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Tuesday, April 27, 2010
Monday, April 19, 2010
Why I do what I do
I absolutely love being a personal trainer! I am so glad God has given me this calling! I love connecting with people and helping them achieve their goals. I get so much positive energy from helping my clients reach higher levels of success! Every day is a thrill ride!
A few years ago while I was finishing school, I was trying to decide between career routes. I knew that my education could allow me to head in several different directions in the healthcare field. I was really struggling because I was trying to determine first what would give me the greatest financial benefit and second what I would be most happy doing. That's when God opened my eyes and pointed out that my priorites were backwards! I should have first been following what would make me and others the happiest and then second find ways to make the most money.
The "Dieing Test"
I know I am doing what God is calling me to do with my work because it passes what I call the "Dieing Test". This is what I mean: let's pretend you just found out that you have 6 months left to live. You are not physically disabled, so you could legitimately go back to work, if you decided. Now the real question, with 6 months left to live, would you go back to work?
For me, I actually would go back to work. Granted, I may not work 40 hours/week but I would still continue to work up until it was time for me to say goodbye. The reason is not because I am a workaholic, but because I absolutely LOVE what I do! Do you?
I love being positively involved in people's lives. As a personal trainer, I get to make a real difference. When I help transform people physically, it's not just the muscles that I am helping to change, but people's confidence in themselves.
Also, as a Christian, being a personal trainer is an opportunity for me to share the love of Christ. The bible says that people will know we are Christians by the love that we show. As a personal trainer, I deeply care for each and every client that I have. I try to show the love of Christ to each and every one of them. It's an opportunity for me to plant seeds that I pray, one day, will sprout!
I am so thankful that each day I get to wake up and make a difference! Do you feel that way? If you don't, what is stopping you? Don't let financial reasons stand in your way of working in the field that God is calling you to. If you know of a job/career that you would love to do but don't feel like you would make enough money, realize that when you love what you do, you will be far more productive than everyone else that is only working to "get by". Money will be attracted to you because you are following your calling! Life is way too short to not be involved in what you are supposed to be involved in!
If you don't pass the "Dieing Test", pray right now that God will direct you to the field that He wants you to really be involved in. When you do what's really in your heart, you can make a real impact! That is why I do what I do!
Jesus answered, "The work of God is this: to believe in the one he has sent." John 6:29 (NIV)
A few years ago while I was finishing school, I was trying to decide between career routes. I knew that my education could allow me to head in several different directions in the healthcare field. I was really struggling because I was trying to determine first what would give me the greatest financial benefit and second what I would be most happy doing. That's when God opened my eyes and pointed out that my priorites were backwards! I should have first been following what would make me and others the happiest and then second find ways to make the most money.
The "Dieing Test"
I know I am doing what God is calling me to do with my work because it passes what I call the "Dieing Test". This is what I mean: let's pretend you just found out that you have 6 months left to live. You are not physically disabled, so you could legitimately go back to work, if you decided. Now the real question, with 6 months left to live, would you go back to work?
For me, I actually would go back to work. Granted, I may not work 40 hours/week but I would still continue to work up until it was time for me to say goodbye. The reason is not because I am a workaholic, but because I absolutely LOVE what I do! Do you?
I love being positively involved in people's lives. As a personal trainer, I get to make a real difference. When I help transform people physically, it's not just the muscles that I am helping to change, but people's confidence in themselves.
Also, as a Christian, being a personal trainer is an opportunity for me to share the love of Christ. The bible says that people will know we are Christians by the love that we show. As a personal trainer, I deeply care for each and every client that I have. I try to show the love of Christ to each and every one of them. It's an opportunity for me to plant seeds that I pray, one day, will sprout!
I am so thankful that each day I get to wake up and make a difference! Do you feel that way? If you don't, what is stopping you? Don't let financial reasons stand in your way of working in the field that God is calling you to. If you know of a job/career that you would love to do but don't feel like you would make enough money, realize that when you love what you do, you will be far more productive than everyone else that is only working to "get by". Money will be attracted to you because you are following your calling! Life is way too short to not be involved in what you are supposed to be involved in!
If you don't pass the "Dieing Test", pray right now that God will direct you to the field that He wants you to really be involved in. When you do what's really in your heart, you can make a real impact! That is why I do what I do!
Jesus answered, "The work of God is this: to believe in the one he has sent." John 6:29 (NIV)
Monday, April 12, 2010
Group Personal Training
For many people, training in a group can be very motivating and fun! That is why large group exercise classes have done so well. It's a good opportunity for socializing with others that have similar fitness goals. In addition to large group exercise classes, a new trend in fitness is with smaller, more personalized group training. These types of groups range from 3-5 people in size and their work outs are guided by a personal trainer. The benefits to training this way include: cost savings, camaraderie and it can be more motivating!
Cost Savings of Group Training:
When you train in a group, the cost of personal training is shared between all the group members. So, even if the total cost of training is higher, because there are a larger number of people to divide up the price, each person pays less than what they would have if it were one-on-one. Typically, if there are 4 people in a group, the cost would be half the price compared to a one-on-one session.
Camaraderie and Motivation:
When everyone goes through the same hardship, friendships are often made! This can be easily compared to people who have gone through boot camp in the military or playing on a sports team. When a team is challenged together, everyone on the team begins to lean on each other for support. That's when the team collectively strengthens!
In addition, the strong players of the team are often a great example to the rest of the team members. Many of the weaker members will often try harder when they see their stronger teammate counterparts pushing themselves. Also, when one teammate begins to get results from their work, that's when the other members tend to start working harder as well. It's an inspiring cycle of team motivation!
Group training has many benefits. However, it isn't for everyone. Some of the cons of group training are: less attention than one-on-one training and the group tends to decide meeting times and days. Since it is group training, the group as a whole tends to make most of the decisions instead of individual decisions. So, if one person out of the group can't make it one evening because of a conflict, that person will typically just miss the session. Whereas one-one-one training can be based on individual schedules. In addition to this, the obvious point about group training is that it is a "group" so there will be less individual attention to every single person as compared to one-on-one training.
It is important to weigh the types of training options available: one-one-one vs. small group training. If you like a small group atmosphere and are excited about being challenged, then group training may be the ticket for you! However, if you think you need a little more individual attention than one-on-one training will probably work best for you.
"How many loaves do you have?" Jesus asked. "Go and see." When they found out, they said "Five--and two fish." Then Jesus directed them to have all the people sit down in groups on the green grass. Mark 6:38-39 (NIV)
Cost Savings of Group Training:
When you train in a group, the cost of personal training is shared between all the group members. So, even if the total cost of training is higher, because there are a larger number of people to divide up the price, each person pays less than what they would have if it were one-on-one. Typically, if there are 4 people in a group, the cost would be half the price compared to a one-on-one session.
Camaraderie and Motivation:
When everyone goes through the same hardship, friendships are often made! This can be easily compared to people who have gone through boot camp in the military or playing on a sports team. When a team is challenged together, everyone on the team begins to lean on each other for support. That's when the team collectively strengthens!
In addition, the strong players of the team are often a great example to the rest of the team members. Many of the weaker members will often try harder when they see their stronger teammate counterparts pushing themselves. Also, when one teammate begins to get results from their work, that's when the other members tend to start working harder as well. It's an inspiring cycle of team motivation!
Group training has many benefits. However, it isn't for everyone. Some of the cons of group training are: less attention than one-on-one training and the group tends to decide meeting times and days. Since it is group training, the group as a whole tends to make most of the decisions instead of individual decisions. So, if one person out of the group can't make it one evening because of a conflict, that person will typically just miss the session. Whereas one-one-one training can be based on individual schedules. In addition to this, the obvious point about group training is that it is a "group" so there will be less individual attention to every single person as compared to one-on-one training.
It is important to weigh the types of training options available: one-one-one vs. small group training. If you like a small group atmosphere and are excited about being challenged, then group training may be the ticket for you! However, if you think you need a little more individual attention than one-on-one training will probably work best for you.
"How many loaves do you have?" Jesus asked. "Go and see." When they found out, they said "Five--and two fish." Then Jesus directed them to have all the people sit down in groups on the green grass. Mark 6:38-39 (NIV)
Monday, March 22, 2010
Consistency and your MAS plan!
Consistency is what it really takes! Staying the course when it's not easy is what separates the champions from everyone else. Why is it so hard to stay on track with fitness and diet goals? If you have struggled with staying true to your goals, then you may find this article to be very helpful to you.
Getting derailed from your exercise/diet plan is never anyone's goal. Unfortunately, most of us have very busy lives and when another life priority comes up, fitness tends to take the back burner. However, I have discovered that most people could stay on track, with little difficulty, if they had the right mindset.
The Minimum Acceptable Standard (MAS)
I have noticed that most people have not developed a Minimum Acceptable Standard (MAS) for themselves in regards to their fitness plan. Having a MAS plan is what is necessary to keep yourself on track when life comes at you! For example, my MAS plan for cardio is 20 minutes. If I originally intended to do 45 minutes of cardio and then had more work to do then I was planning on, I always fall back to my MAS cardio plan of 20 minutes.
My MAS weight training plan is one body part. For example, if I was planning to train chest/shoulders and triceps but I didn't give myself as much time as I needed, I just do one bodypart like chest. My MAS diet plan is to eat 4 high protein foods each day. So, if my main plan is to eat well rounded meals with protein and then I realized I had to be on the road all day and I was going to be short on time, I would make sure to have enough protein for 4 meals (with 1 or 2 of those meals being Nutrilite protein shakes).
My MAS plan keeps me consistent no matter what! By being consistent, I can accomplish a lot more than most people who work harder sporadically. I am able to burn off 300-400 calories with just 20 minutes of cardio, by doing that over 5 days that's up to 2000 calories burnt just from my MAS plan! If I just followed my MAS plan for weight training, I would still train each bodypart every week. I also would get enough protein for my body by following my MAS plan.
Developing your MAS plan could make all the difference for you in helping you to stay consistent with your goals. Don't overwhelm yourself with thinking that you need to do so much when you don't have the time. It's your consistency of effort over time that makes the biggest impact! Be consistent by following your MAS plan! Consistency is key to helping you achieve your goals.
"Oh, that my actions would consistently reflect your decrees!" Psalm 119:5 (NLT)
Getting derailed from your exercise/diet plan is never anyone's goal. Unfortunately, most of us have very busy lives and when another life priority comes up, fitness tends to take the back burner. However, I have discovered that most people could stay on track, with little difficulty, if they had the right mindset.
The Minimum Acceptable Standard (MAS)
I have noticed that most people have not developed a Minimum Acceptable Standard (MAS) for themselves in regards to their fitness plan. Having a MAS plan is what is necessary to keep yourself on track when life comes at you! For example, my MAS plan for cardio is 20 minutes. If I originally intended to do 45 minutes of cardio and then had more work to do then I was planning on, I always fall back to my MAS cardio plan of 20 minutes.
My MAS weight training plan is one body part. For example, if I was planning to train chest/shoulders and triceps but I didn't give myself as much time as I needed, I just do one bodypart like chest. My MAS diet plan is to eat 4 high protein foods each day. So, if my main plan is to eat well rounded meals with protein and then I realized I had to be on the road all day and I was going to be short on time, I would make sure to have enough protein for 4 meals (with 1 or 2 of those meals being Nutrilite protein shakes).
My MAS plan keeps me consistent no matter what! By being consistent, I can accomplish a lot more than most people who work harder sporadically. I am able to burn off 300-400 calories with just 20 minutes of cardio, by doing that over 5 days that's up to 2000 calories burnt just from my MAS plan! If I just followed my MAS plan for weight training, I would still train each bodypart every week. I also would get enough protein for my body by following my MAS plan.
Developing your MAS plan could make all the difference for you in helping you to stay consistent with your goals. Don't overwhelm yourself with thinking that you need to do so much when you don't have the time. It's your consistency of effort over time that makes the biggest impact! Be consistent by following your MAS plan! Consistency is key to helping you achieve your goals.
"Oh, that my actions would consistently reflect your decrees!" Psalm 119:5 (NLT)
Tuesday, March 16, 2010
Correctly Exercising
Recently, I passed the new "Corrective Exercise Specialist" certification exam through NASM (National Acadamy of Sports Medicine). A corrective exercise specialist is someone who (based on what NASM teaches): "provides the advanced knowledge, skills and abilities to successfully work with clients suffering from musculoskeletal impairments, imbalances or post-rehabilitation concerns." (NASM.org)
All of that sounds pretty clinical, like I will be working with people coming out of the hospital or physical therapy, and to a certain degree that is what it implies. However, people who suffer from "musculoskeletal impairments" affects far more people than you may first think. For example, I personally have a few muscle impairments. I have a very tight hip flexor complex along with an overactive erector spinae that causes my lower back to arch during many squatting exercises and creates a lot of pain.
Through this course, I have found that I am not alone with my impairments. Many people tend to have lower back pain, knee pain and shoulder pain that is usually due to some type of muscle imbalance. For example, people who sit down at the computer a lot during the day may find that they tighten up their hip flexor muscles and pull their pelvis anteriorly which creates a lot of lower back pain. Also, people who run often may have iliotibial (IT) band tendonitis which causes them knee pain. With the proper stretching and self-myofascial release (kind of like a self-massage), these issues can be resolved.
Here is a simple self-assessment that you can do to see if you might suffer from a muscle imbalance. Stand with your feet shoulder width apart and your arms overhead like this picture:
.
Then squat down like you were going to sit into a chair. Like this:
All of that sounds pretty clinical, like I will be working with people coming out of the hospital or physical therapy, and to a certain degree that is what it implies. However, people who suffer from "musculoskeletal impairments" affects far more people than you may first think. For example, I personally have a few muscle impairments. I have a very tight hip flexor complex along with an overactive erector spinae that causes my lower back to arch during many squatting exercises and creates a lot of pain.
Through this course, I have found that I am not alone with my impairments. Many people tend to have lower back pain, knee pain and shoulder pain that is usually due to some type of muscle imbalance. For example, people who sit down at the computer a lot during the day may find that they tighten up their hip flexor muscles and pull their pelvis anteriorly which creates a lot of lower back pain. Also, people who run often may have iliotibial (IT) band tendonitis which causes them knee pain. With the proper stretching and self-myofascial release (kind of like a self-massage), these issues can be resolved.
Here is a simple self-assessment that you can do to see if you might suffer from a muscle imbalance. Stand with your feet shoulder width apart and your arms overhead like this picture:
.
Then squat down like you were going to sit into a chair. Like this:
Make note of any pain, movement of your knees, hips or feet that appear out of the ordinary. When this exercise is done properly, your feet should remain straight forward with your knees in alignment with your second toe. Your lower back should remain neutral and your arms should create invisible parallel lines with your knees. It's best to have a friend check your form as you do this.
If during the squat you find that you experience any pain, joint discomfort or any movement of your posture away from the above description, then chances are, you have a muscle imbalance and you need some corrective exercise. If you avoid these issues for too long, you may end up with much more costly health problems. Many types of surgery and physcial therapy can be avoided with proper corrective exercise.
Also, please keep in mind, this simple test is not all-encompassing. A certified corrective exercise specialist or physical therapist should watch as you perform this test and help you conduct a few other assessments. Just because you may not notice anything "out of the ordinary" yourself, doesn't mean you don't suffer from muscle imbalances. For further information about corrective exercise and if it is right for you, please email me at jonathanearnold@gmail.com
Also, please keep in mind, this simple test is not all-encompassing. A certified corrective exercise specialist or physical therapist should watch as you perform this test and help you conduct a few other assessments. Just because you may not notice anything "out of the ordinary" yourself, doesn't mean you don't suffer from muscle imbalances. For further information about corrective exercise and if it is right for you, please email me at jonathanearnold@gmail.com
"For these commands are a lamp, this teaching is a light, and the corrections of discipline are the way to life" Proverbs 6:23 (NIV)
Monday, March 1, 2010
Curbing Your Appetite
If one of your main goals is weight loss, and you have been finding it difficult to keep your appetite under control, then this article is for you! Here are three ways to keep your appetite in check without starving yourself!
Eat more protein
Eat more often
Exercise more
Eat more protein:
Protein is the macronutrient that can be the most beneficial to dieters. Lean protein takes the longest to break down in your stomach, it will keep you feeling satisfied the longest compared to the other macronutrients (fat and carbohydrate). Due to the processing time of protein, it has a high "thermic effect". That means protein will actually burn off calories as you consume it. In fact, up to 30% of the protein calories that you eat will be spent just in digesting it! So, if you ate a lean piece of chicken breast that had 300 calories, your body is only going to use approximately 210 calories of that chicken breast! No other macronutrients have that high of a burn naturally.
Types of protein:
Here is a list of lean primary protein sources to consider adding to your diet to help curb your appetite:
- lean meats like: chicken breast, turkey breast, most fish, leaner cuts of beef and pork (the loin)
- egg whites
- non-fat cottage cheese
- low-fat cheese sticks
- protein substitutes like: Nutrilite Whey Protein Shakes and Bars
How to get protein to fit your diet:
- Always have a lean primary protein source with your three main meals: breakfast, lunch and dinner. Examples:
Breakfast: eggwhites or cottage cheese
Lunch: turkey breast
Dinner: Salmon
- A great planning tip is to make a double portion of your dinner meal so you can eat it for lunch the next day
- For snacks consider: nonfat cottage cheese, cheese sticks and protein substitute like Nutrilite Nut Roll Bars (a tasty high protein treat!)
Risks of consuming too much protein:
Some dietitians like to believe that if you eat too much protein, you can create kidney damage. This is simply not true! This is only a concern if you already have a pre-existing kidney issue. If you have a familiy history of kidney stones or kidney disease, then you may need to be more cautious about increasing protein. I would recommend speaking with your physician if this situation pertains to you. However, if you have perfectly healthy kidneys with no family history of kidney disease, then increasing the amount of protein you eat will only make you go to the bathroom more (yet another reason to increase the amount of water you drink)! If you have any further questions about this, I can direct you to a handful of peer-reviewed journal articles that have shown people with healthy kidneys who considerably increase their protein consumption do not increase their risk for kidney disease.
Eat more often:
By increasing the frequency of your meals, you decrease the temptations of overeating. By eating smaller meals more often, you allow your body to never really go hungry. This allows you to purposefully eat nutritious meals instead of reacting to cravings! If you eat every 2-3 hours foods that are high in protein, combined with quality carbohydrates and either a fruit or a vegetable, you will keep your energy level up and keep your appetite down!
Example Meal Schedule:
6am Breakfast: Egg whites, oatmeal, berries and skim milk
9am mid-morning: Nutrilite whey protein shake with banana
Noon: Tuna, salad and brown rice
3pm mid-afternoon: Nutrilite chocolate nut roll bar
6pm Dinner: Turkey breast, sweet potato, broccoli, skim milk
8pm: non-fat cottage cheese, raisins
This meal schedule outlines how often you should eat and displays proper nutrient balancing. With this meal schedule you eat lean protein sources with quality carbs all throughout the day. You will have lots of energy to exercise and you never go hungry!
Exercise more:
During intense cardiovascular exercise, you really don't want to eat! In fact, 30 minutes to an hour after your intense cardio session, your body is bringing it's adreneline down and you may not be in a mood to eat a large meal. Now, it's true that once your body does calm itself down, you may become quite hungry, however by following the above guidelines, your appetite should be thoroughly curbed!
By keeping intense cardio and weight training as a part of your regular schedule, you can seriously decrease your appetite for at least an hour to two hours during the day (1 hour for working out, 1 hour for hunger recovery). If you workout about 2 hours after your last meal, than you will have up to 4 hours with no real serious hunger issues! That's about 25% of your day (being awake for 16 hours).
Eating more often high protein meals and vigourous exercise can significantly help you with keeping your appetite down. By keeping your appetite in check, you are able to keep your goal of weight loss with less stress!
"My child, listen and be wise: Keep your heart on the right course. Do not carouse with drunkards or feast with gluttons" Proverbs 23:19-20 (NLT)
Eat more protein
Eat more often
Exercise more
Eat more protein:
Protein is the macronutrient that can be the most beneficial to dieters. Lean protein takes the longest to break down in your stomach, it will keep you feeling satisfied the longest compared to the other macronutrients (fat and carbohydrate). Due to the processing time of protein, it has a high "thermic effect". That means protein will actually burn off calories as you consume it. In fact, up to 30% of the protein calories that you eat will be spent just in digesting it! So, if you ate a lean piece of chicken breast that had 300 calories, your body is only going to use approximately 210 calories of that chicken breast! No other macronutrients have that high of a burn naturally.
Types of protein:
Here is a list of lean primary protein sources to consider adding to your diet to help curb your appetite:
- lean meats like: chicken breast, turkey breast, most fish, leaner cuts of beef and pork (the loin)
- egg whites
- non-fat cottage cheese
- low-fat cheese sticks
- protein substitutes like: Nutrilite Whey Protein Shakes and Bars
How to get protein to fit your diet:
- Always have a lean primary protein source with your three main meals: breakfast, lunch and dinner. Examples:
Breakfast: eggwhites or cottage cheese
Lunch: turkey breast
Dinner: Salmon
- A great planning tip is to make a double portion of your dinner meal so you can eat it for lunch the next day
- For snacks consider: nonfat cottage cheese, cheese sticks and protein substitute like Nutrilite Nut Roll Bars (a tasty high protein treat!)
Risks of consuming too much protein:
Some dietitians like to believe that if you eat too much protein, you can create kidney damage. This is simply not true! This is only a concern if you already have a pre-existing kidney issue. If you have a familiy history of kidney stones or kidney disease, then you may need to be more cautious about increasing protein. I would recommend speaking with your physician if this situation pertains to you. However, if you have perfectly healthy kidneys with no family history of kidney disease, then increasing the amount of protein you eat will only make you go to the bathroom more (yet another reason to increase the amount of water you drink)! If you have any further questions about this, I can direct you to a handful of peer-reviewed journal articles that have shown people with healthy kidneys who considerably increase their protein consumption do not increase their risk for kidney disease.
Eat more often:
By increasing the frequency of your meals, you decrease the temptations of overeating. By eating smaller meals more often, you allow your body to never really go hungry. This allows you to purposefully eat nutritious meals instead of reacting to cravings! If you eat every 2-3 hours foods that are high in protein, combined with quality carbohydrates and either a fruit or a vegetable, you will keep your energy level up and keep your appetite down!
Example Meal Schedule:
6am Breakfast: Egg whites, oatmeal, berries and skim milk
9am mid-morning: Nutrilite whey protein shake with banana
Noon: Tuna, salad and brown rice
3pm mid-afternoon: Nutrilite chocolate nut roll bar
6pm Dinner: Turkey breast, sweet potato, broccoli, skim milk
8pm: non-fat cottage cheese, raisins
This meal schedule outlines how often you should eat and displays proper nutrient balancing. With this meal schedule you eat lean protein sources with quality carbs all throughout the day. You will have lots of energy to exercise and you never go hungry!
Exercise more:
During intense cardiovascular exercise, you really don't want to eat! In fact, 30 minutes to an hour after your intense cardio session, your body is bringing it's adreneline down and you may not be in a mood to eat a large meal. Now, it's true that once your body does calm itself down, you may become quite hungry, however by following the above guidelines, your appetite should be thoroughly curbed!
By keeping intense cardio and weight training as a part of your regular schedule, you can seriously decrease your appetite for at least an hour to two hours during the day (1 hour for working out, 1 hour for hunger recovery). If you workout about 2 hours after your last meal, than you will have up to 4 hours with no real serious hunger issues! That's about 25% of your day (being awake for 16 hours).
Eating more often high protein meals and vigourous exercise can significantly help you with keeping your appetite down. By keeping your appetite in check, you are able to keep your goal of weight loss with less stress!
"My child, listen and be wise: Keep your heart on the right course. Do not carouse with drunkards or feast with gluttons" Proverbs 23:19-20 (NLT)
Monday, February 22, 2010
Measuring Your Success
In order for you to know how well you are or are not doing, you need to have a way to measure your progress. Most often people use the scale to tell themselves how they are doing. Unfortunately, a scale does not tell you the whole picture. A normal scale does not state how much of your weight is bodyfat and how much is muscle and bone. Here are some better ways to track your success:
Bodyfat measurement
Body circumferences
Strength and cardio progress
How you feel
Bodyfat measurement
Having your bodyfat measured is a great way to know how much of your weight is bodyfat and how much is muscle and everything else. It is really bodyfat that most people are concerned about changing when they are looking to lose weight. Having a regular bodyfat measurement taken, like every 4 weeks, is a great way to know if you are on track with your fitness goals or not.
There are many different ways to have your bodyfat measured. There is: underwater weighing, air displacement (The Bod Pod), bioelectrical impedence, DEXA scans and caliper testing. If you are looking to have a measurement taken from a local fitness facility, it will probably be with either calipers or bioelectrical impedence. Caliper tests can be very useful if the person taking the measurement has been well trained. I would recommend having the same person do your measurements every time, that way you will get more precise results.
Here are the bodyfat percentage categories:
Classification Women (% fat) Men (% fat)
Essential Fat (Low) 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Body Circumferences
This is another great way to see if you are making progress. A simple tape measure is all you need. A waist circumference measurement can tell you if you are losing bodyfat around your midsection, which is where most people typically store bodyfat. For women, another circumference that may be helpful to measure maybe their hips. For men, maybe a chest measurement to see if there is any muscle development.
Even without taking measurements, you can tell if you are losing or gaining inches by how your clothes fit. Your clothes can tell you how on track or off track you are.
Strength and Cardio Progress
If you are "making gains" in the gym by pushing heavier weight or running faster or are able to sustain a longer duration of cardio than you were when you first started, then you are definitely making progress! This is probably the best way to see if your body is moving in the right direction. You must first make progress in the gym (or whereever you exercise) to create external physical results. By consistently pushing yourself, you will achieve the results you desire.
How do you feel?
With exercise, you can increase the amount of energy that you have and accomplish much more in a day than when you don't exercise. So, if you have created the habit of exercise, then you should notice a greater sense of well-being and higher energy levels. Your body is less susceptible to illness and you often get much more restful sleep at night. Feeling great is a nice side-effect of exercise!
There are many different ways to track your progress other than just with a scale. Use the method that suits you the best. Stay on track with your plans!
"False weights and unequal measures, the LORD detests double standards of every kind." Proverbs 20:10 (NLT)
Bodyfat measurement
Body circumferences
Strength and cardio progress
How you feel
Bodyfat measurement
Having your bodyfat measured is a great way to know how much of your weight is bodyfat and how much is muscle and everything else. It is really bodyfat that most people are concerned about changing when they are looking to lose weight. Having a regular bodyfat measurement taken, like every 4 weeks, is a great way to know if you are on track with your fitness goals or not.
There are many different ways to have your bodyfat measured. There is: underwater weighing, air displacement (The Bod Pod), bioelectrical impedence, DEXA scans and caliper testing. If you are looking to have a measurement taken from a local fitness facility, it will probably be with either calipers or bioelectrical impedence. Caliper tests can be very useful if the person taking the measurement has been well trained. I would recommend having the same person do your measurements every time, that way you will get more precise results.
Here are the bodyfat percentage categories:
Classification Women (% fat) Men (% fat)
Essential Fat (Low) 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Body Circumferences
This is another great way to see if you are making progress. A simple tape measure is all you need. A waist circumference measurement can tell you if you are losing bodyfat around your midsection, which is where most people typically store bodyfat. For women, another circumference that may be helpful to measure maybe their hips. For men, maybe a chest measurement to see if there is any muscle development.
Even without taking measurements, you can tell if you are losing or gaining inches by how your clothes fit. Your clothes can tell you how on track or off track you are.
Strength and Cardio Progress
If you are "making gains" in the gym by pushing heavier weight or running faster or are able to sustain a longer duration of cardio than you were when you first started, then you are definitely making progress! This is probably the best way to see if your body is moving in the right direction. You must first make progress in the gym (or whereever you exercise) to create external physical results. By consistently pushing yourself, you will achieve the results you desire.
How do you feel?
With exercise, you can increase the amount of energy that you have and accomplish much more in a day than when you don't exercise. So, if you have created the habit of exercise, then you should notice a greater sense of well-being and higher energy levels. Your body is less susceptible to illness and you often get much more restful sleep at night. Feeling great is a nice side-effect of exercise!
There are many different ways to track your progress other than just with a scale. Use the method that suits you the best. Stay on track with your plans!
"False weights and unequal measures, the LORD detests double standards of every kind." Proverbs 20:10 (NLT)
Tuesday, February 16, 2010
Olympic Training
I LOVE watching the Olympics! It's great to see what one person can accomplish when they put all their time, energy and heart into their dream! In order for most of these superb athletes to get to the level that they have acheived, they had to do FAR more work than what most people would consider healthy. However, if they didn't, they wouldn't be Olympians! Many olympic athletes train 4-8 hours each day in preparation for the olympics! Their one and only concern is to be the best and win gold!
I believe that so many of us find the Olympics inspiring and compelling because it shows what truly is possible when we let go of our own self-imposed limitations and work as hard as possible! What's holding you back from being the Olympian that you know you can be? Every olympic athlete trains through adversity and difficult situations. Many of these athletes have families that they struggle with balancing time, work and training. These athletes have MANY injuries and setbacks. It sounded like every mogul skier had at least 5 knee surgeries by the time they were 25 years old! However, that didn't stop most of them!
What I have noticed is that most olympic athletes train to win gold for their country. They believe they are called to be the best for a higher calling! They want to be a part of a bigger picture. Just like what one of the most recent gold medalists from USA Hannah Kearney stated after she won 1st place. She said that she wanted to be a part of an American montage for the 2010 winter olympics. Her hard training was focused on being a part of a team of athletes that would come back with gold medals. It wasn't just about her!
I personally find that I struggle with my own training when I just focus on myself. When I think all I am working out for is just for me, that's when I start to lose ground. I tend not to try as hard and I lose sight of the big picture. However, when I focus on the real purpose for living a healthy, active lifestyle, my training sores!
By staying fit and healthy, you inspire more people than you realize. Everyone you interact with, you have the potential to create a positive impact in their lives. Someone who just found out they have the beginning stages of heart disease may bump into you and be motivated to change their lives after interacting with you! You could literally be the tipping point for someone to make a change for the positive just by living a healthy lifestyle!
Besides helping others, God calls us to create the best 'temple' for Him in ourselves. 1 Corinthians 6:19 (NIV): "Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own;" God also gives us the ability to be strong and persevere Isaiah 40:31 (NIV): "but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint."
Let go of your self-imposed limitations and trust that the Lord will take care of you when you don't feel capable. Follow your higher purpose, it's not just about you! You and I have been called to be Olympians!
I believe that so many of us find the Olympics inspiring and compelling because it shows what truly is possible when we let go of our own self-imposed limitations and work as hard as possible! What's holding you back from being the Olympian that you know you can be? Every olympic athlete trains through adversity and difficult situations. Many of these athletes have families that they struggle with balancing time, work and training. These athletes have MANY injuries and setbacks. It sounded like every mogul skier had at least 5 knee surgeries by the time they were 25 years old! However, that didn't stop most of them!
What I have noticed is that most olympic athletes train to win gold for their country. They believe they are called to be the best for a higher calling! They want to be a part of a bigger picture. Just like what one of the most recent gold medalists from USA Hannah Kearney stated after she won 1st place. She said that she wanted to be a part of an American montage for the 2010 winter olympics. Her hard training was focused on being a part of a team of athletes that would come back with gold medals. It wasn't just about her!
I personally find that I struggle with my own training when I just focus on myself. When I think all I am working out for is just for me, that's when I start to lose ground. I tend not to try as hard and I lose sight of the big picture. However, when I focus on the real purpose for living a healthy, active lifestyle, my training sores!
By staying fit and healthy, you inspire more people than you realize. Everyone you interact with, you have the potential to create a positive impact in their lives. Someone who just found out they have the beginning stages of heart disease may bump into you and be motivated to change their lives after interacting with you! You could literally be the tipping point for someone to make a change for the positive just by living a healthy lifestyle!
Besides helping others, God calls us to create the best 'temple' for Him in ourselves. 1 Corinthians 6:19 (NIV): "Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own;" God also gives us the ability to be strong and persevere Isaiah 40:31 (NIV): "but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint."
Let go of your self-imposed limitations and trust that the Lord will take care of you when you don't feel capable. Follow your higher purpose, it's not just about you! You and I have been called to be Olympians!
Monday, February 8, 2010
Working Out with Kids
As many of you know, my wife and I recently found out that we are expecting twins! This means that we will have 4 kids under the age of 4 by this September (your prayers are welcomed)! :) Even though we have little ones at home (and more to come), finding time to exercise still happens. Our children are not an excuse for us to become physically lazy. In fact, just the opposite is true. We need to stay physically active in order to keep up with them!
So, how does one make the time that's needed to exercise regularly with children?
1) Find ways to exercise with your kids.
Cardio: For example, when the weather is nice, I often take my kids out on a run with a jogging stroller. It's a great way to get a lot of good cardio with some extra resistance! In addition, my children get the chance to get out of the house and enjoy a fun ride at the same time. We tend to run to the park (20 minutes there), play on the playground (15-20mins) and then run back (20 mins back).
Resistance Training: Sometimes your children can work well as "resistance" with your training exercises. Try doing pushups with a kid on your back (not for babies!) or ab exercises holding your child on your upper torso while you do crunches or on your legs when you do leg raises. Do squats with your child(ren) on your back.
Even spending time just playing with your kids burns more calories than sitting in front of your computer or watching tv! So, take the time to go outside and go sledding or play ball or swing on the swings! It's a great way to spend time together and get some exercise!
2) Hire a babysitter.
Have your child(ren) spend time with their friends while you goto the gym. Hiring a babysitter so that you can give your body 30-60 minutes of work is worth it! In order for you to be the best parent that you can be, you need to give yourself the time that you need to keep your body running at it's fullest capacity! A lot of fitness centers these days have childcare right there or some other form of childhood entertainment so that you can get some exercise in. Most of the time, I find that my kids really enjoy the time that they spend at the gym while I am working out because they do a lot of fun games and activities.
Whichever way you work it, there is a way to get in and stay in great shape with children. Don't use your children as an excuse to fail! Instead, use them as your reason to succeed in fitness!
But Jesus said "Let the children come to me. Don't stop them! For the Kingdom of Heavan belongs to those who are like these children." Matthew 19:14 (NLT)
So, how does one make the time that's needed to exercise regularly with children?
1) Find ways to exercise with your kids.
Cardio: For example, when the weather is nice, I often take my kids out on a run with a jogging stroller. It's a great way to get a lot of good cardio with some extra resistance! In addition, my children get the chance to get out of the house and enjoy a fun ride at the same time. We tend to run to the park (20 minutes there), play on the playground (15-20mins) and then run back (20 mins back).
Resistance Training: Sometimes your children can work well as "resistance" with your training exercises. Try doing pushups with a kid on your back (not for babies!) or ab exercises holding your child on your upper torso while you do crunches or on your legs when you do leg raises. Do squats with your child(ren) on your back.
Even spending time just playing with your kids burns more calories than sitting in front of your computer or watching tv! So, take the time to go outside and go sledding or play ball or swing on the swings! It's a great way to spend time together and get some exercise!
2) Hire a babysitter.
Have your child(ren) spend time with their friends while you goto the gym. Hiring a babysitter so that you can give your body 30-60 minutes of work is worth it! In order for you to be the best parent that you can be, you need to give yourself the time that you need to keep your body running at it's fullest capacity! A lot of fitness centers these days have childcare right there or some other form of childhood entertainment so that you can get some exercise in. Most of the time, I find that my kids really enjoy the time that they spend at the gym while I am working out because they do a lot of fun games and activities.
Whichever way you work it, there is a way to get in and stay in great shape with children. Don't use your children as an excuse to fail! Instead, use them as your reason to succeed in fitness!
But Jesus said "Let the children come to me. Don't stop them! For the Kingdom of Heavan belongs to those who are like these children." Matthew 19:14 (NLT)
Monday, February 1, 2010
The Big Picture
I am often approached about specifics pertaining to diet and exercise. Such as, "Can I get in shape if I eat ice cream?" or "I eat cheese, is that why I am not losing weight?" or "I eat fruit, and the Atkins Diet says that's why I can't lose weight!" In regards to exercise, I get questions like "I do crunches, how come I can't see my abs?" or "I hear that running is the best way to lose weight."
The answer to all of these questions and comments is "it depends!" No one thing solves all of your fitness dilemmas. It is the complete package of everything that you do. So, yes, you can "have your cake and eat it too" and get in great shape if you do what is necessary for your body. It's always about balance.
A great way to make sure you are doing what is right for you is to first think about all the components of fitness: Cardio, Flexibility, Strength Training and how do these components line up with your Diet?
Let's look at an example:
An overweight gentleman comes to see me and he tells me his goal is to lose 50lbs. So, we map out a gameplan:
Cardio: 5 times/week for 30 minutes, this will help him burn approximately 500 calories each session and leave a 2500 calorie deficit at the end of the week to help him get close to a 1lb/week weight loss just from cardio (remember 3500 calories = 1lb of fat)
Strength Training: 3 times/week focusing on some free weight exercises that incorporate some of the basics (like bench press and squat). By builiding a little more muscle, it will help to raise his metabolism and help to increase the rate at which his body naturally burns calories without him doing anything.
Flexibility: Stretch for 20 minutes after each strength training session. The stretching helps to increase range of motion and increase the potential for new muscle to be developed in addition to dramatically reducing the risk for injury. Couple this with a little meditation and you can significantly reduce stress. Some studies show that high stress levels may lead to your bodies inability to break down fat due to high cortisol levels.
Diet: If this guy did all the above three but didn't follow through with his diet, then he wouldn't get anywhere. So, we map out a certain calorie target to shoot for based on his metabolic needs. If his BMR (basal metabolic rate) is approximately 2200 calories, then we might set his target at 2200 calories. His normal daily activity may require him to consume approximately 2700 calories, but by only consuming 2200 he will have a 500 calorie shortage. If he follows through with this plan over 1 week, he will have a 3500 calorie deficit from his diet alone, which is 1lb lost. If he keeps his diet at 2200 calories and does all the cardio exercise and strength training, then he should see close to 2lbs of weight lost each week!
It's through putting ALL the pieces together that you achieve your fitness goals. By doing only a part of it, you will only get a part result. For example, if my client only did cardio and didn't do anything else. he might only see 1/2lb to maybe 1lb of weight lost each week. For some people, that wouldn't be enough result for all the effort and they would quit. But, by following through with everything, my client is able to become stronger, more flexible, have less stress, have great cardiovascular health and meet his weight loss goal of 50lbs by August!
Don't try to pick and choose, do it all! Decide to get in complete shape! That way, you get all the success!
"So because you are lukewarm, and neither hot nor cold, I will spit you out of My mouth." Revelation 3:16 (NASB)
The answer to all of these questions and comments is "it depends!" No one thing solves all of your fitness dilemmas. It is the complete package of everything that you do. So, yes, you can "have your cake and eat it too" and get in great shape if you do what is necessary for your body. It's always about balance.
A great way to make sure you are doing what is right for you is to first think about all the components of fitness: Cardio, Flexibility, Strength Training and how do these components line up with your Diet?
Let's look at an example:
An overweight gentleman comes to see me and he tells me his goal is to lose 50lbs. So, we map out a gameplan:
Cardio: 5 times/week for 30 minutes, this will help him burn approximately 500 calories each session and leave a 2500 calorie deficit at the end of the week to help him get close to a 1lb/week weight loss just from cardio (remember 3500 calories = 1lb of fat)
Strength Training: 3 times/week focusing on some free weight exercises that incorporate some of the basics (like bench press and squat). By builiding a little more muscle, it will help to raise his metabolism and help to increase the rate at which his body naturally burns calories without him doing anything.
Flexibility: Stretch for 20 minutes after each strength training session. The stretching helps to increase range of motion and increase the potential for new muscle to be developed in addition to dramatically reducing the risk for injury. Couple this with a little meditation and you can significantly reduce stress. Some studies show that high stress levels may lead to your bodies inability to break down fat due to high cortisol levels.
Diet: If this guy did all the above three but didn't follow through with his diet, then he wouldn't get anywhere. So, we map out a certain calorie target to shoot for based on his metabolic needs. If his BMR (basal metabolic rate) is approximately 2200 calories, then we might set his target at 2200 calories. His normal daily activity may require him to consume approximately 2700 calories, but by only consuming 2200 he will have a 500 calorie shortage. If he follows through with this plan over 1 week, he will have a 3500 calorie deficit from his diet alone, which is 1lb lost. If he keeps his diet at 2200 calories and does all the cardio exercise and strength training, then he should see close to 2lbs of weight lost each week!
It's through putting ALL the pieces together that you achieve your fitness goals. By doing only a part of it, you will only get a part result. For example, if my client only did cardio and didn't do anything else. he might only see 1/2lb to maybe 1lb of weight lost each week. For some people, that wouldn't be enough result for all the effort and they would quit. But, by following through with everything, my client is able to become stronger, more flexible, have less stress, have great cardiovascular health and meet his weight loss goal of 50lbs by August!
Don't try to pick and choose, do it all! Decide to get in complete shape! That way, you get all the success!
"So because you are lukewarm, and neither hot nor cold, I will spit you out of My mouth." Revelation 3:16 (NASB)
Monday, January 25, 2010
Exercise Where You Are!
For some people, gym memberships can be quite costly! We have been trained to believe that we need every piece of exercise equipment known to man to get into great shape. Nothing could be further from the truth! Not having a gym membership should not stop you from getting into the best shape of your life! You can get into great shape at your home, at work, or whereever you are! All that it takes to get fit is to challenge your body more than it is used to being challenged! If you do that on a consistent basis, you will notice great results!
Here are some suggestions for folks who would like to workout at home or someplace away from a traditional gym setting:
Cardio:
Go outside (weather permitting):
Walk - Walking at a fast pace is a great way to keep your body burning calories. If you are able to briskly (that is the key word, not "stroll") walk for 30 minutes each day, you may be able to burn up a few hundred calories and leave you with a 1/2 to 1lb of weight lost each week! It really doesn't take much when you stay consistent.
Run - Running burns a ton of calories! That's why a lot of people try to do it to help themselves lose weight. It can be a very effective way to lose weight. However, I would caution you to take your time getting up to a running pace if you haven't been running in awhile. Running can wear out joints pretty fast if you are carrying a lot of extra weight.
Stay inside:
Jump rope: Make sure you have plenty of space and don't wack your jumprope into your family! Once you have a good spot to do this, it can burn up a lot of calories in a very short time. If your tempo is high, you will likely burn more calories jumping rope than running in the same amount of time.
Cardio video: There lots and lots and lots of videos on the market that you can follow along with that will help you get into shape. Plenty of these videos are cardiovascularly intense. Any video that says it's a step, dance, boxing (includes kickboxing, tae boxiing, etc) or anything that says "cardiovascular" as a part of the title, is a great option for cardio exercise.
Strength Training:
In order to strength train away from the gym, all you really need is some form of resistance to work with. You can make use of resistance bands, a set of dumbbells or even an at-home gym setup. Also, a physioball is an inexpensive tool to have so that you can do most exercises. You don't need much. You just need to focus on a few key exercises that help you strengthen your whole body.
Squats: You can do this exercise without the use of anything except your own body weight. In order to perform this exercise correctly, you just squat down so that your upper thighs create a 90° angle with your lower legs. There are several ways you can make this exercise more challenging. You can stay in the down position for longer. Try holding the squat for 4 seconds for each repitition and do 12 reps! It's fun :-).
If that's too easy, hold onto some dumbbells during the exercise. The heavier, the more challenging.
If you have trouble with your form with this exercise, try using a physioball to help support your lower back. Place the ball against the wall and put your lower back against the ball so that you can use the ball to help keep proper form.
Lunges: This exercise is by far my favorite (just ask my clients)! It is such a powerful exercise that really works the glutes and quad muscles. You can do these exercises anywhere. All you do is stand with one leg forward and one leg back. lower the leg in the back so that your knee barely touches the ground and then come right back up. After about 15-20 reps on each leg, most people notice the effects. If you would like to make it extra challenging, add weight. You can also do these walking. Try walking lunges around your living room, dining room and kitchen!
Bench press on a ball: This exercise requires a physioball and a set of dumbbells. All you do is lay down on the ball so that the ball supports your upper back. You hold onto a set of dumbbells (one in each hand). and lower the dumbbells to the side of your chest on each side. Then you press the dumbbells up over your chest. This exercise effectively works your shoulders, chest and triceps.
Bentover row: This exercise you can either do one arm at a time or both at the same time. You bend your upper torso down but keep your legs straight (knees slightly bent) and shoulder width apart. Let the dumbbells that are in your hands hang down. Then you just lift your arms up so that your elbows point up toward the ceiling and the weight is right next to your upper torso. This works your back and bicep muscles.
Abdominal exericses: There are lots of ways to train abs. I would recommend picking a few ab exercises and do high rep work (like 25+ reps each exercise). Here are just a few to consider: floor crunches, twists, leg raises, flutter kicks, reverse crunch, side bends
These exercises are great basic exercises that work all the major muscle groups in your whole body. By doing these exercises 2 - 3 times/ week you can strengthen the majority of the muscles in your whole body. Having 2-3 days of strength training with 5-6 days of cardiovascular exercise you can dramatically help your body burn bodyfat and increase muscle tone/strength at the same time.
You can do all of this from the comfort of your own home with very little cost to you. There really is no excuse to not being able to get into great shape. Make the time for yourself. By investing a little time in yourself, you will be able to give back the best of you to everyone else!
Jesus said..."Go home to your family and tell them how much the Lord has done for you, and how he has had mercy on you." Mark 5:19(NIV)
Here are some suggestions for folks who would like to workout at home or someplace away from a traditional gym setting:
Cardio:
Go outside (weather permitting):
Walk - Walking at a fast pace is a great way to keep your body burning calories. If you are able to briskly (that is the key word, not "stroll") walk for 30 minutes each day, you may be able to burn up a few hundred calories and leave you with a 1/2 to 1lb of weight lost each week! It really doesn't take much when you stay consistent.
Run - Running burns a ton of calories! That's why a lot of people try to do it to help themselves lose weight. It can be a very effective way to lose weight. However, I would caution you to take your time getting up to a running pace if you haven't been running in awhile. Running can wear out joints pretty fast if you are carrying a lot of extra weight.
Stay inside:
Jump rope: Make sure you have plenty of space and don't wack your jumprope into your family! Once you have a good spot to do this, it can burn up a lot of calories in a very short time. If your tempo is high, you will likely burn more calories jumping rope than running in the same amount of time.
Cardio video: There lots and lots and lots of videos on the market that you can follow along with that will help you get into shape. Plenty of these videos are cardiovascularly intense. Any video that says it's a step, dance, boxing (includes kickboxing, tae boxiing, etc) or anything that says "cardiovascular" as a part of the title, is a great option for cardio exercise.
Strength Training:
In order to strength train away from the gym, all you really need is some form of resistance to work with. You can make use of resistance bands, a set of dumbbells or even an at-home gym setup. Also, a physioball is an inexpensive tool to have so that you can do most exercises. You don't need much. You just need to focus on a few key exercises that help you strengthen your whole body.
Squats: You can do this exercise without the use of anything except your own body weight. In order to perform this exercise correctly, you just squat down so that your upper thighs create a 90° angle with your lower legs. There are several ways you can make this exercise more challenging. You can stay in the down position for longer. Try holding the squat for 4 seconds for each repitition and do 12 reps! It's fun :-).
If that's too easy, hold onto some dumbbells during the exercise. The heavier, the more challenging.
If you have trouble with your form with this exercise, try using a physioball to help support your lower back. Place the ball against the wall and put your lower back against the ball so that you can use the ball to help keep proper form.
Lunges: This exercise is by far my favorite (just ask my clients)! It is such a powerful exercise that really works the glutes and quad muscles. You can do these exercises anywhere. All you do is stand with one leg forward and one leg back. lower the leg in the back so that your knee barely touches the ground and then come right back up. After about 15-20 reps on each leg, most people notice the effects. If you would like to make it extra challenging, add weight. You can also do these walking. Try walking lunges around your living room, dining room and kitchen!
Bench press on a ball: This exercise requires a physioball and a set of dumbbells. All you do is lay down on the ball so that the ball supports your upper back. You hold onto a set of dumbbells (one in each hand). and lower the dumbbells to the side of your chest on each side. Then you press the dumbbells up over your chest. This exercise effectively works your shoulders, chest and triceps.
Bentover row: This exercise you can either do one arm at a time or both at the same time. You bend your upper torso down but keep your legs straight (knees slightly bent) and shoulder width apart. Let the dumbbells that are in your hands hang down. Then you just lift your arms up so that your elbows point up toward the ceiling and the weight is right next to your upper torso. This works your back and bicep muscles.
Abdominal exericses: There are lots of ways to train abs. I would recommend picking a few ab exercises and do high rep work (like 25+ reps each exercise). Here are just a few to consider: floor crunches, twists, leg raises, flutter kicks, reverse crunch, side bends
These exercises are great basic exercises that work all the major muscle groups in your whole body. By doing these exercises 2 - 3 times/ week you can strengthen the majority of the muscles in your whole body. Having 2-3 days of strength training with 5-6 days of cardiovascular exercise you can dramatically help your body burn bodyfat and increase muscle tone/strength at the same time.
You can do all of this from the comfort of your own home with very little cost to you. There really is no excuse to not being able to get into great shape. Make the time for yourself. By investing a little time in yourself, you will be able to give back the best of you to everyone else!
Jesus said..."Go home to your family and tell them how much the Lord has done for you, and how he has had mercy on you." Mark 5:19(NIV)
Monday, January 11, 2010
Wii Fitness!
So this Christmas, my lovely wife gave me a Nintendo Wii! I was so thrilled! Finally, I am able to play all these fun "active" games that so many of my clients have been telling me about. I was so excited because I figured this would be a great way to get all that cardiovascular exercise that I am not always that excited about doing.
After playing through all the Wii Sports games that came with the console, I realized that all of the games, except one, didn't really get my heart rate up high enough to really burn any significant amount of calories. The only game that got my heart rate up (temporarily) was Wii Boxing. At peak, my heart rate was 120bpm and I was starting to mildly sweat, but that was after playing for nearly 30 minutes straight and I was REALLY intent on trying to beat the computer! :) I would compare the boxing game to walking briskly on a treadmill. It's enough to barely register that I did something.
In addition to my own findings, The American Council on Exercise (ACE) also discovered that even the Wii Fit doesn't produce enough calorie-burning activity to truly help people lose weight on a consistent basis ("Test Results reported on fitness benefits of Wii Fit" ... http://www.acefitness.org/pressroom/442/test-results-reported-on-fitness-benefits-of/). ACE found the Wii Fit to be "milder than expected". Now, for people who are significantly deconditioned, the Nintendo Wii may help some. It's definitely better than sitting in front of the televesion doing nothing. However, it does not provide the same amount of cardio intensity as a standard stationary bike. It also doesn't offer the benefits of strength training with free weights, machine weights or even resistance bands.
On the upside however, the Nintendo Wii is a lot of fun! You can play with your whole family and it's not too complicated! You may be able to burn up 100 calories over the course of an hour playing with your whole family. That's a great way to spend "Family Game Night"! :) However, I wouldn't count on the Nintendo Wii to be your sole provider of weight loss, strength gain and cardiovascular health! If you have any questions about how to get in shape, ask a personal trainer! ;-)
"Doing wrong is fun for a fool, but living wisely brings pleasure to the sensible." Proverbs 10:23 (NLT)
After playing through all the Wii Sports games that came with the console, I realized that all of the games, except one, didn't really get my heart rate up high enough to really burn any significant amount of calories. The only game that got my heart rate up (temporarily) was Wii Boxing. At peak, my heart rate was 120bpm and I was starting to mildly sweat, but that was after playing for nearly 30 minutes straight and I was REALLY intent on trying to beat the computer! :) I would compare the boxing game to walking briskly on a treadmill. It's enough to barely register that I did something.
In addition to my own findings, The American Council on Exercise (ACE) also discovered that even the Wii Fit doesn't produce enough calorie-burning activity to truly help people lose weight on a consistent basis ("Test Results reported on fitness benefits of Wii Fit" ... http://www.acefitness.org/pressroom/442/test-results-reported-on-fitness-benefits-of/). ACE found the Wii Fit to be "milder than expected". Now, for people who are significantly deconditioned, the Nintendo Wii may help some. It's definitely better than sitting in front of the televesion doing nothing. However, it does not provide the same amount of cardio intensity as a standard stationary bike. It also doesn't offer the benefits of strength training with free weights, machine weights or even resistance bands.
On the upside however, the Nintendo Wii is a lot of fun! You can play with your whole family and it's not too complicated! You may be able to burn up 100 calories over the course of an hour playing with your whole family. That's a great way to spend "Family Game Night"! :) However, I wouldn't count on the Nintendo Wii to be your sole provider of weight loss, strength gain and cardiovascular health! If you have any questions about how to get in shape, ask a personal trainer! ;-)
"Doing wrong is fun for a fool, but living wisely brings pleasure to the sensible." Proverbs 10:23 (NLT)
Tuesday, January 5, 2010
New Year Tracking
If you have read any of my previous blogs, you would have heard me say that keeping track is a vital part of achieving your fitness goals. To help solidify this message, I have decided to start another blog that is personal to me. In preparation for some of the bodybuilding competitions that will be coming up towards the beginning of the summer, having a blog that helps chronicle the journey may be helpful for not only myself but hopefully other people that may be considering competiing as well.
I plan to track most of my diet through http://www.myfitnesspal.com/, this way it will be easy for everyone to see exactly how my diet changes from day to day. I will also make note of the exercise that I did each day and discuss the highlights/low points.
Myfitnesspal.com is a great tool that anyone can use for free. It allows you to stay on track with your fitness goals and it helps you clearly see both your shortcomings and successes in the fitness arena. As a New Year resolution, consider using http://www.myfitnesspal.com/ as a tool to help you achieve your goals.
I still intend to keep this blog going with weekly posts as I have done. My new blog will be a daily blog about my exercise, diet, mood and what my plans are for each day. If you have an interest in following me, please goto: http://jonarnoldbodybuilding.blogspot.com/
"No, dear brothers and sisters, I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, I press toward the mark for the prize of the high calling of God in Christ Jesus." Philippians 3:13-14
I plan to track most of my diet through http://www.myfitnesspal.com/, this way it will be easy for everyone to see exactly how my diet changes from day to day. I will also make note of the exercise that I did each day and discuss the highlights/low points.
Myfitnesspal.com is a great tool that anyone can use for free. It allows you to stay on track with your fitness goals and it helps you clearly see both your shortcomings and successes in the fitness arena. As a New Year resolution, consider using http://www.myfitnesspal.com/ as a tool to help you achieve your goals.
I still intend to keep this blog going with weekly posts as I have done. My new blog will be a daily blog about my exercise, diet, mood and what my plans are for each day. If you have an interest in following me, please goto: http://jonarnoldbodybuilding.blogspot.com/
"No, dear brothers and sisters, I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, I press toward the mark for the prize of the high calling of God in Christ Jesus." Philippians 3:13-14
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