Wrap up of 2011 Season

I realized I hadn't posted a wrap up for the summer season for my classes at the Hampton Aquatic Fun Center and I did want to do just that.

We had a great summer and only one rain-out!  I really enjoy the evening classes and the great bunch of folks who come to work out in the late afternoon Florida sunshine.

I look forward to next year, although because of some scheduling conflicts, I want to remind folks that we will not be holding classes in September.

Hey!  You!  All of you summer 'mermaids'!  Don't forget - Stay active this winter! Just because you are not in "my" pool, doesn't mean you get to be a couch potato! 

 

Photos taken in Ocala August 2011

These photos were taken at the Hampton Aquatic Fun Center thanks to Lindsay and Chelsea.  I was not alone, but made every effort to crop others out, as I do not wish to post photos of other people without their permission.

Into the Pool!

They call it Acclimation Long strides...

Lets Go!  Who says Water Aerobics isn't intense?!

Calf Stretches

Hamstring Stretches

Quad Stretches

Barbell work begins

More arm work with the barbells

Push !  (more barbell work)

If I had to guess, I'd say Triceps Presses - at least 20!

Reverse palms - 20 more!

Give me 5 'perfect' Leg lifts

Not sure what I was thinking here!  LOL - More work on the lower body.

Tantrum kicks, suspended position

 

 

Looks like crunch time!

Stretches - Reach!!!!!

Side Bend Stretch

Reach back up, now lower your chin - there's a stretch here if you want it

Arms come down and you sink down for shoulder rolls

"Nobody ever takes pictures for us!"  :-)

Hope you enjoyed this look at one of my classes.

Can a girl lose weight participating in water aerobics?

I recently got a message that asked a very good question. 

 Can a girl lose weight doing water aerobics?

The short answer is yes.

The long answer is because anytime you increase your activity level (burn calories) and if you decrease your caloric intake.  You will lose weight. 

Is water aerobics THE best exercise for losing weight?  That depends, it's best if it is the only cardio you can or will do.  But simply doing aerobics, cardio, weight lifting or any other exercise will not make you lose weight unless you also control caloric intake.

Honestly, what working out in the pool is best at is improving your endurance, breathing capacity, muscle tone, and flexibility. 

I love all the benefits of being in the pool, it is especially good for ladies in their prime (like me!) because it is easier on the joints and the warm water is good for anything that aches.

Note:  When I am not leading 6 classes a week (in the summer)  I am in the gym three days a week and in the pool three mornings a week. Granted its easier now that I am retired, but even when I was working, I was still in the pool 3-4 times a week and have always monitored my diet.




One other thing:  Courtesy of my PT hubby-

I know folks have heard me say it before, but measurements matter more than the scale when you are working hard to lose weight and become more fit. For some folks it is hard to understand how this makes sense.

He told me a way to get a visual of muscle versus fat and why people who weight the same look so different.  

Say you have two friends who weigh the same. The first one is wearing a size 7 and the second wears a size 10.

The first friend hits the pool or the gym multiple times a week, doesn't eat at fast food restaurants and watches what she eats. 

Friend number two hits the buffet and can down a box of oreos in one sitting.She is also the queen of the sitcoms and when she gets home from work (where she snack on junk food all day) she just wants to sit.

The reason for the size difference is very apparent to me, just by looking at the way the eat and their activity level.

But that doesn't explain how they can weight the same and look so different.

So, get a piece of paper and draw a circle around your closed fist.  That represents the size of one pound of muscle.  Make three more circles next to the first one.  The area of those 4 circles represents a pound of fat.


Hmmm...


That answers the question, for me, of how it works. Does it help you?

Good news!

We are well into the second month of my evening classes, getting ready to start the second session of the Seniors' class and have ordered barbells for those who want their own.  

That's the update.  

In the Good News Department,  I have been remiss in not giving proper kudos to two ladies in my TYHS class that have been working diligently with a trainer and attending Weight Loss Education classes.  They are peeling away the pounds and working hard hard hard!  

You go girls!!!!!!

Single Disk Hand Buoys (Barbells) can be purchased now!

If any of you are interested in getting your very own set of water exercise 'barbells', I am taking orders for the next two weeks.

Here is the info:

Aqua Force Products are made in the U.S.A.

The water hand buoys (dumbbells) are made from sealed, closed cell polyethylene foam. The white foam discs are impervious to water because they are sealed through a special process that keeps them clean. It also reduces water absorption which allows full resistance even after classes all day long. The dumbbells have sealed center bar and the handles are padded with a high-density rubber sleeve to provide a soft comfortable grip as well as adding more buoyancy. They are perfect for water aerobics and aqua training. 

Cost is $18.00 for a pair of single disc hand buoys, which are medium weight and come in white.(and now Gray!)

Kudos go out to three great "mermaids"

I wanted to share this news with everyone!

We have THREE (3) 50+ pounds LOST Mermaids in our evening Aquacize class this session!  Way to go ladies!!!!!! Yeahhh!!!  Whooo!!!! 

Summer is in full swing here in Central Florida!

We just wrapped up the first session of the evening Aquacize classes!  Its a great group and we made tons of progress last month!  With some new and some returnees from last summer and a whole lot of bravery we tackled the buoyancy cuffs (see previous post on this equipment)  in the deep water!

Sign up is NOW for next session of these classes!  We will not skip a beat and will go right into the next session starting on Tuesday, July 5th!

On a personal note, I have temporarily suspended my regular weight training sessions until after my summer full of classes is completed.  I try to get there at least once a week, but life (and the growing grass) beckons.  I tend to eat lighter in the summer and am in the pool 6 times a week and so usually end up pretty sleek by the end of the season.

How are you coming with your goals?  Are you using a free calorie counter online or going to weigh watchers?  Remember if you goal is to lose weight you need to combine exercise and proper nutrition.  Now put down that soda and come play in the pool with us!

2011 Classes at Hampton Aquatic Fun Center in Ocala are underway!

Within the last week we have officially kicked off the 2011 series of classes!

The response has been awesome!  We have doubled the number of Seniors from last year and hope to have even more sign up as we go along!

The always fun, evening class is full to the brim!  It promises to be a great summer in the sun!  

I am excited to be able to lead such a great group of folks!  Oh, and remember to bring your hat because unless it's thundering and lightening, we will be in the pool! 

Online Registration for Ageless Aqua AND Aquasize is Open!

Ageless Aqua is my Friday morning class that meets at 10:00 a.m. and is a water fitness class for active seniors. It focuses on enhancing movement, strengthening muscles and increasing participant’s range of motion and improving balance. Music provides the backdrop for an enjoyable class that is designed to get everyone moving. Modifications will be demonstrated for all fitness levels. 50+. Keep in mind this class is low cardio.

Aquasize meets on Tuesday and Thursday at 6:30 p.m. This class provides a workout that incorporates the use of buoyancy equipment such as noodles, buoyancy belts/cuffs and hand buoys. Class activities include stretching, cardio, toning, strength training, and abdominal workouts. Music is used to make it lively and fun. Modifications will be demonstrated for all fitness levels. 18+
________________________________________
 
 Appropriate swim wear is required.  No shorts, cutoffs, or items with metal fasteners, rivets, zippers or buckles.





To register in person:  See Diane, Carol, or Anne at 8th Ave Senior Center or call Diane Leaf and she will help you register online with a credit card at 352-401-3916.


To register online:

Go to http://recreationandparks.ocalafl.org

Click on the big red button that says ONLINE REGISTRATION, Recreation and Parks Online Registration.

1.    Request an account and register by filling in all the fields.  Be sure not to leave anything blank or it will not accept it.

2.    They will send you an email (to the address you told them).  Go to your email and click on the link to confirm your account.

3.    Once you have done that, on the log in screen you can check the box 'Remember Me' and click Sign In.  Clicking the box will keep you from having to fill it in every time.

4.    A list will come up.  Look under the heading Other Services and click on Register for Programs.

5.    Once the big table comes up if you click on the down arrow beside Locations and choose Hampton Aquatic Fun Center it will make it easier to locate the water fitness classes you want. 

6.    FYI: The Aquability class on the list is designed for those with disabilities & is led by folks other than me.

7.    The Seniors class is called Ageless Aqua and it is now available for sign up.  It will run from June 3 – July 22 on Fridays at 10:00 a.m.  The second session is from July 29 – Sept 16. 

8.    Registration for Aquacize classes is available for sign up! The class meets every Tuesday and Thursday at 6:30 p.m.  The first session runs from Tuesday, June 7, 2011 to Thursday, June 30, 2011.  The second session is from July 5, 2011 to Thursday, July 28, 2011.  Third session will be August 2, 2011 to Thursday, August 25, 2011.  The last session starts September 6, 2011 and ends on Thursday, September 29, 2011

9.    I advise all participants to wear a visor or ball cap, sunglasses and a good sun block.

10. If it rains, we will still hold class.  If it is thundering and lightening we will most likely cancel class. Diane Leaf is the contact person for weather questions. 

Rate of Perceived Exertion

I am working on a new RPE chart that condenses the levels down from 10 to 5.  Any suggestions to what I have so far?

What is Rate of Perceived Exertion?

If this is confusing to you, don’t worry.  You can use the Talk Test to get a good idea of how hard you are working. If you can communicate briefly with the instructor or your neighbor while you are working out, you are probably working within your range.  If you cannot talk at all, you should probably slow down.  If you can carry on a full conversation you are most likely exercising below your target range.

When considering how you move through the water, keep in mind that bigger people have to work harder to perform same movement because of bigger plane presented to the water.  So what may be perceived as difficult for one person may be easy for another.  The beauty of working out in the water is that the exercises can be adapted to work for everyone.

A number of sources say that for optimum fitness, exercise should be done minimum of 3 times a week at 60%-80% of maximum target heart rate and at a level between 3 and 4 on the RPE scale below:   

How hard do you feel you are working?

1 you could sing the chorus of a song without breathing hard
2 you can talk pretty easily
3 you can answer a question, but not comfortably carry on a conversation
4 you have to take a breath between every word you say
5 you are working hard and have to concentrate on your breathing


For example: 

Suzie may be jogging along and feel that she is working at a moderate pace. 

Joan thinks that Suzie’s ‘moderate pace’ seems very hard and she is struggling to keep up with Suzie.

Joan needs to slow down and adapt her pace to her perception of a moderate level. 

Remember:
- Everyone is different.
- Don’t try to keep up with the person next to you, work at your own pace.
- Start slowly and work towards getting your fitness level improved.
- Keep in mind that the pace gets stronger and the RPE changes as a person gets in better shape.

Spring has sprung!

I thought it was past time to offer an update on my progress thus far.  

Since October, in addition to leading my three water fitness classes I have been hitting the gym three days a week.  I have tried several different programs along the way, including working out in the man-cave with my personal trainer husband.  I am no longer doing that and currently am logging 30 minutes on the treadmill and hitting the Nautilus machine circuit (16 machines I believe) and completing it in about 30-35 minutes.  

I really like this new program! I maintain a good heart rate for a minimum of an hour and feel great when I finish!

During my explorations of cross-training I have learned that it works!  I have also learned that each foray into new territory brings with it both pros and cons.  I really think it's important that you just keep moving.  Whatever you decide to do!

I've lost 16 pounds since I began this journey as well as tightening up all the important bits. Someone asked me the other day if I was eating any differently.  With the only exception being that I am trying to incorporate different grains (buckwheat, brown rice instead of white) into my already very restricted diet, I had to say no, I am not.  But that course is not for those of you who can make better choices when you eat and have a far greater variety of foods to choose from.  In your case, you will have to change your way of eating.  Be mindful of the choices you make.  Don't hit the local fast food joint if you can eat at home and control your ingredients and your portions. Know what I mean?

We went to an all-day instructor's workshop yesterday and if I was going to lead land-based group exercise, this would be a very worthwhile program.  It was called Silver and Fit and is aimed at the 65+ crowd.  It's a good workout and lots of fun. I learned some things I think will translate into the pool and will be letting them loose on my 'mermaids' in the coming weeks. They are developing an aquatic program and I'm interested in seeing where that leads.  The workshop also gave me some ideas for revisions on my book, Dry Is Not an Option and I will be working on that in the near future.  

I want to end this post with a word of encouragement for all of you who have started on your journey of weight-loss or just getting fit.   Set small goals.  You will get there!  You have already made great strides so please don't give up! 

New year, new program

I have been busy since the first of the year.  I'm in the gym three days a week and in the pool 3 days a week.  After some discussion with my husband I felt it was time to change up what I was doing in the gym.  He recently got a renewed certification as a personal trainer and I thought - what better way to take advantage of his desire to teach others how to get into shape and give him some current practice than to have him train me? So off we went to the gym on yesterday.

Monday is Leg Day.  After warming up on the treadmill, we did squats, dead-lifts, leg presses, and calf raises in the man-cave.  (My name for the room where all the smith machines and giant metal plates live.)  He also had me go on the abduction and adduction machine in the 'cardio' room.  In between sets, I did mungo crunches for 3 minutes in between each different exercise. Whew!

I was a little concerned that since the workout was so different from what I had been doing on the Nautilus machines and in the pool, that I would be pretty sore today.  The good news is that except for a complaining left quad muscle (front of thigh) I am doing pretty well!  I led my class this morning with no problems except for a CD player malfunction that all worked out after all.

So, we shall see what we shall see!  I'll keep you posted!

Take Charge!

Made a resolution to start getting in better shape?

This can be accomplished in many ways.  I recommend several things to start with:

1.  Decide what type of exercise you like.  Are you a loner or do you get more motivation from a class environment? Do you need a trainer or are you self-motivated?

2.  Find someplace either close to work or close to home that you can join.  If it's not convenient, you may not stick with it and will make excuses not to go.

3.  On a budget? See if you can gather some friends and do something every day that gets you up and moving.

4.  Decide if you want or need a support system.  Some folks need lots of encouragement and if you involve those who love you they will help, especially in the food department.  If you just want to gut it out by yourself, there is nothing wrong with that either, but it helps to have someone you can go to if you have a question.

5.  If you are reading this, then you are probably somewhat Internet savvy.  Do a search on free websites that have tools to help you keep track of what you are eating.  You will be suprised at how many calories you are eating.  I recommend www.everydayhealth.com or www.nutrimirror.com .  Both have free customizable tools you can use.  When you choose a site, be sure you can add in your own foods and exercises so it is tailored specifically to you.

6.  Once you have signed up on a site.  Use it!  Every day!  Log on, update what you have eaten and what you have done besides watch TV. I have said it before and I will say it again.  Losing weight starts in the kitchen.  You need to burn more calories than you take in.

7.  A small side note:  If you have medical issues, be sure to consult with your doctor before starting an exercise program.  The thing you want to ask is "What should I NOT do?" Examples of this might be 'anything that causes you to rotate the hip outward' or 'no jumping on the hard floor'. Beyond that, the sky is the limit. 

8.  Notice I have not said anything about age.  I believe that it is never too late to get going. Not being a spring chicken myself I have learned that I have some limitations, not many mind you, but some.  For instance, I know I cannot push up on that overhead press machine with over 25 pounds because the shoulder repair I had will not allow it.  Other than that, I don't let anything slow me down. The folks in my classes do not let anything slow them down either.  I think the oldest participant I have this winter is around 80 yrs old and she rocks and rolls with the best of us!

9.  Set small goals.  Measure yourself and write down what you find.  Get on the scale at the beginning, but don't spend too much time there.  Don't get discouraged when you plateau. It will all work out if you stick to it.  Oh, and don't get all cranky and quit if you give in and eat that candy bar, it will be okay.

10.  Let's review:  You decided you are more motivated by being with people than doing pilates in front of your TV - You have a fitness center two blocks from your house that is offering pricing specials you can afford or you started Mall walking because you live in snow country - You partnered up with your best buddy and you are going to get fit together - You picked a website and started logging your food intake, checked your BMI and all those other fun things - You checked with your doctor about that problematic knee - You decided that 50 is the new 40! - And you know what size you would like to wear to next the next Christmas party.  Cool!

Remember

This is so not a resolution, this is a lifestyle change.  It's not going on a diet, it's changing your eating habits.  It's time you took charge, isn't it?

 

What's going on these days

I know it's been awhile since I posted.  So I thought I would catch up on the last month's happenings.

I'm still going to the gym and working out on the Nautilus machines three days a week and leading classes three days.  We are enjoying our equipment samples, but still no word on whether TYHS will ever order more.

I have made some pretty good progress in the gym.  My usual workout consists of 5-10 minutes at a brisk walk on the treadmill for warm-up; followed by an hour on the machines that I end with roughly 300 (weighted crunches) split between the two Ab machines.  I use all low weights (20-35 lbs) and a minimum of 30 continuous repetitions per exercise.  The only exception is on the leg press machine, where I use 60 pounds. 

I really like the way things are tightening up and feel it is a worthwhile cross-training program.  I have lost 12 pounds.  It doesn't seem like much, but I am wearing size 7/8 jeans and no one believes me when I tell them what I weigh.

I put together a new Christmas CD for my classes and after a few tweaks, I think it's going to be a keeper!  I have started gathering songs for another new CD.  I'll let you know when it's ready!

I was going to www.everydayhealth.com and using their Food and Fitness Journal. But after a month or so, found out that I was repeating myself.  As many of you know, I have multiple food allergies and am on a limited diet anyway.  The thing is, I never reached the calorie ceiling of 2800 per day and only occasionally went over the recommended daily limits on the sugar and protein. So, for now, I am not using that tool.  I really feel that it is a great (free and easy to use) method of getting a handle on what you are eating.  I'll be glad to help any newbies who wish to start working on their eating habits via that site.  There are many others out there that are free and some offer lots of support (eg. Nutrimirror).  Another post is in the works on this topic.

As for the new year, the only thing in the works is waiting for approval by the City of Ocala for my summer classes at the outdoor pool.  If things go well, I will have 16 weeks from June - September where I will have three classes a week (open to the public) at their lovely facility; in addition to the three I lead at TYHS.  I hope to still be able to go to the gym on my 'off' days.  I know, LOL, I am a glutton for punishment!

Take care and Happy New Year!

     Dry Is Not An Option

 Water Fitness to Go!    Illustrated exercises you can use today

Book by Norma J. Stamp

Available online at:

http://www.cafepress.com/whitetiger_llc.426477514