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
Saturday, November 12, 2011
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.
Thursday, November 10, 2011
Functional training: Sample workout
I realize a while ago I said I would post after every workout during my 8 weeks of training, which I have failed to do. I'm going to take responsibility and start posting now!
I began a different method of training October 16th and am now 19 workouts deep. I have noticed a 6 pound weight loss and my abs are beginning to show through. If you don't believe me you can ask Andrew! I feel so much better about myself and wearing my clothes is a lot more fun too. The best part about it is it's only been four weeks...not even four!
The 8 weeks of training is different from what I normally do because it is a timed workout (approximately one hour), 6 days a week, high intensity workout with little rest, and the workouts utilize a lot of functional exercises allowing for a more "total body" effect. These type of exercises incorporate more muscles during an exercise session, increase heart rate, work the cardiovascular system while strength training at the same time. The best part (for me) is the calorie burn. I typically workout 3 days on, one day off.
Let me not forget to mention that I did not have a course of action prior to this 8 week experiment, which most likely allows for even greater results. My fitness was okay since I had trained regular during the school year, but that ended in May and then I had only been working out anywhere from 1-3 days per week. I got fed up with the way I looked and had my husband take some "before" pictures. I will be sure to post those pictures when the 8 week is up!
Here is tonight's workout... which kicked my a%$ if you must ask.
5 minute warm-up on the elliptical
Dynamic stretches (I do a lunge series then finish with a few more stretches)
-I always finish with high knees and butt kicks
Triset 1, Repeat 2x:
Wide-grip power pull-ups...8 reps
Hanging leg raises...12 reps
Burpees...12 reps
Triset 2, Repeat 2x:
Lateral Deadlift (opposite reach)...30 lb kettlebell timed for 1 minute.
Plank twists...1 min.
High knees...30 seconds
Triset 1, Repeat 2x
Triset 2, Repeat 2x
Superset, Repeat 4x:
Bent over one-arm row...8 reps each arm
-keep your free arm rested behind your back and get down in a half squat position
Kettlebell figure-eight...15 lbs for 45 seconds
Isometric lunge with wide grip bicep curl...10 pounds for 12 reps, 4 sets
I began a different method of training October 16th and am now 19 workouts deep. I have noticed a 6 pound weight loss and my abs are beginning to show through. If you don't believe me you can ask Andrew! I feel so much better about myself and wearing my clothes is a lot more fun too. The best part about it is it's only been four weeks...not even four!
The 8 weeks of training is different from what I normally do because it is a timed workout (approximately one hour), 6 days a week, high intensity workout with little rest, and the workouts utilize a lot of functional exercises allowing for a more "total body" effect. These type of exercises incorporate more muscles during an exercise session, increase heart rate, work the cardiovascular system while strength training at the same time. The best part (for me) is the calorie burn. I typically workout 3 days on, one day off.
Let me not forget to mention that I did not have a course of action prior to this 8 week experiment, which most likely allows for even greater results. My fitness was okay since I had trained regular during the school year, but that ended in May and then I had only been working out anywhere from 1-3 days per week. I got fed up with the way I looked and had my husband take some "before" pictures. I will be sure to post those pictures when the 8 week is up!
Here is tonight's workout... which kicked my a%$ if you must ask.
5 minute warm-up on the elliptical
Dynamic stretches (I do a lunge series then finish with a few more stretches)
-I always finish with high knees and butt kicks
Triset 1, Repeat 2x:
Wide-grip power pull-ups...8 reps
Hanging leg raises...12 reps
Burpees...12 reps
Triset 2, Repeat 2x:
Lateral Deadlift (opposite reach)...30 lb kettlebell timed for 1 minute.
Plank twists...1 min.
High knees...30 seconds
Triset 1, Repeat 2x
Triset 2, Repeat 2x
Superset, Repeat 4x:
Bent over one-arm row...8 reps each arm
-keep your free arm rested behind your back and get down in a half squat position
Kettlebell figure-eight...15 lbs for 45 seconds
Isometric lunge with wide grip bicep curl...10 pounds for 12 reps, 4 sets
No One's Perfect
No one's perfect...they say
Well I disagree!
I happen to be a perfect example of a perfect person
I'm perfectly good in my goodness
Perfect at being angry when I'm mad
I'm perfectly disagreeable when I argue
And make perfect mistakes in my errors
I develop a perfectly negative attitude when moody
I'm perfectly happy in my happiness
And will cry perfectly when sad
I'm perfectly calm in my coolness
Fall perfectly short in my shortcomings
And when I make a mess...it's a perfect wreck
I pout...shout...and strike out perfectly
In the insanity of living in this perfectly imperfect world.
So no one's perfect?
WELL!! PERFECTLY, I DISAGREE!
- Daphne Haygood-Benyard
I thought this poem was perfect...no pun intended. Today's topic is about trying to be perfect in everything we do, or in one area of our life, specifically. Whether it's our work we're trying to perfect, or a relationship we have with another person, or even our bodies... trying to be perfect can be destructive in more ways than one.
The perception we have of ourself depends on the ability to recognize our personal strengths. The less awareness you have for your personal strengths, the lower self-esteem you have. For example, people who can't identify any strengths at all and are always saying how ugly they are have low self-esteem. Be aware the next time you tell someone their strength (this can also be a compliment) and note their immediate verbal or nonverbal reaction. Did they downplay it or did they embrace it?
We make choices every day of our lives. We always have choices to make. Do I grab a sandwich and fries for lunch from that great restaurant downtown or do I make my own lunch? Should I go to the gym today or take the day off? Knowing your personal limits is vital for making decisions.
Personal limits are internal boundaries that we, ourselves, create and often times they are too constricting. We tell ourselves that we can't do something because, for example, it will interfere with what we are working toward. Fears, failures, or inexperience hold us back from doing what we are truly capable of doing.
What I am saying is that people who try to be perfect all of the time are actually holding themselves back from being who they truly are. If you're scared to do something I highly recommend trying to do it. This will help you determine if your inner limits are too restrictive. You can also determine if your inner limits are too restrictive by taking a strength to a higher level. If you're a good artist, take it to the next level and step out of your comfort zone. This can be applied to anything in life. If you constantly do cardio because you're scared of going in to the weight room...go into the damn weight room and conquer your fear!
We try to be perfectionists, but we aren't being perfect at all. Start recognizing your strengths. We are all unique and different from one another, yet we all share the same feelings. It's not bragging to know your strengths. It will allow you to expand your boundaries and live a more experienced life.
Life is too precious not to love who you are and know yourself as a loveable, exciting person. A bad day is a bad day, but to constantly hide because you think you aren't good enough is a waste of a life. I know someone who won't go to the pool until they lose the weight. Well, it has been a LONG time since they've been to the pool and they're still saying they're going to lose the weight. Stop hiding...start recognizing your strengths and show the world what you've got!
Well I disagree!
I happen to be a perfect example of a perfect person
I'm perfectly good in my goodness
Perfect at being angry when I'm mad
I'm perfectly disagreeable when I argue
And make perfect mistakes in my errors
I develop a perfectly negative attitude when moody
I'm perfectly happy in my happiness
And will cry perfectly when sad
I'm perfectly calm in my coolness
Fall perfectly short in my shortcomings
And when I make a mess...it's a perfect wreck
I pout...shout...and strike out perfectly
In the insanity of living in this perfectly imperfect world.
So no one's perfect?
WELL!! PERFECTLY, I DISAGREE!
- Daphne Haygood-Benyard
I thought this poem was perfect...no pun intended. Today's topic is about trying to be perfect in everything we do, or in one area of our life, specifically. Whether it's our work we're trying to perfect, or a relationship we have with another person, or even our bodies... trying to be perfect can be destructive in more ways than one.
The perception we have of ourself depends on the ability to recognize our personal strengths. The less awareness you have for your personal strengths, the lower self-esteem you have. For example, people who can't identify any strengths at all and are always saying how ugly they are have low self-esteem. Be aware the next time you tell someone their strength (this can also be a compliment) and note their immediate verbal or nonverbal reaction. Did they downplay it or did they embrace it?
We make choices every day of our lives. We always have choices to make. Do I grab a sandwich and fries for lunch from that great restaurant downtown or do I make my own lunch? Should I go to the gym today or take the day off? Knowing your personal limits is vital for making decisions.
Personal limits are internal boundaries that we, ourselves, create and often times they are too constricting. We tell ourselves that we can't do something because, for example, it will interfere with what we are working toward. Fears, failures, or inexperience hold us back from doing what we are truly capable of doing.
What I am saying is that people who try to be perfect all of the time are actually holding themselves back from being who they truly are. If you're scared to do something I highly recommend trying to do it. This will help you determine if your inner limits are too restrictive. You can also determine if your inner limits are too restrictive by taking a strength to a higher level. If you're a good artist, take it to the next level and step out of your comfort zone. This can be applied to anything in life. If you constantly do cardio because you're scared of going in to the weight room...go into the damn weight room and conquer your fear!
We try to be perfectionists, but we aren't being perfect at all. Start recognizing your strengths. We are all unique and different from one another, yet we all share the same feelings. It's not bragging to know your strengths. It will allow you to expand your boundaries and live a more experienced life.
Life is too precious not to love who you are and know yourself as a loveable, exciting person. A bad day is a bad day, but to constantly hide because you think you aren't good enough is a waste of a life. I know someone who won't go to the pool until they lose the weight. Well, it has been a LONG time since they've been to the pool and they're still saying they're going to lose the weight. Stop hiding...start recognizing your strengths and show the world what you've got!
Subscribe to:
Posts (Atom)