This past round of our exercise classes (The Morning HI-5 and Evening Circuit) we have a handful of new faces. Its quite exciting because for the longest time it was the same people coming in. Not that I don't like the people that have been faithful and consistent to either class, but new faces are those of new students. These new people are very excited to learn about how their body operates both on a daily basis but also on a much larger scale. They are learning about the acute effects of exercise but also the effects of chronic exercise.
They are learning how their body moves, what muscle groups are involved and how their daily lives are effected by the function of these muscle groups. It is a wonderful thing for them to learn how to perform movement patterns that allow them to lose fat and increase muscle. They are getting stronger and are much less likely to get injured or having nagging pain that can be so debilitating.
They are learning about steady state exercise compared to non-steady state exercise and the effects and benefits of both. Most of all, they are learning how to maintain and live an active lifestyle. They are learning that having muscular strength makes daily chores and tasks much easier. That is all we are trying to accomplish.
They are learning what foods to eat and which to avoid. They are learning how to eat and why it is so important to eat so frequently. I love watching people learn. When they get it, when they have changed their eating, exercise and sleep habits. Now we get to watch them change.
To all the people that are in these classes, you've been really putting out a lot of effort lately. Keep it up. One day you will look back and be amazed at the progress you have made. For anybody not in our classes, feel free to call and sign up. Their relatively inexpensive, times that are accomadating, have a very encouraging setting and are led by a person who has education, certification and experience (that would be me).
Tuesday, October 23, 2007
Tuesday, October 9, 2007
Back in Action
So I just got back from Hawai'i. If you like California beaches, I recommend staying away from Hawai'i because California beaches will not compare to Hawai'i at all. While I was there, I did not formally exercise much. I had the intentions to, but when time came in the morning I was just too wiped out from the activities of the previous day.
For example, the first day we were there we swam around in the lagoon in front of the resort. The lagoon opened up to the open sea. Most of the Whisnand clan and myself made it out past the break and into open ocean. Only they had fins on. I was swimming around out there with only my size 14 feet to propel me around. We were out there for roughly an hour. Swimming agains a current and then trying to keep up with Seth Whisnand with fins, is not an easy task. The guy is a maniac!!!
The second day we made it up to the north shore. Famous for its massive wintertime waves, we played in the giant swells and ripping current for about 3 hours. Sprinting into giant waves then trying to high jump over them is high energy. But then try swimming back in against a current trying desperately to pull you out is simply exhausting.
The next day we went to Waikiki. One word: over-rated. Although Seth and myself did rent surfboards but it took 20 minutes of paddling just to get to a place that you might be able to catch a wave. Anyway, I am horrible at surfing and that day simply confirmed my suspicions. But after Waikiki, we went to Sandy Beach.
If we thought North Beach had big waves, this beach was scary. The swells must have been 10 feet and the waves were 6 foot tubes that broke into a foot of water. This was fun. But not that gleeful smiling fun. We are talking, "there is a slim chance I might die excitement" fun. That beach was quite possibly my favorite part of the trip. This beach beat up the whole family!!
Other activities throughout the rest of the week included hiking up Diamondhead which is an inactive volcano, hiking up to Waiamea Falls and snorkeling in Sharks cove. We were involved in so much activity, it was simply unbelievable. But I enjoyed every second of it.
So I write this to encourage you. There is no need for a gym if you lead an active lifestyle. Simply doing a variety of activities will boost your metabolism, develop strength, build muscles and lose weight. Putting plenty of effort into the activities you enjoy doing will ensure that you lead a healthy lifestyle and make exercise fun, encouraging and educational. You will learn things about yourself that nobody ever knew!!
Special shout out to mom and dad Whisnand for everything they supplied during this past week. They were generous, supportive and made sure that everybody had an awesome time. Thank you so much!!!
For example, the first day we were there we swam around in the lagoon in front of the resort. The lagoon opened up to the open sea. Most of the Whisnand clan and myself made it out past the break and into open ocean. Only they had fins on. I was swimming around out there with only my size 14 feet to propel me around. We were out there for roughly an hour. Swimming agains a current and then trying to keep up with Seth Whisnand with fins, is not an easy task. The guy is a maniac!!!
The second day we made it up to the north shore. Famous for its massive wintertime waves, we played in the giant swells and ripping current for about 3 hours. Sprinting into giant waves then trying to high jump over them is high energy. But then try swimming back in against a current trying desperately to pull you out is simply exhausting.
The next day we went to Waikiki. One word: over-rated. Although Seth and myself did rent surfboards but it took 20 minutes of paddling just to get to a place that you might be able to catch a wave. Anyway, I am horrible at surfing and that day simply confirmed my suspicions. But after Waikiki, we went to Sandy Beach.
If we thought North Beach had big waves, this beach was scary. The swells must have been 10 feet and the waves were 6 foot tubes that broke into a foot of water. This was fun. But not that gleeful smiling fun. We are talking, "there is a slim chance I might die excitement" fun. That beach was quite possibly my favorite part of the trip. This beach beat up the whole family!!
Other activities throughout the rest of the week included hiking up Diamondhead which is an inactive volcano, hiking up to Waiamea Falls and snorkeling in Sharks cove. We were involved in so much activity, it was simply unbelievable. But I enjoyed every second of it.
So I write this to encourage you. There is no need for a gym if you lead an active lifestyle. Simply doing a variety of activities will boost your metabolism, develop strength, build muscles and lose weight. Putting plenty of effort into the activities you enjoy doing will ensure that you lead a healthy lifestyle and make exercise fun, encouraging and educational. You will learn things about yourself that nobody ever knew!!
Special shout out to mom and dad Whisnand for everything they supplied during this past week. They were generous, supportive and made sure that everybody had an awesome time. Thank you so much!!!
Monday, September 24, 2007
Upcoming Holiday Weight Loss
We are preparing to enter the holiday season. Unfortunately so many people have accepted the fact that their bodies will take a turn for the worse, that they have given up on trying to prevent it. One study showed Americans gain an average of 6-12 pounds during the holiday season between Thanksgiving and New Year. However, it is possible to at least maintain your current weight and shape over the next 100 days!! It takes a little planning and dedication, but it is by no means impossible. Be the underdog and win the battle of the bulge during the holidays!!
Lets take a quick peak at things we can do.
1. Keep as much candy and sweets out of your house as possible. Nothing good can come out of us buying halloween candy a month prior to the actual event. Do you honestly think you can put it out and not eat it? Out of sight out of mind.
2. Stock up on fruits and vegetables. Some people say this statement is overstated, but i'll keep over stating until it actually sinks in. Stock up on fruits and vegetables. You don't like fruit? There are hundreds, there has to be one in there you can handle. 5-9 servings per day., heck mix them with some organic yogurt!!
http://www.pueblo.gsa.gov/cic_text/food/fab-fruits/fruits.htm
3.Drink more water. Most of us, including myself, do not drink enough water. The other day I got 3 liters in. I was feeling pretty good. This month shoot for 1 liter a day. Buy a nalgene and watch your consumption soar!!
4. Exercise with a group. It is the easiest way to commit and that will increase the likelihood of you sticking with it immensely!! How about my Morning Hi-Five class? Starts at 5:45 and your done before everybody else is even awake.
5. Get to sleep. It allows your body to repair itself and attempt to fix all the damage you did it from you eating habits, poor watering habits, and your stressful job. Be in bed by 10:00, yes even on weekends, and try to get around 7-8 hours. Of course if you wake up earlier, you need to get to sleep earlier.
Hopefully these little tidbits help. Doing each one individually, you may not notice much of a change. But put these together, and you've got a flab blasting arsenal that will get rid of that shaking in your pants!!
Lets take a quick peak at things we can do.
1. Keep as much candy and sweets out of your house as possible. Nothing good can come out of us buying halloween candy a month prior to the actual event. Do you honestly think you can put it out and not eat it? Out of sight out of mind.
2. Stock up on fruits and vegetables. Some people say this statement is overstated, but i'll keep over stating until it actually sinks in. Stock up on fruits and vegetables. You don't like fruit? There are hundreds, there has to be one in there you can handle. 5-9 servings per day., heck mix them with some organic yogurt!!
http://www.pueblo.gsa.gov/cic_text/food/fab-fruits/fruits.htm
3.Drink more water. Most of us, including myself, do not drink enough water. The other day I got 3 liters in. I was feeling pretty good. This month shoot for 1 liter a day. Buy a nalgene and watch your consumption soar!!
4. Exercise with a group. It is the easiest way to commit and that will increase the likelihood of you sticking with it immensely!! How about my Morning Hi-Five class? Starts at 5:45 and your done before everybody else is even awake.
5. Get to sleep. It allows your body to repair itself and attempt to fix all the damage you did it from you eating habits, poor watering habits, and your stressful job. Be in bed by 10:00, yes even on weekends, and try to get around 7-8 hours. Of course if you wake up earlier, you need to get to sleep earlier.
Hopefully these little tidbits help. Doing each one individually, you may not notice much of a change. But put these together, and you've got a flab blasting arsenal that will get rid of that shaking in your pants!!
Thursday, September 20, 2007
We are experiencing some turbulence
So I went through my first day of turbulence training today. Its pretty tough. The intervals at the end are really good. I took some measurements for myself and also for you guys. Here they are.
Weight: 194 Height: 77" Body Fat %: 9.3 Waist: 33" Upper Arm: 12" Upper Leg: 22.75" Hips: 39" Chest: 39"
Time spent doing the program today, 45 min.
Eating Today
Breakfast: 1 packet of organic oatmeat w/ 2 glugs of milk, banana, peach, 1 ltr of water
Snack: 1 organic brown egg over medium, pinto beans and rice (the size of my palm), and the meat from 1/4 of a chile colorado burrito from mauricio's
Lunch: 2 slices of BBQ chicken pizza from Trader Joe's, 1/2 ltr of water
Post workout: 1/2 ltr of water, 1/2 cup of organic plain fat-free yogurt from TJ's and 1/2 cup of hemp seed granola (organic)
Thats all for now.
Weight: 194 Height: 77" Body Fat %: 9.3 Waist: 33" Upper Arm: 12" Upper Leg: 22.75" Hips: 39" Chest: 39"
Time spent doing the program today, 45 min.
Eating Today
Breakfast: 1 packet of organic oatmeat w/ 2 glugs of milk, banana, peach, 1 ltr of water
Snack: 1 organic brown egg over medium, pinto beans and rice (the size of my palm), and the meat from 1/4 of a chile colorado burrito from mauricio's
Lunch: 2 slices of BBQ chicken pizza from Trader Joe's, 1/2 ltr of water
Post workout: 1/2 ltr of water, 1/2 cup of organic plain fat-free yogurt from TJ's and 1/2 cup of hemp seed granola (organic)
Thats all for now.
The First Page
There are many times when I sit in my office and wonder why my body looks somewhat plain. I think about my eating habits and yes occasionally better choices could be made. I've done body fat assessments and its around 13%. Not bad. But why aren't my arms more defined and why do I still have these love handles?
Lets look at my strength program. There really isn't much program to it. Until 3 weeks ago that is. I decided I was going to start a very basic program.
My problem is I can write programs for others and implement them. But when I write one for myself, I get to doing it and I always seem to change it up just a little bit because I think to myself, this is a good follow up to that exercise. But I always forget the goal. My goal is to gain weight. There are certain formats and programs that work better for that than others. Just as there is to losing weight.
So I am starting what is called Turbulence Training. It is a format designed by a strength and conditioning specialist in Toronto named Craig Ballentyne. What I like so much about it is that his formats and ideas are backed up by research. He then implements his knowledge into his training programs. http://www.turbulencetraining.com/.
That is what is missing with personal trainers. I hate that word because it comes with such a stigma and stereotype. Lets face it, stereotypes are stereotypes for a reason. If you've seen the movie "Dodgeball" you know what i'm talking about. It portray's trainers as people who live in the gym and live to be in the gym to simply look good. That is probably why I prefer the title given to me by my certification: Strength & Conditioning Specialist. As a CSCS, each program has a goal and each program is designed with that goal in mind.
As we come full circle, I forgot the most important part of programming for myself: goals. What are my goals? I'd like to be faster for sports, be able to run a 5k without stopping, be able to sit in a car for a while without my butt starting to ache, be able to do 5 wide grip pull ups, but most importantly I really want the experience of sticking to a program for a month and seeing what happens. Because that is one of the ways I will be able to put my education to use. To apply what I learned in my undergraduate degree. I do that to some extent but, I want to do it for a month.
So that is my goal. Stick to a focused and directed exercise and eating program for a month and simply watch what happens.
I have my goal for the next month. What is yours? To put full effort into a training program for a month? Remember, not just show up at the gym and do whatever, but stick to a pre-written program for 4 weeks and not modify it in any way during that time. To change your eating habits for a month? To eat more raw fruits and vegetables? Perhaps drink 2 liter's of water a day?
Do something. Change something. Everybody wants to be healthy. But you've got to make changes in your lifestyle. Remember, if you do what you've always done, you'll get what you've always got.
Lets look at my strength program. There really isn't much program to it. Until 3 weeks ago that is. I decided I was going to start a very basic program.
My problem is I can write programs for others and implement them. But when I write one for myself, I get to doing it and I always seem to change it up just a little bit because I think to myself, this is a good follow up to that exercise. But I always forget the goal. My goal is to gain weight. There are certain formats and programs that work better for that than others. Just as there is to losing weight.
So I am starting what is called Turbulence Training. It is a format designed by a strength and conditioning specialist in Toronto named Craig Ballentyne. What I like so much about it is that his formats and ideas are backed up by research. He then implements his knowledge into his training programs. http://www.turbulencetraining.com/.
That is what is missing with personal trainers. I hate that word because it comes with such a stigma and stereotype. Lets face it, stereotypes are stereotypes for a reason. If you've seen the movie "Dodgeball" you know what i'm talking about. It portray's trainers as people who live in the gym and live to be in the gym to simply look good. That is probably why I prefer the title given to me by my certification: Strength & Conditioning Specialist. As a CSCS, each program has a goal and each program is designed with that goal in mind.
As we come full circle, I forgot the most important part of programming for myself: goals. What are my goals? I'd like to be faster for sports, be able to run a 5k without stopping, be able to sit in a car for a while without my butt starting to ache, be able to do 5 wide grip pull ups, but most importantly I really want the experience of sticking to a program for a month and seeing what happens. Because that is one of the ways I will be able to put my education to use. To apply what I learned in my undergraduate degree. I do that to some extent but, I want to do it for a month.
So that is my goal. Stick to a focused and directed exercise and eating program for a month and simply watch what happens.
I have my goal for the next month. What is yours? To put full effort into a training program for a month? Remember, not just show up at the gym and do whatever, but stick to a pre-written program for 4 weeks and not modify it in any way during that time. To change your eating habits for a month? To eat more raw fruits and vegetables? Perhaps drink 2 liter's of water a day?
Do something. Change something. Everybody wants to be healthy. But you've got to make changes in your lifestyle. Remember, if you do what you've always done, you'll get what you've always got.
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