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

 Finally! Some reasonably priced equipment!  I have submitted a pricelist to the gym and hopefully can get them to buy some for everyone.  If not, contact me and I can help you order your own! 

EZ Grip Hand Buoys        Mini Disc Hand Buoys     Single Disc Hand Buoys           Noodle
                                                          

Aqua Force™

All Sunshine Marketing - 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 offering a size for all fitness levels. 

The light mini hand buoys are 12” long and have a submerged force of 2 lbs. The medium single disc hand buoys are 12” long and have a submerged force of 4 1/2 lbs. The heavy double discs are 16” long and have a submerged force of 9 lbs. They are all sold in pairs.

The E-Z grip hand buoys are available in a light (3” dia.) and a medium weight (4” dia.) and are designed for those who may have a difficult time grasping the handle, due to arthritis or physical disabilities, but still want to use resistance equipment.

Noodles are made from high quality, solid Polyethylene foam. They are extremely durable under repeated and often daily use and will last for years. These noodles are very heavy duty and will not get soggy and limp when wet.  They provide excellent stabilization and flotation.  Noodles come in 54” (standard) and 60” (longer) sizes

Pricing and Product List:   

Best Prices Ever!  
     
(partial list of the most popular items)


Part #    Size                        Description                    Info                              * Cost / Qty
269       12” long x 3” dia.   E-Z Grip hand buoys        White, pair, light wt       $13.00 (1-11)
279       12” long x 4” dia.   E-Z Grip hand buoys        White, pair, med. wt.     $15.00 (1-7)
280       12” long                Mini disc hand buoys       White, pair, light wt.      $17.00 (1-14)
281       12” long                Single disc hand buoys     White, pair, med. wt.    $18.00 (1-23)
530       3” dia. X 54” lg      Noodle                           White, standard, each     $12.00 (1-11)
536       3” dia. X 60” lg      Noodle                           White, longer, each        $12.00 (1-19)

*Less than a full carton.  Ordering a full carton reduces the cost per item by $5.00)

Plans and progress

I think I am caught up enough to start working on a new music CD for class... shuffle ... shuffle ... let's see - I have Alvin and the Chipmunks The Squeakwal, 3 CD's from the 1960's, and the Biggest Loser Last Chance Workout 2...   **evil grin**

I am also continuing my kicked up exercise program.  Going to the gym on alternate days when I am not in the pool.  I lost 10 pounds in October doing this and hope to continue the trend!

Speaking of the pool (LOL  that is the point of the blog, isn't it?)  I have been in touch with a company regarding purchasing some water hand buoys (aka barbells) for the gang at TYHS.  I don't know if the management will pay for them or the gals will have to order for themselves, but I am hoping we can get very low wholesale prices!  Keeping my fingers crossed! 

No Excuses

I saw a post on Facebook where a friend was starting to exercise and had a few thoughts to contribute.  Since it applies to more than one person, I thought I would put my opinion into a post here instead of just addressing it to one person.

First of all, it is a great thing to begin.  It shows you have an interest in being healthy!  So kudos to you for doing it!

The rest is the hard part.

I believe that fitness starts in the kitchen.  So while you are putting in your time at the gym, on the track, in the pool or wherever, also be mindful of what you are putting in your mouth.  If you continue to eat at fast food restaurants, eat a half gallon of ice cream while watching TV or (heaven forbid!) use lard to make those home made french fries.  It will take much much longer for you to see results.  Don't sabotage yourself.

The next thing to take into consideration is what you are going to do for exercise and where you plan to go.  If the gym is out of your way or too far from home, I think there is a tendency  to make excuses why you can't go.  If it requires too much expensive equipment to get started, I believe it will also create an environment for excuses. Start simple, and if you stick with it, then go buy the gear.

Last but not least, whatever you chose to do, you should enjoy!  If you hate it, not just because it's new or it's difficult in the beginning, you won't continue. Find something you can do for a long time, where you can see progress and hang out with like-minded people.  

Whatever you choose, keep these things in mind and your chances for success will be much greater!  Now get out there and move!