The Paradigm Shift to Weight Management

In our culture (American), it has occurred to me that people want to lose weight for the following "reasons:"
1. Anger, resentment, frustration at one's self.
2. A feeling of being out of control
3. For someone else (spouse, friend, job)
4. Because the person "has to" or will die
And using these reasons, the typical American person will find one or more of these so-called solutions to achieve smallness:
1. Punish one's self through starvation, over-restriction, stressing the body, over-exhaustion, or by taking something unnatural or dangerous.
2. By leaving it up to someone else to do it for that person
3. By coming up with a quick fix, leaving the conscious awareness of weight loss out of the equation.

As a personal trainer and weight management coach, I have seen all of this and until recently, I have taken personal responsibility for people that have suffered through all of the above reasons and have tried all of the solutions. The thing of it is that I have taken the responsibility for all of those who have failed. Gosh, I would say to my conscious self, I have tried everything with this person, and they are not succeeding! I've used all of my knowledge from all of my trainings and readings. And I can't fix this person!
Therein lies MY problem. It is not my job to FIX anyone. I will never enter a person's mind or spiritual world and make the leap of faith for them. I will never be able to physically connect that person's mind, body, and spirit. That part I can share with others, I can suggest to others, and I can counsel with others, but I can not do it for anyone else.

Here is the real solution.
The mind, body, and spirit are necessarily connected through a personal relationship with one's self and with God (or another name for the Creator of the person). The person must see that he or she is a miracle of God and is a precious commodity unto this earth. Only through self love, self worth, and self respect can one make the conscious, rational decision to make the extra weight go away. Then, the person is ready to do the work involved. Then, the person becomes conscious of what it takes in and what it expends out. Then, he or she is ready to ask a coach, a mentor, a peer to help without the ego getting in the way. Then, he or she can do the work without the excess of stress, anxiety, and anger.

Going Sleeveless: Arms

Long, sleek, defined, toned. These are the arms we want, and we can get there. In fact, arm muscles are small, so they become defined rather easily with the right routine. Here we go.
1. Yoga and Pilates. Yes, the simple act of taking a mind-body class will instantly improve arm tone. Why? Isometrics (holding poses) creates tone and lift, and stability exercises increase strength. Finally, the posture and positioning in these classes make the arms appear longer and sleeker because the body is in alignment. Voila!
2. Boxing. Now, the boxing stance is quite opposite from yoga, so use these things in balance. The plyometric action of striking, even if it is in the air, forces the muscle to develop. Self defense classes are great for this, too.
3. Lift. Yes, lift weights or use a restistance band or pully to work the arms. The major groups: biceps, triceps, and deltoids.
http://www.acefitness.org/exerciselibrary/exercises.aspx?bodypart=2
4. Don't forget the cardio! If you have pretty arms that are covered with a layer of fat, well, those arms are hiding! Use cardio to remove fat from all areas, including the arms. Swimming does amazing things for the heart while toning all those little arm muscles, so there is a perfect double-duty exercise. If you are running or walking, keep the arms at 90 degrees and swing them with control. If you are biking, the isometric work of holding a low body posture also will work the arm muscles.

Related articles

• How to Get Your Arms Picture-Perfect For the Big Day (fitsugar.com)

Core Focus

The first stage to a strong "core (central section of the body; abs and lower back)" is a new mental focus on this area, all day long. Once the muscle memory is learned, it will be a subconscious focus, but at first, the mind must interract with the abdominals with everything that the body does.
Start with a focus on breathing. A good, strong breath is deep into the lower abdominals, and then is pushed out by engaging the abdominals. Pilates and yoga are based on this philosophy, though they perform deep breathing in slightly different ways. In order to learn the basics of yoga or Pilates, the breathing comes first.
Then, any time you have a moment and can focus on the abdominal section, focus on pulling it in. Think of it like zipping up a tight pair of high waisted jeans, but make sure the lower back does not collapse and fall backward. In order to make the waist smaller, it must pull in from all angles.
Finally, in every motion, breathe out and pull the abdominals in. This is especially true in exercise and in lifting anything. The rectus abdominus is an unusual body part that can push out or pull in, depending on how the person allows this body part to be used. If the person pushes the abdominal wall out while lifting, then the muscles will grow outward and create bulk in the middle of the body. If the person pulls in on every movement, the muscles will grow inward and create the sleek and toned midsection that looks great and works well with the rest of the body.
Even with pretty, strong abs, they can hide under a layer of fat. Burn visceral fat with cardio exercise. Fight bloat with a low sodium diet and LOTS of water.

Work. Hard. Rest.

So there is a lot of information coming down the pike that has to do with Rest Based Exercise. It makes sense. See, we were designed to work for our livelihood. We were building houses, hunting food, and using elbow grease to clean up only a hundred years ago. Our bodies are still created this way and are designed to work hard and then rest up. It would make sense in the day to hammer until your arm gets tired, take a breather, and then start up again.
In rest based exercise, you perform hard, real-body exercises. Tough intervals of jumping, lifting, sprinting, etc. Things that would push you over the anaerobic (breathless state). You work until you can't, and then take a break until you can again. Think of how kids play. They run fast and then stop when they are tired. Your body was designed this way, and was designed to do amazing things this way.
Here is how it works in the exercise world. Use 20-40 minutes ONLY with a set of very difficult exercises. Perform each one to the best of your ability, going hard. Take a break when you need to for as long as you need to, and jump in there again. At the end of the allotted time, cool down and stretch. The time limit is because of the body's response to an overload of stress over a long period of time. If you try to do this kind of workout for longer than 40 minutes, the body will not respond as well and will begin release cortisol unopposed, which causes stress and inflammation.
Would you like to try this kind of workout? Curious if it will work for you? Want to be part of a loose study? Contact me if you are interested.

Setting a Schedule

Once you start a fitness routine, the questions start to pop up: Am I doing all I can to maximize the results? First of all, you should know that spending hours and hours exercising is a complete waste of time, unless you are training for a major event like a marathon. The old way of losing fat and gaining muscle was long and strenuous, including "rest time" between events or sets. The new and more efficient way is to make a plan that works in a short amount of time.
The cardio MYTH: If you walk or run every day, you will lose the most weight in the least time. The "fat burning zone" is a less-than-optimal range that must be maintained for a long period of time to get the most effects.
The TRUTH: If you walk or run every day, your body will thank you with some weight loss, heart benefits, and an increase in metabolism through more mitochondria in the cell structure of the body. HOWEVER, the "fat burning zone" means that the percentage of calories burned at that zone are more fat cells than general calories. But in your body, a calorie is a calorie is a calorie. Burning more calories means burning more fat. Bottom line: work harder in a shorter period of time and you will burn more calories. Work yourself up a sweat. Increase your breathing. Work in difficult intervals. THIS is how the body burns more calories and increases stamina. Your body will continue to burn calories for a while after the workout, though the exact amount of time is not known. Hard work is really the key to a good cardio workout, and you don't have to do it for hours.
The weight lifting MYTH: Work one body part per day, 3 sets of heavy weights, and rest in between sets. Rest that body part for at least 24 hours after the workout.
The TRUTH: Working the muscles is a vital part to an exercise routine. The more muscle you have, the less fat you will have because muscle cells burn lots of calories. BUT, a workout that includes body-weight lifting, plyometrics, and resistance exercise in a way that keeps the body moving is the most efficient way to build muscle, keep the cardio up, and burn more calories. There are lots of programs out there based on the new truth, including Active II for Wii, P90X, Crossfit, and boot camp methods around the country.
The flexibility myth: If I stretch before and after my workout, that's enough flexibility and I'm good to go....if I remember to do it.
The TRUTH: Stretching before a workout is UNNECESSARY and could actually hurt your workout. Stretching after the workout is important, but a good exercise regimen includes a few minutes of flexibility exercise, Pilates, or yoga every week. Your joints and muscles will thank you for this.
How to work it all in: A good interval workout will include enough of everything to get you in great shape. Check for local classes in your area or purchase a program that lays it out for you. You can also alternate days of running or walking with muscle work. Just make sure to make a little time for flexibility, too. And, if a muscle group is sore, it is rebuilding. Do give it time to rebuild before stressing it again. This doesn't mean don't use the muscles, but do give them some time. The legs in particular need to be used when sore. Walk or run on sore legs to loosen them up and remember to do flexibility exercise.
I hope this helps put some things in perspective. Let me know if you have questions.

Shopping for New Year Fitness Goals

Ready to get moving? Well, you know you need some gear. May as well get it while the prices are right. Here is a list of the essential items. Check your closet first, and then hit the stores! Keep in mind that you probably don't need everything for the first day, but you probably need to at least get dressed for the workout.
1. Shoes. There are lots of foot types and shoe types. I would recommend that your basic shoe for most people would be a running shoe. Most cross trainers are too heavy, and running shoes are great for most types of exercise. Try on shoes by Adidas, Nike, Asics, and New Balance to find one that works best for you. Take a brisk walk or jog around the store before making a decision. If it feels like you are wearing nothing, then you probably found a good shoe. If you have specific foot problems that cause you pain, make sure you check with your podiatrist about inserts.
2. Clothes. Bulky cotton sweats won't do it. Nowadays, you will find lots of choices in breathable synthetics that adhere to the body well, wick away sweat, and don't get in the way. Adidas, Nike, and Champion have good options. Check Target for the C9 line; it's well priced and does the job well.
3. Home gym or fitness center? If you know you won't workout unless you go to a fitness center, do your shopping now while they are running specials. Find a gym with cardio theater, fitness classes, and a good training staff (check certifications by NASM, ACE, AFAA, AFTA, or ISSA). Also, do you need good childcare? Check out the facility for the kids. Check cleanliness in the facility and locker room. Need a pool? Specific classes? Don't waste money on a lesser facility that doesn't include everything you need. If you want to workout at home, or you know that working out at home is your best option for now, here are some basics to keep in your home:
- handheld weights: a heavy set and a light set (new exercisers go for a pair of tens and a pair of fives)
- exercise bands with handles: Gold's Gym is selling boxed sets this year at Walmart.
- Pilates/yoga mat: sticky mats work best
- balance ball: choose one that you can sit on and the knees bend at 90 degrees.
- workout videos or training systems: Wii Active, Wii Zumba, Wii Dance Workout, etc. optional
- planning to learn to run this year? Download a 5K training system on your computer or phone, such as www.coolrunning.com
- Netflix membership. For $9 a month, you can instant stream tons of exercise videos by Crunch, Self Magazine, and others. And you'll never get bored of your system!
- check the ACE website for constant video updates and proper form information. www.acefitness.org.
- optional equipment: a trainer watch. I like the Garmin Forerunner 60. It has a distance calculator, heart rate monitor, and calorie calculator. Keep track online with their Garmin Trainer system.
- optional: join a peergroup, like at www.peertrainer.com
- running or biking: you need motivational music. Try the podcast www.motiontraxx.com for your ipod. Perfect beats to keep you moving.
- need a trainer? Check the ACE or IDEA website for a good one properly certified in your area. www.ideafit.com

Review: Wii Active II

I got Wii Active II as a gift this Christmas (I am not a paid spokesperson by anyone) and have used it for three days. Here is what I have found out so far.
This is a pretty detailed program of many types of workouts. After asking a couple of simple questions, it asks what kind of workout your prefer. I chose rigorous, of course. It gives the player the option of a few workout schedules, including the initial 21 day jumpstart. I started with this.
The package comes with a sensor for the arm and one for the leg, as well as a band with handles to attach. Directions for the sensors are self explanatory. Attaching the handles to the band is not so explanatory and I could not attach them in a secure way. I finally got frustrated and used another band.
The workout is safe and effective. It includes tutorials for everything and constant form cues. I am not sure if a person brand new to exercise would understand the cues. If you have tried this program as a new exerciser, please let me know so we can compare notes.
If you are new to exercise and need to see the tutorial, don't stop moving to watch. If anything, practice as you watch. Skip tutorials if you have already seen them. While the program is loading to the next topic, keep a constant movement, such as running, walking, or jumping. With the circuits being so short, you could use the extra time. Stopping and starting is generally not a good idea.
I also noticed that the leg sensor actually sees about half of my actual reps in a fast-moving circuit. Just be aware of this. It does not bother me as I could use the extra reps!
The game should also advise the player to do some other exercise forms. 20 minutes a day 4 days a week will not be as substantial as it would be in conjunction with a cardio plan or other activity.

Overview:

Pros: Simple, short workouts, can be challenging,heart rate monitor, journal of progress, personalized workout, personalized calendar, easy to follow, easy to stick to.

Cons: circuits can be too short, sensor can miss reps, bands not useable.

Overall:
Thumbs up! I'm going to stick to it and see what happens next.

Didn't Mean to Say "I Told You So, BUT...."

Dr. Oz reports on his radio show this week that multiple sets are NOT necessary and may do NO more good than single set workouts! HOWEVER, this means that single set needs to fatigue the muscle. You're going to have to work a little harder, lift a little heavier, but hey, you only have to do it once and MOVE on. In fact, in strength training, shorter workouts are better because there is less risk of injury. Another way to shorten your workout time? I've been saying it for years, but now I hear it everywhere: stretching before your workout is a WASTE of time! In fact, loosening it up before working it out is counterintuitive to what you are trying to accomplish, so save the stretch. Do it when the muscle needs it, which is when it is fatigued and feels shortened.
On the diet front, what is my main rule? DO NOT starve yourself! Obesity, which is a medical journal, reports that women who fast or use diet pills will gain on average 8 pounds during that dieting time period! How is THAT working out for you?
What's the rule? Eat real food, be in control of what you eat, and move it!

Jillian Michael 30 Day Shred: A review

I was excited to try the 30 Day Shred, as many people I know say they are getting a good workout from it. I will say that I enjoyed Michaels's workout, though I don't agree with everything on the video.
I did level 3, which I don't recommend on the first try with this video, unless you happen to be a fitness professional. Here is what I like: It is a continuous transition from one activity to another, which for most of the workout, keeps the heartrate up and continues to challenge different body parts. She does challenge the abs and back quite a bit in just the cardio and strength section, which begs to ask: why have the minute of abs every few minutes? She stops and has the client lay down for abs...to that affect, she does this RIGHT AFTER major cardio work???? Any exercise teacher that passed the first day knows you do not have a student lie down at the highest point of cardiovascular work. It's like she elevates the heart rate to a peak, and that is when she has the client lie down. This is strange, awkward, and questionable. Why not do abs from a standing or from plank, as she tends to like? We could hit more parts with that ab minute without stopping the heart full force and going to a supine position. Of course, the mommy diastasis issue is never brought up, so the mommies trying this workout will be vastly devastated as their bellies grow rather than decline. And another issue: how long are we elevating the heart rate? Is it worthy of weight loss efforts? And another issue: Are we causing danger by dropping the heart rate immediately?
I love plyometrics, so I am excited that there is some plyo in this workout. This is the way to raise the heartrate quickly and really challenge the muscles in a way that nothing else can. However, I would not recommend her rock star jumps. She encourages landing softly, but this jump forces a hard landing. And she does a lot of them. One or two, and it's kinda fun. A lot, and you might have a blown knee or ankle in a minute.
I am no Jillian Michaels, and I am not on TV, but I wonder if results would be even more stellar if she followed regular guidelines of ACE or her certification brand. I wonder how her own review of her workout was, and how much time she took to review this.

New informative sites

Go to www.clubnewmom.com if you are a new mother in need of a little advice...on anything, including the baby weight issue. ACE's new Get Fit site is designed with everyone in mind. All kinds of advice, information, and resources available. www.acefitness.org/getfit Have a great week. I have a plastic surgeon appointment this week and will give an update then.

Garmin FR60

Garmin's latest addition is the perfect workout watch if you don't need the GPS unit. It has a VERY TINY foot pod, a heart rate strap that is very comfortable, the free Garmin software to keep track of everything, tons of options on the wrist unit, and is an actual wrist watch on a watch battery. VERY helpful. It's also small enough and light enough for a small framed lady, such as myself, but does not look feminine at all. Men can definitely sport the look.
I took my test run last night. The Garmin device recorded all the heart rate and pace information I needed and keeps all my info online.
www.garmin.com
for options!

New Video Available

My new DVD is now available for purchase for $15. It is designed for prenatal and postpartum women, but can be used by any beginning exerciser.
www.createspace.com/263912

Pregnant and Exercising

Pregnant and Exercising?

If you are pregnant and you are in a fitness routine, modern science usually says you can keep up your routine within reason. If you have never exercised before, please consult a physician before starting any exercise routine.

There are many reasons to exercise while pregnant. Doctors agree that you need to keep your weight gain to a healthy number, and exercising women tend to gain little body fat during pregnancy. Gaining too much fat during pregnancy can cause extra stress after the baby is born. And she will be too busy tending to a new baby to lose weight right away. Besides that, a breast-feeding woman needs to keep her nutrition level high for the sake of the baby. All in all, not gaining too much is important. Check this approximate calculator to help you find an average for you. http://www.babycenter.com/pregnancy-weight-gain-estimator

Many doctors discourage running on hard paved surfaces, and some recommend no high impact at all. Many pregnant women find high impact uncomfortable. Actually, riding a stationary bike can be a good alternative for a while, swimming can be very comfortable for the extra tummy weight, and walking is always an option. Please remember that the baby needs oxygen, so you should never feel breathless or reach the anaerobic threshold while pregnant.

If you are a mind-body exerciser, make sure that you are doing a routine appropriate for pregnant women. There are many DVD’s on the market specifically for pregnant women. Denise Austin has one available on amazon.com. Plank position causes strain on the already stressed ligaments in the abdomen. This can cause extra tearing of the rectus abdominus, leading to diastasis recti (see my previous article on diastasis recti, as well as the community thread on the subject), so entering your average Pilates or yoga class is not recommended.

Weight lifters, the body does benefit from lifting weights. We want your body to be strong for delivery and for taking care of this baby. Again, we don’t want to stress the ligaments in the center of the body and we never want to hold our breath. So keep those things in mind as you lift. To play it safe, limit your standing weight-lifting exercises. If you feel dizzy, sit down right away. Walking lunges or split squats also cause extra strain to the ligaments around the pelvis. This area is mobile and stretching to make way for baby, so my recommendation is to stabilize this area during exercise rather than risk overstretching the ligaments here.

In general, the body is undergoing many hormonal changes that allow the body to stretch out to carry and deliver this baby. Therefore, we need to take extra caution with anything that will permanently strain ligaments and tendons. This can cause an injury that will make your pregnancy very difficult. After exercise, or even some time during an average day, sit down and do some easy static stretches like the V-sit. Make sure to take deep breaths and ease into each stress without strain or overstress. The sore back needs some easy cat stretches and rounded back stretches to ease some of its pain.

Always consult a physician before starting any exercise routine, and consult a certified personal trainer (www.acefitness.org for one near you) if you have any questions.

Carrie Harper
ACE Certified Personal Trainer
ACE Certified Weight Management Consultant
www.carriefit.com
Peertrainer Team: Carriefit

Healing power

To add fuel to the fire, the eternal fire that fitness enthusiests burn at all hours, ACE's latest publication says there is definitive evidence, ladies and gentlemen, that moderate exercise can do more for diabetes than the drugs can. Yes, whether it is the weight loss itself or just the moderate exercise (we're talking a few minutes of walking per day, people!), the actual disease can be reduced or CURED through exercise and eating right.
Ha!
Now ask you insurance company why your gym membership and trainer fees aren't covered. It's gotta be cheaper than the drugs...and without all the side effects. Plus, you'll feel and look darned good doing it.
Long Live Long Life.

Back in the Saddle Again

This is the other time of year everyone starts up on their fitness routine or revives an old one. Of course, January would be the other time. For this new school year and new you, start thinking about where you want to see yourself in 5 years...1 year...by June...by Christmas. If you start writing these things down, you can start checking off your fitness goals.
So, if you are new to me or you are just getting started, make sure you review where I have been so far and then check out my new poll at the bottom. I look forward to hearing from you.

new article

I have a new article on peertrainer about heart rate calculations and exercise. Check it out!
http://www.peertrainer.com/fitness/working_hard_or_hardly_working.aspx

Happy Summer Holidays!

Before the next post, I want to briefly pause and wish everyone a Happy 4th; the big summer holiday. Along with big holidays come big travel plans, big plans, sometimes a loss of schedule, and some big eats. Here's how to keep it from getting out of hand:

1. Try to stay as close to your regular schedule as you can. In other words, if you usually eat breakfast at 7, continue to do so. If you eat lunch at 11, continue to do so. Do NOT try to "save up" calories for later by not eating all day. That will backfire in several ways, but mostly in that you will probably end up doubling your calories in one sitting. The body doesn't do well under that kind of pressure. Instead, on the party day, keep your blood sugar balanced with regular meals and snacks. At the dinner or snack time that coincides with the party, you are more likely to make better choices. Go for the cake? Sure! But if your blood sugar is under control and you don't feel panicked for food, you are more likely to eat one piece instead of the left hand side.

2. Move. You may not be able to keep up your normal exercise routine while out of town, but an opportunity will present itself, even if it is just moderate. Moderate is better than sedentary, yes? Strike up a family game of frisbee or offer to take the dogs out. If it is a pool party, the more movement you do in the pool, the more non-sweaty calories you will burn.

3. Keep the drinky-drink under control. Too many drinks, and you may find yourself back at the snack bar, grabbing uncontrolably. You may also end up dehydrated, which is dangerous in the summer heat. And, no one enjoys the morning hangover. Instead, enjoy a great cocktail slowly. If it does become more than one, spread them out with water in between.

Have a great holiday. Here's to life, liberty, and the pursuit of happiness.