the proper conditions for digesting these two food groups simultaneously, can you guess what occurs? Right. A neutral pH environment. Neither food is optimally processed.

And at the same time, the body uses a huge amount of energy continuing to try and produce the environment needed for digesting these foods, using up all the enzymes, minerals, and nutrients in the process.

Is it no wonder that we feel tired and bloated after a heavy meal of protein and starches?

Meat alone would normally take about 3 hours to digest before it reaches the small intestine. But when combined with starches, the process of digesting the meat then increases to up to 9 hours.

And worse, the proteins that have begun to break down and decompose, with the starches which have now begun to ferment, cause chemical reactions which are more harmful than good for your system. The microorganisms that result then begin to feed on the nutrients that were meant for you.

This is why you may so often feel tired upon waking in the morning, after your body has worked all night trying to digest your food and you did not benefit from the nutrients it contained.

What Combines Well and What Doesn’t

Vegetables and low sugar fruits (less than 8% sugar) can be eaten with starches or proteins, and healthy fats and oils.

Vegetables are particularly good to eat with animal protein, which in itself should be eaten in limited quantity.

Lemon,lime and tomato (acid fruits) combine well with green and non-starch vegetables

Lettuce and celery (green vegetables) combine well with all fruits.

Fats and oils combine well with starches, and do not retard their digestion as do the proteins.

Nuts, oil-rich seeds, cheese, yogurt, and other fermented dairy foods combine well with acid fruits. However, any excess of fatty or oily foods is extremely hard on the liver.

Sweet and acid fruits do not combine well with one another.

Milk should be taken alone, and particularly not with meat. Milk will tend to curdle around other foods and inhibit digestion of those foods. However, fermented dairy products and cheese do not cause this problem.

Nuts can be combined with any food except for high sugar fruits.

High sugar fruits should be eaten on their own. These foods digest extremely rapidly, and so when combined with foods that digest more slowly, will sit and rot in your stomach while the other food is digesting (for example, up to 9 hours if combined with meat and starches!). Drinking fruit juice between meals compromises digestion unless two hours past a starch meal and four hours past a protein meal.

Try not to eat while stressed, because your body does not produce the hormones and enzymes it needs for digestion during stress. And do not drink icy liquids while eating. The temperature change also disrupts the digestive enzyme production.

These might seem a bit tough for one to consider adhering to all at once, but if you are aware and at least try limiting combinations that you now know have a disruptive affect on your digestion, you will be able to start making a few changes. Particularly if you are eating late, or under stress, or feeling run down, give your body a break by allowing it to process the nutrients it needs. You will feel better and be more inclined to be proactive about your choices in the future.

Here is a chart on Recommended Food Combinations that contains a graphical representation along wtih the bullet list above to help you out – print it and keep it handy in the kitchen!

To your health!

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7 Reasons Why You Can't Lose Weight

2010-04-10T20:15:00.001-04:00

Every now and then we need to read or hear something that kind of reminds us of what this whole journey is about. This article written by one of my favorite workout etrainers Joe Gigantino is one that has done just that for me. Sometimes i get really tired or frustrated of the everyday grind and the daily process of workout-rest, workout-rest and just want to stop! I'm reminded here of some of things that can cause a roadblock in my journey for success.
Enjoy the read!

7 Reasons Why You Can't Lose Weight
by Joe Gigantino Jr. visit Joe on theworkout.com

There are few things more frustrating than not being able to lose weight.
You want to be slimmer and to tone your body, but your weight won't budge.
Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.

Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.

You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.

Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Change makes most of us nervous - even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.

Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.

Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.

Don't skip out on your responsibilities with excuses, instead expect more from yourself.

Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.

Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker #4: Your Commitment
How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.

Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.

If you don't give up, then you'll never fail.

Blocker #5: Your Diet

If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.

Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.

Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.

Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.

Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support
People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.

I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes.

When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Get serious about your results and begin the last weight loss program that you'll ever do.

Walk your way fit!

2010-04-06T10:00:00.002-04:00

http://www.blogger.com/post-create.g?blogID=2249561078179056314

Walk your way fit!

Did you know tomorrow (April 7) is the American Heart Association’s (AHA) National Start! Walking Day–a day to take a stand against heart disease by getting up from your desk and moving! The fact is that people are working more hours and its creating a nation of inactive people. The risk of heart disease is doubled by inactivity.

Here’s the deal–bring your walking shoes to work tomorrow and walk at least 30 minutes. It’s a great way to raise awareness of the Start! movement and to give your coworkers a friendly push toward a healthier life. Walking is the best “no excuse” workout because it doesn’t take any special training–just do it! Besides decreasing the risk of heart disease, there are other great benefits to walking.

Helps manage your weight

Reduces risk of breast cancer & type 2 diabetes

Strengthens muscles, bones, and joints

Get better sleep

Improves overall mood and much more!
You already know the day can get busy so put it on the calendar. Don’t have time? Take back your lunch hour! Eat lunch a little earlier at your desk and use the rest of the time to walk it out! Sign up for a free, download-able National Start! Walking Day Tool Kit here for more information.

Why wait till tomorrow? I want to help get you started today! Leave a comment and you could WIN a Weight Watchers walking pedometer point counter with Advanced Motion Sensor a $45 value! Let’s GO!

Journey From Health to Wealth

2010-04-02T11:45:00.002-04:00

Talk Show

Date: Saturday, April 24, 2010 Time 9:30 AM to 1:30 PM

Bethcar Fellowship Church (St Ann s Parish Center)

43 Jones Road Hamden, CT. 06514

The Total Woman Body & Soul Tour: A Journey from Health to Wealth

With a delicious, complimentary brunch

(This is absolute food for your soul: You decide the value by giving an freewill offering)

Bethcar Fellowship Women's Ministry presents another in-demand and inspirational talk show. This event is designed to address the health-conscious woman in all of us. Through a biblical view, we will redefine several key elements that shape a woman s life: her health, her hair, her relationships and her wealth, as we aim to free ourselves from unhealthy perspectives which have blocked our success and overall well-being!

Join our talk show host, Deidre Johnson, executive pastor and college lecturer, and join in these exciting interviews:

Defining your Health:

Guest panelists share their faith and weight loss success stories. Not only will you be inspired by their physical fitness, but you will be overjoyed by their spiritual transformation.

Defining your Hair:

A review clip of Chris Rock s video, Good Hair prepares us for a liberating discussion as we examine the black woman's struggle and identity crisis with her hair.

Defining your Relationships:

Pastor Maurice Johnson, senior pasto and founder of Bethcar Fellowship Church is seasoned in the word, and skilled in presentation; he will explore the keys that unlock the door to your relationships with men. Take a new look at your relationships through biblical lens---for practical application.

Health equals Wealth:

Reverand Dr. Donna Taylor, represents the epitome of womanhood, with her delightful demeanor and distinguished qualifications; join her on a refreshing search of the scriptures as she offers the finale giving us substantial understanding to our quest for overall well-being.

Girls are welcome; ages 8 and up.

Please wear comfortable clothing

RSVP Required by 4/15/10

to Debby Davis
at (203) 384-2065 or email deanni@sbcglobal.net
*A Freewill Offering Event

Fultons Fitness: NO MONEY DOWN MONTH!

2010-03-28T08:43:00.002-04:00

Exciting special for the month at
Fultons Fitness!
If there was a good time to join the gym, now would be THAT TIME!

Gym location: 321 Boston Post Road, Milford, CT. They specialize in One-to-One Training, however the have an assortment of classes and programs to benefit the most diverse. Among other programs, they have a program gear specifically for the diabetic. Charlie (look for his soon-to-come-feature) is a personal trainer and current diabetic. He will personalize your training catering specifically to your health needs, monitors your blood suger level, teaches you about proper nutrition ect. Then they have Yoga taught by Michelle who is also an awsome sports massage therapist! She has spoiled my daughter/athlete. Going to Michelle for a sports massage is like dangling a bag of candy in front of a child to Alivia! If Spinning is your forte' they have awsome spinning classes, Zumba, weight classes and alot more. You've have to come down and check it out for yourself. Visit the new website for some home workouts to try before coming in to the gym. Even though I have a home fitness Center, I find it beneficial to receive the one-to-one training from an expert who can modify and tweak my fitness routine and nutrition to obtain the optimal results that I'm looking for. It enables me to not only workout hard, but workout smart!
http://www.fultonsfitness.com/

Message from Robert Fulton: Our Spring Specials for new friends and family rates are just $39.99 per month, with no enrollment fee, until May 31st or $75.00 off $425.00 paid in full for the year. Remember, refer 5 friends who join the club and get a Fultons Fitness Gym Bag. Refer 10 friends who join the club and get 10 training sessions. So you can end up with a Gym Bag and 10 training sessions with 10 friends to workout with. Our 1 To 1 training session packages range for 10 to 60 sessions ,choose the one thats fits your needs.

Once again Thank You and we’re glad you enjoy our facilities! Please try one of our new classes.

Women's Health Fair 2010

Older Women Need More Exercise + Less Calories To Lose Weight

2010-03-25T22:08:00.000-04:00

Older Women Need More Exercise + Less Calories To Lose Weight
March 24, 2010 By Kimberly

Just like many women over 40 who are trying to lose weight, Vickie Jones is finding it difficult to get the scale to budge. I hear this from my female clients all the time and I am facing these same issues. I know life is hectic and even getting in a half hour, 3 or 4 days a week, seems like alot of exercise. Today a study released by the Journal of American Medical Association (JAMA), suggests exercising for 30 minutes, five days a week won’t stop weight gain while getting older without cutting calories. Dr. I-Min Lee, the study’s lead author, found that among women consuming a usual diet, physical activity was associated with less weight gain only among women whose BMI was lower than 25. Women successful in maintaining normal weight and gaining fewer than 5 pounds over 13 years exercised approximately 60 minutes a day of moderate-intensity activity throughout the study.

At least an hour of moderate activity a day is needed for older women at a healthy weight who aren’t dieting. For those who are already overweight, and that’s most American women, even more exercise is called for to avoid gaining weight without eating less, the study results suggest. The study focused on women so researchers could not theorize if this data would be true for men.

I’ve been in the fitness industry for over 15 years and I’ve noticed that the longer a woman has been carrying those extra pounds, the longer it takes for it to come off. Vickie said she has been trying to lose weight for the past 5 years and she’s only lost 6 pounds.

Are you finding it hard to lose weight now that you’re older?

Thursday workout:
1 hour strength training: sumo squats, lunges, side lunges, rows (over and underhand), machine chest presses, shoulder presses, 200 v ups, reverse sit ups (hanging by legs?)
30 minutes cardio on eliptical (Tabata intervals)

How To Avoid Overeating!

2010-03-15T00:43:00.000-04:00

My workout Journal for today: March 15th
Fitness    Minutes Calories Burned    Heart Rate

Walk: 3 mph (20 min/mi) Minutes: 20.0   Calories burned: -154.0
Elliptical trainer: general Minutes: 35.0 Calories burned:  -570.0  Heart rate: 161 x
Chalean Extreme Weight Lifting - free weights or machine, moderate Minutes: 34.0 calories burned-174.0 Heart rate: 124

Featured workout DVD:

Article for the day:
How To Avoid Overeating

Don't overindulge in fatty foods.

Overview
You may not notice just how much you consume in any given day, and this disconnect from your food and nutrition can lead to overeating, eventually causing weight gain. Being more conscious and using easy tips to keep you constantly thinking about your food choices and eating habits can help you avoid overeating and maintain a healthy weight.

Step 1

Eat more slowly. A study published in the Journal of Clinical Endocrinology & Metabolism found that eating slowly increased the response time of the "I'm full" gut reflex that tells you that you are satisfied. This means that be simply slowing down and chewing your food more slowly, you'll consume less calories and stop overeating because your body feels fuller faster.

Step 2

Eat sitting down at a table. With your busy lifestyle, you've likely had a meal in the car, at your computer or while standing up. These positions cause you to eat mindlessly, resulting in overindulgence and overeating, notes fitness website FitSugar.com. If you must go through the drive-thru, take the food home to eat, and resist the urge to open the bag and consume in the car.

Step 3

Eat small meals throughout the day. Rather than choosing three large meals each day and allowing yourself to get so hungry that you overeat, try five or six small meals so that your body isn't given the chance to get hungry. Choose snacks that include whole grains, vegetables and fruit and lean protein so that you're left feeling satisfied, even when you eat less than you normally would.

Step 4

Halve your portions when eating out at restaurants. USA Today reported that restaurants serve portions that are at least two to four times the size recommended by the government. That means you can easily halve your portion and ask for a take-home box immediately, before you even start eating. You'll keep your portions under control and have lunch for tomorrow.

Step 5

Drink a glass of water. The Desert News notes that people often mistake hunger for thirst. If you feel hungry, drink an eight-ounce glass of ice water first, and then reassess your need to eat. You may find that the water quenches thirst and hunger simultaneously

Great Fitness Tips 4 You!

2010-03-12T14:50:00.000-05:00

People who don't know me- please don't assume I'm this great fitness queen because this is a long hard journey that we're on together!

So here's the thing. I tried this method of training called Tabata training. Tabata training simply put means that you go all out in whatever excercise you're doing for 20 secons and then rest or slow down for a 10 second recovery and then repeat the process. (see article below)

This kicked my but! My intervals always consisted of the opposite. All out for 10 seconds and then reduce speed for 20. Boy what a difference doing it the Tabata way made! The fat-burning benefits are pumped up while also improving your endurance.

Workout log:
March 10, Wednesday: No workout
March 11, Thursday: 6:30 am eliptical interval training using Tabata method
March 11, Thursday evening: Strength training with trainer (moderate pace).

Good measurement day, but he insists that I'm still "behind schedule"! Forgot to take those pics too (smile)

March 12, Friday: I feel like doing something different....maybe I'll hang from my door, do some treadmill work at an incline and perhaps some full body exercises...

Health and Fitness 4 You! (click to read original article)
The Best 7 Cardio Programs

Everyone always asks me, “What’s the best interval program for fat burning?” And unfortunately, like with every other type of workout style, there really is no “best” interval program. But that’s good news because it allows us to use variety in our approach. (So perhaps the best interval training method is simply the one that changes every 4 weeks.) One thing that is known, is that intense interval training workouts result in more fat burning than slow cardio training programs.

Interval recommendations have ranged from 15 seconds to 5 minutes (these are known as aerobic intervals). So let’s take a look at each interval recommendation and all those in between.

1) 15 Second Intervals

The great thing about 15 second intervals is that you’ll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to “build up” and “bring down” the machine settings to the correct speed.

If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval.
2) 20 seconds on, 10 seconds off

This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. This is hardcore. Not for the faint of heart. If you are a beginner, try easy interval trainig.

Alwyn Cosgrove and Craig Ballantyne use interval training because it works. Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.

3) 30 Second Intervals
The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you’ll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine.

4) 45 Second Intervals

These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby). I have used 45 second intervals extensively in both areas of training. Short workouts, but tough workouts. Your rest intervals will feel like they go by so fast. Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket.
5) 60 second intervals

Similar to the 45 second intervals in benefits and toughness. Rest 1-2 minutes before starting your next interval.

6) 120 second intervals

These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance.

7) 5 minute intervals

Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes.

Beginner vs. Advanced

If you are thinking that these intervals all sound “too intense” for you, please don’t worry. Interval training is all relative. You don’t have to sprint for your life in each type of interval. Instead, just work at a slightly harder than normal pace. By the end of the interval, you should be getting tired, but you shouldn’t be gasping for air. Start conservatively and you will get the hang of it.
For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.

I really like to use short bursts of exercise lasting no longer than a minute. These have been the staple intervals in my Turbulence Training workouts since the first workout was designed back in 2001. But again, I think you will get your best fat loss results if you vary your interval training workouts – just like you must vary your strength training workouts.

Without fat burning intervals, you might never burn belly fat.

Article Source: http://physicalfitnessarticles.net/

Get the shocking free report on the Dark Side of Cardio from Turbulence Training to learn how to burn fat without slow cardio – all from Men’s Health expert Craig Ballantyne and his trademarked Turbulence Training workout secrets

Treadmill Run

2010-03-09T16:25:00.003-05:00

I've been doing more of my workouts for the past few days on the treadmill....I guess to switch things up a bit. An incline of 10-15% is no joke! An hour on that and you're burning some serious calories. Imagine walking (or running if your fit) up hill for 30 minutes to an hour?!
Well here's an interesting treadmill workout I ran into.

Treadmill Run (click to view original article)

Today is a fun workout that will really change up your cardio! Let’s work our endurance on the treadmill with one of the best run workouts to change up your routine…

Warm up:

- Brisk walk or jog for 6 minutes

Endurance Run Workout:

- Run 3 minutes (70-80% of your max) at 1.5 – 2.5% incline

- Brisk walk 3 minutes at 10 to 15% incline

- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline

- Jog 3 minutes (50% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Run 3 minutes (80-90% of your max) at 1.5 – 2.5% incline

- Brisk walk 3 minutes at 10 to 15% incline

- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline

- Jog 3 minutes (60% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Rules; no hands/ no holding on! Time yourself and post your results! Beginners, modify and scale the speed and incline if needed.

Friday's Workout: No workout- Basketball games

Saturday Workout: Sunrise workout! 7:00 AM for 1 hour cardio on eliptical then 20 minute full body workout with trainer...( step ups, fire hydrants, sumo squats)

Sunday: Recovery Day

Monday's workout:

42 minutes Treadmill at an incline of 10% at 3.2mph. Then 30 minutes of eliptical interval training. (I had to close out on my favorite). I think tonight I'll do some strength training and hopefully close out with a cardio session.

Tuesday March 9 Workout:

35 minutes of strength training- one arm rows, chest press, seated rows, push ups, straight arm pull down, chest flys

30 minutes of interval eliptical training

The Best Ideas for a Post Workout Meal

2010-03-04T23:05:00.000-05:00

Post workout tonight for me: 3 scoops of Fulton-X Whey protein supplement
Dinner: turkey burger

Workout: 60 minutes of Strength traiing: He changed my workout today with assisted chin ups, knee ups, tricep work, rows
41 minutes on treadill at 2.5mph incline of 11.5-14

Now this is a great article that I discovered today on Livestrong.com. When you begin to think of food as fuel, it's good to know exactly when to fuel up and how it's making the body-machine work!

The Best Ideas for a Post Workout Meal

Central to the postworkout meal is the timing of consumption. Immediately following exercise, blood flow is still increased to working muscle. The goal is to supply the body immediate sources of protein and carbohydrates to begin the anabolic (repair and rebuild) and glycogen storage (refueling) phases. Exercise has a catabolic effect (breaking down) on muscle tissue. Protein is needed to switch from a catabolic state to an anabolic one. Carbs are essential to muscle recovery by replenishing glycogen stores in muscle tissue and speeding up preparation for the next bout of activity.

Protein

Whey protein serves as the best source of amino acids for tissue repair postworkout. Whey has a 100 percent bioavailability. In other words, 100 percent of what is consumed is used. Compare that to whole-food options such as egg whites (88 percent), fish (83 percent) or chicken (79 percent), and it is easy to see why it is preferred. Furthermore, and more importantly, whey protein is digested faster than any other protein source. The goal is to maximize nutrient uptake while blood flow is enhanced.

Carbohydrates

Watermelon, bananas, raisins and potatoes are carbs that should be consumed postexercise. These foods are relatively moderate to high on the glycemic index. Their rapid digestion and absorption make them optimal for uptake into recently worked muscle tissue for the replenishing of muscle glycogen. However, they do offer nutrients the body needs, as well. After working out is the only time where it is recommended to avoid fiber, since it tends to slow down digestion, which is counterproductive to postworkout refueling.

Liquids

Water, sports drinks and 100 percent natural juices are all viable considerations for postexercise drinks. Water is essential to reinstitute the body's water balance. This can also be achieved by consuming fortified sports drinks that will not only add water back to the body but also supply carbohydrates and the electrolytes (sodium, potassium) lost during sweating. Carbs in sports drinks are proportioned to avoid overconsumption, which could lead to a delay in gastric emptying and fluid absorption.

References
"Nancy Clark's Sports Nutrition Guidebook," 3rd ed.; Nancy Clark; 2003

"ACSM's Health and Fitness Journal"; The Science of Hydration; Beth Stover and Robert Murray; March/April 2007

High Intensity Exercise

2010-03-03T16:00:00.000-05:00

High Intensity Exercise
posted by CharityShantell on 10:00 am

I loved this excerpt from jillianmichaels.com. It's motivating!!
Intense Exercise and Your Growth Hormone

After you work out, do you have the feeling that you can do anything? Well, you're not alone. That "runner's high" (which is actually triggered by any form of exercise, not just running) comes about because exercise floods your body with endorphins. These helpful biochemicals lift your mood and stimulate the release of another important hormone that affects your metabolism: human growth hormone (sometimes called HGH). This hormone is something we all want, and lots of it. It builds muscle, burns fat, helps you resist heart disease, protects your bones, and increases your overall health. To be clear, I'm NOT taking about the HGH that you've probably heard about in the news, in reference to doped-up athletes — that's the injected kind and it's definitely something you do NOT want. I'm talking about the natural kind that your body produces with exercise.

The key to turning your body into a growth hormone factory is to exercise at a high intensity level. During intense exercise — like those cardio intervals I've give you in your Fitness Planner — growth hormone spurs the body to use fat as fuel instead of glucose. So you burn more fat as you exercise, and you're keeping your blood glucose levels stable, which gives you more energy to keep going. On the other hand, lack of exercise makes your muscles insulin-resistant and suppresses growth hormone. So make sure you are getting that high-quality, intense exercise to work up those growth hormone levels — it's the healthiest way to reverse aging and make yourself stronger.

2010-03-02T22:17:00.001-05:00

LIVESTRONG.COM Blogs

Not as healthy as you think- Round Two

Posted by susysez
March 1, 2010
1 Comments

Not as Healthy as you think!
Yogurt with Fruit on the Bottom: Be careful here, these can be loaded with high fructose corn syrup.
My suggestion: Plain yogurt and add your own fruit with a drizzle of honey.

Trail Mix: Sure it sounds great with all the nuts and sugared fruit, then some add chocolate – this is really high in calories and with all the sugar will not keep your filled up for long.
My suggestion: Have a handful of mixed raw nuts.
Fruit Juice: Very deceiving and loaded with added sugars – up to 35 grams of sugar in an 8oz serving.
My suggestion: Make your own juice or eat the fruit.
Flavored Tea Drinks: Deceiving tea sounds good for you however these have tons of added sugars.
My suggestion: Brew your own tea and add honey to sweeten.

Tuesday Cardio Blast

2010-03-02T21:31:00.003-05:00

Wanted to blast it on the cardoio.... again to really do some calorie busting!
50 minutes eliptical Podrunner week 2 toward an 8K (intervals)
25 minutes on treadmill at incline of 10 and 14 then down to 5 for last 4 minutes. pace of 3.1-3.2

I feel like my tendon (in bicep) is healing.... staying away from the off day strength training unless I do legs. I can't wait to pump up the weight!

Now for a relaxing moment....

Book wish list: Current read:

About the Author

KENDRA NORMAN-BELLAMY is a national best-selling author and the founder of KNB Publications LLC. She is the organizer of Visions in Print, an Atlanta-based national organization for faith-based writers, and The Writer’s Hut, an online fellowship for African American Writers. She is the founder of Cruisin’ For Christ, a groundbreaking at-sea ministry that celebrates writing, gospel music and other God-glorifying arts, and also serves as a motivational speaker.

Kendra and her award winning titles have been featured in such magazines as Essence, Upscale, EKG Literary, and HOPE for Women. She has been a contributing writer for HOPE for Women, Precious Times, and Global Women magazines. Kendra is the author of One Prayer Away, Crossing Jhordan’s River, and A Love So Strong. She was the winner of the 2008 Best Christian Fiction Award and the 2008 Best Anthology Award from the African American Literary Award Show in Harlem, New York.

A native of West Palm Beach, Florida, Kendra currently resides in Stone Mountain, George with her family. For more information, visit www.knb-publications.com.

Sunday-Monday NO WORKOUT!

2010-03-02T13:18:00.000-05:00

This means my schedule for this week should be Tues,Weds, Thurs, Fri, Saturday.

Saturday workout- Killer Cardio!

2010-03-01T14:33:00.001-05:00

Concentration Chest, calves- disjointed workout due to Women's Day.
1 hr treadmill workout (incline of 14) whoo hoo!
45 minute eliptical interval training
Next morning lost 2 lbs! Was all of that in sweat?!!!

Reminder: Women's Day at Fultons Fitness/ Saturday 2/27/2010

2010-02-26T12:41:00.000-05:00

Just a reminder for this Saturday's Womens Day at Fultons Fitness to give you all information on Healthy Hearts.

The day will start at 11:30am until 1:30pm PhD, MS Elizabeth Samander will be be our guest.

We will have snacks and two classes for your enjoyment (it's all free ) so bring a friend and save thier life with the free information see you all Saturday..don't forget Fultons Fitness is Fun for the whole family.

Please visit http://www.fultonsfitness.com/

Fultons Fitness
321 Boston Post Road
Milford, CT
203-874-2949

Thursday February 25, 2010

2010-02-26T12:26:00.001-05:00

7:00 Training Session at Fultons Fitness
Leg Day today!

Decline Leg Presses (4 sets of 25)
Leg Squats using squat machine (2 sets of 25)

Calf Raises using calf machine (3 sets of 25)

1 hour of eliptical interval training
5.22 miles

Wednesday February 24, 2010

2010-02-25T23:10:00.001-05:00

Worked out with Alivia today in the Wilson Fitness Center! Well we were in the same room at least!

Leg day: 4 sets of each exercise
-leg presses
- sumo squats
-ballet squats
-lunges
-incline leg curls

Yeah Back On The Cardio Circuit! Recovery is a must!

2010-02-23T11:15:00.001-05:00

Woke up earrrlyyy this morning energized and ready to hit my beloved eliptical machine. I was moving and grooving (stop laughing) to my Podrunner 1st week to 8K play list while watching the weather report warning us of MORE SNOW! I'm so ready for spring right about now. It felt good to get back on the eliptical however. Saturday's workout broke the ice, but today marked another beginning. I think my body was just worn out from last weeks painting and moving. I now see the benefit of having a recovery week.....It makes me wonder about those consecutive strength training days that I've done in the past and how beneficial they really were.

So true to form, I have found a great article on the benefits of a full or half recovery week from strength training.
Click Here to read the original article!

ARTICLE: Recovery Days and Recovery Weeks (from strength training)
Posted by KatCarney on July 28, 2009 at 4:00pm in The Skinny on Getting Fit with PCOS

You need to train smarter - by improving your awareness of just one thing.

Recovery. That's it! Sounds simple and yet it's so powerful. The key to the concept of recovery is this - the training adaptation you seek from training is only half produced by training itself.

Without recovery, you only have fatigue, a disrupted homeostasis. Only when recovery from each training session is achieved do you see the peak of the training effect!

Assessing recovery from training can be simple - if you cannot exceed the load or reps on the same exercise performed in the same sequence as last time you did that workout (ie. all things being equal) - you haven't recovered.

There are also more complex interpretations involving what I call cumulative fatigue, where out of the blue a few weeks later you may pay the price for over-doing it today, but I don't want to complicate the discussion with this.

Recovery in strength training covers three areas : 1) days between workouts; 2) recovery weeks between stages within a program; and 3) recovery weeks between programs.

Days between workouts: since the popularization of split routines many perceive that because they are working a different body part in subsequent days they will be okay, that they don't need a day off. This may work fine for about two days in a row for most, but for the average person, three days in a row is too much. Why is this so, despite training of totally different muscle groups?
The muscles groups may be unrelated, but the energy production is central to the whole body - so the central nervous system (whose importance in training is finally being recognized) supplies the whole body and can perhaps become depleted. The reproduction of fuel in the muscle cell is influenced in a central manner, not just by different muscle groups. And the immune system, the body's tool to combat the fatigue induced by training, is taxed centrally irrespective of which muscle group is being training.

Whilst frequency of training is influenced by volume, intensity, and individual recovery ability, I say very clearly - only those using low volume training or who possess superior recovery systems/circumstances should even contemplate training more than 3 days in a row!

And remember - it is not a matter of what can be tolerated - but rather what is optimal, what gives the best results. More is rarely better in training - in fact my preferred motto in training is - if in doubt, don't do it.
These days between workouts are what I call recovery days. You can use them to rest up, or you can participate in activities aimed at accelerating recovery, including massage, stretching, contrast baths etc. One of the first questions I ask when I see most programs that I feel can be improved is- where are the recovery days!

Recovery weeks between stages within a program: realistically it can take a few months to see significant adaptations. Between workouts I still want to see incremental and continual changes, and it is these that add up to a greater difference over a few months. So do you train continuously for say three to four months? I bet you have tried to! And I know what probably happened! Within a certain number of weeks you seem to go backwards, or even drop out of your program. And then the three to four months of continuity required to see the bigger changes never happens. Sounds familiar? I certainly hear this all the time when performing trouble-shooting analysis of client's historical training patterns. So we are going to fix it here and now. You should never again suffer this fate!

What I want you to do is this - take a recovery week after every 3 or 4 weeks of training. I know - your internal psycho-babble is having a fit! 'Take a recovery week off!!! No, I can't! I will lose it all!!' Well, let me say this - if you don't do this, most of you are going to lose it all anyway!

Once you get over the emotional attachment issue of not training for a week, you will find the incredible benefits of doing what most athletes have done since Milo picked up the calf in the stadium in about 6th century BC - get incredible results!

If you want to get further into it, a recovery week between stages can be a 'full' or a 'half' recovery week. A full recovery week/microcycle would involve no specific training eg. no strength training, but may involve non-specific alternative activity provided it was light in volume and intensity eg. blading, cycling etc.

A half recovery week or microcycle involves a significant reduction in training volume, spread out throughout the week/microcycle or condensed to one half, allowing a full recovery in the other half. Intensity may also be reduced in the half-recovery week.

Examples of these work/rest week/microcycle ratios appear in the table below. Ignoring this concept is a guarantee to overtraining and injury. If you feel your recovery levels are lower than ideal, use a shorter work period eg. 3:1, 4:1 etc. Then decide whether to use a full or half recovery week in the recovery week. I feel that most reading this would do themselves a significant benefit from trying out the first or second option in the table below.

Recovery weeks between programs: when you plan a program (assuming there is a plan!) is there any light at the end of the tunnel? Do you have a predetermined range of number of weeks for the program? Well now you do - because I am going to say very clearly - for most people, twelve weeks of continuous training is all you should do. No more. If you achieve the continuity in training that is possible by application of the above principles, you will achieve an incredible amount in these 12 weeks. In fact, I can say with safety that if you have never used the above methods, the next 12 weeks could by your most productive ever!

Then what happens after this 12 or so weeks? You take a full recovery week. That's right - a full recovery week! Go away from the gym or whatever has been your dominant training mode - and use this time wisely. Catch up on other aspects of life that may have been on the back burner during the last 12 weeks. Or catch up on some other types of (non-structured!) training that you will benefit from being exposed to, even if only from an enjoyment perspective.

This strategy is aimed to negate the more complex cumulative fatigue I touched upon earlier. Going through the 12 week program you will be driven by the knowledge of the 'light at the end of the tunnel', the knowledge that after the 12 week program you will be getting a well earned rest. And during the recovery week you will experience a re-activation of that burning desire to get into training and make a difference in your life! The drive that may have dropped off in the last few weeks of the previous program.

Conclusion
So after reading this you are going to ask yourself the following questions :

* has my training in the past lost quality or direction some weeks into the program?

* if so, what do I perceive my recovery ability really is, taking into account my lifestyle, age, health, employment, finances, relationships etc?

And then you are going to take the following action:

* review your frequency of training, perhaps avoiding for the most part 3 consecutive days of training the same modality

* using your perceptions of your recovery ability and the table provided, determine what training week to recovery week ratio might be worth investigating

* take a full recovery week after the successfully adhered to next 12 week training program!

Planned recovery days and weeks - not ones you take when you lose interest or get sick, that invariably turn into months with the subsequent loss of all you have trained for! Planned recovery days and weeks are aimed to prevent overtraining - to ensure that you achieve adherence to training and therefore experience continual gains. Isn't this after all the goal of your training - continual gains?

About the Author:

Ian King has established himself as a world leader in the field of athletic preparation. He has prepared athletes for every winter and summer Olympic Games since 1988. His articles have been published in America, Australia, Canada, New Zealand and Papua New Guinea. Ian also frequently lectures around the world on the topics of strength training and conditioning.

Source: http://www.timinvermont.com/fitness/fund.htm

Fultons Monday Workout

2010-02-22T23:14:00.000-05:00

Fultons Fitness Monday's Work-out (BACK) see http://www.fultonsfitness.com/ for more instructional videos

Lat-pulldowns

Seated rows

One-arm dumbbell rows

rear deck flys

straight bar rows

T-bar Row

Cable up-right rows

Enjoy and Have Fun! http://www.fultonsfitness.com/

Zumba at Fultons!

2010-02-22T22:35:00.002-05:00

Nooo I'm not even in the room!

Remembering Today.....

2010-02-18T12:37:00.000-05:00

It's not just a temporary fix....It's a change in lifestyle

Getting mentally prepared for my evening training session! Rough week of moving furniture, painting, moving furniture and more painting. The body is achy. It is a task to get mentally prepared for tonight, but I'm sure it is only the first of many. Still climbing out of this valley, but I'm determined to keep climbing!

Melt Down Today

2010-02-14T22:17:00.000-05:00

Melt Down.....Valley Day
For some reason, today I was just tired of the struggle. I was tired of counting, tired of pushing, tired of drinking water, tired of "detoxing", tired tired tired! Perhaps it had somethinf to do with having to move all of that furniture.... I guess we all have moments like this and just need to find the strength to just keep moving forward. I said that I would be honest with myself when journaling in this fashion so that I could learn from the times when I'm on the mountain top and when I'm in the valley. Today dear self, was a valley day....

Fultons Fitness February Membership Specials

2010-02-11T21:47:00.000-05:00

As a reminder, we have two new February membership specials. New members can join now for $25.00 down and $39.99 per month. This includes day care, tanning and all Group X classes. In addition, we will give you two complementary training sessions to kick start you. If you chose to pay in full, you can now save $100.00 off our yearly fee of $425.00. This equates to less then $1.00 per day.

Lastly, I would like to introduce "Zumba Under the Lights"
on Thursday evenings at 6:00pm and Saturday mornings at 10:30am.

Stay tuned for Woman's Day on February 27th from 11:30am -1:30pm.
Visit our new website: http://www.fultonsfitness.com/ for more indepth information.

Once again, thank you for all your support and remember, Fultons Fitness is fun for the WHOLE family.

Health & Happiness,
Robert Fulton & Staff

The Real Monday Workout!

2010-02-11T21:41:00.002-05:00

That's what I get for not journaling right away! Monday night's workout actually consisted of Harold and I going to Fultons Fitness. He trained with Rinaldo while I went solo. True to form my cardio machine of choice- the eliptical, was taken! Those are the hazards of working out in a gym other than your own LOL. So I decided to begin my strength training workout and finish the session with 20 minutes of cardio.

1. Dumbell One Arm Row/ alternate with 2 arm row
2. Incline Dumbell Press
3. Dumbell Pull over
4. Push up (on wall)

I completed 4 sets of 12-15 reps and then moved on to the next super set

5. Straight arm pull down
6. Incline dumbell fly
7. Bent over lateral raise
8. Standing 1 leg calf raise
Completed 4 sets of 12-15 reps
20 minutes of eliptical interal using Podrunner Podcasts Week 1 to 8K.

Bowflex SelectTech 1090 Single Dumbbell
Yeah these are a dream set of dumbells that are on my wish list! We currently use the power blocks, but these seem to be more slimline and easier to use for ie for tricep work.PowerBlock Elite 90 Adjustable 5 to 90-Pounds per Dumbbell Set

Tuesday Night Work out Post Birthday Weekend! February 8, 2010

2010-02-09T22:51:00.001-05:00

Yeah..... I went a little crazy for my birthday weekend....
Friend made us brownies....yes I ate
Had date night at the movies and I ordered buttered popcorn......I enjoyed myself, but now it's back to work!

So this week either at the gym or on my own I have to beef up the cardio!
Monday again I repeated back and bicep workouts with 20 minutes of eliptical cardio training.

I'll be hitting the Wilson Fitness Center on Tuesday and a Training session is scheduled for Wednesday and Thursday if we don't get snowed it!

7:00 Workout Strength/Eliptical Circuit
30 minutes of biceps, triceps alternating with 5 minute intervals on eliptical
50 minutes on eliptical
total about 7,230 strides!

Are you intimidated by your gym membership?

2010-02-09T16:24:00.000-05:00

Are you intimidated by your gym membership?
By Joe Gigantino click Here to view original article
“If you don’t know where you are going, you will wind up somewhere else!” ~ Yogi Berra

Yes, it’s February and many have a full month of their new year’s resolution of starting an exercise program under their belts. But if you’re like the rest, you might still be holding on to that last little bit of procrastination. Perhaps you’re searching for the best deal at the local health clubs or you’re waiting for the wind to blow in your direction just right. As an owner of multiple health clubs, I find a huge number of people who join without a solid goal in mind – they simply want to “get in shape.” And the majority of those people want it to happen yesterday! Don’t get me wrong, we have trained staff to help you with your fitness goals and to get a plan in place that’s specific to your needs. However, there are some things that you can do to make your health club experience, not only more productive while you’re there, but more enjoyable at the same time.

The first day in your health club doesn’t have to be frightening if you prepare yourself properly. I’ve seen the lost looks on many faces when they walk in for the first time – you’d almost think it was their first day of their freshman year of high school! Below are some tips to help you have a better experience with your gym membership:

Map out your plan before you go. You’re probably as strapped for time as the next person, so effectively managing your time at the gym will make a world of difference. For instance, if you’re working with a time constraint, figure out how much time you’ll need in the locker room to change, warming up at the mats, weight training and finishing up with some type of cardio workout. Planning beforehand will also trigger you to bring along the right gear for the activities you have planned.

What to wear, what to wear…You don’t need to spend a lot of money on a whole drawer full of athletic wear, but having the right pieces for your chosen activities can help you feel capable and prepared. Choose things that make you feel happy and comfortable. Two or three pieces of good quality workout apparel are important. Think about how to mix and match different pieces so you can make what you have go further and it will also cut down on the time you spend preparing to go to the gym, possibly even preventing you from going altogether because you think you have “nothing to wear.”

Pre-pack. Keep your gym bag stocked at all times (just like you used to have your school backpack ready). Standard essentials could include a lock for your locker, membership card, MP3 player, water bottle, toiletries and shower shoes, heart-rate monitor, pedometer, socks and other basic items. Of course, there are always those variables depending on any other activities you may have planned – for instance a racquet, goggles, mat, headband, swim gear, etc. .

Buddy up. We’ve talked in the past about the value of having workout partners. Even if it’s just for the first few visits, bringing a friend or planning a specific time to meet at the health club can ease your anxiety and make you feel like you belong. You’ll feel especially empowered if your buddy is a more seasoned gym-goer. If you don’t have anyone interested in coming with you, try making friends while you are there. Chances are there are several others who are feeling as out of place as you are. Strike up a conversation, and you’ll find a new friend in no time. Some of the best friendships I’ve had over the years have been with people I’ve met at the gym during a workout. Keep in mind, however, that you don’t want to become that stalker person who follows others around trying to chat it up. Keep your fitness goals in check and don’t let this become your dating playground.

Hydrate. It’s a good idea to pre-hydrate by drinking 16 to 20 ounces of water 30 to 60 minutes prior to your workout. Then, of course, you’ll need to drink throughout your workout, and post-workout hydration should continue with another 16 to 20 ounces.

Eat for energy. A light snack healthy and rich in complex carbs (e.g. banana, berries, or whole grains) an hour or two before your workout will generate needed energy just in time to start exercising. Don’t make the mistake of eating something that drags you down, making you feel sluggish.

Avoid over scenting. No one wants to stink up the gym with body odor, but taking it to the other extreme is also a no-no. I’ll never forget one guy I encountered while visiting a popular health club chain. His Hai Karate scent trailed from machine to machine. Not to mention that he also sported his thick gold chain over his “beater.” I wanted to say “You’re here to work out dude, not audition for Jersey Shore!

Have your card ready. There’s nothing worse than the people who don’t bother to have their card and or ID ready; they fumble around in their wallet or purse often becoming flustered as a line forms behind them. Lots of membership cards can be easily attached to a key ring or handle of your gym bag.

Ask for what you need. While you’re at the front desk, be prepared to ask any questions you might have. Find out where the weight room is, if there are class-sign ups available, etc. etc. Often many health clubs have an online presence, and you can check out their group fitness classes beforehand. This will save you from having to look for a staff member once you get changed and ready to workout. If there is a first-time orientation offered, don’t skip it! You’ll want to learn as much as you can and take full advantage of your health club membership benefits.

Be courteous. Make it a habit to leave your cell phone in the car. If you simply cannot live that hour without checking your phone, at least make sure you have the ringer on silent out of courtesy to the other members.

Clean up after yourself. You’d think that as adults, we’d know better than to leave a pool of sweat dripping off the elliptical machine, but yes it needs to be said. Bring a towel and use it.

Practice modesty. Some nudity is appropriate and expected in the locker room, but parading around in your birthday suit makes most people uncomfortable. You may think your body should be flaunted, but more than likely you’ll be someone else’s ‘yuck it up’ material during happy hour!

Think about next time. After your workout, before you head back to your car, take note of how much time it took you to complete your workout and also scope out what you might want to do during your next visit. Keep in mind you’ll want to ‘switch it up’ often to avoid getting in a rut. You’ll not only stay motivated, but your muscles will get challenged frequently. Schedule an appointment with a trainer or take a walk by the pool. You’ll leave better informed and equipped with a plan of action. Each time you go, you’ll naturally become more motivated to come back again.

OK, so I’ve had a little fun with some of these tips, but hopefully they will create a more enjoyable health club experience. If you’re feeling like you’re still a rookie, be patient – in no time you’ll be a pro and will helping out those new freshmen! Send this to a friend or your gym buddy and share below.

“It’s a journey, and the best thing you can do is take it slowly.”

2010-02-09T16:23:00.000-05:00

Weight loss isn’t about a weekly outcome.
“It’s a journey, and the best thing you can do is take it slowly.”

During the commercials I decided To Plank!

2010-02-05T10:30:00.000-05:00

I'm enjoying my day home on my birthday weekend!!! Watching the Dr. Phil show....however I've decided to do 30 second planks during the commercials!!!

Plank #1

Here we go plank #2

plank #3

Plank #4

How to Perform the Plank ExerciseThe plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:

1. Lie face down on mat resting on the forearms, palms flat on the floor.

2. Push off the floor, raising up onto toes and resting on the elbows.

3. Keep your back flat, in a straight line from head to heels.

4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.

5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Here's info on the Plank Exercise:
You may be learning the plank exercise for the first time or you may already use it regularly in your workouts. I have found it to be one of the most effective abs exercises I use. In fact, one research study found it to rank highly at #4 out of 13 exercises for the oblique abdominal muscles.

Not only does it strengthen the abdominal muscles, but also works all the core muscles -- the back, hips, etc.

I recommend starting with the first exercise and gradually increasing the seconds you can hold the position. Once you feel comfortable with the plank on your elbows, progress to the next exercise. It's very rewarding when you can see your core strength improve by the length of time you are able to hold the position!

Still My Birthday!

2010-02-05T08:45:00.002-05:00

A Poem to me from my "little sis"

2010-02-04T23:32:00.000-05:00

A birthday poem for Jada: The quiet mountain whispers in the night. Gentle breezes over candlelight. Flames crisp and crackle smell of serene, brisk warmth. Shadow trees under sunlit dawn. Jada E-Patrice the roots go so deep and thick. So, so precious with her mother's eyes and her Father's strength. Happy Birthday Big Sis.

Author: Stephanie Tompkins

Happy Birthday Love Poem

2010-02-04T12:14:00.001-05:00

Today is a celebration of life for me. I thank God for this wonderful host of family,friends and acquaintances . Perhaps I can't see your faces, but I love you all the same!

Happy Birthday Love Poem

(From The Beloved)

Today is your day; I will do whatever you say to make sure you enjoy your birthday. It's all about you celebrating your life, you are my pride and joy and I thank God for blessing me to be with you and allowing you to give me such amazing love.

I am honored to share this special day with you. Even though you are getting older, I see you as the same when we first met. We have grown together to form one strong and phenomenal love. Each moment, each minute and each day I will always love you the same. Actually, my love for you will always grow.

I will never leave your side, this is your day and I don't want you to cry, because of the way I'm expressing my love for you. You knew how I felt, many times I have told you when you touch me I melt, I melt like butter because you have added flavor to my life.

Each day we are together, it just makes me wonder, how would it be without you and that is something I could not bear. Right now as you are sitting in this chair, I see how love should be because you are right here with me. You see I want to cherish this day with you and many more. You are the blood pumping through my heart and without you my will to love will stop.I love you and will never love anyone else the same

Happy Birthday

Health And Relationship Advice

About the Author

I'm a wife and mom of three beautiful children. I live in ILLinois USA. I have been an online marketer for two years and have been writing articles for a year. My main subjects are business and health. I can help others with advertising their business to get exposure.

(ArticlesBase SC #1503743)

Article Source: http://www.articlesbase.com/ - Happy Birthday Love Poem Great Way To Say I Love You

Fultons Fitness Workout For The Week- The Shoulder Press

2010-02-01T16:43:00.004-05:00

Fultons Fitness Workout for the week focuses on the Shoulder Press. This excercise can be done at home using some simple dumbbells. cans of soup or some stretch tubing!

Click Here to view the new Fultons Fitness website

F.E.W.L for the Soul: On This Day..... Just Breathe...

2010-02-01T10:13:00.001-05:00

Author: Designer_Of_My_Life (click on link to visit her blogspot)

Nitra J. is A smorgasbord of faith, fun, and many talents. Singer/songwriter, graphic designer, poet and more! (Tweet Deck Bio).

I absolutely love her poetry. Please check out her webpage of masterpieces at http://designerofmylife.blogspot.com/2010/01/breathe.html

Breathe
Venetian blinds closed

Shut off the music

Disconnect the cable box

Unplug the phones

Shut down your laptop

Turn off the lights

Head toward the bed

Remove your shoes

Lay down upon it

Close both your eyes

Relax those muscles

And just breathe...

Breathe strong and long
Breathe tall and wide
Allow your thoughts to flutter away into nothingness
Exhale the stresses of the day

Inhale positive energy and vigor
Envision nothing just allow yourself to feel well
Appreciate the silence and listen
As clarity fills your mind and instructions from heaven flow

Just breathe... and let life be!

Up to do it again!

2010-01-31T18:51:00.000-05:00

Up early this morning- not risking sleeping through another 10 AM workout session! Having my Ruby Green/Red combo right now and preparing warm oatmeal. Have a treat planned for my athlete of a daughter after her training session! I'll let you know how she enjoyed the sports massage with Michelle at Fultons Fitness!!!

Michelle's Sports Medicine Massage: Alivia rated Michelle's Sports Medicine Massage a 9 out of 10! I'm sure Michelle will be a much needed addition to Alivia's sports regime each month. I'll tell you more about her and the services she offers at Fultons Fitness soon. After Alivia's massage she shared with her some stretching techniques to incorporate post games and on a daily basis. Being a routine Yoga instructor at Fultons Fitness gave her the advantage of being able to offer us the scheduled time to learn proper stretching routines. We'll be taking her up on those!

Alivia and I had a great team workout with Rob! Because of my strained tendon, I had to take it a little easy on the tricep workouts, but he didn't lighten the overall workout at all! ugh. We did 34 sets of 25 of the hated V ups. We performed them on a weight bench with hands behind us as in the video below.

We also performed excercises utilizing medicine balls, chest press excercises, step ups (also dreaded) as demonstrated below:

Other excercises performed were the sumo squats using a 55lb dumbell, overhand and underhand tricep excercises and rows. I ended the session with a 50 minute cardio session.

Yes- I crashed at home afterwards- couldn't move- was completely exhausted!

Managing Your Mind and Mood Through Food

2010-01-30T08:55:00.000-05:00

Here's the book Ruth Oliver was referring to! I think I may check this out! I'm adding this book to my journey4health store recommendations. Check out other recommendations at http://astore.amazon.com/myjour01-20

Here's a description taken from Amazon
At the heart of the book are her guidelines about how carbohydrates and proteins interact in the body, and how to use this knowledge to set your own food/mood clock. In addition, Dr. Wurtman shatters many of the common myths about food, showing how to take advantage of caffeine, sugar, and carbohydrate snacks to increase productivity, and includes a test used at M.I.T which enables readers to explore their own food/mind/mood response. This book shows you how to eat to:Beat stress and fatigue at workHave a faster, more focused mindAvoid mood swings that lead to erratic, out-of-control eatingSet your own food/mood clock to perform at your peakBoost energy for morning, afternoon, or evening activitiesStay alert through marathon meetings or long eveningsFly through time zones and arrive feeling first-rate by using revolutionary anti-jet lag tactics...and much more

Friday Workout Session

2010-01-29T15:25:00.002-05:00

Late night means a late awakening! But I salvaged 30 minutes to fit in a cardio workout which was good. With a basketball game later to go to, I may not be able to work it in at the end of the day.

So this morning was eliptical interval training for a shortened 30 minutes at 138-145 bpm with 4221 strides.

Just a note that even though these notes are automatically posted to Facebook, feel no obligation to read them though it's nice to know the support is out there! (smile). This is just my way of keeping myself on track and focused. I'm really not as self-centered as this may seem, but I've decided to finally carve some time out to make my walk a little healthier both physically and spiritually. Sometimes our nature is to meet the needs of others, meet deadlines but never slow down to take a pulse check to see if the engine is fueled and running right. Try to maintain a balanced life. Seek moderation in all things....except your pursuit of relationship with God. In that, seek Him with your whole heart and mind!

The "Food-Mood" Connection

2010-01-29T15:05:00.000-05:00

Feeling very sleepy again around 11AM. This has been a routine. So I'm sitting here and wondering what goes on in the body to cause this drop in energy! So, true to form, I had to do some research. I stumbled upon an interesting read on "The Food-Mood Connection" by Jill Fleming, MS, RD. I'll post the article in case you're interested in reading!

The "Food-Mood" Connection

by Jill Fleming, MS, RD (revised 31 January 2007)

Food intake does affect mood due to biochemical messengers in the brain called neurotransmitters. They can control mood, appetite, thoughts and behaviors. The most food sensitive neurotransmitters are serotonin, dopamine and norepinephrine.

Questions you may have include:

•What do neurotransmitters do?

•What can be used for tiredness?

•What can be done about mood swings?

This lesson will answer those questions. There is a mini-quiz near the end of the lesson. Health Disclaimer

Serotonin, dopamine and norepinephrine

Serotonin is responsible for the calming and relaxation states with a general sense of well being. High levels of serotonin can cause a person to feel sluggish and drowsy. Low levels of serotonin will cause intense food cravings. Serotonin is released in the brain as a result of eating carbohydrates such as fruits, breads, grains and vegetables to a lesser extent.

Dopamine and norepinephrine are responsible for alertness, increased energy with quicker, more accurate reaction times. Protein consumption causes these two neurotransmitters to be released in the brain. Good protein sources include meat, chicken, fish, nuts, soy products, eggs and dairy products.

Tired after lunch

If you find that you are usually tired shortly after lunch, you may need to add 3-4 oz of protein to your noontime meal. Conversely, if you have trouble sleeping at night, you may want to limit your protein and increase your carbohydrates at your evening meal.

Overeating, regardless of the protein content of the meal will cause drowsiness. Think about how sleepy you were after eating your large Thanksgiving dinner. This phenomenon happens because blood flow is redirected to the stomach, to handle the food overload, and away from the brain. Light meals, containing 300-500 calories, is the ideal amount of energy to maintain peak performance.

Endorphins are natural tranquilizers which are released with exercise and through the consumption of chocolate. Chocolate contains a chemical called phenylethylamine that is responsible for the endorphin response that is similar to the feelings experienced with a hug or being in love.

Note: Recent studies have shown that chocolate can call us a completely opposite effect in some people, and especially those prone to depression. Instead of feeling good, these people get even more depressed.

Mood swings

If you are prone to mood swings eating foods in their natural state is ideal. Good choices include fruits, vegetables, whole grains, lean protein and dairy sources. Water intake should be a minimum of 10 cups per day, as dehydration is a major factor affecting mood swings.

Limiting caffeine and alcohol is a good idea, as they are both diuretics that tend to dehydrate the body, as well as the fact that caffeine is a stimulant and alcohol is a depressant. Sugar should only be consumed in limited amounts, as excess amounts (greater than 200 calories per day) will cause individuals to experience the "sugar-high" which is always followed by the "sugar-blues".

Summary

Foods with serotonin, dopamine and norepinephrine can affect your mood. This is caused by biochemical messengers in the brain called neurotransmitters. Eating healthy foods and limiting such items as caffeine and alcohol will help to avoid mood swings.

Click Here to take the Mini-quiz to check your understanding (scroll to the bottom of the article)

How to Drink More Water Every Day!

2010-01-28T13:26:00.000-05:00

Here's an interesting article on the importance of water and how to "sneak" it into your day! My family laughs at me because I need to set an alarm to remind me to do everything, so consider the tips at the bottom of the page!

How to Drink More Water Every Day
originated by:James Quirk, Krystle C., Sue Crocker, Travis Derouin

There are a variety of reasons to drink plenty of water each day. Adequate water intake prevents dehydration, cleans out the body, and promotes healing processes. Substituting water for beverages high in calories can also help control weight. Follow the steps below to make sure you're getting enough of this most basic necessity.

1.Determine how much water you need. You've probably heard the "8 by 8" rule - drink eight 8-ounce glasses of water per day (2 quarts, 1.8 liters) - but the amount of water a person needs varies depending on his or her weight, activity level and climate. Another way to determine your specific recommended water intake is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. For those who use the Metric system, divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters per day). Keep in mind that these recommended intake numbers are controversial and some experts believe they are a gross exaggeration. See "warnings" below for more information.

2.Measure your daily intake of water. Do this for a few days. If you find that you're drinking less than the recommended quantity, try some of the following tips:

3.Carry water with you everywhere put it in a bottle or other container.

4.Keep a glass or cup of water next to you whenever you'll be sitting down for a long time, such as when you're at your desk at work. Drink from it regularly as you're working.

5.Try wearing a digital watch that beeps at the beginning of each hour. Use that as a reminder to pour yourself a glass of water. Vow to drink that water before the next beep. If you drink only one small (6 ounce or 180 ml) cup per hour, you'll have consumed 48 ounces (1.4 liters) by the end of an 8-hour workday.

6.Get a water purification system. Purified water tastes very good and may help make drinking water more appealing to you. Be aware, though, that as you grow accustomed to purified water, you may find that tap water leaves a bad taste in your mouth, even though it may be better for your teeth.[1] Keep in mind that fluoride, found in small quantities in tap water, is necessary for strong, healthy teeth. [2] Fortunately, all toothpaste contains fluoride, so if you brush twice daily you won't need fluoridated water.

7.Add lemons or limes to your water. This makes it taste better and makes you want to drink more of it. Be careful not to make it too sour; just a splash of sourness should do the trick. Cucumber slices can also be added to a glass of water. Some mint leaves can be added to a pitcher of water which should be allowed to sit overnight. These are cheap alternatives to the bottled flavored water. If you do choose bottled flavored water, check the ingredients, as these are likely closer in form to lemon- or limeade than they are to water.

8.Eat water rich foods, such as fruits like watermelon, which is 92% water by weight. Blend up some seedless fresh watermelon flesh with some ice and place a few sprigs of mint (optional) - one of the most refreshing drinks, especially for the summertime. Cranberry juice is also another option, and has a bitter taste. Patients suffering from urinary infection caused by insufficient intake of water should drink cranberry juice and eat watermelon if not plain water everyday. A tomato is 95% water. An egg is about 74% water.

9.Keep water cold if it tastes better for you. Keep a pitcher of water in the refrigerator at home. Add ice or freeze water in a sports bottle before taking it with you, it will eventually melt and stay cold. Bear in mind that cold water takes energy for your body to regulate the temperature, and does burn some calories. Room temperature water is better if you're dehydrated. Your body can absorb the room temperature water immediately, instead of the body having to raise the temperature of the water first in order to process it.

10.Climate can drastically change how much water you need. On hot days that require you to be outside, you should drink more water to counteract the fluids you lose when you sweat. This not only keeps your body hydrated, it can prevent heat-related illness. Just as important (but often overlooked) is consuming enough fluids in cold & wet conditions. The human body works much more efficiently (including heating and cooling) when properly hydrated. Inadequate water intake affects the brain's function first, which can become very dangerous (especially in extreme conditions).

Tips Herbal tea, seltzer water and soup broth can count as part of the daily water intake.

Make refreshing flavored water by filling a pitcher with filtered or tap water and then adding a few slices of citrus fruit, or a tea ball with herbs such as peppermint. Refrigerate for 4-8 hrs. Remove fruit slices or herbs, so the flavor doesn't get too strong.

Warnings

•Increasing your water intake may cause you to have to get up in the middle of the night to go to the bathroom. To avoid this, you may want to stop drinking water a few hours before bedtime--or make sure you visit the toilet before bed!

•While adequate water is essential to health, it is possible to drink too much water or any other beverage, and there has been considerable scientific debate surrounding how much water a person really needs per day. According to Snopes - http://www.snopes.com/medical/myths/8glasses.asp - the Los Angeles Times has reported that "Kidney specialists do agree on one thing, however: that the 8-by-8 (2 L) rule is a gross overestimate of any required minimum. To replace daily losses of water, an average-sized adult with healthy kidneys sitting in a temperate climate needs no more than one liter of fluid...the equivalent of about four 8-ounce (250 ml) glasses.

•People with some heart conditions, high blood pressure or swelling of the lower legs (edema) need to avoid excess water. If you have a history of kidney problems, especially if you have had a transplant, consult your doctor before increasing your fluid intakes.

•You shouldn't drink too much water while eating as it dilutes your stomach acid and can cause digestion problems.

•If you live in a place with a lot of heat (e.g., The Caribbean), you will have to drink extra water.

•It is possible to "overdose" on water. Water intoxication occurs when the electrolytes in the body are so diluted that they have trouble keeping the balance of water even inside and outside of individual cells. What that means is that drinking too much water (while not getting enough electrolytes) can cause your cells to burst. If you plan on doing heavy prolonged exercise, be sure to alternate sports drinks with regular water to keep your electrolytes in balance. Three glasses of water to one glass of typical sugary sports drink is ideal if you rely on sports drinks for electrolytes during very heavy prolonged exercise, such as a marathon.

•Crystal Lite, Gatorade and other sugary electrolyte drinks also contain acetic acid which can increase rates of tooth decay. There is no real reason to drink electrolyte drinks unless you are heavily exercising (see above).

•Be aware that some elderly individuals with difficulty walking may avoid drinking adequate amounts of water, as they have difficulty transferring/walking to the bathroom. In such cases, a bedside commode may be useful. If you are caring for such an individual, encourage them to drink the necessary amount of water and reassure him/her that you can help them with the transfer to the commode.

• It is not recommended that you reuse plastic water bottles that are intended for one time use, specifically number one plastics. These bottles leach chemicals into your water after multiple uses. The bottle, if not properly cleaned, may harbor bacteria from your mouth. If you wish to always have water around, use a glass or aluminum water bottle. Bottles like Sigg or other canteens are now more favorable due to the risk of chemical leaching when using plastic products.

•In some countries, tap water is dangerous and can cause diseases such as jaundice. Make sure you know what's safe and what isn't.

Bottle (Optional)

Money (If you buy bottled water and for your water bills)

Determination (Don't give up)

Water

Counter (Keep up with how much you drink)

Conveniently-located commode (Optional)

Timer to keep track of when to drink water

Click Here to read original article

Rise and Shine!

2010-01-28T06:27:00.002-05:00

Finally! I woke up early in time to do some quick cardio and a worship session with God.....
That felt great!
3997 strides for 30 minutes. Lets see how my energy levels are today. Have to get those Vitamin D supplements though. levels are low...

Cardio Wednesday!

2010-01-27T20:44:00.001-05:00

Thinking of downloading the new podrunner 1st week toward 8K... end up being week 10, graduation from 5K...Here we go....

Finished! 1 hr 3 minutes 8,505 strides at
Warm up: 5 minutes at 135 bpm
35 minutes at 145 bpm
20 minutes 135 bpm

Off to eat dinner!

Check out original blog on
http://wwwjourney4health-jada.blogspot.com/

Cores Strength Work Out

2010-01-27T11:09:00.000-05:00

ok so I'm looking for a new workout routine to do today in the WHFC and I stumbled again upon Joe Gigantino's daily workout. Now how much of this do you think I can really do? hmmmmm do I need an energy drink first????? If I can't do it, you can......

Core Strength by Joy Booker

January 24, 2010 by Joe Gigantino
Today’s ab workout we are going to do a cardio warm up then focus on core strength by Joy Booker, fitness instructor and Law Enforcement trainer. Core strength helps to protect our back and keep us strong!

Warm up - Treadmill 7 minutes fast pace walk incline at 4.0 (or elliptical if needed)
Cardio - 20 min treadmill run at 6.0 pace and incline at 1.5 (adv at 7.0 pace or higher and incline at 2.0)
Cool down – 5 min treadmill run at 5.5 pace and incline at 1.o (adv at 6.0 pace and incline at 1.0)

Workout:
- 2 min planks
- 10 lifts on each side side plank
- 1 min pull ups to failure
- 10 hanging pikes
- 30 second mountain climbers
- 30 second sicssor kicks

- repeat 3 times at high intensity

Cool down – ab stretch

Word of the day – Inspire = “To find what you seek in the road of life, the best proverb of all is that which says: ‘Leave no stone unturned’.” – Edward Bulwer Lytton

Cardio Night

2010-01-26T22:13:00.000-05:00

Cardio begins- arm is still KILLING ME! Need to massage through the pain and get the blood circulating. I'm babying it toooo much!

1 hour of eliptical interval training: 7597 strides!

Yes I just finished. I hope I haven't reved up my adrenalin too much that I won't be able to sleep! Yes I am exhausted now. I'm glad that I didnt listen to my body and just did the workout. After getting home so late, I was so ready to end the night!

FEWL For The Soul!

2010-01-26T15:12:00.001-05:00

Just thought I would share some "soul" food while I'm at it. Curiosity is a talented poet who I became briefly aquainted with on Twitter. Her work is wonderful!

My Purpose

Author: Curiosity

http://designerofmylife.blogspot.com/

This is no secret, just not for you to know
I feel no need to announce, to prove, nor show

It is no business of yours who God called ME to be
So long as you know (where you reside) if you're where YOU should be

God's purpose for me is HIS own intricate plan
When HE made this decision HE did not consult man

In HIS divine wisdom,
HE planted an incorruptible seed
Before I stepped into my mother's womb
God had already defined me

There really is no need to question
Just observe and you will see
Upon the execution of tasks
Just what HE's made of me

Once time has married eternity, and death is swallowed whole
When this old earth has been reborn, heaven receives her new role
It shall be known all mysteries, at once it will unfold

Behold, the unveiling will make it plain; each plan God manifest
To all God's chosen who overcame each trial, passed every test

Wait 15 minutes

2010-01-25T23:55:00.000-05:00

They say that if you wait 15 minutes before fulfilling a craving, it will go away....... and it did! Yeah!

Beginning of Program

2010-01-25T15:15:00.000-05:00

Today I begin the first day of the F.E.W. Nutrition Plus program. There are 3 phases to the program, each lasting 30 days.

Phase 1 begins with removing 3 elements from my diet which are Pasta, Potatoes and Rice. My main source of carbs will be from fruits and vegetables supplied through the Royal Green supplement (vegetables) and the Royal Red supplement (Fruits).
The purpose for removing these 3 elements from our diet is to

1. Help in relieving water retention

2. Create less hunger

3. Creat less insulin

I had a few questions for Danny Russo, so I thought I'd send him a quick email

Hi Danny! I began your program this morning but wanted to make sure that I was correct in taking 3 vitamins 20 minutes after my first meal. Also if I have already been on a strengh training program and am now in a phase where he's been increasing the amount of weight I use should I do anything different? Will this affect my progress and should I alter anything?

Jada, you got the vitain thing down perfect.............. Since you are getting stronger and have been in the gymfor awhile just make sure your last two reps are hard to do each time you do the workouts. OK? You are on the perfect path.. Danny

Excellent! Thanks Danny- and thanks for the quick feedback!

Jada, You will always get fast response from me.....! It 's what I do... smile. Danny

Brown Rice vs White Rice

2010-01-24T23:01:00.002-05:00

Before I give up the rice- both white and brown for 30 days, just wanted to share this tidbit of information I obtained from my twitter peep "Smashfit". She's a wealth of great information!

Brown Rice vs White Rice - First, white rice IS brown rice, it's just stripped and processed until it's no longer brown
Brown rice only has it's outer husk removed, while white rice iis the additional stripping of the germ & inner husk (bran).
Brown rice retains it's fiber, essential to healthy bodies, but doesn't have the look and texture pple generally prefer.

The loss of nutrients is broad and substantial. Plain white rice has far less Vitamin E, Thiamin, Riboflavin, Niacin, Vitamin B6, Folacin, Potassium, Magnesium, Iron and over dozen other nutrients. Added to that, the dietary fiber contained in white rice is around a quarter of brown rice.
Here's two interesting articles in support:

"Good stuff Jada. The same goes for white sugar. We are consuming so much that has no nutritional value for us and so much of it is making us ill."

-Michelle Enis-Brooks

Gym Excursion Today

2010-01-24T21:40:00.017-05:00

I must say right from the top," I love my gym" (Fultons Fitness). It's important to find a gym where you feel comfortable. For some, their gym of choice may be the large gym chain, while for others the coziness of the smaller gym may be more perferable. I tend to feel lost in the larger gym establishments and prefer the smaller and more seemngly-personal gyms (just my experience) ....but everyone must find their preferance so that they don't mind spending time there!

Today was interesting because my daughter was invited to go to one of the larger gym establishments only because they had a full basketball court and she had hopes of getting in some work on some of her bballing techinques. Well the plan fell through, so she was left with that itch in her fingertips. You ballers know what I'm talking about.

After brief discussion, we decided to go in search of a gym so that she could get her game on! We stumbled upon this place we had been meaning to check out, not because we were in search of a fitness gym, but we wanted her to have somewhere to go during these cold winter months when her outdoor court was not an option.

So we entered this facility and was able to "charm" the young lady into foregoing the $10.00 per person guest fee. I would have to categorize this place as being a "medium" sized facility. It had a separate room for strength and weight training, cardio room, warm up room, 4 raquet ball courts, swimming pool and two gyms with full basketball courts. Needless to say, Alivia headed straight for the courts while we found our way back to the cardio machines.

We both headed to a corner where we found 2 eliptical machines with attached personal tv screens. We plugged in our ipods, programmed our elipticals for 45 minutes and started our workout journey.

I must say that while I enjoyed the fact that Alivia was able to get her game on in the gym, I missed the coziness of my own gym. Nothing beats having everyone know you by name if not by face (though I'm sure some familiarity would come with time). I couldn't circuit train efficiently because the strength and weight machines were in a completely different area so if I had left my eliptical to do a circuit of weights, I would have lost the use of my cardio machine! We completed 40 minutes of workout before we noticed that the room had emptied- oops forgot to check closing time! While Alivia excitedly told us about her pick up game, I couldn't help but fondly think of the comforts of our Wilson Home Fitness Center and the next place closest to home- Fultons Fitness! There's no place like home!

Tomorrow morning- Wilson Home Fitness Center!

The importance of exercise recovery to help weight loss

2010-01-24T14:07:00.000-05:00

In light of my tendon injury or muscle injury- I'm not sure which.. (boy it hurts), I was reminded again about the importance of recovery periods and muscle recuperation. On Friday, I shouldn't have lifted using that muscle group but should allow it to rest. Saturday we concentrated on legs alone and left the upper body alone. Below is an article by Jillian Michaels about the importance of exercise recovery. Check out the original article by clicking on the title.

The importance of exercise recovery to help weight loss

We are always being told to exercise more in order to lose weight, after all the more regular we workout the more calories and fat we burn. So it may seem weird to discuss the importance of gaining plenty of rest between exercise sessions. However once you understand why muscles need quality rest you'll be able to plan an exercise regime that will be more effective for you and your individual needs rather then attempting to follow a workout plan found from a magazine, one that may cause more harm than good!
When we exercise our muscles breakdown, tiny fragments of protein within the muscle cells shatter. The more we exercise during a workout the greater the muscle catabolism (degradation); it’s one of the reasons why we actually become weaker as we progress through a particular routine. How quickly muscles degrade also depends on the strength of the individual and the intensity of the exercise. Obviously the stronger and fitter the person the slower the rate of breakdown, also the more effort we put into an exercise the faster the rate of muscle catabolism, it’s the reason why we can all walk a hell of a lot further than we can run!

After any workout routine the muscles need to replace all elements lost, both proteins and energy stores need replacing for muscles to make a full recovery. But if muscles are not given enough time to recover fully before another workout is repeated then the muscles progressively become smaller. What this could mean for weight loss is a gradual decline in lean tissue, thus lowering the metabolism over the course of a few weeks. A lowered metabolism could be disastrous for a dieter because less calories are burned overall, meaning they must either lower calorie intake even further (not always recommended) or burn more energy through more exercise which will only exasperate the problem. This can be another cause for the common weight loss plateau for those who do exercise regularly.

Our muscles calorie burning potential can only help us lose weight if they are allowed to reach their fat burning potential; this is the reason why recovery between workout routines is so important. To help muscles recover there are a few tricks we can use –

Do not lower calorie intake below 1500 per day
Eat a little high quality protein at most meals
Get plenty of sleep
Try to rest a day between hard workouts.

If new to exercising try to train every other day rather than two consecutive days in a row
As fitness levels grow its possible to increase the number of training days in a week and still be able to recover within a day. Another reason why we should all start off any routine slowly and attempt to build up gradually!

Friday Workout- Wednesday Injury

2010-01-24T13:56:00.002-05:00

Friday I ended up going up to Fultons Fitness for a workout because Harold forgot his "cardio" sneakers and I thought it would be fun to be in the same room working out! NOT! He was so tortured that he couldn't talk...or wouldn't talk! His trainer definitely has a Train Hard AND Die mentality!

So I began my Adv. Day sculpting Friday workout and threw in the 5 minute elptical intervals.

Just had a thought that I so want to be like my Tweet friend KFit. The girl bikes and then swims...and then goes for a 5 mile run to cool down!

Early Morning Workout

2010-01-24T13:56:00.001-05:00

6:30 AM Yeah! Rise and shine with 6:30 Cardio Session: I repeated weak 9 of Podrunner Podcasts. 5 minute warm up and cool down with 30 minutes at 145 bpm in between! Rev up Metabolism!

My Healthy Tip from my Tweet friend Diana in Denmark

2010-01-22T14:58:00.001-05:00

People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.

Choose foods with fewer added sugars, fats, or oils.

The Benefits of Fish Oil Supplements

2010-01-22T10:30:00.001-05:00

In packing up my vitamin supplements this morning. I decided to do a re-evaluation on what I've been taking. I have an allergy to certain types of fish so I opted to take Flax Seed Oil instead of the Fish Oil Tablets. Below is an interesting article on its benefits!

Fish Oil – Supplement Review
January 21st, 2010

Using a Fish Oil supplement as part of your diet is highly recommended due to its overall health benefit. The essential omega-3 fatty acids (EPA (eicosapemtaenoic acid) and DHA (docosahexaenoic acid)) provide several key health and performance benefits, such as helping lower the risk of heart disease and joint problems. These fatty acids also help increase brain function and aid fat loss. Precursors to EPA ( the eicosanoids in particular) have been linked to helping reduce bodily inflammation. Muscle breakdown is an everyday occurrence for almost everyone, especially athletes, but Fish Oil has been proven to help reduce muscle breakdown. Fish Oil is a highly recommended supplement for everyone who is health-conscious.

Great For

Heart Health

Joint Health

Brain Function

Fat Loss

Muscle Retention

Reducing Inflammation Throughout the Body
Dosage

4-6g per day to be taken with food.
Natural Form

Fish such as mackerel, albacore tuna, and salmon are high in omega-3 fatty acids, but it is usually advised to limit consumption of these fish due to their high level of toxic contaminants (see Biomagnification).

My Rating
10/10 – Perfect supplement for not just athletes, but everyone!

Flax Seed Oil

Thursday January 21, 2010

2010-01-21T23:31:00.001-05:00

I worked out today with Trainer.I could tell that we were approaching the workout today with a little more aggressiveness which was good.

Today's workout concentrated on biceps and triceps using military presses, snatch and pulls, curl/press combination, close grip pull down, tricep push down

Had a good conversation about the FEW nutrition program. I was interested in what removing carbs (Potatoe, Rice, Pasta) would do to my energy levels. Rob the trainer said that we'll get our energy from dark leafy vegetables and the Royal Green supplement. Gotta look more into that later!

Wednesday January 20, 2010

2010-01-20T18:21:00.000-05:00

Great workout today again!

Harold and I hit Fultons Fitness. He worked out with Rinaldo and I went solo with guidance. Upper body workout today wit 20 minutes of intense cardio afterwards!

Eating CLT sandwich on wheat bread right now. On Sunday or Monday of next week we begin the F.E.W. (Food, Exercise and Water) nutrition program where for 30 days we'll eliminate Pasta, Potatoe and Rice from our diet!

Tuesday January 19, 2010

2010-01-20T18:19:00.000-05:00

No Workout today! :( Im sorry Trainer!)

Monday January 18, 2010 MLK Day!

2010-01-20T18:18:00.000-05:00

Martin Luther King Day is today!!! We spent part of the day at tournament in New York and then headed home for gym day at Fultons Fitness! On the way there I thought about how far we've come as a country and as a people but yet we still have so far to go. Imagine Robert owning his own gym facility! What an awsome accomplishment. It's so important for us to support each other in our personal endeavors to make the dreams happen for each other!

Great work out today. Harold worked out with Rinaldo and I did my 14 day body sculpting routine. Ended with a good cardio session.

Don't Stress About Stress- Tony Cudjo

2010-01-20T18:04:00.000-05:00

Don’t Stress about Stress!
Published by Darleneon June 20, 2008in General Commentary.

Stress is something we are all experience. Here are a few ways to manage it better:

1. Establish a regular relationship with your higher power, whatever form that takes for you. Prayer is a powerful tool!

2. Take care of your body. Especially focus on your hydration. It’s an easy, simple remedy and it works. Keep your body properly hydrated and you’ll experience more energy and less stress.

3. Focus on creating balance in your life. You need to work, yes, but you also need to play (relax) and rest (sleep) too.

4. Evaluate your priorities. What do you spend your time on? Remember, you become what you think about—where are your thoughts taking you?

5. Establish time for meditation (see number 1.) 30 minutes to an hour of meditation goes a long way for relieving the stress, no matter what your life challenges are.

6. Last, but not least, eat a balanced, nutrient-rich diet. At this time of year, it is so easy to find fresh vegetables and fruits that are good and good for you. Keeping your body working well and flushed of toxins by consuming fresh, natural antioxidents,

Can Food Save You?

2010-01-17T22:53:00.001-05:00

Question: CAN FOOD SAVE YOU?

Answer: If you've sat through a motivating presentation by the evangelizing Certified Master Trainer and nutritionist Anthony Cudjo, then the answer should be, "yes it can"! Tony Cudjo spoke to the hearts and minds of a "For Women’s Only" audience at Fultons Fitness on Thursday morning and evening about F.E.W. Lifestyle fitness and nutrition program for women. At the end of the motivating seminar we understood the importance of Food, Exercise and Water and how our bodies uniquely respond to these three components.

Tony Cudjo was well groomed as a presenter for the FEW program under the tutelage of Danny Russo who has earned certification as a master trainer, an aerobic trainer, a strength coach, and an NFL strength coach. Danny holds a degree in nutrition, and has worked as a fitness consultant for various fitness tv and multimedia presentations. He has been featured in national magazines and has developed fitness and weight management programs for hospitals, colleges, and health clubs in over 1000 cities nationwide (http://www.womensfitnesstour.com/).

Tony, whose motto is, "Never mistake knowledge for wisdom.One helps you make a living; the other helps you make a life." shared with us many key concepts and principles of nutrition, one of which is the importance of balancing PH levels in our bodies by the intake of certain food groups. By the end of the program we would understand that by maintaining proper PH levels, it aids our bodies in the utilization and synthesizing of healthy fats while decreasing water retention and enhancing digestion!

I attended the evening seminar prepared to hear a routine talk on health, nutrition and exercise.I was surprisingly enraptured when the empowered motivational speaker began the talk by reminding us passionately that as women, we have a natural tendency to spend most of our time taking care of everyone else while placing the needs of others above our own. He encouraged us to place ourselves in a position of importance and priority by teaching us the uniqueness of our nutritional needs and requirements!

Tony continued to motivate us with the scripture that reminds us that, "Faith without works is dead!" Simply put, just believing in a dream wasn't enough. We have to learn how to put our beliefs into action and take steps towards doing something about it! So I had to ask myself, "How many times have I desired to accomplish something really important or tried to reach a dream or goal, but avoided the work necessary to obtain it?" The answer for me and for many in that room was, "many times".

Tony convinced me and all willing and listening ears that now was the time for "me". He, along with his FEW staff along with the support of Fultons Fitness, would be there to walk us through the process of changing how we felt about food,exercise and water intake and put that knowledge into action!
At the completion of the FEW seminar, as funny as it sounds, I felt reborn! I had found a renewed vigor to repent of my former way of living and make a lifestyle change for myself and for the sake of my loved ones. I walked away with beginning -knowledge, support and tools needed to make that lifestyle change. Most comforting of all was the realization that I wasn't alone in my journey towards becoming complete in physical, spiritual and mental well being!

Thank you Fultons Fitness and Tony Cudjo for being one of the FEW that care about the health of our women!

Ladies Day Thursday January 14th at Fultons Fitness!

2010-01-13T10:25:00.000-05:00

Ladies/ Women's Day is here for you on January 14th, 2010 and you have 2 opportunities to attend FREE Seminars at 10am and at 7pm brought to you by Women's Fitness Magazine and http://www.comingtoseedanny.com/.

Great info for you! Bring a friend and enjoy the free info...... it's free it's free here at Fultons Fitness please foward to all your friends !

For More Info Contact Fultons Fitness at (203) 874-2949 or e-mail Robert directly at robert@fultonsfitness.com

January Special at Fultons Fitness 321 Boston Post Rd. Milford, CT

2010-01-13T10:10:00.002-05:00

Just thought I would post and promote the specials at my Training Center!

From: Robert Fulton, Owner and Personal Trainer, Fultons Fitness
Contact: robert@fultonsfitness.com

To all members Thank You for your support through our complete first year and few months. For our January Specials for new friends and family our rates are $29.99 per month with no enrollment fee for the month of January or $325.00 paid in full for the year. Remember refer 5 friends to join the club and you will receive a Deluxe Fultons Fitness Gym Bag. Refer 10 friends who join the club and get 10 training sessions. So you can end up with a Gym Bag and 10 training sessions with 10 friends to workout with.

Our training special for the month are 12 sessions for $500 plus tax.

Once again Thank You and to our current members, I'm glad you enjoy our facilities!

Robert J. Fulton

Sunday and Monday Log

2010-01-12T10:05:00.000-05:00

Sunday was a good rest day. Worked on editing some videos- still have a picture project to devote time to!

Monday: Did 20 minute walk outside before work. I miss those morning journeys so as cold as it was, I decided to venture a short one to get the metabolism reved up for the day.

Evening: Podrunner cast week 9 30 minutes at 145 bpm. Tweaked it by doing interval training. I so didn't want to do it, but just like my trainer said, after 15-20 minutes, the body kicked in and started moving!

Weekend Challenge!

2010-01-10T21:28:00.001-05:00

Fultons Fitness Saturday training session was challenging. My trainer increased my weight load. I guess it's that whole tearing down the muscle fiber to rebuild new and stronger ones that explains the pain that I'm in now. I completed the upper body workout and then did a 30 minute cardio session before jumping on the highway to Alivia's basketball games!

While at the gym I picked up some great tips from Jessica on how to avoid trigger foods- you know those foods that you just can't stay away from o trigger you to eat more! Jessica has an awsome weight loss story and my trainer ofter taunts me with the idea that one day I can "be just like Jessica". When I get a few more minutes, I'll share some of her tips! (was that a teaser?)

Right now I'm editing some basketball clips, feel free to check them out on facebook and gazing through some food magezines that Harold picked up, "Eating Well" and "Cooking Light"! So glad he's joined the journey!

Foods That Make Your Workout Easier

2010-01-08T18:56:00.000-05:00

Foods that make your workout easier! Click HERE to read the complete article

As a new mom I don’t have a lot of time for exercise. So when I do get moving I want to make the most of it. I love it that there are foods I can eat to help me get more out of my workout. (Find 10 breakfasts that help you burn more fat during your workouts here.)

By eating more onions, apples, grapes, berries, cabbage and broccoli I could boost my exercise endurance. An antioxidant in these foods—quercetin—when taken in supplement form, helped people bike longer, according to one study. Researchers think the quercetin makes oxygen more available to the lungs.

Strategies for Staying on Track Over the Weekend

2010-01-08T13:04:00.000-05:00

You do know that I'm learning this stuff as I go along right? I just read this article. Gives good strategies for making it through the weekend. It's so true that after an intense regimen during the week, on the weekend we kind of lose it! Let's see....gotta put this into practice!

Strategies for Staying on Track Over the Weekend

- By Kim Lyons, Co-Trainer on The Biggest Loser, Best Selling Author, and

YOUR Very Own Fat Loss Coach

I've often receive feedback from my clients who really struggle with staying on track over the weekends. One reason weekends are so difficult is because most of us fall out of our regular daily routines.

People go out to eat a lot more often over the weekend, and there are often parties and other social gatherings that often times don't include the healthiest food choices. Sound familiar?

You can still have fun without sabotaging all your hard work. The key is to strike a good balance between effective, so you get good results, and enjoyable so that you'll stick with it in the long-run … and to plan this "effective/enjoyable" balance a head of time.

Following are some good tips and strategies for the weekend. Keep it with you - in the car, on your fridge, in your purse - wherever you go.

1.) Keep a water bottle with you. This will serve as a good reminder to continue drinking water and will help you stay hydrated, prevent you from becoming too hungry, as well as help you resist the temptation to reach for a soda or sugar-packed beverage.

2.) Set some "weekend specific" goals that you'd like to accomplish, such as three cardio sessions for at least 30 minutes each.
3.) If you plan on being on the go, put together some healthy snacks in convenient places, such as the glove compartment of your car, your purse, or gym bag. Cut up vegetables and put them in zip lock bags. You might also put some peanut butter, cottage cheese, or humus in small containers as well.
This way you'll always have a healthy, convenient snack ready to eat whenever you start to feel hungry. This also helps to keep energy level up, your metabolism working efficiently, and will help you from getting so hungry that you lose control and make unwise food choices later in the day.

4.) Load up on vegetables first. At almost every social gathering there are vegetable trays and other veggie options. Eat a good size portion of these first before you tackle the potluck or buffet line.

Unless they’re fried or drowning in dips or dressings, you simply cannot go wrong with vegetables; and if you eat these first and/or make sure they make up a large section of your plate, you'll do very well.
5.) Find someone to hold you accountable on Mondays. You are more likely to resist temptation and stay focused if you know you have to report to your “accountability partner” or Fast Track Trainer first thing Monday morning.

6). Get snacks ready and placed in convenient locations. Also, plan a head before going

out to eat. For example, almost every restaurant has their own website that includes their menu. Go through it in advance and search for the healthiest, yet still enjoyable, option you can find and then commit to sticking to the plan. Your Fast Track Trainer will be more than happy to review the menu with you and help develop a good plan of action, once our new program is ready (coming November 1, 2008!).

7.) Many people plan "cheat meals" on the weekend, and that's fine, but don't allow yourself to get carried away.

Often times people use "all-or-none" thinking, meaning that if they are going to go out to eat and get a burger, they decide they might as well get extra cheese, fries, mayo, soda, etc …. when they could still enjoy the burger, but strike a healthier balance without going crazy.

Instead, ask for your burger without cheese or mayo, have soup or salad instead of fries, and have a diet soda or water to drink. And ask the waiter to bring your salad first and to go a head and box up half of the burger. This way you'll begin getting full with the salad and the first half of the burger will be more than enough.

And whenever you feel you've "cheated," don't worry about it. Enjoy it and then get right back on track. Far too often people say, "I'll just enjoy myself now and then start over on Monday."

Instead, have a "modified cheat meal" by ordering what you want, but make simple,

small changes to eliminate the unnecessary unhealthy extra's, and then get right back on track with your healthy, planned eating.

With the right mindset and a little extra effort and planning, you can turn weekends into an enjoyable experience, and still take steps towards achieve your goals. I know this will be a big change for many of you, so be sure to call on your Fast Track Trainer if you need any sort of guidance or support. That’s what we’re here for and we’ll be 100% committed to your success and help you every step of the way when you join our program!

Your fat loss coach,
By Kim Lyons

Last Night's Workout With Trainer

2010-01-08T11:19:00.001-05:00

IT'S ALL A BLUR....that's all I can say. The trainer that doesn't have time to read, ready my post about giving myself a workout pass and made me pay for it the next day! LOL It was a good workout though.

We worked on biceps, triceps
sumo squats (55 lbs), rows( 90 lbs)
military presses (not sure of the weight) and more.....
Did 2 sets of 25 of those hanging knee raises!!! Yeah!!! My armpits are killing me!
Finished up with 500 crunches and exhaustion hit!

Which matters more: body fat or BMI?

2010-01-08T11:14:00.001-05:00

Harold came home from the gym last night. After hearing about his killer of a work-out, he shared with me the puzzling results of his healthassessment. He weighs......uh I better not tell yet..... but he weighs more than me (yippee) but was told that he has a body percentage rate of 12%. He asked the trainer if they were sure because he was under the impression that body builders had a fat % of 7-9%. Well I was confused as well....I was used to hearing what I thought were numbers more like 50% for someone. Then the question came to mind, "Is there a difference between body fat percentage and Body Mass Index or BMI?" Yes there is? The answer lies below in an article I stumbled (ok searched for) upon today. In light of the article, here is a chart of body fat % averages for a normal population:

Body Fat Percentage for The Average Population

Age       Up to 30         30-50          50+

Females 14-21%         15-23%       16-25%

Males       9-15%         11-17%       12-19%

Average Body Fat Percentage of Athletes

Sport Male Female Sport Male Female

Baseball 12-15% 12-18% Rowing 6-14% 12-18%

Basketball 6-12% 20-27% Shot Putters 16-20% 20-28%

Body building 5-8% 10-15% Skiing (X country) 7-12% 16-22%

Cycling 5-15% 15-20% Sprinters 8-10% 12-20%

Football (Backs) 9-12% No data Swimming 9-12% 14-24%

Football (Linemen) 15-19% No data Tennis 12-16% 16-24%

Gymnastics 5-12% 10-16% Triathlon 5-12% 10-15%

High/long Jumpers 7-12% 10-18% Volleyball 11-14% 16-25%

Ice/field Hockey 8-15% 12-18% Weightlifters 9-16% No data

Racquetball 8-13% 15-22% Wrestlers 5-16% No data

OK, have you worked out the ideal range for you? Great. You've probably already know the risks associated with falling significantly above the upper limit of this range. But what about the lower end of the scale?

--------------------------------------------------------------------------------
Lower is Not Necessarily Better

A certain amount of body fat is vital for the body to function normally and healthy. In fact striving for a body fat percentage that is too low can be dangerous. Here's why...

Measuring your body fat percentage calculates your TOTAL body fat. This total body fat can be split into 2 categories...

Storage Fat -- This consists mainly of fat deposited just under the skin or subcutaneous fat. Storage fat for men and women is fairly similar. For the average man 12% of bodyweight is storage fat and for the average woman 15% of bodyweight is storage fat.

Essential Body Fat -- For the body to function normally and healthily a certain amount of body fat is required. This is called essential fat. For women the average amount of essential fat is 12% of bodyweight and for men it is 3%.

Trying to achieve a body fat percentage that is so low it affects your essential fat stores is NOT good for your health.

Some storage fat is also required for good health. It's used to protect internal organs in the chest and abdomen. So remember...

Aim to stay within the range for age and gender and rest assured you are taking one of the most positive steps to life-long health you can.
-------------------------------------------------------------------------------

Morning Cardio was Successful!

2010-01-08T07:42:00.001-05:00

Just finished 31 minutes of interval cardio training on the eliptical. It was hard getting up this morning after last nights training session with Robert, but I'm so glad I did. It really is true that the hardest thing is getting started, but once you do the rewards are great!

My husband has joined the Journey4 Health Walk!

2010-01-07T14:04:00.000-05:00

I am very excited! On Monday, Harold decided to begin his journey towards health and weight loss. This means alot to us. First of all the idea of him becoming a healthier individual, lowering his risk for heart disease, high blood pressure and other diseases is wonderful! Some of the other benefits I'm excited about are increased energy (being a worker of 2 jobs) and as the major grocery shopper and cook of the family, this means a healthier eating plan for Alivia and I.

One of my main struggles is being in complete control of my meals while at work only to come home to the "chef" who has prepared a meal which may be higher in fat content than we know is good for us. He has already began asking about food substitutions. He's planning some sort of soup that uses sausage, but asked if it would be healther to replace it with chicken sausage.

Even though we have the Wilson Fitness Center (at home), he has joined Fultons Fitness and has incorporated the help of a personal trainer to ensure that he meets his goals.Whether or not someone chooses to pursue excercise on their own or through a facility is a personal choice. Whatever works best for you, do it! I like incorporting both.

The other major source of motivation for him is that his job is having a "Biggest Loser" competition! Whatever works for you, work it!

I'm a creature of habit, so if I form a connection to something that may not last forever, once it's removed from the equation (gym membership), the activity associated with it will disappear for me as well! I'm beginning to learn my own personal blue print which includes learning my emotional triggers ect.

An example of this: I had a heated discussion with my trainer about the "idea" that I can lose weight faster if I dedicated myself to sticking to a strict diet plan. If I lost 60 lbs in 1 year versus 100 lbs, according to his statistics, " I have failed". Failure can not be a word in my vocabulary and Diet cannot be there! I've failed at too many programs and diets. What we are doing now is creating life changing behavior. I have to continue to work towards my goal. I will occasionally have moments of stumbling but my goal is to keep moving forward and keep making progress no matter the pace. But my mindset MUST reject the word "Failure". Failure in my brain means stopping whatever it is I'm failing at!

Now as a credit to the specialist, they are absolutely right! These changes for me however must be step by step until they become a habit resulting in changed behavior with life changing results. I am now understanding that I must re-train my body what to do with the food I'm putting in it....but I'll blog more about that later!

GreatGreatSession!

2010-01-07T07:27:00.000-05:00

Why did I wait so long! That felt great!!!! Heart rate climbed fast I'm sure as a result of the salted popcorn! It's good to discover the effects of food on your performance. I guess I'll be retaining some water as well!!! Well at least I'm back in the swing!!! Yeah!

Off note: So happy for Alivia this morning! Can we say "Cappie Poindexter!" Go Liv!

Beginning my morning cardio session

2010-01-07T06:27:00.000-05:00

True to form my body woke up before my mind was ready!!! So here I go....... I'll talk about how hard this was for some reason later..... almost feels like starting all over!

I have given myself a work out pass!!!

2010-01-06T19:42:00.001-05:00

OK today was back to the grind- back to work. Yes I'm owning up to this excuse. I'm giving myself a PASS today. Tomorrow my plan is for an early rise for cardio and then meet with the trainer at 7pm. But tonight, I'm passing.... :)

10 Tips On How to Stay Motivated to Exercise This Year

2010-01-04T13:31:00.000-05:00

Joe Gigantino has posted a wonderful article on staying motivated for the year. The tips are great reminders. Make sure you check out Joe's site! He's an awsome inspiration.

“The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.” ~ Henry Ward Beecher

Most of you have your resolutions in mind or written down for 2010. Most likely at the top of your list is weight loss or getting in shape fast. We all know that to achieve those weight loss goals or resolutions, you must be motivated. A lack of motivation seems to be the one thing that keeps us from moving forward and achieving our goals. Below are ten tips to help keep you motivated to exercise:

1. Know the benefits of exercise. We talked about many of them in earlier blogs. See past blogs on: mood boosting; healthy immune system; cardiovascular fitness; weight loss; and even increased sexual appetite.

2. Create your own “reasons why” list. Keep a piece of paper and pen handy for a couple of days. Jot down every reason you can think of as to why you want to get healthier, lose weight or get fit. You’ll amaze yourself at the number of reasons you can come up with. Below are a few examples – the list could go on and on, but you get the picture. Read your list often – it’s a powerful way to get re-motivated!

■More energy to spend quality time with family and friends.
■To be able to live a longer, healthier life.
■To fit into some clothes in your closet that you’ve been dreaming of wearing again.
■To not be out of breath when you climb a single flight of stairs
■To not be uncomfortable in a swimsuit
■To keep up with your younger friends
Click here to read more

Just thought I'd share how I spent my day yesterday!

2010-01-04T12:29:00.001-05:00

Make sure you turn off the blog music by scrolling down and clicking "stop" on the player to enjoy the presentation music.

My daughter's athleticism inspires me to continue on my journey towards health. One day I'd love to take her out on the court (assuming I could play!)

HAPPY NEW YEAR EVERYONE!

2010-01-01T00:52:00.000-05:00

Happy New Year to everyone! This has been a most difficult year but God's grace is immeasurable! I pray blessings on family and friends with whom I've lost touch and for those who have re-enterd my life. For all I am grateful. This year my prayer is for a closer and stronger walk spiritually above all, mentally and ...physically. My heart I place willingly and gently in God's hand. His word comforts us when he says that where our hearts are, there are treasures lay also. My heart God will be with you...

Beginning my pre-festive workout!

2009-12-31T21:07:00.000-05:00

Thursday 12/31/09 New Years Eve
I'm in the WFC now now now! Goal is to do some cardio and strength before Harold breaks out the snacks for our pre-New Year Celebration. I don't know what he's preparing, but I think he'll be conscious of it beng on the "lighter" side. I will alsl be conscious and load up on water befor munching. I've already consumed my gallon of water for the day, but will continue to hydrate before, during and after this workout.

The workout today is a repeat of Monday's workout in the Advanced Sculpting workout. I may reduce the number of sets to 3 instead of 4 but will remain as intense.

Tonight's workout routine:
5mins cardio on eliptical
5 mins interval training

Dumbell (DB) 1/ 2 arm row sets
15/20,
1 arm 15/25,
2 arm 15/25,
1 arm 15/25

incline dumbell press:
15/45, 15/55, 12/65/, 12/65

dumbell pullover: 15/25, 15/25/ ,12/25, 21/25
push up (against door): 15,
10 pause then 5
12
12

5 mins cardio interval

Wide grip pull down: 15/65, 15/70, 15/80, 15/75

Incline dumbell fly: 15/45, 15/50 (hard), 10/60, 15/45

Bent over Lat. Raise using bands: 15/28 lbs, 15/28lbs, 25/28, 25/28

Seated Machine Calf Press: 25/125lbs, 25/125, 15/ 145, 25/145

17 mins of cardio

3901 strides
total workout time 1 hr 19 mins
The time is 9:05 PM and Im exhausted but feeling good!

The support of friends and family mean so much!

2009-12-31T18:09:00.000-05:00

Thought I would post a few so that I can always draw on their positive energy.

Ruth Oliver says: Thank you for shring your journey, Jada- wishing you the very best. It's a lifelong journey for many of us and I am right there with you, Girl! :) Could share many a heartache and triumph, let me tell you. But God,... is what I say to this. He's there through all of it.

also: Good for you, Jada! You are serious about this commitment. Thanks again for sharing.
Happy new year to you and your family.

Karen Butler says: Definitely not alone in the struggle. Just like you, I'm embarking on the journey to a better me. Happy New Years and keep God first and He will direct your path.

Adrienne Marable says: Keep it up Mrs. I'm with ya

The Health Benefits of a Sweet Potatoe

2009-12-31T15:09:00.000-05:00

Health Benefits of Sweet Potato :

1.Sweet potato is rich in Vitamin A (betacarotene) and Vitamin C. Both Vitamins A and C are powerful antioxidants that work in the body to remove free radicals, this free radicals are chemicals that damage cells.

2.Sweet potato is good for stomach ulcers and inflamed conditions of the colon.

3.It is beneficial for low blood pressure.

4.May be helpful for hemorrhoid because of its high fiber content.

5.Sweet potato is a good food for people involved in heavy muscular work, since this food is high in vitamins and minerals.

6.Sweet potato may help prevent cancer in glands and organs with epithelial tissue due to its high Vitamin A content.

7.Sweet potato is a good food for diabetics, because it helped stabilize blood sugar levels.

Nutritive Values : Per 100 gm.

•Vitamin A : 7,700 I.U.

•Vitamin B : Thiamine .09 mg.;

•Riboflavin : .05 mg.

•Niacin : .6 mg.

•Vitamin C : 22 mg.

•Calcium : 30 mg.

•Iron : .7 mg.

•Phosphorus : 49 mg.

•Potassium : 300 mg.

•Fat : .7 gm.

•Carbohydrates : 27.9 gm.

•Protein : 1.8 gm.

•Calories : 123

Whats Going In My Mouth

2009-12-31T12:48:00.001-05:00

My trainer asked me to track eveything that goes in my mouth for 14 days. Good, bad and ugly I'm onna write it down!

It's already 12:47 and I haven't eaten yet! This is usually wha happens to me---- I get distracted! Off to the kitchen!

9:30 AM Oatmeal

12:30 PM ~~Apple and protein supplement~~ No apples, ate a bananna. Got distracted and didn't prepare the protein drink

~~3:30 PM~~ 2:53 Chicken salad, sweet potatoe, 4 shrimp (while fixing salad)

6:30 PM

Good article below on how often i should be eating
3 Hour Diet or 3 Meals A Day

Experts debate how often we should eat for weight loss

By Elaine Magee, MPH, RD, LD
Reviewed By Brunilda Nazario, MD
To eat three meals a day or to eat six small meals a day: that is the question. If you have heard about or read Jorge Cruise's new book, The 3-Hour Diet, you would bet the answer is the latter. But many nutrition researchers out there say, "not so fast!"

Cruise's plan boasts a three-point approach: eat breakfast within one hour of rising, eat every three hours, and stop eating three hours before bedtime. He says this ritualized way of eating increases BMR (baseline metabolic rate), increases energy levels, and decreases appetite, among other things. While many nutrition experts agree that when it comes to weight loss irregular eating patterns and skipped meals can mean trouble for most of us, there isn't anything close to a consensus on whether we are metabolically better off eating three regular meals a day or spreading that out into five or six smaller meals.

Snowed in at The Wilson Fitness Center

2009-12-31T11:43:00.002-05:00

Well it's SNOWING here today and the games have been canceled, but not enough notice to make the impromptu appointment at Fultons Fitness. I guess today I'll be warming up the gym for another workout. My body is incredibly sore from yesterdays leg workout. That really was a tough one.

Thursday's workout will be the same as Mondays so the only thing that should change is possible the reps or weights used. Well I'll let you know when the magical moment happens....still enjoying time off with no scheduling!

This is the Wilson Fitness Center (WFC). My cardio machine of choice is the eliptical machine for interval training. For strength training, I alternate between the weight machine, free weights or bands.

Wilson Fitness Center

Protein Replacement

2009-12-30T18:41:00.000-05:00

I'm drinking my Fultons Fitness post workout protein mix (2 scoops vs 3) with a scoop of Melaleuca Attain appetite supressor both in the delicious flavor of chocolate- yum

Here's something I learned about protein replacement from reading: Muscle protein is degraded during excercise so the addition of post workout protein is important to rebuild the structural aspects of muscle. After eercise the body decreases in it's rate in building or synthesizing protein and increases it's rate in breaking down protein! By providing your body with protein and amino acids, you actually reverse this process.

Ready to work out?

2009-12-30T17:41:00.001-05:00

Wednesday 12/30/09
OK, I'm feeling the gym urge, so I'm going to suit up and head down to the WFC. I must explain that I'm on vacation, so my schedule is a bit more "in the air". This week I had to do "me" in between the fire place guy coming, the basketball tournaments, the snow blower guy coming etc. So because my home fitness center was created as a "no excuse zone", I will head there instead of to my 2nd favorite place, Fulton's Fitness! I must admit also that I am ruthless on my own with my workouts. I hear my trainers voice in my head saying "come on" and "one more".

So I'm going to suit up, the room has been warmed this time and head down to the WFC (Wilson Fitness Center). Understand that I have to psych mind into thinking that I'm going "somewhere" even though it's right downstairs. It kind of makes it more "official"

Day 3 begins with a leg work out! ugh not my favorite

Warm up on eliptical for 5 minutes

5 minutes of interval training

1. Leg extensions: 4 sets of course beginning weight

45 lbs x25

55lbs x 55

60lbs x 25

55lbs x 25

2. Stiff-legged dead lifts 2 barbells divide wt by 2

60 lbs x 15

60lbs x 15

80 nlbs x 10

60 lbs x15

3. Leg Press
150lbs x 25

155 x 25 two more sets... help!!!!

165 x 15

140 x 25

4. step ups with 10 lb wts
15 reps

15 reps

15 reps

12 reps ( Lord Help me)

5. Calf Press
100 lbs x 25

120 x 25

140 x 25

125 x 25

6. Standing Calf Raise

1 leg x 15

2 legs x 25

1 leg x 15 cramp in rit calf muscle!

2 legs x 30 burn burn burning

7. dumbbell squat
20 lbs x 15

20lbs x 15

20 lbs x 15

20 lbs x 15

8. lying leg curl
10lbs x 12 I thought I could lift more!

15 lbs x 15

15lbs x 15

10 lbx x 15

Cardio I
V ups

25 reps

25 reps help!

25 reps paused after 20 then resumed

Cardio II
I originally was going to do 20 minutes of cardio on eliptical, but true-to-form, once I got started I continued to push push push (vented anger at my trainer!)

22 minutes at pace

6 minutes at maximum incline and resistance of 10

2 minutes at pace

3 minutes cool down

I am so exhausted and my legs feel like lead! but I feel great! (whateva!)

I keep losing my original postings on Facebook!

2009-12-30T11:16:00.001-05:00

Tuesday 12/29/09
I worked out this morning in a freezing cold gym- didn't pre-warm the room but heard that working out in the cold increases the metabolism. I could see that because my body was working hard to stay warm!

I started out with the intention of doing a short cardio work out on the eliptical (had only 4 hours of sleep) for 20-30 minutes.

I began my workout on the eliptical machine (my machine of choice!)
I use as a motivation podcasts by Podrunner. The particular workout I'm using takes you from 5K-10K in about 20 weeks. I'm on week 8 towards a 5K which is I believe about 3.5 miles. The podcast keeps you on pace with music using a bpm (beats per minute) of ~128-145. Even though I can spend an hour on the eliptical, this helps me increase my pace.

I alternate days where I keep pace with the workout and days where I perform interval training with it. Today I did interval training. I kept pace for 10 mins, then began intervals of 10 secs fast, 10 secs slower (to bring down the heart rate) for 5 minutes and then resumed pace for 5 minutes.
Once I warmed up and then adrenaline started pumping, I felt the urge to keep going! I gave into that urge and did 50 minutes of cardio with 5 minutes of alternating intervals. 5 minutes at pace, 5 minutes of intervals 10 secs fast, 10 secs slower.

Alivia, my 14 year old daughter, ended up joining me in the WFC (Wilson Fitness Center) so I couldn't stop my workout too soon- you know had to keep up the image-. I ended up doing my "Body Sculpting Wrkout" #2 day 2 instead of waiting until later in the day.

I'm gonna save a draft NOW before I lose this note!

ok now that I saved that much I'll go a little further..

Did 4 sets of each each excercise for 12-15 reps. The method of the superset is to complete the first exercise, go to the second and then repeat the first with minimal rest (90 secs) inbetween. Complete 4 sets before moving onto the next set of exercises.

Concentration Curls 20,20,25,20 lbs
Tricep pull down with rope 60 (too heavy), 45,45,40

Hammer Curls 20,25,25,20lbs
I missed the ez curl close grip press and EZ preacher curl) so I alternated this exercise with
Close-grip dumbell press 20,20,20,20

Bent-over Lateral Raise ( I used the bands) 23,23,23,23lbs
Front Raise 15,18,18,15lbs

cool down on eliptical for 3 minutes
saving draft....

ok Then we had to hurry and run to make the baseball tournaments! Next posting to come...

Day 1 Posting Pre Avatar Body!

2009-12-30T11:12:00.000-05:00

OK I'm beginning my workout blog. This serves no other purpose than to keep myself on track on my workout plan. One more step towards obtaining my Avatar body!
12/28/09

Workout: Advanced 14 day body scultpting workout #2
total time: 1 hour 55 mins.

I have been incorporating interval training in my strength training workouts. Interval training consists of 10 secs of fast speed cardio and 10 secs of rest for 5 mins in between my strength training sets. I am now doing the Advanced 14 day body scupting workout #2. I've completed #1 already. The goal is to strength train 5 days/week. My goal is to accomplish 4-5 days of strength. 2 of those days will be with my trainer (unless he books my time with someone else).

10 mins cardio

2 arm row sets 1-4- 15/20, 15/20, 15/25, 15/25
incline dumbell press: 12/45, 15/55, 15/65/12/65

5 mins of interval cardio

dumbell pullover: 15/25, 12/25/ 12/25, 11/25
flat dumbell press: 12/25, 12/25, 12/25, 12/25

5 mins cardio interval

Wide grip pull down: 15/65, 15/70, 13/80, 15,75
Incline dumbell fly: 15/45, 15/50, 12/80, 15,45

5 mins cardio interval

Rear delt using bands: 12/19, bent row: 15/20, 25/23, 25/28
Seated Machine Calf Press: 25/125, 25/135, 25, 145, 25/265

5 mins cardio interval
40 mins of cardio