Guest Spot on Health and Fitness Goals by LeeAnne Hebert

Do you feel like you just have too much weight to lose? Does it feel like an impossible task? Do you  feel like it will just take too long? That there is not enough time before summer so why bother?? Does the thought of all the work and effort needed make you feel defeated before you even begin?  If so, perhaps it’s time to change how you are looking at things… Are you game??

Do you remember the movie What about Bob? Bill Murray played Bob, who had such phobias the only way he could do anything was by taking baby steps. This is the same approach you can take with your health and fitness…

"Bob, you can do this, take Baby Steps"

Basically we need to break your fitness goals into more manageable pieces, ones that feel more achievable, and take them one small step at a time -Baby Steps- this is where setting realistic goals and planning come in. Again, a major step to setting weight loss goals is to follow the standard of goal setting. The goal needs to be specific, realistic and most of all attainable.  If you want to lose 50lbs before summer, I’m sorry - but chances are at this point you are not going to be able to lose it all … However, you can easily lose 10 to 20lbs at 1-2 lbs a week. So instead of throwing your hands up and saying why bother, let’s put a plan in place to reach that mini goal… but first I want you to take an honest look at your nutrition and exercise because they do go hand in hand. Unfortunately, you can’t out train a bad diet, and anything worth having is going to take some work. Part of that work is to stand in your reality… Once you do that you will be able to make changes and move forward.

• Step one: Create a menu for the week. I want you to plan your meals for each day – breakfast, lunch, dinner and two snacks.
• Step two: Use that plan to write your shopping list for the week so that you have everything you need on hand (click here for more tips)
• Step three: Figure out how to move…  If you have to start with walking 3x’s a week, then that is where you start – but try to walk fast enough to get your heart rate up:)
• Step 4: Plan your workouts and be specific… I will walk each M-W-F at lunch for 45 minutes.

Now that you know what days you are working out and what your meals will be each day, I want you to write out very specific daily plans and put them in your pantry, on your refrigerator, in your day-timer – wherever you will see them. Here is an example:

• Monday:
  • Breakfast: 1 boiled egg, and 1 piece of toast
  • AM snack: Yogurt with fruit
  • Lunch: Ham and cheese on a wheat roll up with an apple
  • 12:30 – 1:15 45 minute power walk
  • PM snack: 1 oz or almonds with a box of raisins
  • Dinner: 4 oz of Chicken, 1/3 cup of brown rice and 1 cup of green beans

Do this for each day of the week… The key is to only focus on one day at a time – don’t worry about how long it’s going to take, just consistently follow your plan each day and before you know it you WILL reach your goal… Below is one of my favorite quotes and it is so true because if I didn’t “start”, I would still be at 147 lbs and unhappy with myself and my body…

Don’t let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that time to the best possible use. ~Earl Nightingale

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Another study --Intervals (soccer) best for fat loss!!

Just in time for the Boston Marathon! Just kidding you guys are amazing:) Good Luck!

Check out this study that Alwyn Cosgrove forwarded to me:

Recreational soccer is an effective health-promoting activity for untrained men
Krustrup et al.
British Journal of Sports Medicine 2009;43:825-831

36 healthy untrained men were randomized into a soccer group, a running group and a control group. Training was performed for 1 hour two or three times per week for 12 weeks; at an average heart rate of 82% of HRmax for both training groups (so it was fairly intense) During the 12 week program, the soccer group improved maximal oxygen uptake (a measure of aerobic fitness) 62% more than the running group. The soccer group also lost an average of 50% more fat than the running group (6lbs vs 4lbs)

The soccer group had an increase in lean body mass of 3.75lbs, an increase in lower extremity bone mass, a greater decrease in LDL-cholesterol and an increase in fat oxidation during running at 9.5 km/h. The running group saw none of these changes.

The number of capillaries per muscle fiber was also almost 50% higher in the soccer training group than in running. Both groups reduced blood pressure equally.

The researchers concluded that participation in recreational soccer training, has significant beneficial effects on health profile and physical capacity and in some aspects it is superior to frequent moderate-intensity running.

What does this research show us?

Why aren’t more Americans playing soccer? We keep trying, but soccer never really caught on here. But seriously, a talented soccer player is always lean, you don’t see too many over-weight soccer players, the out of shape players switch to playing baseball:)

Now think about the movement of soccer for a moment. I always thought soccer and basketball were a great form of exercise, (unless you dog it of course). Soccer is a form of Interval Training (although the work and recovery periods are randomized). Meaning even without the ball, you’re stopping and starting and you’re moving faster and slower, it’s never steady-state. That rest and recovery at different speeds is what Intervals are all about.

The other added benefit is that it’s also multi-directional, multi-movement (jumping, heading, running, sprinting, kicking, tackling, with contact) and multi-planar. This is how a healthy body should function, even when you train, think this type of movement.

Basically this study shows that open interval training, using multiple movements and directions against an opponent is superior for conditioning, muscle building and fat loss when compared to the same intensity of running. Think Intervals for these goals!

How do I get rid of this?

Don't do this............

Compared to just going for a Long Run:

·         Distance running will NOT get rid of your soft belly.

·         Distance running will NOT get rid of your muffin top.

·         Distance running will NOT get rid of your cellulite.

·         Distance running will NOT build muscle.

·         Distance running will NOT give you that lean physique you’re looking for.

Yes, there are benefits and you’re not wasting your time. Distance running is Heart Healthy and I wouldn’t discourage anyone from doing ANY form of exercise. But do it for the right reasons. It’s great for clearing your head. You will burn calories while you do it (not as much as Intervals).Some of you may even trim your thighs and calves and some of you just LOVE it –for those folks, keep at it!

Who loves Distance running the most? Physical Therapists, it’s great for their practice, because I’ve never met a long-distance runner who’s not been injured. I’m just saying be careful, running is an advanced sport, 5k or 10k races are great –train properly!

If your goal is fat loss and changing your body this study proves once again that Intervals are superior to steady-state cardio. It’s not just my opinion, its hard facts and all this research just solidifies this training method. A combination of a sound resistance training program (think squats, presses, chins) and Interval training is your best plan for reaching fat-loss goals.

Now I’m not saying that everyone should go out and buy a soccer ball or join leagues (you can if you want, wouldn’t be a bad idea). But establish your goals and see what your body can handle. Don’t just jump into it!

They Interval Train

They do endless Steady-state cardio -Long Duration

Please feel free to read my entry on interval training here. LeeAnne Gives a demo!

Keep training!!

DAY 1 Bootcamp!!! New Outdoor Session!!

Yes RAIN    --but we will have cover all year!!!!!

 

Many women would trade a year of life to be thin.

This news article caught my eye this morning and really I don’t think it came as a surprise. Basically the item was a small survey of women and being thin, “Many women would trade a year of their life to be thin”.  You might say no big deal, but to me it’s disturbing. Just think about this for a minute, we’re talking about life, you’d give up something as precious as a year of your life to change your body. Does that make sense to you? Maybe when you’re young, giving up something at the end of your life is no big deal. But to me, it’s a bigger problem that won’t go away.

No matter how emotionally healthy you are, some of you will still obsess about your weight. What woman doesn’t want to lose body fat? How many of you would buy endless products to lose weight?  Weight matters, especially to women. In fact, 75% of women think they are too fat.

Why are we so obsessed with weight? And I’m not talking about healthy weight. The issue here is healthy women trying to be “super lean” not ripped, but un-healthy levels. Yes the media doesn’t help. Everywhere you turn, the emphasis is on being thin. We are bombarded by images of glamour and beauty constantly-TV, movies, magazines, and advertisements. What do you see when you’re standing in line at the grocery store? If someone is not breaking up, it’s the latest diet craze and celebrity diet secrets and ads promising to melt away all your body fat.

Have you ever seen a model in a Fitness magazine or the annual swimsuit issue in Sports Illustrated? That’s a super-small percentage of women, it’s so unrealistic. But that’s the stuff that’s thrown in our faces.

With all our emphasis on thinness, 34 million Americans are overweight and 11 million suffer from eating disorders. The average American woman is five feet four inches tall, 144 pounds and a size 12. Compare that to the average model, five feet eight inches tall, 110 pounds and a size two. When you look at the model and then in the mirror, it’s easy to be depressed.

With that being said, do you blame girls for being pressured? How about a little plastic surgery? That’s an entirely different subject, but you see how this all ties in. Girls and women are highly influenced by media images and the media knows this.

Will the media stop this insanity? What do you think? No chance, it sells.

What can you do?

·         First off, remember media pictures are often airbrushed and computer altered.

·         Stop waiting to be thin. Work on the total person now.

·         Determine to be healthy. Focus on exercise, good eating habits and nutrition.

While it's perfectly alright to always be striving to improve your body's appearance, do it the right way. Be the best YOU CAN BE. Do it for the right reasons, it’s for YOU not anyone else. In your pursuit always keep the bigger picture in mind. Don’t just focus in on your minor flaws at the expense of letting go of the things that really matter. What has your body done for you in your life time? If we’re healthy and carry a healthy weight, don’t you think we should be appreciating everything it's given us? What if you weren’t physically able to work out?  Take the time to appreciate the simple fact you don't have limitations like that. So you’re not a size 2, big deal, but you’re able to get up every morning and workout, run, ride, if you choose. That in itself is going to be more important in creating an overall healthy lifestyle than a number on the scale.

Good Workout program, good diet --48 years old!

Sorry ladies, there’s no magic wand. It’s going to take some work, but it’s worth it.

And again, exercise and being thinner and being healthier will give you a longer life, so hang on to it!

Outdoor Bootcamp moved out 1 week!

We're almost there, but the last storm messed things up!!!!!

NEW START DATE: WED APRIL 13      7AM-745AM     &       9:15AM -10AM

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