Sunday, August 23, 2009
Type A: Type A people are most likely to exercise every day. They will sometimes exercise for 1 to 2 hours at a time or may even exercise two times each day. These individuals are often competitive and may be Type A individuals sociologically – driven, successful and highly motivated. Sometimes these individuals believe they are immune to injury and will ‘overdo’ it or work through pain when they shouldn’t.
•If you are Type A: Type As don’t need a lot of incentive to exercise. If anything, they may be predisposed to overdoing it. If you are a Type A Fitness personality, look to cross-train. This will help reduce potential injury from overuse of certain muscles. Additionally, it will help to ward off boredom. Type As may focus on one activity too much and tend to push themselves so hard, that they may end up burning out as a result.
Type B: Type B people tend to work out consistently at a moderate level. They may exercise every other day and will alternate lower intensity and impact with higher intensity and impact activities. These individuals tend to work out ‘responsibly’ and are sensible in their approach, as compared to Type As who may be more compulsive. Type Bs tend to see exercise as part of a lifestyle and understand the benefits of it long-term, as well as in the short-term.
•If you are Type B: Type B exercisers really have the right mindset. They don’t really require very much in the way of incentives to exercise, but understand how to maintain balance in their approach.
Type C: Type C individuals are those individuals who have never experienced exercise as a regimen before. While some people in this category may have been involved in activities for fun, they may not have ever thought of it as fitness. Others, however, may have been relatively sedentary. Type Cs may be at risk for not sticking with the program if they feel that the program isn’t ‘working for them.’
•If you are Type C: Type C exercisers may want to consider hiring a personal trainer for a few sessions if they have no real knowledge about exercise. Otherwise, you may want to find a gym that has great customer service and personalized approaches for their members. If you are a Type C, fitness classes may be a good starting point so that you feel that you have a ‘community’ and support network that you can rely on and/or feel comfortable with. Look for ways to get positive reinforcement so that you stay motivated. Speak with your fitness instructor if you are part of a class and inform them that you are new to exercising. They will (if they are good) be more apt to ensuring that you get the positive reinforcement and guidance you need to stick with the program.
Type D: Type D individuals are completely inactive or sedentary. Although they may be able to exercise, they are prone to start and stop or never even partake in regular exercise at all. They may not exercise due to time constraints, expense, convenience or other obligations. But most likely, they don’t have real interest.
•If you are Type D: Type D exercisers are at the highest risk for not adhering to an exercise program. They need to address three barriers: time, effort and on-the-spot excuses. If you are a Type D, you should think about the benefits of exercise and understand the health implications of not being active. You may want to start off slow by taking a few minutes out of every day just to walk. Slowly build up to 10 minutes a day…15 minutes a day…20 minutes a day and so on. Even small changes, like taking the stairs instead of an elevator, are helpful. Type Ds need unconventional programs that are convenient and leave little room for excuses. They should aim to understand their de-motivators and/or excuses that come most easily. Once they identify their biggest excuses, they should look for ways that they can’t be excuses anymore (E.g., the gym is too far…get a piece of cardio equipment for your home). Lastly, find ways to motivate yourself to be healthier. Reward yourself for making positive changes in your health and activity level.
But this time around, I've been thinking about rewards for my weight loss accomplishments...So, when I hit 135lbs I'm going shopping!
I also decided not to do any clothes shopping until I hit that goal. I really don't think that'll be too hard...I haven't really been buying clothes over the past year...Shoes, Purses, Jewelry, and more Shoes - you better believe it. But, I really haven't enjoyed buying clothes like I used too...Things weren't fitting like I liked or I wasn't happy with what I was seeing in reflection in the mirror.
I'm halfway through my weightloss goal (12 pounds down), working out 6 days a week, feeling stronger, and looking better.
Yet, one hour with her reminds me that I have more work to do! Although I challenge myself in my workouts, she pushes me to new heights.
DECIDED: With each baby I have, I'm working with a trainer to get back into shape.
Wednesday, August 19, 2009
Wow! I just finished an Axe Bahia, a Brazilian Dance, class.
It was so much fun, but sooo exhausting! I see why so many Brazilian women are NOT fat!
It's a fabulous workout.If you can find one in your area, you have to check it out!
If you're in the KCMO, check out Baila Westside...http://www.bailawestside.com/
Sunday, August 16, 2009
1. 5K (3.1m) --- http://www.kcmarathon.org - October 17, 2009
2. 8K (5m) --- http://cliffhangerrun.com - November 1st, 2009
3. 10K (6.2m) --- http://www.childrenstlc.org/Events_GroundhogRun.html - Jan 31, 2010
4. Half-Marathon - 21.1K (13.1m) --- http://www.hospitalhill.com - June 5, 2010
**Maybe: a 15K (9.3m) http://www.ci.st-joseph.mo.us/parks/parks_recreation.cfm - May, 2010
BONUS #1: I found out that my job pays for a certain number of entries to select races in the KC area. I'm gonna find out the exact ones & see how I can qualify!
BONUS #2: One of my friends also decided to run a 1/2 marathon before she turned 30. We are running once a week together. It's been great having a workout partner.
The National Weight Control Registry is a collection of people (18 years or older) in the U.S. who have lost at least 30 lbs of weight and kept it off for at least one year.
There is variety in how NWCR members keep the weight off. Most report continuing to maintain healthy eating and plenty of activity.
* 78% eat breakfast every day.
* 75% weigh them self at least once a week.
* 62% watch less than 10 hours of TV per week.
* 90% exercise, on average, about 1 hour per day.
Some other interesting facts: Members have lost an average of 66 lbs and kept it off for 5.5 years. Weight losses have ranged from 30 to 300 lbs. Length of weight loss ranges from 1 year to 66 years! 45% of members lost the weight on their own and the other 55% lost weight with the help of some type of program. 98% of members report that they modified their food intake in some way to lose weight. 94% increased their physical activity, with the most frequently reported form of activity being walking.
I've been thinking alot lately about maintaining this weight loss. It seems that the things it takes to lose the weight are the things to maintain the ideal weight....
Determination separates 'fitness as a lifestyle' from 'fitness as a hobby'. If I view working out or weight training as a hobby then I’m only going to do it when I feel like it. Defining something as a hobby implies an activity that’s done in your spare time because you enjoy it. This definition doesn’t completely work for me where fitness is concerned. Yes, I truly enjoy the benefits of fitness! However, I don’t always enjoy the activity required to attain those benefits. Consequently, my workout can easily get pushed down on my priority list, next to cleaning the tile in my shower.
Viewing fitness as a lifestyle has completely changed my mental programming. Working out is an integral component of my life. Let’s face it, when something becomes part of your lifestyle you do it whether you feel like it or not. It becomes a necessity. You know-- like breathing!
Hmm...I have been thinking about this a lot lately. She sums this up perfectly! I do enjoy things like zumba, western african dance classes, or running. But I don't always want to take the time and energy to do them, but when I view them as a part of a lifestyle not a hobby, I find a way to partake in them anyway.
I guess that's true for eating correctly too. Yes, I like things like bananas, grean beans, tilapia. It's easy to eat them, but sometimes I don't want to eat healthy regularly. However, when I realize that I am a lifestyle healthy eater, not a dabbler, I make a way to partake in good foods.
It's written by Daniel Kosich, PhD and based on his book GET REAL: A Personal Guide To Real-Life Weight Management. In GET REAL, Dr. Kosich says the three most important elements of successful weight control are: 1) regular activity, 2) proper eating and 3) (most importantly) a positive attitude (which includes high self-esteem, self-empowerment and a healthy body image).
You don't hear to often about having a positive attitude when it comes to weight loss from professionals. Love that!
Dr. Kosich asks you to think about where you want to be in 10 years. "It's not what you do for the next 10 days, or 10 weeks, or even 10 months, that determines where you'll be in 10 years," he says. "It's what you do for the next 10 years that counts."
Wow...What a great quote! I don't want to be back here in 2 years, or 5 years, or 10 years! So, every day - every week - every month - every year - I'll have to do the things to keep me in the best of health.
Lastly, he advises to be patient & persistent.
'It takes practice. Most experts recommend that you keep a simple log or record of your new healthy self-care habits. Just take a few minutes each day to note what activities you did, a general description of the foods you ate, and the positive things you did to take care of yourself. Most importantly, don't be in a hurry. Most health professionals will tell you it takes at least six months for a new habit to become part of your lifestyle. Keeping records helps you stick to your healthier habits until they become second nature. And take it in small steps. That's how most things happen . . . in real life. '
And that's what I'm doing...I keep a separate food journal...I think I'll start doing weekly recaps here too. I started this blog to journal my thoughts and steps to working back to being healthy. I think I'm going to start a exercise journal...I note my activity in my food journal, but I want to do so in more detail...intensity, length, # of reps, etc.
I love the part about 6 months to make a habit a part of my lifestyle. I have been thinking alot lately 21 days is not enough to make a habit (this healthier living thing) stick. I should have a solid footing on this thing by December 31st! 7 months of practice, perseverance, and perfecting!
Nope, not soaked with sweat. Soaked with rain water!
Probably, not the smartest decision to take a quick run in between all the showers we've been having today.
When I got to the park, it wasn't doing anything. I thought great! I'm gonna get a quick 3 miles walk/run in. Making sure to take it easy not to re-injure myself. But about 1/4 of the way through my first mile, a few drops of water hit my arm. No biggie I thought. About 1/2 way through, the drops started hitting in a distinct pattern. I started to pick up the pace....Then it really started coming down...and the lightening and thunder started! I started to run - slower than usual - didn't want to hurt anything...Then it started pouring. I couldn't hardly see with the lenses of my glasses. 'Dear God...Please let me make it to my car without getting hit by lightening!' I prayed. I made it, but I am completely soaked.
I don't have wash & wear hair!!!!!!! What was I thinking?
But on a completely other note, maybe I've been running a little too hard. I ran slower than usual today to ease back into exercise, but I noticed I ran at a slower pace. I felt pretty good, and didn't have to recover so long/hard.
And lastly, my new sneakers felt great!
The latter part of this article really got me thinking....Hmm...Let me think about the keys things that matter about working with a personal trainer.
1. Reasonable and Realistic Goals - Check....Now. That is. Originally, my goal was really quite ambitious. A more suitable time frame (for me) is to lose 25 to 30 lbs in 4 or 5 months not 3 months.
2. Your Motivation (or Perhaps Proper Motivation) - Check. For me, me, me! That has changed. Except, that now I see that this will put me in a better position to help others around me, to have healthy pregnancies and be a good role model to my babies, and to be and stay a healthy wife.
3. Acknowledgement of the Hard Work Ahead - Check. Check. I fully realize just how much hard
work this thing is. It's more than a zumba class here and a salad there. It's about dedicated workouts each week and healthy eating each day. But what keeps me going, is that I will reach my goal. I won't have to work as hard as I do now, but I am setting the foundation to keep the what I have worked so hard for.
She noted that there are two things that influence the success of a personal training program: 1) The Personal Trainer and 2) You.
Key things that matter about your personal trainer:
1. His/Her Credentials
2. His/Her Experience
3. His/Her Referrals
4. His/Her Physical Appearance
5. His/Her Personality
Keys things that matter about you (when hiring a personal trainer):
1. Reasonable and Realistic Goals
2. Your Motivation (or Perhaps Proper Motivation)
3. Acknowledgement of the Hard Work Ahead
Personally, I am happy to be working with a personal trainer. She is a perfectly balanced in all of the above. Most importantly, we really click! She is a wonderful coach & cheerleader. She also totally pushes me! I thought I push myself during my workouts, but she definately pushes me further. She also has me trying/doing activities that I never would/might not have done on my own.
I originally sat down with her in June and had her put together a plan for me to follow on my own as well as an overall fitness evaulation. I decided that cost was an issue and I would only meet with her on once a month (for 4 months). As we got closer to my goal deadline, I decide that I wanted to meet with her more frequently - on a weekly basis - for 4 sessions (but now I'm thinking maybe 6). In September, I think I'll go back to monthly with my last session being in Decemeber. Total spent by the end of December: $380 (I could have saved some money if I bought more sessions at the beginning but I don't regret the path I have taken).
I know that working with a personal trainer can be very expensive. But doing something like meeting with one and having him/her set up a basic plan for you to follow and perhaps another session to walk you through what basic cardio/strength training moves you should do, is well worth it. Personally, I think it's best....You can learn to work out on your own....which you'll have to do at one point or another.
'From Fab to Fat and Back: Trainer Gains Weight to Better Understand Clients' Needs'
By SHARYN ALFONSI, ANDREA CANNING, MAUREEN WHITE and IMAEYEN IBANGA
An Australian personal trainer who deliberately packed on 88 pounds in six months so he could better understand his overweight clients' trials has learned personally just how difficult slimming down can be.
Paul "PJ" James had a sort of reverse New Year's resolution to gain as much weight as he could and on July 1 he began the second half of his challenge getting back into shape.
"The reason for doing it was to better understand and empathize with my personal training clients," said James, of Melbourne, Australia. "There's a lot of people who can't come into the gym for the first time because they feel embarrassed and they really appreciate someone & to walk a mile in their shoes."
The once chiseled James, who used to sport picture-perfect abdominals and ripped muscles, now boasts a much more rotund figure. The 6'2" James has shed 10 pounds in six weeks and gained a greater compassion for those struggling to battle the bulge. The former underwear model has had to rethink his own training as he whittles down his waistline starting out slow and struggling to see progress.
"I think I owe it to everyone to get my old body back," he said. "I just want people to see that it is possible to get back in shape."
For six months James didn't engage in any exercise and his diet was unrestricted.
"I decided to eat whatever I wanted," said James, whose journey is being chronicled for a documentary called "Fat and Back." "There were no restrictions."
Within in a few weeks, James began to feel a difference in his body. By the end of February the 32-year-old weighed 233 pounds and felt lethargic. His clothes no longer fit and he had begun wearing second-hand track pants.
James' blood pressure also had risen slightly.
As he continued gaining weight, James found it more difficult to walk and experienced muscle pain along with dangerous spikes in his cholesterol and sugar levels. "You're whole body changes. It's very difficult to deal with," James said. "My doctor advised me to slow down."
After months of eating nothing but fatty, fried foods and sugary drinks, James began liking his new diet perhaps too much.
"I really enjoyed the food," he said. "But it soon became an addiction and I am currently fighting that addiction as well to sugar and fat."
James' first step to getting fit was to break his addiction, but he couldn't do it cold turkey. He gradually weaned himself off of sugar and fat. Today he believes he has kicked his habit.
"I've actually been spending three or four times the amount that I would normally spend," he said. "People often think it's easier or it's convenient to buy just fast food, not cook at home so you save on time."
"It's actually a lot more expensive to be overweight than it is to be in shape," he added.
James was spending money to treat his rapidly emerging ailments. It's a symptom Americans also face as a study published in July by the journal Health Affairs estimates the annual health care cost for the average obese person is $1,400 higher than for someone who is not obese.
For James, weight gain resulted in more than monetary costs. The extra pounds also took an emotional toll; it was a price James underestimated.
"I felt hopeless," he said. "It is amazing how the mind plays an important part in this whole thing. You start to doubt your own ability."
Like so many of his clients who were trying to lose weight, James was upset about his appearance. At least one of his clients found the journey humbling and inspiring.
"When I initially started training with him he was full of ego, very energized and as he started to pile on the weight he became more lethargic," said gym client David Mega. "It definitely allows him to understand his clients better and it also allows people like me to see that anyone with any fitness level can actually let themselves go."
James now is five weeks into his program to reshape his body, armed with the new insight from the first six months of the year.
When James finally did make it back to the gym to begin an exercise regimen, he couldn't do what he used to do. He had so much extra weight on his ankles and knees that he couldn't run because he was afraid of injuring his joints and he was unable to do a set of sit-ups.
"I don't want to claim to totally understand what it's like to be overweight," James said. "But hopefully my journey encourages people out there to take their own journey."
When my nutrionist said this to me a few weeks ago, it really stuck out to me. I thought I was doing a good enough job with my eating habits (minus of course, when I was flat out eating junk). But, as I have worked through the last few weeks on eating better...I realized a few things:
1) I was not getting enough protein on a daily basis. Little hard to believe that one, but I was getting anywhere between one to two servings (1oz to 4oz ounces) of protein.
2) I was not eating enough non-starchy veggies and fruits. Oops....Certainly not getting the basic government recommendation of 5 a day...Definately, not getting my nutrionist personalized goal of 3 fruit servings & 5 vegetable servings a day. (This website has really helped me with this one: http://www.fruitsandveggiesmatter.gov/)
3) I should get back to the basics....We ate healthy growing up...baked foods, veggies & fruits, some organic & health food selections. We didn't eat alot of junk althogether...like sugary cereals. We ate other foods sparingly....like fried foods and soda. My parents did a good job of keeping things in balance...
4) I need more convenience items. I am very busy with church, family, work, a brand new startup llc, exercise, and life. I don't have the time (or energy) like I used to cook. So, I started not eating balance meals and/or eating junk b/c that was quick/easier. So, I've been grabbing things that are quick & easy to prepare.
5) I need to make sure my body gets what it needs. So, if that means it takes more time in the grocery store to read labels on food items; bringing a snack/food item with me while I am out whether that be an event or running erands; skipping #5 on the menu when out with my girls, i gotta do it.
Nope....not Halle Berry....
Ms. Hallie is my nutritionist. I've been working with her for 6 weeks and it has been great! (It's also been a lot of work too)
I started looking for a dietitian when I realized that I needed help getting back to healthy eating. She has a 7 week program specific to weight loss...It's personalized according to your overall goals, weight, and activity level. She put together a plan for me to follow. I'm watching and working on my calorie intake, my overall food group intake: vegetables, fruits, proteins/meats, oils, and carbohydrates, and tracking my food. My sessions with her a mixture of weighins and lessons on food. The best session might have been her grocery shopping with me. All that for $140!
I can't believe how quickly these weeks have gone. Next week, will be our final session of the 7....
BUT....She suggested doing some short sessions with her...perhaps only weighing and ask a quick question or two for the next several weeks. It would be a dollar a minute and I could allocate how I want to spend my time with her. So, I think I'll do 5 12-minute sessions....That'll put us in mid October. Hopefully, I will be close to the last of my weight loss by then.
Also, she has a ten week group class session for $95 focused on healthy living (and weight loss) starting in mid October. She says that she focuses on some of things covered in the individual sessions as well as bringing in a healthy snack ideas each class. That'll take me right through the holiday season :)
I decided to definitely do these sessions last week. Yeesh, $295 for working with a nutritionist. But I decided, it's worth it. It's worth not having to pay for doctor's bills or medications, not having unnecessary wear & tear on my body, and a happy self image.
Anyways, if your struggling with how to make your diet work or don't know where to start. I would highly recommend working with a dietitian/nutritionist. Some healthplans cover working with one (including mine, but I decided to go 'out of network' - I won't be getting reimbursed).
This has been one of the best decisions I could have made. I feel like I am back in control! I've lost about 7 pounds in about 6 weeks. Not too shabby....
The good news: I am officially out of the 15os and have been for a week solid!
The not so good news: I injured myself last week. I spent most of last week resting my legs. I injured myself last Saturday, rested on Sunday, and tried to push through it Monday, Tuesday, and Wednesday with lighter workouts. By Wednesday, I realized that I needed to take it easy....So, I stopped working out altogether & also started icing my legs...Today, I woke up feeling pretty darn good.
Even so, I managed not to lose any weight or gain this past week...I am okay with that...since 1) I didn't work out full force and 2) I was pre-menstrual.
So...the next few days I going to really focus on eating the best I can & make the most of my workouts.
Lastly, I found a fabulous coverup for the beach so I will feel comfortable at the beach.
I realize that for me to get back to my ideal weight it's gonna take trying new things. The old way of doing somethings is not going to work for me.
Each week...I am trying something new...Sometimes I like...Sometimes I love it...Sometimes I hate it!
Here are a few new things I've tried that I like/love:
1. Amy's OrganicsYummy! I love the enchilada meal, the vegetable lasagna, and the chunky vegetable soup. Good and good for you :)
3. I was a big soda & juice drinker....I am weaning working my way out of that. So, I've been trying a lot of different flavored waters & juices. Being careful to keep my carbohydrates (sugars) & calories down, has been tricky with some of the varities. But I am happy with the alternatives I found....
Metromint, Fuze Water, Archer Farmers, Sam's Club's Clearly American Water (I prefer Clearly Canadian but can't find it), and Snapple are among my new favorites...
Well, I bought some new sneakers. Actually, two pairs of sneakers. One pair of adidas for walking (I've been walking around 3 miles a few mornings a weeks in addition to my evening workouts) & a pair of nikes for running (I am planning on doing a half marathon next year & want to work my way up with smaller races until then). I zumba a couple a times a week & I bought some new sneakers for that a few months ago.
I wasn't planning on it....Sure, I've read about the need to get a new pair of sneakers every so often, but I figured what's the big deal...I used one pair for my heavier workouts and a lighter pair for my zumba classes....My sturdier pair for my heavier workouts was just great.
But right before my last workout with my trainer, I noticed my sturdier pair was showing signs of wear and tear. Hmmmm...I gonna have to get a new pair soon...I thought and didn't think to much afterwards....
But, my next workout, I was feeeling some discomfort & pain in my legs....I've sat out of most of my heavier workouts this week because of it. I can't afford to injure myself like that again.
So, I went shopping....It took quite a bit of time....but I finally find some that took a while...
I can't remember the last time I've bought so many sneakers!
Thursday, August 13, 2009
(I just barely passed...)
Sunday, August 9, 2009
Saturday, August 1, 2009
But's its time for you to go and I never want to see you again. I'm done with you. Goodbye.