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Tag Archives: strength

Love Your Body

Posted on September 29, 2014 by

love yourselfIf you are like most of us, you probably spend a fair amount of time on your hair and/or makeup and maybe even more time staring into your closet for something to wear.  But none of that really matters if you don’t love your body.

Think inside out!  You are more than your outer shell.  Every cell that you can’t see is counted upon to carry out whatever task you need every single day.  These cells need water, good    nutrition & exercise.  Learn to love your body and watch it respond!

Love your heart – that’s where it all begins.  The muscles of your heart keep you alive and you want them to be strong.  Regular cardio exercise not only supplies oxygen to the red blood cells, it keeps the heart & lungs in shape! We encourage at least 30 minutes of aerobic exercise daily.  This can be something as easy as walking or a more challenging workout like kickboxing.  You may have a wide range of activities that you enjoy so think of exercise as a way to increase the fun in your life.

Those legs do more than just look good in a skirt or shorts!  They are your transportation and you have no time for a breakdown.  Your legs have the largest and most powerful muscles in your body and deserve a little attention—squats, lunges and leg presses are only the beginning of things they can do.  Strength training is a must to keep your lean body mass intact and    performing its best.

Are you sitting down?  The muscles that allow you to sit upright are wrapped around your     mid-section in multiple directions.  Core exercises are extremely important and relatively easy.  Check out our YouTube site for lots of great options.

Give yourself a hug!  Do you feel those muscles in your upper body?  Are they as strong and toned as you would like them to be?  I know that you’ve heard me say ‘Push-ups’ before but there is nothing that works that entire area better than the simple push-up.  Any surface is fair game, whether it’s the back of a door, a counter-top or  even the floor – go for it and give me 20!  (Yes, 2 sets of 10 will work)

Love your body and it will treat you with results!

 

It’s All in Your Attitude!

Posted on September 15, 2014 by

your choice“I can’t exercise, I’m too _____________________”.  You fill in the blank.  Trust me, I’ve heard every excuse there is.  Yes, there are a few reasons that may get you an exercise pass but even then, there are usually a few things that you can do to get in some type of workout.

The most common excuse I hear is, ”I don’t have enough time”.   Oddly enough, the busiest people I know make it a priority and put it on their schedule.  Successful people will find the time.  Take a 10 minute walk during your lunch break or set your alarm 30 minutes earlier a few days a week.

“I’m too tired”.  What time of day do you feel your best?  It’s easier to get moving if you plan your workouts for the time of day that suits your energy levels.  Many find that a morning routine gives them the momentum to get through the day while others use their workout to unwind and distress   after a long day on the job.  Do what works best for you but you may have to try several timeslots    before you find the right fit.

“I don’t know where to start”.  How about a group fitness class?  Our instructors guide you through  exercises that will work all of your major muscle groups and there is no reading required!  If group  settings aren’t for you, a personal training session may be a good investment.

“I’ve tried this before”.  Yes, maybe you have.  Start again by setting small realistic goals and          remember the reason that you are working out.  Acknowledge your goals and find little ways to       reward yourself for accomplishing them.

Stick to a routine and you will start to notice a difference in the way you feel and maybe even in the way you look.  Do you find that each activity is getting easier?  Maybe you are just getting stronger!

Want to try something fun?  Check out a selection of quick and easy exercises that we have available for you on Doc Weight Loss through YouTube.  Our instructors and trainers have put together some exercises that require little or no equipment and can be done in the time that it takes you to read this article!  Also take a look at the board ‘Weight Loss Fitness’ on our Pinterest page!

Focus on what you CAN do—not on what you CAN’’T!

 

Doc Weight Loss – How Strong is Your Core? Core Strength and Stability

Posted on September 03, 2014 by

There’s No Time Like Now!

Posted on September 01, 2014 by

waitingIf you have sat down with me or listened to any of the Losing Weight USA webinars, you probably know that I am a big proponent of  exercise, especially resistance training.  During calorie restriction (i.e. a diet/weight loss pan), your body will preferentially breakdown your lean body mass (muscle).  This slows your metabolism.  In order to prevent this from happening, you need to get in adequate protein and use your lean body mass (exercise).  The best exercise for preserving or building muscle mass is resistance training.

We often associate resistance training with being in the gym lifting weights (which is a great way to accomplish this).  But you can easily do resistance training using no actual weights – your own body weight works very well.  Push-ups, pull-ups, crunches, squats and lunges work extremely well as a resistance training workout.  As an added bonus, they can be done with almost no equipment and just about anywhere as well!

Studies have shown tremendous health benefits to resistance training such as:

  • Improves carbohydrate sensitivity
  • Increases testosterone
  • Increases growth hormone
  • Improves lean body mass
  • Increases metabolism (a pound of muscle burns more calories than a pound of fat)

It is never too late to start a resistance training program.  If you need help, just let us know – we can you develop a plan that works (and is fun!).  There’s no time like nowt!

 

Time to ReWork Your Workout Routine?

Posted on August 25, 2014 by

shortcutsWhether you just need to get back into a workout routine or shake up the current one, here are a few ideas to get you there!  The most important thing is not to overthink it.  Just like the nutritional part—start with small  changes.

#1 It’s common sense… The thing with healthy habits is that a lot of it is just common sense.  When you can make a few positive changes, do it. It doesn’t take much thought to know that moving around more burns more calories than sitting all day.

#2 Get out of your comfort zone…  Get used to exercise being a bit uncomfortable.  A good workout challenges you to test your strength or endurance, it may not be   comfortable but it shouldn’t be painful either.

#3 Every little bit counts…  Instead of thinking of exercise as something you have to do,  think of it as something you get to do.  We all have long days and sometimes a one-hour session is more than enough.  When you walk around, every step or healthy food choice helps you to succeed in reaching your goals.

#4 Try something new…  A routine is one thing, a rut is another!  If you’ve been   using the cardio and strength training equipment, try the floor for a change.  Yoga or PiYo could give your workouts a whole new challenge.  If running is your thing, try in Intervals class or add lunges to your workout.  No ideas?  Invest in a few personal training sessions.

#5 Don’t overdo it…  Going for the ‘all or nothing’ after not exercising for awhile can take its toll on your mind as well as your body. To prevent injury and a discouraged feeling, start small and work your way up slowly when you’re ready.

#6 Make it realistic…  Not only should you not overdo it when you first start, but you also don’t want to set goals that you know you can’t meet. Think back to Chapter 1 of your WMU curriculum and focus on your SMART goals!  Make sure that you’re not scheduling more than you can do when you first start a workout routine, and pick a time of day that you know you can stick to as well.

Just remember to take it easy – you can’t overhaul your entire fitness plan in one day.

 

Doc Weight Loss – How I Jump Started My Weight Loss

Posted on August 06, 2014 by

The Race Experience

Posted on July 17, 2014 by

A few weeks ago I ran The Chick-fil-a 10K race in Newport News at The Mariner’s Museum.  Every year I come up with the usual excuses not to run it:  too expensive, too busy, not prepared….yet every year I show up and have a great time.  (By the way, I finished 2nd overall female!).  Twenty-eight years ago I decided I wanted to be a runner.  However, sharp pains in my sides and the boredom factor made me realize running was NOT for me.  A year later the stress of college finals became so overwhelming that I re-visited running.  I discovered it was a great stress reliever!  After a few months I was running 2 miles.  I started running local 5K, 10K, and ½ marathon races and frequently won my age group.  Running races became my passion, and I traveled all over the Southeast competing in different races.  In 1991 I qualified for and ran the Boston Marathon.  Since 1990 I’ve shared my enthusiasm for running with anyone who will listen.  Even if you’re a self-proclaimed “couch potato” and aren’t fond of exercise, I challenge you to step out of your comfort zone and experience a race.  If you’re joints are bad, try walking.  It’s not just about the physical benefits.  The mental and emotional benefits are equally rewarding.

I’m an extremely competitive person by nature.  And, honestly, receiving awards is always an honor.  But what I love most about running is that it’s not a team sport.  I set personal goals for each race and strive to meet them.  One of our clients, Frankie Cupp, recently started running races.  She said, “In running my first 10K it was never about how well I would place. It was about the confidence I felt that I was actually doing something that even 6 months ago I would never think I’d be doing.  I found an inner strength in me that drives me to do better.”  In addition to strengthening your heart and lungs, competitive running is definitely a confidence builder.

The Specificity of Training Principal says that sports training should be relevant and appropriate to the sport which the individual is training in order to produce a training effect.  Therefore, if you want to compete in a 5K race, you must get out and run or walk!  Start training gradually and progress to 3 miles a few weeks prior to the race.  Every Sunday I run 8-10 miles.  Meeting my personal goals in the next race motivates me to get out of bed. In addition to training for the next race, it’s my quiet time away from the kids and my time to “commune” with nature and focus on my body.  Scott Haley is a Weight Management University client who is training for a ½ marathon. He said, “It’s a method to set a goal and train to that goal.  I started with 5K’s.  The fear of failure is a great motivator.  You’re not losing because you’re not competing against another person.  You’re competing against yourself.”

Race day is very exciting; adrenalin pumping, nervous energy, watching people of all shapes and sizes preparing for the big event. Some are athletes striving to set state records, some are the “race junkies” that show up for every race event, and some are “newbie’s” just excited by the whole race experience.   Thirty minutes before the start everyone is mulling around, using the port-o-potties, stretching and warming up.  Ten minutes before race time and the announcer tells runners to head for the start line.  The faster runners head to the front of the line.   A special guest sings The National Anthem.  I have my shaky hand on my pounding heart, tears in my eyes, and feel proud to be an American.  Next, the wheelchair racers go and I wonder how many of them were wounded in the Middle East.  The countdown is 1 minute and I’m getting myself mentally prepared. I tell myself, “Don’t fear losing.  Fear quitting.”  3-2-1 and the gun shot goes off.  Spectators are cheering everyone on, music is booming in the distance, and everyone has the same goal:  the finish line. They’re all here for different reasons.  Maybe it’s to win a prize, get points for their running group, raise money for a charity, to set a fitness goal, or to lose weight.  We’re all in this together now.  Along the way, volunteers are handing out water and shouting out motivational words.

Our enthusiastic employee, Tina, is a runner, and perfectly summed up racing. “It’s an experience.  It’s more of a mental thing; mind over matter.  When you don’t believe you can do something and you achieve it.  It’s an amazing feeling.  I love the endorphins! Everyone at the race is happy.  It’s one big joyous, healthy occasion from the camaraderie to the cheering supporters”

The cheering spectators help tremendously with motivation to keep going. The FINISH line appears in the distance and it’s like a “Chariots of Fire” moment.  You can do it!  You can see it! You cross the finish line and feel invincible! Race volunteers hand you water, bananas, and a protein bar. Most importantly, you win a shiny medal to wear proudly around your neck. (I keep all my certificates, medals, plaques, and trophies on my special “running bookcase.”).  Every race is a different and unique experience.  Sometimes they serve pizza, beer (!), offer free massages, give away raffle prizes, or have concerts.

At the awards ceremony, trophies or plaques are handed out to overall and age group winners. Overall winners often get additional gifts such as gift certificates or money.  The truth is everyone who showed up and participated is a winner!  Each person got a medal, race t-shirt (part of the sign up cost), and a bib number.  I write down my times on my bib numbers and keep them for my running scrapbook. Brenda Nickel is a former client at CFWLS who participates in triathlons.  She recounted to me, “Races are a great way to remind me how far I have come and how much further I can go.  They are also a great way to keep me in my pants!”

CFWLS at Color Me Rad 2013

CFWLS at Color Me Rad 2013

To find a local race either visit a running store or just Google races in your area.  There are so many to choose from.  The most fun I’ve ever had in a race was the Color Me Rad 5K.  These “brighten your spirits” races are held throughout the country at various locations.  The staff at  CFWLS has participated for the past two years.  You start the race with a white t-shirt and finish looking like a tie-dyed hippy.  During the event, overly-zealous volunteers pelt you with color bombs of blue, green, pink ,purple, and yellow.  It’s an action-packed, amusing time for the whole family.  It was Cat Keller’s first race.  She said, “I walked the 5K.  I’m not a runner.  I’d rather do hot yoga or lift weights. However, I would do another race.  I felt so good after the race I could have done a 10K.  It’s better to have a friend with you because you’re exercising but you don’t even know it.”

I challenge you to find a race and start training. It doesn’t’ matter what your fitness level is. “Life begins at the end of your comfort zone.”It could become your passion.  If you want more information on how to train for a race, please contact Jim Bradley or Arlyne Spalla Benson at The Center for Weight Loss Success.

Why Should I Add Cardio to My Fitness Routine?

Posted on June 23, 2014 by

dishonestIt’s called by different names but whether you say cardio or aerobic fitness, this form of exercise utilizes oxygen for energy production for long periods making your heart and lungs work at a higher level, promoting stronger cardio-vascular fitness.  Just to recap those benefits, they are:

  • Decreases body fat
  • Increases sensitivity to insulin
  • Decreases blood sugar levels
  • Improves sleep
  • Improves reflexes
  • Decreases age related memory loss
  • Improves balance
  • Helps contribute to muscular endurance and flexibility
  • Improves mood

I would like to explore the last bullet line a little further.

When we improve the heart’s ability to pump blood though out the body, the blood flow to the brain also increases.  More oxygen and nutrients to this organ will enhance its overall function.  Here are a few ways this type of exercise may help:

1.  The growth of new brain cells.  Studies (in rats) have shown that aerobic activity generated new brain cells in the area known for memory, planning and judgment.  Maybe a trip to the gym   before you start on a demanding project for work will help.

2.   Improves your mood.  An increased heart rate allows more of the amino acid L-tryptophan to enter the brain.  L-tryptophan is needed to produce serotonin, which is a mood enhancer. Feeling low?  Try a 30 minute workout.

3.  Can act as an antidepressant.  Studies have shown that aerobic activity can be as effective as antidepressants for those with mild to moderate depression.  Exercise also helps in boosting      self-esteem by improving one’s fitness, weight loss and improving one’s health.  Discuss with your doctor if exercise maybe an alternative to starting antidepressants.  Do not stop taking any        medication without discussing with your doctor.

4.  May calm anxiety and decrease worries.  Exercise can be used as a distraction when you become overwhelmed with negative thoughts and worries.  A quick 20 minute brisk walk before an important job interview may be just what you need.

5.  Helps reduce hormonal related symptoms associated with Premenstrual Syndrome,        peri-menopause, and menopause.  Wouldn’t you rather be flushed and hot from a good workout?

Adding Cardio-respiratory activity can help your body, your health and your mind.

Have you downloaded the June Fitness Challenge yet?  It’s never too late!  June Fitness Challenge

 

Exercise – The Best Anti-Aging Medicine

Posted on June 18, 2014 by

Why Water?

Posted on June 02, 2014 by

Are you drinking enough water?  With summer on its way, your water consumption is important in preventing dehydration.  Your body can lose 2 to 3 quarts of water a day so replacing that loss is critical.  Here are a few tips to help you get those 64 oz of water a day.

1.   Fill a designated pitcher each morning with your 64 ounces of water. Pour your individual servings directly from your pitcher through out the day.  Complete your pitcher by the end of your day.  This way you can see how well your keeping up or pace your self so you aren’t consuming it all at one time.

2.  Have a large 8 ounce glass of water with each transitional time of your day; upon waking, as you leave the house, when you get to work, your lunch break, that afternoon meeting, as you leave work, in the car on the way home, etc.  Make it part of your routine.

3.  Incorporate it into your bathroom trips.  Drink a large glass of water right after each of your potty breaks to replenish yourself.

4.  Carry a refillable 8 or 12 ounce bottle with you at all times so you can sip from it easily throughout the day.  Place the appropriate number of elastic bands on it and move them from the top of the container to the bottom as you refill your bottle.

5. Not much of a water drinker?  You may want to add a flavoring to entice you: Lipton To Go (0 cal), Crystal Light (5 cal), Sugar Free Torani Syrup (0 cal), lemon or lime juice, your options are endless!