You can get started with a fitness journey at any time. The Boot Camp classes I started a few months ago are going well and I see that people are excited about having a group to exercise with. Exercise can be hard when you go it alone and when self-motivation is lacking; you may need that kick in the butt to get you going.
My Boot Camp classes are non-military, so the thoughts of crawling on the ground, climbing ropes and swinging from monkey bars does not occur in my venue, but there are challenges that include strength, muscular and cardiovascular endurance. It is a balanced workout that combines a variety of fitness components. It challenges ALL fitness levels physically and mentally while being fun with a break from the normal routine. I start with a group warm up and then break into stations where the duration of exercise is 45 seconds to 1 minute. The exercises include squats with overhead press, running an agility ladder, pushups, dips, jumping cones and jump rope to name a few. We then come back together for group strength, abdominal work, cool down and stretch. I created the class to be comprehensive and inclusive for everyone.
The classes consist of individuals of all ages, sizes, shapes and fitness levels. When I first started to promote the class, some skeptics automatically stated, "That sounds too hard." I did not have a chance to explain how the class would be structured, however, there was a pre-conceived thought that "boot camp" equals hard. Is exercise easy?? Anyone?? No matter what the format of the class, it is what you make it. Now, anyone can come into the class and not challenge themselves, therefore, it will be easy. The individuals that started with me and are still with me have a goal of better health and fitness. That is what they are working toward as a collective group. The atmosphere is charged with camaraderie while being social and allowing for networking at the same time.
Comments from the first program are:
"I like the stations and meeting new people with the same goal."
"I would like to attend another session with more frequency."
"I like the varied activities with clear instructions. It is a challenging class, but not frustrating. I get positive feedback in a respectful, non-threatening, sensitive environment."
If you have not had a chance to take that simple step toward your fitness journey, are you ready? Come join a Simply Fitness Boot Camp class and take that step. See www.simply-fitness.net for details.
Sunday, July 12, 2009
Sunday, June 28, 2009
Attitude For Weight Loss or Change
So, you started a journey to lose 20, 30 or 50 plus pounds. You are exercising and trying to do better with your food choices. The time comes for you to get on the scale and it has not budged that much. What is the first thing you do? Cuss yourself and wonder why you are doing all this work to show only a few pounds lost . . . so far. You then sabotage yourself and eat whatever because to you, it doesn't matter anyway. You may also ask, "Why aren't MORE pounds coming off QUICKER??" When I hear this, there are so many factors that vary from one person to the other, but what is common is those 20, 30 or 50 plus pounds did not show up in just a few months. When I ask the individual to think about how long their unwanted weight appeared, it usually has been years . . especially for higher weights. If this relates to you, no matter what the goal is you have to understand that healthy weight loss is no more than 1-2 pounds per week IF you are doing everything you should. This includes:
You have to take a look in the mirror, face yourself and ask what it is that you want (and why) when it comes to weight loss. Is it health benefits, aesthetics or just to move better? Then you have to ask what is holding you back from your success. Is there anything underlying that you are not acknowledging? Or maybe there is someone holding you back, as well. Friends or family can support, but they can also create stress, which will hinder your progress. The bottom line is you have to face yourself and be willing to overcome those internal (or external) obstacles to make your weight loss journey as smooth as possible. Focus on the goal, focus on success, focus on the positive.
- Count calories or points. You have to be conscious of everything you put in your mouth and record it daily.
- Increase daily exercise to 30 minutes with a combination of strength training and cardiovascular activity. Three to four of those days should increase to vigorous activity where you are sweating and not being afraid to increase your heart rate.
- Eliminate sweets, fried or processed foods and snacks.
- Reduce fat intake to less than 30%.
- Increase lean proteins and fiber
- Increase fruit and vegetable intake
- Increase water intake
- Decrease portion sizes
- Eat at least 3 smaller meals a day with 2-3 snacks.
- Eat every 3 hours
You have to take a look in the mirror, face yourself and ask what it is that you want (and why) when it comes to weight loss. Is it health benefits, aesthetics or just to move better? Then you have to ask what is holding you back from your success. Is there anything underlying that you are not acknowledging? Or maybe there is someone holding you back, as well. Friends or family can support, but they can also create stress, which will hinder your progress. The bottom line is you have to face yourself and be willing to overcome those internal (or external) obstacles to make your weight loss journey as smooth as possible. Focus on the goal, focus on success, focus on the positive.
Sunday, June 14, 2009
Spot Reduction On My Arms?
I recently received a question if concentrated weight work will help firm up the upper arms. The individual states; "My arms are not flabby but they are too big to feel comfortable in sleeveless clothes for the summer . . . It just makes me look so much heavier with these arms dragging about!" Ladies, it's starting to get hot and tops and dresses are short sleeved, sleeveless or maybe you're in a swimsuit. You want your arms to be sexy and firm during this time of year.
Spot reduction or toning does not work. If you want to change your body composition and have those sexy arms, you have to do a combination of three components; eat healthier, commit to vigorous cardio exercise a minimum of three days per week for 30 minutes a day and strength train at least twice per week.
If your focus is on your arms, you should include strength exercise for all of your upper body because everything is connected and supports one another. Chest, back, biceps, triceps and shoulders should be included. When you work your chest muscles, your shoulders and triceps are engaged and when you work your back muscles, your biceps and shoulders are engaged. A good workout plan includes multiple exercises to tone all body parts as a complete unit.
The other components, eating healthy and vigorous cardio exercise are equally important. Eating healthy is subjective. Do you need to start with eliminating all fried and processed foods? Or are you at the point to really embrace more fruits, vegetables, and whole grains? Do you observe your portions and try to eat three smaller meals and two snacks in a day? Everyone is at different stages with changing eating habits. Take one step at a time during your transition. See my blog entry on January 4, 2009 on Stages of Change.
Vigorous exercise is subjective, as well. Vigorous means increasing your heart rate past your resting heart rate for a sustainable period of time. Again, this will be different for each person based on the stage they are in. A beginner may need to work on 5-10 minutes at a time and work their way up from there. Are you sweating? You have to break a sweat to burn calories. In turn you will shed excess weight in an effort to reduce fat. This will help those arms look sexier in time. Be patient!
Spot reduction or toning does not work. If you want to change your body composition and have those sexy arms, you have to do a combination of three components; eat healthier, commit to vigorous cardio exercise a minimum of three days per week for 30 minutes a day and strength train at least twice per week.
If your focus is on your arms, you should include strength exercise for all of your upper body because everything is connected and supports one another. Chest, back, biceps, triceps and shoulders should be included. When you work your chest muscles, your shoulders and triceps are engaged and when you work your back muscles, your biceps and shoulders are engaged. A good workout plan includes multiple exercises to tone all body parts as a complete unit.
The other components, eating healthy and vigorous cardio exercise are equally important. Eating healthy is subjective. Do you need to start with eliminating all fried and processed foods? Or are you at the point to really embrace more fruits, vegetables, and whole grains? Do you observe your portions and try to eat three smaller meals and two snacks in a day? Everyone is at different stages with changing eating habits. Take one step at a time during your transition. See my blog entry on January 4, 2009 on Stages of Change.
Vigorous exercise is subjective, as well. Vigorous means increasing your heart rate past your resting heart rate for a sustainable period of time. Again, this will be different for each person based on the stage they are in. A beginner may need to work on 5-10 minutes at a time and work their way up from there. Are you sweating? You have to break a sweat to burn calories. In turn you will shed excess weight in an effort to reduce fat. This will help those arms look sexier in time. Be patient!
Friday, May 29, 2009
Reasons, Rationalizations . . . Excuses
After reviewing my attendance roster for the current boot camp I am conducting, I felt the need to reach out to each individual that has missed more than 2 consecutive classes. That’s right, I called each individual.
There was good intention when they invested in the entire program. They wanted to come to all classes and I understand things come up. Work deadlines, maybe someone got sick, but when I hear; “someone asked me to do something” or “something came up” then I know the individual is not staying committed to himself or herself.
All you have to do is get to the class and I take care of the rest. Some feedback I have received from participants is once they have completed the workout, they feel better with more energy and they know they have accomplished something positive for their health and well-being.
Prior to the start of the program, I spoke to one participant about the reasons why she needed to get started with some type of fitness. She was unhappy with her weight gain, her lack of energy and how her health was declining. She is borderline hypertensive and knows that adding exercise could help alleviate the issue without medication.
She was one of the individuals that was asked to do something for someone that kept her from coming one week. If you are committed to your health, that person can wait if it is not an emergency. YOU are more important. The class is possibly the one-hour of the week that she wanted to start her fitness journey and now she was letting someone else control it by a simple request. YOU have to control your health and it starts with attending class and coalescing with other boot campers that probably have similar concerns. Then you have to take accountability and find another means of exercising outside of the class.
In my entry dated March 2, 2009, I discuss the role of your thoughts in overcoming barriers. There are many external and internal factors that affect what you do. When it comes to fitness, the external factors of work, friends, family and the internal factors such as lack of motivation, self-sabotage and doubt have to be overcome to push through to keep you going. Exercising in a group environment is social. You know you are not alone while you sweat and complain until you understand and appreciate what and why you are doing it.
I am committed to both my personal training clients and class participants. Meet me half way and I will help you. The first step is being consistent toward a healthier you and stop making excuses.
There was good intention when they invested in the entire program. They wanted to come to all classes and I understand things come up. Work deadlines, maybe someone got sick, but when I hear; “someone asked me to do something” or “something came up” then I know the individual is not staying committed to himself or herself.
All you have to do is get to the class and I take care of the rest. Some feedback I have received from participants is once they have completed the workout, they feel better with more energy and they know they have accomplished something positive for their health and well-being.
Prior to the start of the program, I spoke to one participant about the reasons why she needed to get started with some type of fitness. She was unhappy with her weight gain, her lack of energy and how her health was declining. She is borderline hypertensive and knows that adding exercise could help alleviate the issue without medication.
She was one of the individuals that was asked to do something for someone that kept her from coming one week. If you are committed to your health, that person can wait if it is not an emergency. YOU are more important. The class is possibly the one-hour of the week that she wanted to start her fitness journey and now she was letting someone else control it by a simple request. YOU have to control your health and it starts with attending class and coalescing with other boot campers that probably have similar concerns. Then you have to take accountability and find another means of exercising outside of the class.
In my entry dated March 2, 2009, I discuss the role of your thoughts in overcoming barriers. There are many external and internal factors that affect what you do. When it comes to fitness, the external factors of work, friends, family and the internal factors such as lack of motivation, self-sabotage and doubt have to be overcome to push through to keep you going. Exercising in a group environment is social. You know you are not alone while you sweat and complain until you understand and appreciate what and why you are doing it.
I am committed to both my personal training clients and class participants. Meet me half way and I will help you. The first step is being consistent toward a healthier you and stop making excuses.
Thursday, May 21, 2009
You and Accountability
As a personal trainer, I know it is very common for most people to avoid the accountability they need to get started with or maintain an exercise plan. A couple of reasons they prefer personal training is to be motivated and pushed to the physical potential they thought they never had. Now, that is only part of the puzzle. When one is trying to lose weight or change their body composition or just stay on the wagon, the psychological side is just as important. That is where the commitment factor weighs in. Literally.
As my relationships start and grow with my clients, I ask them to meet me half way. This means I take responsibility for my services and the client has to take responsibility for their time away from me. The time away from me is significant in comparison to the miniscule fraction of time a client is with me during the week. A session with me is either a half hour or an hour and this could be once, twice or three times in a week. So lets take the client that is with me twice a week for an hour at a time. During that session, I motivate and guide them to an effective and inspiring workout. This is 2 out of 119 (awake) hours in a week. Outside of that time, I communicate to follow up after the workout and insure that individual is on track based on their personal goal. So, I provide more than their scheduled time to keep the goal at the forefront of their mind. The rest of the time is when the client has to be accountable. This means being conscious of what and how much they eat at all times and getting their exercise in to supplement the workouts I provide.
When guidance and coaching are embraced, results happen. If they are not, results waver. It also wavers when the client avoids his or her own accountability. A personal trainer is a catalyst for change but not the one making the change for the client. They have to want it and do it for themselves, with assistance.
Part of my creed as a trainer is, I can provide a solid foundation but cannot make someone thinner. I can give the proper education, but I cannot do the work for the individual. I can walk the client through the process, but cannot guarantee it will be easy. I can hope for years of active living, but only the individual can choose to be active. I can believe in my clients, but they have to believe in themselves.
As my relationships start and grow with my clients, I ask them to meet me half way. This means I take responsibility for my services and the client has to take responsibility for their time away from me. The time away from me is significant in comparison to the miniscule fraction of time a client is with me during the week. A session with me is either a half hour or an hour and this could be once, twice or three times in a week. So lets take the client that is with me twice a week for an hour at a time. During that session, I motivate and guide them to an effective and inspiring workout. This is 2 out of 119 (awake) hours in a week. Outside of that time, I communicate to follow up after the workout and insure that individual is on track based on their personal goal. So, I provide more than their scheduled time to keep the goal at the forefront of their mind. The rest of the time is when the client has to be accountable. This means being conscious of what and how much they eat at all times and getting their exercise in to supplement the workouts I provide.
When guidance and coaching are embraced, results happen. If they are not, results waver. It also wavers when the client avoids his or her own accountability. A personal trainer is a catalyst for change but not the one making the change for the client. They have to want it and do it for themselves, with assistance.
Part of my creed as a trainer is, I can provide a solid foundation but cannot make someone thinner. I can give the proper education, but I cannot do the work for the individual. I can walk the client through the process, but cannot guarantee it will be easy. I can hope for years of active living, but only the individual can choose to be active. I can believe in my clients, but they have to believe in themselves.
Wednesday, May 13, 2009
Water and Your Body
Water is essential for survival. Without food, an average individual can live for about eight weeks, but a lack of water reduces survival to only a few days.
In adults, 60% of body weight is water. Water is found in varying proportions in all the tissues of the body; blood is 90% water, muscle is 75% water and bone is 25% water.
There are several functions of water in the body. Water serves as a medium in which chemicals reactions take place; it also transports nutrients, provides protection and helps regulate your body temperature.
I write this entry because I often get the question of how much water one should drink or when I assess my clients diet, I ask how much water do they consume and I usually hear on average a 16 oz. bottle or maybe two per day. However, many foods have water in them. Your fruits and vegetables as well as many choices from other food groups are high in water content, so they should be counted as well.
Adults need a minimum of 2-3 quarts of water per day under average conditions. If one has a weight loss goal, this is especially important to help fill up to reduce calorie intake. Increased variations in activity and environment can alter this amount, as well. For example, if someone is working out in warm or humid conditions, the body will require more fluid to stay hydrated.
When your water loss exceeds water intake, dehydration results. Dehydration occurs when the drop in body water is great enough for blood volume to decrease, thereby reducing the ability to deliver oxygen and nutrients and remove waste. Remember, blood is 90% water. Early signs of dehydration are headache, fatigue, loss of appetite, dry eyes and mouth. So, when you have a dry mouth, you are already dehydrated. Some effects of dehydration are decreased blood pressure, increased heart rate, sodium retention, increased core temperature and water retention.
When you exercise, it is very important to have consumed at least 16 oz of water 2-3 hours prior to exercise, 8 oz 15 minutes prior and 8-10 oz for every 10-15 minutes during exercise. Post exercise hydration is important to replace fluid loss in sweat and urine. One should consume 20 oz for every pound lost (if you happen to weigh yourself).
Here's to increased water consumption for your health!
In adults, 60% of body weight is water. Water is found in varying proportions in all the tissues of the body; blood is 90% water, muscle is 75% water and bone is 25% water.
There are several functions of water in the body. Water serves as a medium in which chemicals reactions take place; it also transports nutrients, provides protection and helps regulate your body temperature.
I write this entry because I often get the question of how much water one should drink or when I assess my clients diet, I ask how much water do they consume and I usually hear on average a 16 oz. bottle or maybe two per day. However, many foods have water in them. Your fruits and vegetables as well as many choices from other food groups are high in water content, so they should be counted as well.
Adults need a minimum of 2-3 quarts of water per day under average conditions. If one has a weight loss goal, this is especially important to help fill up to reduce calorie intake. Increased variations in activity and environment can alter this amount, as well. For example, if someone is working out in warm or humid conditions, the body will require more fluid to stay hydrated.
When your water loss exceeds water intake, dehydration results. Dehydration occurs when the drop in body water is great enough for blood volume to decrease, thereby reducing the ability to deliver oxygen and nutrients and remove waste. Remember, blood is 90% water. Early signs of dehydration are headache, fatigue, loss of appetite, dry eyes and mouth. So, when you have a dry mouth, you are already dehydrated. Some effects of dehydration are decreased blood pressure, increased heart rate, sodium retention, increased core temperature and water retention.
When you exercise, it is very important to have consumed at least 16 oz of water 2-3 hours prior to exercise, 8 oz 15 minutes prior and 8-10 oz for every 10-15 minutes during exercise. Post exercise hydration is important to replace fluid loss in sweat and urine. One should consume 20 oz for every pound lost (if you happen to weigh yourself).
Here's to increased water consumption for your health!
Monday, May 4, 2009
Simply Fitness Boot Camp Commences!
The first Boot Camp Blast class started this week indoors and another one will start tomorrow outdoors early in the morning. I have to say, I am so proud of those that came out and allowed this experience to be their introduction or re-introduction back into fitness or a supplement to their current regimen. There was a great turn out and everyone worked hard to burn calories and work muscles that have not been worked in a while.
This class is a means for many people of any fitness level to work in a dynamic group setting that offers fun and laughs through the groans and sweat. Exercise and fitness is not necessarily easy but it can be so rewarding when you are finished with a workout.
In addition to providing an inspiring workout, I will begin to discuss with the attendees how one should modify food habits because when one wants to change their body composition, exercise does not act alone.
My boot campers are receiving a valuable experience on their fitness journey with me. Contact me if you would like to join!
This class is a means for many people of any fitness level to work in a dynamic group setting that offers fun and laughs through the groans and sweat. Exercise and fitness is not necessarily easy but it can be so rewarding when you are finished with a workout.
In addition to providing an inspiring workout, I will begin to discuss with the attendees how one should modify food habits because when one wants to change their body composition, exercise does not act alone.
My boot campers are receiving a valuable experience on their fitness journey with me. Contact me if you would like to join!
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