"Leadership and learning are indispensable to one another." - John F. Kennedy
Yesterday I took a trip to Syracuse, which is about an hour away, to talk with the Director of Personal Training (hopefully I got that right) about a possible career opportunity. I also got to briefly meet with the owner of Personal Fitness in which he referred to me as the "Watertown Girl". I didn't mind the nickname. I felt a little like a celebrity. Personal Fitness is a two-level executive gym located in the heart of downtown Syracuse serving about 300 clients a week. How can they accomplish such a huge task? By employing MANY knowledgeable, experienced, and certified trainers. Oh, I forgot to mention that they don't have any competition either.
The night before my trip I set my alarm clock for 7 am. I woke up excited, nervous, and a little skeptical of what I would be walking into. This skepticism due to the last job I had whose business website made them look like the rock superstars of Watertown fitness. After working for them for several weeks I realized there were no opportunities in sight for career growth nor were they rock superstars. I walked my dogs, got their breakfast ready (eggs and the usual chicken stick), ate my breakfast, and got ready to leave by 9:30am. I didn't set foot out the door until 9:45am and when I set the GPS it read distance time: 1hr 35min. "Shit!" I thought the trip would only be an hour! No time for a coffee or lunch at the Mustard Seed. Thank God Andrew left me a sugar-free Rockstar in the fridge. I think I drove 77mph the entire way, making sure to slow down to 73 when passing any "No U-turn" signs.
I arrived in Syracuse just in time, but now had to find parking. I parked in 12 minute parking for about an hour. I saw the big letters "P-e-r-s-o-n-a-l F-i-t-n-e-s-s" outside the building. I went in through the revolving doors to what looked like a beautiful hotel/bank type lobby. I entered the doors to the gym and met the Director of Personal Training. A big, muscular guy wearing a red shirt. He shook my hand firmly and showed me around the place. Then we went in his office and he told me a little about the business.
The way their personal training works (among the trainers) is such that it encompasses shadowing, sharing, practice, experience, feedback, and affirmation. This means that the team of trainers works together so that their programs are effective. It is a continuous learning process, which is important for growth and development as both a person and trainer. The Director asked me a few questions, which both refreshed my memory and taught me something new and valuable that wasn't taught to me in school. You mean four years of college and a professional certification didn't teach you everything? Nope, sure as hell didn't! Learning and discovery are things that never end and should never end if we want to better ourselves.
So now you're probably wondering what he asked me. He asked me to name the rotator cuff muscles in the shoulder. I named two out of four. It looks like I need to update my damn 3-D musculoskeletal quiz application on my iphone. That's all I thought about before bed last night...the names of the four rotator cuff muscles. Anywhere from 91-94% of Americans suffer from low-back pain. He also asked me what the curve was in the low back and why someone may have low-back pain. There are multiple answers, one being poor posture for long hours of the day, but weak rectus abdominal muscles is a major source and that was the answer he was looking for. He showed me a little kinesiology with his mini-skeleton and it became clear that low-back pain could occur if your form is not perfect during abdominal exercises. For example, if you're performing reverse crunches, flutter kicks, and scissor kicks (etc.) and feeling low-back pain at the same time think about pulling in your abs or strengthening them overall. The Director also asked me questions about exercise programming and nutritional recommendations, which he gave me great feedback on.
My trip yesterday was well worth the hour drive. I want to acknowledge the fact that Personal Fitness is a great gym because they want to be the best at what they do, not because they serve about 300 clients a week for personal training alone. They are interactive with one another and as difficult as it can be to work with a large group of co-workers I'd say they're doing a pretty good job at it. The Director superseeds the quintessential boss or head personal trainer. At Personal Fitness it is as though the questions why? and how? are never left out of exercise programming and before any program is started with a client it is reviewed by someone else to be sure that it makes perfect sense.
Yesterday inspired me to continue my education as science is evolving ALL the time and I need to know more to help my clients get results. My clients look to me as the expert so that's what I will strive to be. Thank you Personal Fitness for the opportunity to start a career with you and for the reality check! I am by no means perfect. I am inspired to continue my education and I accept your criticism with grace. Thanks again!
Saturday, November 19, 2011
Wednesday, November 16, 2011
Excuses: Quit cheating yourself!
What is it with people who go to the gym and hop on a piece of cardio equipment for 15 minutes then leave? It aggravates me! You may have made the effort to go to the gym, but that is about all you've done. You might as well have not even wasted your time driving 10 minutes there and another 10 minutes home. Obese and morbidly obese individuals who have a lot of difficulty moving may need to start exercise in three broken down or spread out 10-minute increments a day, but not healthy people. I have seen MANY people guilty of this act.
Is it that you've lost the motivation to continue your workout? Are you still thinking about how your boss pissed you off at work and you were just too frustrated to workout? Or maybe you think that's sufficient enough time and effort to see results. Hopefully, you've at least gotten a small increase in energy from that 15 minutes. If not, you're not working hard enough!
I've heard a lot of excuses why it sucks to workout. It takes time and effort, it requires a little skill, you have to do awkward things, you don't want to gain muscle, or get sore. The biggest one that kills me is that people hate to sweat.
Well, I've got news and it's been said before. If you're making excuses, you're cheating yourself out of more than just a workout. You're cheating yourself out of health and well-being. You're cheating yourself out of waking up in a good mood, feeling better about the way you look and feel, and the daily choices you make when all of these factors come together, which could ultimately make or break you.
Most people make up excuses, lie, and cheat without feeling any remorse because the "seed" is planted young. Stop reinforcing your excuses. Own up to the fact that not going to the gym because you don't like to sweat is an excuse. No one 'likes' to sweat, but we do it because it's good for us. You may be the type that "doesn't need to exercise", but everyone needs to exercise. So kick that excuse as well because you won't be able to get away with that excuse forever.
One day you wake up and look at yourself naked in the mirror. "Oh my God!" You knew your clothes weren't fitting that well, but you didn't know it was that bad. You act quick and make today the first day of diet and exercise. Maybe even, you'll start fresh tomorrow. Has this happened to you? This happened because you continued to make up excuse after excuse to eat healthy and exercise. They built on one another and and created their own reality. The reality that one more day of bad habits, one more piece of cheese cake wouldn't hurt. These excuses become part of our long-term memory and we forget we told that tiny fib to ourselves. Thus, memory distortions are created by our own excuses and lies.
"Great workout, let's go get chinese food. We deserve it!" Don't fool yourself. You know that you're putting the calories you burned off STRAIGHT back in to your body. People want to believe that they are moral and right so they'll tell themselves anything to believe this view. What you have done is twist the facts around so that in your mind it's not an excuse...you really do deserve it because you worked hard.
I'm guilty of this. I'll be honest. I, too, am a little more relaxed when evaluating myself, than when I evaluate my husband. For example, I notice EVERY little excuse he makes up, but it's okay when I do it because it wasn't me...it was the situation!
These behaviors keep a person from living a fulfilling life. I am not saying you have to workout every day. I don't! However, it's important to get a good sweat in, yes I said SWEAT, at least 3 times a week. Accept who you are, flaws and all and set aside the excuses. Most importantly, stop blaming others.
Is it that you've lost the motivation to continue your workout? Are you still thinking about how your boss pissed you off at work and you were just too frustrated to workout? Or maybe you think that's sufficient enough time and effort to see results. Hopefully, you've at least gotten a small increase in energy from that 15 minutes. If not, you're not working hard enough!
I've heard a lot of excuses why it sucks to workout. It takes time and effort, it requires a little skill, you have to do awkward things, you don't want to gain muscle, or get sore. The biggest one that kills me is that people hate to sweat.
Well, I've got news and it's been said before. If you're making excuses, you're cheating yourself out of more than just a workout. You're cheating yourself out of health and well-being. You're cheating yourself out of waking up in a good mood, feeling better about the way you look and feel, and the daily choices you make when all of these factors come together, which could ultimately make or break you.
Most people make up excuses, lie, and cheat without feeling any remorse because the "seed" is planted young. Stop reinforcing your excuses. Own up to the fact that not going to the gym because you don't like to sweat is an excuse. No one 'likes' to sweat, but we do it because it's good for us. You may be the type that "doesn't need to exercise", but everyone needs to exercise. So kick that excuse as well because you won't be able to get away with that excuse forever.
One day you wake up and look at yourself naked in the mirror. "Oh my God!" You knew your clothes weren't fitting that well, but you didn't know it was that bad. You act quick and make today the first day of diet and exercise. Maybe even, you'll start fresh tomorrow. Has this happened to you? This happened because you continued to make up excuse after excuse to eat healthy and exercise. They built on one another and and created their own reality. The reality that one more day of bad habits, one more piece of cheese cake wouldn't hurt. These excuses become part of our long-term memory and we forget we told that tiny fib to ourselves. Thus, memory distortions are created by our own excuses and lies.
"Great workout, let's go get chinese food. We deserve it!" Don't fool yourself. You know that you're putting the calories you burned off STRAIGHT back in to your body. People want to believe that they are moral and right so they'll tell themselves anything to believe this view. What you have done is twist the facts around so that in your mind it's not an excuse...you really do deserve it because you worked hard.
I'm guilty of this. I'll be honest. I, too, am a little more relaxed when evaluating myself, than when I evaluate my husband. For example, I notice EVERY little excuse he makes up, but it's okay when I do it because it wasn't me...it was the situation!
These behaviors keep a person from living a fulfilling life. I am not saying you have to workout every day. I don't! However, it's important to get a good sweat in, yes I said SWEAT, at least 3 times a week. Accept who you are, flaws and all and set aside the excuses. Most importantly, stop blaming others.
Tuesday, November 15, 2011
YUMMY Pumpkin Bread..and HEALTHY!
Delicious Pumpkin Bread...I like to split it up in two mini muffin pans. That way I have one and my husband has one all for himself. About 400 calories per mini muffin pan.
Calories: 96
Fat: 1.4 grams
Carbs: 12 grams
Protein: 10 grams
(8 servings)
Ingredients:
1 cup Oat Flour (I use oatmeal and grind it up)
4 Egg Whites
2 scoops Vanilla Whey Protein Powder
½ cup Truvia, or Stevia
½ tsp Baking Soda
¼ tsp Salt
½ tsp Pumpkin Spice
½ tsp Vanilla Extract
8oz Carrot Baby Food
4oz Water
Directions:
1. Preheat oven to 350 degrees.
2. Mix dry ingredients
3. Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, Berry flavored Baby Food,Water) together in a medium sized bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray cooking dish with a non stick butter spray and add batter to dish.
Bake 20-30 minutes in oven.
The Domino Effect
Do you ever notice when someone 'likes' your status on FB you end up 'liking' one of theirs not too long after? Or have you noticed when you hold the door for someone, they hold the next door for you? Kindness is like a chain reaction and it doesn't take much effort for it to spread. Kindness can be used to inspire the passing on of random acts and even push us to the next level.
When we do something kind because we want to for someone else it is proven that we feel better about ourselves and it also improves the mood of someone else. Often times we can be kind to someone and help them in ways that we do not even realize are kind. There becomes a certain trust present as well when we know someone is kind and compassionate.
A few weeks ago, during a particular workout, I noticed a couple of girls working out on the other side of the room. They were going about their daily business when I looked back over at them five minutes later, they were doing the same sumo squat with an upright row as I had been doing five minutes ago. Instead of guacking and staring I took it as a compliment.
My husband Andrew told me while he had been doing Russian twists at the gym the other day with the medicine ball, a lady did the same move right after she saw him doing it.
I was just asked the other day by a football athlete what he could do for hamstring exercises because he pulled his hamstring during a tackle. It sounded silly and a lot of people would have laughed because you don't work your hamstrings if you've injured them. Instead of chuckling in his face, I gave him a couple great rehab exercises for his hamstring and suggested he rest it. I explained to him why you don't want to keep working it in the weight room and then gave him a suggestion for an upper back exercise. He was appreciative and, in turn, he opened up to me to tell me he strives to be perfect on the playing field so he spends too much time in the gym trying to make himself faster.
What have you done for someone else today?
When we do something kind because we want to for someone else it is proven that we feel better about ourselves and it also improves the mood of someone else. Often times we can be kind to someone and help them in ways that we do not even realize are kind. There becomes a certain trust present as well when we know someone is kind and compassionate.
A few weeks ago, during a particular workout, I noticed a couple of girls working out on the other side of the room. They were going about their daily business when I looked back over at them five minutes later, they were doing the same sumo squat with an upright row as I had been doing five minutes ago. Instead of guacking and staring I took it as a compliment.
My husband Andrew told me while he had been doing Russian twists at the gym the other day with the medicine ball, a lady did the same move right after she saw him doing it.
I was just asked the other day by a football athlete what he could do for hamstring exercises because he pulled his hamstring during a tackle. It sounded silly and a lot of people would have laughed because you don't work your hamstrings if you've injured them. Instead of chuckling in his face, I gave him a couple great rehab exercises for his hamstring and suggested he rest it. I explained to him why you don't want to keep working it in the weight room and then gave him a suggestion for an upper back exercise. He was appreciative and, in turn, he opened up to me to tell me he strives to be perfect on the playing field so he spends too much time in the gym trying to make himself faster.
What have you done for someone else today?
Saturday, November 12, 2011
Good is Great's Enemy
Today's post is about...well, let me describe it first and then see if I come across the perfect word.
Often times when we start something we don't finish it. Or we finish it several weeks, months, even years later. When we think something is adequate enough or we're content in our lives, we tend to get a little too comfortable and the bad habits start in again.
Content is good. Adequate is okay, but we are capable of so much more than we think. I read a Facebook status today by a good friend. It read, "Your biggest challenge isn't someone else. It's the voice inside you that yells 'can't , but you don't listen . You just push harder. And then you hear the voice whisper 'can. And then you discover that the person you thought you were is no match for the person you really are". My friend is from my college days at CCU and when I knew him he was smoking cigarettes, drinking, and staying out late. Today, he is out in Texas practicing golf and spending hours in the gym. He's given up smoking, drinks only on social occasion, and knows when to call it quits.
We get so consumed in our lives that we don't think about the possibility of achieving something better and the benefits that come with pushing yourself to the next level. There are things that distract us from setting our sights higher like family, friends, work and temptations. Family, friends, and work can be temptations as well as distractions if they aren't aware or supportive of your goals. Even when they are aware you have to overcome challenges because they are not you and may need to be reminded of what you're doing. That's why it's important not to lose sight of your goals and what will happen if you achieve them.
No goal is impossible. If your goal is so big that it overwhelms you, well then you know you need to modify the big goal into smaller goals by asking yourself what smaller steps you can take to reach it. Think of it as a labrynth path out in the middle of a beautiful forest. The forest represents your life, which is beautiful. Every stone is a challenge, and the benches along the way are the goals you've set for yourself until you reach the end. It's a journey and like a labrynth it is meant to be enjoyable, calming, exciting, intriguing, and enlightening.
I don't want to sound like a earth loving hippie from some other era, but it's highly important to use positive self-talk, not just when trying to accomplish a goal, but for life. Positive self-talk needs to be practiced by even the most positive people. One of my clients who had breast cancer once told me that it's okay to have a bad day, but a bad week isn't okay. Using positive self-talk is helpful in these types of situations. Positive self-talk is talking to yourself using positive reinforcement and compliments. So, instead of saying you can't, tell yourself you can!
It's good to have a mantra. A mantra is something that can be repeated to yourself over and over. It is best to find a quiet place when saying it. Say it in your head or out loud, whichever you choose. For instance, if you have difficulty deciding whether or not to go to the gym I like to use the mantra, "I'm only one workout from a good mood".
Don't get too comfortable where you are, because you haven't accomplished what you're truly capable of achieving. If you MUST have those chips in the cupboard and you feel terrible after you eat them...stop buying them and get rid of the temptation. If you're not happy with the way you look, start exercising. It can be fun, and no one's lying when they say exercise increases your endorphins. Endorphins play a key role in mood regulation, and improved mood leads to improved memory (no, really, research has found this to be true) and improved positive self-talk, which in turn means a better chance of achieving what you want to do. Even if it isn't exercise related. It could have to do with saving money for a house, but it's still a goal and takes time to get there. It only takes 20 minutes to get your oxygen levels up. So there's no excuse.
What happened to John when he wanted to lose 100+ pounds and then he took a few months off from exercise and healthy diet skills? John got too comfortable when he saw a little bit of results. He was feeling better about himself, which means he also felt content. After a few months of slacking on diet and exercise John was back to square one. He was unhappy and realized he needed to do something to lose the weight again, but he should have just continued from day one because he would have been a lot closer to his goal if he didn't give up due to contentment.
I hope you understand what I am saying. You are far more capable of doing what you thought was impossible. Nothing is impossible, you just need the right toolbox. I wish you luck and if you ever need inspiration, just ask for a little and I'll be happy to help!
Sincerely,
Kelsey Sellers
Often times when we start something we don't finish it. Or we finish it several weeks, months, even years later. When we think something is adequate enough or we're content in our lives, we tend to get a little too comfortable and the bad habits start in again.
Content is good. Adequate is okay, but we are capable of so much more than we think. I read a Facebook status today by a good friend. It read, "Your biggest challenge isn't someone else. It's the voice inside you that yells 'can't , but you don't listen . You just push harder. And then you hear the voice whisper 'can. And then you discover that the person you thought you were is no match for the person you really are". My friend is from my college days at CCU and when I knew him he was smoking cigarettes, drinking, and staying out late. Today, he is out in Texas practicing golf and spending hours in the gym. He's given up smoking, drinks only on social occasion, and knows when to call it quits.
We get so consumed in our lives that we don't think about the possibility of achieving something better and the benefits that come with pushing yourself to the next level. There are things that distract us from setting our sights higher like family, friends, work and temptations. Family, friends, and work can be temptations as well as distractions if they aren't aware or supportive of your goals. Even when they are aware you have to overcome challenges because they are not you and may need to be reminded of what you're doing. That's why it's important not to lose sight of your goals and what will happen if you achieve them.
No goal is impossible. If your goal is so big that it overwhelms you, well then you know you need to modify the big goal into smaller goals by asking yourself what smaller steps you can take to reach it. Think of it as a labrynth path out in the middle of a beautiful forest. The forest represents your life, which is beautiful. Every stone is a challenge, and the benches along the way are the goals you've set for yourself until you reach the end. It's a journey and like a labrynth it is meant to be enjoyable, calming, exciting, intriguing, and enlightening.
I don't want to sound like a earth loving hippie from some other era, but it's highly important to use positive self-talk, not just when trying to accomplish a goal, but for life. Positive self-talk needs to be practiced by even the most positive people. One of my clients who had breast cancer once told me that it's okay to have a bad day, but a bad week isn't okay. Using positive self-talk is helpful in these types of situations. Positive self-talk is talking to yourself using positive reinforcement and compliments. So, instead of saying you can't, tell yourself you can!
It's good to have a mantra. A mantra is something that can be repeated to yourself over and over. It is best to find a quiet place when saying it. Say it in your head or out loud, whichever you choose. For instance, if you have difficulty deciding whether or not to go to the gym I like to use the mantra, "I'm only one workout from a good mood".
Don't get too comfortable where you are, because you haven't accomplished what you're truly capable of achieving. If you MUST have those chips in the cupboard and you feel terrible after you eat them...stop buying them and get rid of the temptation. If you're not happy with the way you look, start exercising. It can be fun, and no one's lying when they say exercise increases your endorphins. Endorphins play a key role in mood regulation, and improved mood leads to improved memory (no, really, research has found this to be true) and improved positive self-talk, which in turn means a better chance of achieving what you want to do. Even if it isn't exercise related. It could have to do with saving money for a house, but it's still a goal and takes time to get there. It only takes 20 minutes to get your oxygen levels up. So there's no excuse.
What happened to John when he wanted to lose 100+ pounds and then he took a few months off from exercise and healthy diet skills? John got too comfortable when he saw a little bit of results. He was feeling better about himself, which means he also felt content. After a few months of slacking on diet and exercise John was back to square one. He was unhappy and realized he needed to do something to lose the weight again, but he should have just continued from day one because he would have been a lot closer to his goal if he didn't give up due to contentment.
I hope you understand what I am saying. You are far more capable of doing what you thought was impossible. Nothing is impossible, you just need the right toolbox. I wish you luck and if you ever need inspiration, just ask for a little and I'll be happy to help!
Sincerely,
Kelsey Sellers
Friday, November 11, 2011
Prenatal weight gain: Is it okay to exercise during pregnancy?
So recently I was asked by my friend what she should do for exercises seeing she is pregnant. I wasn't quite sure what she should do aside from a few basic moves because for as long as I studied and went to school for, we didn't learn prenatal exercise! I did, however, do a small brochure on prevention of weight gain during exercise.
I guess it would do me good to participate in a little continuing education especially since I live on an army base and there are plenty of women I know who are having babies. Anyway, you can visit the educational link yourself or feel free to read what I have to say about prenatal exercise...and don't worry because I didn't just make it up.
Also, it would be REALLY beneficial for you ladies to check out this website for some really helpful hints on what types of activities to do during your pregnancy. If you click on the italicized link it should take you directly to it.
I guess it would do me good to participate in a little continuing education especially since I live on an army base and there are plenty of women I know who are having babies. Anyway, you can visit the educational link yourself or feel free to read what I have to say about prenatal exercise...and don't worry because I didn't just make it up.
Also, it would be REALLY beneficial for you ladies to check out this website for some really helpful hints on what types of activities to do during your pregnancy. If you click on the italicized link it should take you directly to it.
Weight gain is a common side effect of pregnancy. There are different levels of weight gain depending on how much you weigh pre-pregnancy. Depending on how much you weigh before your pregnancy will depend on how much you should gain during the entire pregnancy cycle. Below are the approximate number of pounds gained during the entire pregnancy based on your weight and BMI.
Type BMI Avg. # of lbs.
Underweight >19.8 28-40
Average 19.8-26.0 25-35
Overweight 26.1-29.0 15-25
Obese <29.0 15
In the first twelve weeks gaining 2-4 pounds is considered healthy and then 1 pound per week for the remainder of the pregnancy. If you are having twins then the average woman can expect to gain 35-45 lbs. where the first 2-4 lbs. will be gained in the first twelve weeks and about 1 ½ lbs. per week for the remainder of the pregnancy.
Where does the extra weight go?
The extra weight goes to the parts of the body produced or being used during pregnancy.
Baby >8 lbs.
Placenta 2-3 lbs.
Amniotic fluid 2-3 lbs.
Breast tissue 2-3 lbs.
Blood supply 4 lbs.
Fat stores for delivery and breast feeding 5-9 lbs.
Uterus increase 2-5 lbs.
Prevention
The first thing you need to know before you get pregnant is that you are going to inevitably gain weight throughout the pregnancy cycle. When you get pregnant talk to your health care provider and ask what the healthy weight gain range is for your body and baby.
Eating a healthy, balanced diet will help deliver the nutrients and allow your baby to grow at a healthy rate.
MYTH: It is a myth that when you are pregnant you need to eat for two. The fact is you only need to take in 100-300 more calories than you normally eat. You do not want to consume less or lose weight during your pregnancy. It is not safe.
Eating Proper and Balanced Meals
There are six small steps you can take to prevent pregnancy weight loss and excess weight gain.
· Eat six small meals every day.
· Carry quick and healthy snacks on hand like nuts, raisins, dried fruit, cheese, crackers, or yogurt.
· Spread peanut butter on toast and fruit like apples, bananas. One tablespoon provides an extra 100 calories to your daily intake.
· Adding non-fat powdered milk to mashed potatoes, hot cereal, and scrambled eggs adds vitamins and minerals to your diet and extra calories.
· Add condiments like cream cheese, sour cream, butter, and jelly to your food.
Slowing Weight Gain
· When eating out at fast-food restaurants choose foods low in fat like a side salad, broiled chicken, and vegetables. Avoid eating fried foods.
· Avoid whole-milk products. Even though you should get 4 servings of milk daily they should be low-fat or non-fat dairy.
· Limit sweet or sugary drinks. Drinks like fruit punch and soda have little or no nutrients and add extra empty calories.
· Don’t add salt. Adding salt makes your body retain water. Thus, adding extra weight.
· Limit sweets and high calorie snacks. Like sweet or sugary drinks, high calorie snacks have little or no nutrient value and add unwanted pounds.
· Use fats in moderation. Be careful when using condiments that are high in fat and sugar like butter, oil, gravy sauces, sour cream, cream cheese, dressings, and mayo.
Prepare meals using low-fat cooking methods like baking, broiling, and grilling.
For those who have trouble maintaining their weight, Weight Watchers is a great form of support. It allows you to track your food in a daily journal and promotes exercise. It even includes giving pregnant women a healthy amount of extra “points” on a system called the points system. However, it is still important to talk to your health care provider before doing so.
Exercise
Do whatever exercise you did before you became pregnant. If you did not exercise then start slowly and ease in to it. Some women say that
Oxygen Fitness magazine has a spread every month for pregnant women. It gives information on how to perform exercises safe and effectively.
Risk Factors
Lack of a nutritional diet and exercise are two major risk factors for gaining too much weight during pregnancy. Increased weight gain can lead to several risk factors for your baby, so it is important to gain weight slowly and properly during your pregnancy cycle. An increased weight gain during pregnancy above the normal limit can lead to an overweight child. A decreased weight during pregnancy can lead to an underweight baby. Too much weight gain is also a risk factor for diseases such as high blood pressure or sleep apnea. Depending on whether you are eating a balanced diet can also affect your baby if your baby does not get the proper nutrients it needs to grow healthfully.
Chest, tri's, and cardio.
Workout 20
I'm not going to lie. Ever since I've decided to take charge of my body and transform it by doing regular exercise I am feeling inspired and excited about the changes I'm seeing. With the way I've been training lately I am seeing results as fast as P90X, Insanity, or any other program of that sort. These workouts are time-efficient, effective, and diverse in exercise composition.
And to be honest. I really got tired of writing out programs for myself because they were boring. They were always split routines and consisted of several isolation exercises such as bicep curls, tricep extensions, chest press, etc. That is, however, a good quality to have in a personal trainer. A trainer who sits down and thinks about each clients strengths and weaknesses and what exercises can be incorporated to strengthen those weaknesses and improve strength where the client is already strong is a well trained...trainer.
I decided functional training is the way to go for quick results, and usually I make up the workout on the way to the gym. Keep in mind that the term quick results is at least 8 weeks. No one workout is the same as the next. I am familiar with my own body and how far I can push myself, so making up my own workout on a whim isn't necessarily a bad thing. Do I have weaknesses? Absolutely I do. I have one weak hip, and I make sure that I incorporate stretches to alleviate the deep pain I feel at the beginning of my workout so I am properly warmed up. My shoulder range of motion is terrible, so I add in exercises a couple times a week to improve it. Most people who don't exercise regularly, are just starting a program, or haven't taken the time to familiarize themselves with their own bodies don't realize these limitations (or strengths) unless it is painful for them.
I wouldn't suggest making up a workout on a whim on your own unless you know each muscle and what it does.
A few things I keep in mind when creating a workout are:
Workout 20:
Triset 1, Repeat 2x:
Decline push-ups on physioball...1 minute
Alternate tricep kickback (half-squat stance)...10 lbs, 1 minute
Lateral step (side to side) on aerobic step with risers...30 seconds
Step-ups....30 seconds
Triset 2, Repeat 2x:
Alternate dumbbell chest press on physioball (I do one arm at a time)...20 lbs, one minute or 12 each arm
Sumo squat with alternate overhead tricep extension....10 lbs each hand, 1 minute
Lateral step (side to side) on aerobic step....30 seconds
Step-ups...30 seconds
Triset 3, Repeat 2x:
Reverse crunch with dumbbell flye...10 lbs each hand, 1 minute
Side plank (switch sides halfway)...one minute
Rockstar jumps...30 seconds or 20 jumps
Repeat workout once more.
I'm not going to lie. Ever since I've decided to take charge of my body and transform it by doing regular exercise I am feeling inspired and excited about the changes I'm seeing. With the way I've been training lately I am seeing results as fast as P90X, Insanity, or any other program of that sort. These workouts are time-efficient, effective, and diverse in exercise composition.
And to be honest. I really got tired of writing out programs for myself because they were boring. They were always split routines and consisted of several isolation exercises such as bicep curls, tricep extensions, chest press, etc. That is, however, a good quality to have in a personal trainer. A trainer who sits down and thinks about each clients strengths and weaknesses and what exercises can be incorporated to strengthen those weaknesses and improve strength where the client is already strong is a well trained...trainer.
I decided functional training is the way to go for quick results, and usually I make up the workout on the way to the gym. Keep in mind that the term quick results is at least 8 weeks. No one workout is the same as the next. I am familiar with my own body and how far I can push myself, so making up my own workout on a whim isn't necessarily a bad thing. Do I have weaknesses? Absolutely I do. I have one weak hip, and I make sure that I incorporate stretches to alleviate the deep pain I feel at the beginning of my workout so I am properly warmed up. My shoulder range of motion is terrible, so I add in exercises a couple times a week to improve it. Most people who don't exercise regularly, are just starting a program, or haven't taken the time to familiarize themselves with their own bodies don't realize these limitations (or strengths) unless it is painful for them.
I wouldn't suggest making up a workout on a whim on your own unless you know each muscle and what it does.
A few things I keep in mind when creating a workout are:
- Choose a muscle group to train such as chest and tri's, back and bi's, back and hams, shoulders, glutes, and abs...
- Choose exercises you think would superset or giant set together well. For instance, if you get light headed easily, don't choose to go from a lying supine exercise to a standing/jumping exercise.
- Perform multijoint exercises before isolated exercises.
- Incorporate high intensity exercises like bunny hops, mountain climbers, rock stars, burpees, skaters, jump squats, high knees, etc.
- Give yourself up to 30 seconds of rest between each superset.
Workout 20:
Triset 1, Repeat 2x:
Decline push-ups on physioball...1 minute
Alternate tricep kickback (half-squat stance)...10 lbs, 1 minute
Lateral step (side to side) on aerobic step with risers...30 seconds
Step-ups....30 seconds
Triset 2, Repeat 2x:
Alternate dumbbell chest press on physioball (I do one arm at a time)...20 lbs, one minute or 12 each arm
Sumo squat with alternate overhead tricep extension....10 lbs each hand, 1 minute
Lateral step (side to side) on aerobic step....30 seconds
Step-ups...30 seconds
Triset 3, Repeat 2x:
Reverse crunch with dumbbell flye...10 lbs each hand, 1 minute
Side plank (switch sides halfway)...one minute
Rockstar jumps...30 seconds or 20 jumps
Repeat workout once more.
Subscribe to:
Posts (Atom)