by IcennaEmach | Jan 25, 2012 | Uncategorized
A while back, I started a project called Movement is Life, which is still running and provides many of my clients with weekly progressive online cardiovascular exercises designed for healthy living and weight loss. As I look back into why it has taken off, I realize that movement is the impetus for creating a rational mindset that is open to sensible weight loss expectations. Because of that, I am ready to offer an extension of the Movement is Life program that may be helpful to you called Movement is Life-Changing the DNA of the Traditional Dieter.
This Isn’t a Lose Weight Quick Scheme
There are dieting marketers aplenty who will tell you that you can lose 21 lbs in three weeks with their time tested formulas. I’m sure some of those gimmicks work rather well, and I am not saying that some folks aren’t making that kind of success, but that’s not what I am selling. With Movement is Life-Changing the DNA of the Traditional Dieter, you and I are going to look over several things, from what affects a woman’s resting metabolic rate/what affects a man’s resting metabolic rate, to elements of a successful over age 50 weight loss plan, increasing your human growth hormone naturally, why baby boomers gain weight, weight gain and menopause, to why we overeat and how to begin the process of change. None of what I offer will fall into the camp of “lose weight quickly,” and so, if that’s the goal, you might look elsewhere.
We Will Talk About Motivation As Well as Actions
Wishful thinking is okay. Turning it into a vision is central. Wanting to lose weight via exercise and better eating habits is a must. If you are a person that wants to stop the process of aging prematurely because of poor exercising and eating habits, then this program is for you.
Don’t Quit Your Current Exercise or Eating Plan Just Yet
We’ll cover different topics every week, and along the way, you’ll find some things that resonate with you and others that won’t. Additionally, every single week for 10 weeks you will receive a cardiovascular plan designed specifically for you that is not a cookie cutter plan. Don’t jump into this whole hog and think that you will be changing everything all at once. Instead, let’s figure out what works well for you, how you intend to make some changes that are not drastic and keep you feeling motivated about being headed to a better way of life. Let’s see if we can find what makes you healthy, happy, and lose weight. I’m not selling desperate attempts at weight loss. BodySmartWay is selling sensibility.
If This Sounds Interesting
If you are interested in learning more, give me a call at 904 501 6002, or just sign up here on my blog at www.bodysmartinc.com and go to Movement is Life. The weekly online coaching plan, Changing the DNA of the Traditional Dieter, although not indicated on my blog here will be included free if you sign up with the Movement is Life plan by Februuary 29,2012
And if not, a new potentially useful post is coming out soon.
Our Wealth is in Our Health,
Kim Miller
BodySmartWay
by IcennaEmach | Oct 31, 2009 | Uncategorized
High intensity interval training, also called HITT, is a specific type of interval training that in the past was practiced mainly by athletes at the highest level of sports. Today, it is implemented commonly by athletes and non athletes alike who desire obtaining the most, lean, athletic, and sinewy physiques that are “possible for them.”
Emphasis on, “possible for them”, is placed because it’s important to understand that we have innate body shapes that make becoming lean more easy, or more difficult,depending on genetic factors. There are three body types:
Ectomorph
Body types are naturally lean and thin skinned. They will see quicker looking body fat results than the two other body types, mesomorphs and endomorphs.
Mesomorph
Body types are characterized by dense musculature. They will see results less quickly than ectomorphs, but have greatest lean muscle looking potential.
Endomorph
Body types are characterized by softness and fatty areas throughout body. These individuals respond to high intensity interval training less quickly than ectomorphs and mesomorphs, but results of fat loss percentages are more pronounced than the former two groups.
The Truth of the Matter
Think you are an Endomorph? Think again! Go back to your childhood, and recall what body type you were at age 10. This is what you are today, even if you feel a little soft.
EPOC to Super Charge Metabolism
When you exercise using the high intensity interval system, your body consumes considerably more oxygen. And the more oxygen you expend, the more calories you burn. However this increased oxygen during exercise is not really what fuels what we all desire- a higher metabolic rate, it’s the after-burn, or what is called EPOC, and more descriptively, excess post exercise oxygen consumption that fuels our metabolism. It works like this. The more energy your body uses during training, the higher EPOC. EPOC works in increasing metabolism by telling our body to get back to balance or what is referred to as homeostasis.
Getting back to homeostasis takes energy though, and this energy burns calories for several hours if not days afterward. That’s why hard working athletes who consume thousands of calories still find it difficult to sustain their weights. Their bodies are calorie burning machines even when they are at rest. How would you like to have even a fraction of their speedy metabolisms? You can. Next week we’ll go over specific high intensity interval training techniques to get you started on EPOC. In the meantime, think about this:
1. Training without good nutrition is nothing.
2. Over eating is not good.
3. You can do what you want to do.
4. Now is the time.
5. Control your destiny by managing your health.
by IcennaEmach | May 15, 2009 | Burn Baby Burn, Uncategorized
There’s no doubt, our metabolism slows as we age. Before reading on, ask yourself this question, “ Do I want to accept the fact of a slowing metabolism, or do I want to implement a strategy to counter the effects of a decreased metabolic rate?
This is a difficult question and some people may believe that the intent of the question is to challenge the reader into seeing it my way. After all, wouldn’t we seem weak willed if we announced, “I’m going to accept my slowing metabolism and let my life’s energy do as it may!” The intent of the question however is not to influence the reader into my way of thinking, but to highlight the difficulty we face in deciding at what juncture in life we abandon certain time consuming and energy expending health practices that are difficult to maintain in favor of a less physically arduous lifestyle that may offer more daily time, balance, and life enjoyment.
This will be a topic for another issue. The question of exercise intensity and exercise duration as it corresponds to balancing life enjoyment is raised in this issue because the most effective way to supercharge metabolism requires much effort! And this effort, if you remember, is in the form of high intensity anaerobic intervals! Are you ready? First a review of EPOC.
Excess Post Oxygen Consumption
When you exercise using the high intensity interval system, your body consumes considerably more oxygen. And the more oxygen you expend, the more calories you burn. However this increased oxygen during exercise is not really what fuels what we all desire, a higher metabolic rate; it’s the after-burn, or what is called EPOC, and more descriptively, excess post exercise oxygen consumption that fuels our metabolism. It works like this. The more energy your body uses during training, the higher EPOC. EPOC works in increasing metabolism by telling our body to get back to balance or what is referred to as homeostasis.
Getting back to homeostasis takes energy though, and this energy burns calories for several hours if not days afterward. That’s why hard working athletes who consume thousands of calories still find it difficult to sustain their weights. Their bodies are calorie burning machines even when they are at rest. How would you like to have even a fraction of their speedy metabolisms? Read on for examples of this high intensity interval system designed to put you in EPOC and burn hundreds of calories even while you are sleeping!
There are thousands of ways that intervals may be designed. You’ll need to try out a few to see what it feels like. The following are good examples of interval training that will put you in EPOC and intensify your ability to burn fat. The following is directly from Men’s Health Magazine. It should give you a better understanding of interval variations. Keep in mind that trying a few will give you a different feel than long and steady cardiovascular training. Go ahead and try a few of these variations and let me know how they go. I’m always available for questions and I’d be happy to hear how the increased intensity is working for you.
Getting Up to Speed
They say that slow and steady wins the race. But the cardiovascular key to fat burning is using interval training workouts – workouts that alternate high-intensity levels with lower-intensity effort. This formula keeps your body burning calories long after you’ve stopped working out.
Interval training mimics sports – start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light jogging or rest. You can use interval training workouts any way you want – running, cycling, swimming, on elliptical trainers, even walking if you alternate a speed walk and slow walk.
You can also vary the intensity levels in different combinations. To start, here are three options for setting your workout. (If you use exercise machines, don’t choose the interval workout; choose the manual one, and create your own intensities by adjusting it yourself. It’ll give you greater control over the speeds and will help you burn fat faster.) You’ll derive benefits in as little as a 20-minute interval workout. As you build up endurance and strength, you can add time to your workout.
Interval Variation I: Standard
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.
a. 3 – 5 minutes warm-up (light jog, low intensity, gradually increasing at the end of the warm up period)
b. A 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)
c. 3 – 5 minutes cool-down (light jog, low intensity, gradually decreasing by the end of the cool-down period)
Interval Variation II: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you’ll peak at the longest surge of energy in the middle of your workout before coming back down.
a. 3 – 5 minutes warm-up
b. 30 seconds high intensity, 1 minute low intensity
c. 45 seconds high intensity, 1 minute low intensity
d. 60 seconds high intensity, 1 minute low intensity
e. 90 seconds high intensity, 1 minute low intensity
f. 60 seconds high intensity, 1 minute low intensity
g. 45 seconds high intensity, 1 minute low intensity
h. 30 seconds high intensity
i. 3 – 5 minutes cool-down
Interval Variation III: Sports Conditioning
Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.
a. 3 – 5 minutes warm-up
b. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once
c. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
c. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 – 10 times)
d. 3 – 5 minutes cooldown
In following articles, look for perspectives in how we may decide at what juncture in life we alter certain time consuming and energy expending health practices. The key for all of us lies in knowing when to change certain practices that may offer more balance and enjoyable yet healthy lifestyle. None of us want to feel like we are “giving into aging prematurely,” but having a flexible mind and healthy alternatives are central to growing well.
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