by IcennaEmach | Aug 22, 2011 | Uncategorized
Imagine that you are not really a builder but you are a very handy person, someone who is handy enough to cobble together a beach shack, your dream getaway. Because you are so handy, you think of yourself as a builder and you do it. You buy a spot on the beach, you buy some lumber, some plywood, some drywall, some shingles, a keg of nails and you roll up your sleeves and go to it. You build a place where you, your family, and a few good friends can get away and just unwind and have fun.
The big problem is that you have built your home on sand. You are soon horrified to discover that everything in it is becoming topsy-turvy. The floors tilt, the window panes crack, the staircase has shifted so much your guests have put a ladder up to the window in their bedroom to use instead of the stairway. As things shift, you think, “This is horrible, this house wasn’t built on a solid foundation. I built on sand! I’ll never be able to fix this, but if I don’t keep on trying, I’ll die.”
In this parable, you are tremendously fearful. You know that in spite of your investment in buying the beach plot and in spite of all of your hard work in building your dream getaway, in spite of the continuous and exhausting patchwork, you are constantly doing; your dream beach house is disappearing. You are so frightened. It is all tumbling down and when it does you will simply die. Your dreams, your hopes, all shattered. Your family, your friends, so disappointed. It is all so terrible, you will just die!
But That’s Not Really What Happens
When you stop the frantic patchwork, the house will fall apart. That part is true. But everyone will get out. Your friends, your family, you, all of you will get out . . . safely. It is true that you will not have a beach-house retreat – for a while. But that will only be temporary. You can rebuild. When you do, you will need a solid foundation obviously. It would be foolish to rebuild on sand. But everyone will make it out alive. A new beach-house will be built, this time on a solid foundation of piling deeply driven to withstand the shifting sands. No one will die – not even from mortification. Life will go on
It’s Really Not Death We Fear
That fear of death is actually misplaced. The ‘Builder’ thinks its death he or she fears. But what the ‘Builder’ fears is truth. “Death” isn’t death in this parable. It is the truth that is feared. The Builder did it wrong. The Builder could not sustain their house built on sand. The Builder was going to let some people down, was going to disappointment those who were near and dear to him. That truth even when it is not death, but when it is harsh and painful and fearful, often gets confused with death, with something we want to avoid, with something we do not want to face.
But We Always Live
What the Builder does next is What Matters. Because we all live, we will feel anger, disappointment, grief, sadness, inadequacy, and a whole raft of other emotions. They pile up beside us like the tilted floors, shifted staircase or cracked windowpane in the dream-house built on sand. But when we reflect and examine how those feelings came into being then the obvious next step is to rebuild with a solid foundation and more knowledge. And to gain more knowledge it makes sense to seek out better teachers who can teach us the fundamentals of building a solid foundation that will resist the shifting sands.
We are all builders in one way or another as we strive to live more healthful, leaner, and energetic lives. We have all let a few houses fall but what we do next is What Matters most. Looking good, feeling good and performing great is central to good health!
Kim
by IcennaEmach | Aug 1, 2011 | Uncategorized
Many of you have been reading my blog for a couple of years now. And it has occured to me that often times I write very differently than other health writers. This may be viewed as a positive trait by some yet a negative trait by others. Hopefully you are in the former group!
The reason I mention this is that one of my readers recently brought to my attention, that although my blogs are interesting( thanks!), they often lack “step by step approaches” to bettering his health.
Well this got me thinking, and what it evolved into was a 17 hour weekend of pondering and writing on the topic of ABOUT. I asked myself the question my reader was basically asking me “What are your blog posts about? And Why do you write the way you write?
Below is what I came up with. Many thanks to my questioning reader. If it wasn’t for him I may not have done the needed work to help me, and in turn help you get closer to your vision of what your healthy life can be!
What is This Blog ABOUT?
It is about becoming lean, fit, healthy, and strong by focusing on the 5 essentials of healthy living you see on the clipboard.
It is not about focusing on the gimmicks of weight loss tactics that surround us daily in the media. It is about the The BodySmartWay of bringing health, pleasure, and satisfaction back to the way we live by focusing on keeping our health needs simple, realizing that movement is life regardless of disabilities, surrounding ourselves with positive influences that encourage our efforts, understanding the need for human help in change, and progressing through lifestyle challenges without the high stress factor of desperate attempts.
Inside-Out Approach
Most of my adult life I’ve taken an inside-out approach to living. An inside-out approach to healthy living means focusing on all the areas of our healthy lives we have control over instead of those areas we have little control over. It means paying less attention to the goal, whatever it may be such as weight loss, decreased blood pressure, decreased blood sugars, increased bone mass etc. and emphasizing only the skills we have or can acquire to arrive at the goal.
What Did I Do?
As a young adult, I had a propensity to break everything involving fitness down to the most detailed of factors. When I was 14 and planning the outline of training runs I would implement to obtain my personal best 10 kilometer run, it occurred to me that there were many things I could control in aiming to achieve a faster time.
I listed everything that came to mind that I could control to give me a faster time. Here’s a peek at a partial list as noted in my journal of May 1977.
1. Eating better to run faster
2. Inspiring articles to run faster.
3. 8 hours of sleep to run faster.
4. Daily stretching to run faster.
5. Relaxation exercises and afternoon naps to run faster.
6. Appropriate recovery days to run faster.
7. Eating less to lose 8 lbs to run faster.
8. Carbohydrate loading to run faster.
9. Running faster shorter distances to run faster.
10. Keeping hydrated to run faster.
My full list included many more details of an ideal training regime. I tell you this for two reasons. One is to say that an inside out approach with all its controllable features is a great start for bettering ourselves and our individual goals. But the second reason I tell you this is to illuminate what I learned that is even more important than simply trying to control everything in my life. What I learned about myself convinced me that although an inside-out approach is great thinking, it must be a “Focused What Matters Most Approach” that ultimately aids in achieving healthy living goals. Let me illustrate.
Here’s What I learned About Myself
I learned there are many things I can control in my life and in running faster in general.
I loved writing a grocery list each week of healthy foods that could help me run faster. I loved just going out and running at an easy pace with no regard for time. I loved consuming just the right amount of water as suggested by the Runner’s World Magazine Team; I loved stretching my limbs out under the oak tree on our front lawn after a long training run. This was all good stuff as a child growing up. It set the stage for feeling confident that I could control my destiny.
I soon realized however, that for all my hard work in controlling the above features to become a faster runner, I was really taking the easy way out. It was a rough but needed reality. I conveniently got bogged down in all the minutia of how to run faster, and chose to ignore the 2 most beneficial controllable factors on my list that could make me a faster, more efficient runner. I’ll tell you what these are in a moment.
Within 3 months of implementing these two factors from my long list, I ran my first sub- 40 minute 10 k run. Always priding myself on taking an inside out approach to running and learning I finally came to terms with what was really occurring. I focused on those things I could control that were easy. That’s correct, easy. Those articles I read about in Runner’s World Magazine that were going to take me to the next level as a runner: stretching, drinking more water, taking naps, carbohydrate loading, and running slow and long were easy to implement. I enjoyed all this detail. But….
I was derailed in my thinking. I was derailed by all the seemingly important detail I read about. I allowed all the easy to implement information to become most important while ignoring the 2 most significant items on the list that were holding me back from reaching my 10 kilometer running goal. Sadly, I conveniently ignored these two factors :
1. More intense fast short training runs.
2. Eating Less.
Leaving the long list behind and scribbling a few sentences aimed at helping me run my first sub-40 minute 10 kilometer race, I wrote:
1. What Matters Most: Run faster, harder, shorter distances in training.
2. What Matters Most: Lose 8 pounds.
How Can This Blog Help Me, I’m not a Runner?
Many of you want to lose weight, become more fit, and increase your chances of maintaining the lifestyle you enjoy currently. You are aware that high blood pressure, high blood sugar, increased cholesterol, and high triglycerides are all markers of a poor quality of life to come if you do not make lifestyle changes now. You also may realize you are tired of living in the constrained box of life that comes with increased body mass indexes. You know a change in your body weight not only reflects better on how you look, but also in how you feel about your life, your relationships, as well as your attitude about life and living in general.
We Are Inundated With Too Much Information For Real Change to Occur.
On a daily basis we are inundated with do-this-don’t-do-that kind of thinking.
• Sip this juice to rid yourself of diabetes.
• Eat this fruit to drop a size in two weeks.
• Reduce back pain with this one super exercise.
The list goes on. The “How-To” articles are endless. We do not need more dieting techniques to try out, exercises to implement, more vitamin pills to swallow, more varieties of waters to drink, or a more abundant range of food items from which to choose.
“Experts” have told us what to do and how to do it for far too long. Ironically, we are not becoming any leaner as evidenced by our government’s 2011 health statistics. And paradoxically we are becoming less happy in our desperate attempts to lose weight and become lean, fit, energetic, engaging, and satisfied with our lives people
Through the BodySmartWay’s complimentary articles, online and telephone coaching/training sessions, and products, it is my hope you realize there is a better way of being while striving to obtain a more lean and fit body image. You will hopefully see that gaining a BodySmartWay perspective, allows you to smartly de-emphasize the actual weight loss goal, better health numbers, less body joint pains, or just a more physical way of being, and concentrate on the most important behaviors that Really Matter Most in reaching your personal lifestyle goals.
Having been in the fitness fields my entire adult life, and having worked with hundreds of clients of diverse backgrounds, I am excited to report there is a definite trend in a smart direction. Savvy people do not want to be anxious desperate dieters haphazardly trying out advertising dieting tactics and fitness tips with no clear vision of how it makes sense in their lives.
What is That Direction?
People are becoming smart about exercising. They are becoming smart about eating for health, and yes, for pleasure too. And people are relaxing and working in balance, forming meaningful relationships, and realizing the value of why dieting without perspective and with too much needless information is short lived.
Worlds are Changed by Perspective. Lifestyles Can Be Changed By Perspective.
We are gaining a new perspective and it shows. We know we need more inspiration, and less ineffective information. We know we need more people helping people make sense of living a life of health, pleasure and satisfaction, while improving in a meaningful manner that is sensitive to individual lifestyles, ways of learning, and ways of being. Fortunately, the more I engage with people, the more hopeful I am they are becoming increasingly savvier in their lifestyle approaches. They are realizing the old ways of dieting and striving to live a healthful engaging life are old style thinking. Increasingly, today’s consumers, I am happy to report are refusing to get inundated with all the healthy living hype and are focusing on What Really Matters Most in achieving healthy, fulfilling, more fit, lithe lives!
This Blog is about What Matters Most
I Hope it Helps.
Best Regards,
Kim Miller
by IcennaEmach | Jul 11, 2011 | Uncategorized
Do you ever wonder why you are successful at managing your career, your kids, your budget, and your often crazy social calendar, but for some mad reason, you can’t manage your weight? You’ve got what it takes – you just need a little coaching.
“Do not look for expensive cures, new age fads.
Examine your thinking.”
~ © Alison Stormwolf ~
This Advice from poet Alison Stormwolf, is projected on a screen before each health seminar I host. This candid saying serves as a reminder that healthy living is about controlling our minds. On first appearances, it seems out of place in a healthy living seminar. However, as the weeks progress, members within the group are not only more aware of the mindset needed for healthy change, but are more capable of producing the actions needed to live a more healthful, energetic, and carefree life.
With no mention of weight loss as an outcome of the group health coaching seminar, you may be thinking, “So…. tell me ….how much weight do the members lose?” Good question, since losing weight is on many people’s minds as we enjoy mid summer activities. Let’s revisit this question of weight loss for a moment though, as some perspective needs to be shed in order to get up to speed on why focusing on health living perspectives vs. dieting information results in not merely a leaner, lighter, stronger and more beautiful body, but is a more effective and savvier approach than the old school mentality of “munching on celery while secretly craving corn bread.”
A little healthy living perspective on information overload
“I Can’t Think!” is the title of a recent health article by Sharon Begley in Newsweek magazine. Decision Science has only recently begun to make sense of research on how the brain processes information, but scientific evidence is suggesting we are living in an age of info-paralysis that is very difficult to prevent. Scientists repeatedly show that increased information leads to objectively poorer choices, and often times down – right bad decisions. In our health information overload society where we’re inundated with “do this – don’t do that, eat this – not that” kind of logic, it seems we are doomed for failure when it comes to healthy living and weight loss attempts.
What is a person to do? Psychologist Joanne Cantor author of the book Conquer Cyber Overload and Professor emeritis at the University of Wisconsin, says, “it is so much easier to look for more and more information than sit back and think about how it fits together.” When it comes to dieting, you’ve probably surmised, this is what’s happening to many of us who read countless articles online, in our e-mails, in e-books, paper books, not to mention( sigh) all the dvd’s, cd’s and I pod downloads we listen to in the hopes, by osmosis, we’ll lose weight, get fit, and live happily ever after. If our busy lives could be that easy!
Growing body of evidence
There is a growing body of evidence concluding that a more reasoned, mindful behavior style approach is not only more effective to weight loss, but most effective in keeping weight off for good. Increasingly, many coaches today trained in the area of positive living and healthy weight loss are turning their clients on to a behavior style approach for lasting change.
Coach Kellie hall of Atlanta, Georgia explains to her clients how behavior change is most difficult initially, but that the results can be life altering . “Change is most difficult in the beginning, in large part due because our habits are ingrained in the neural pathways in our brain. By repeating a new behavior over and over, and in small increments, such as eating fruit for dessert instead of pie, we are forging new pathways in the way we think and act.” Thanks to neuroplasticity which is the ability of our brain to change in response to new experiences, we have the capacity to change our habits, creating new neuropathways, and experiencing life in a whole new, more engaging, more meaningful, and more effective manner.” This new behavior which was once monumental, she explains, “becomes automatic when a behavior style approach is fostered.”
In my field of health coaching, potential clients are coming in restless. They know they need to lose weight, but they also realize changing behaviors is no longer an option. This is a good thing however, as it signifies a needed mind-shift that is necessary for real and lasting change to occur. In the past I would have to convince people of the merits of losing weight through behavior change, but now they are increasingly coming in with a driven sense of purpose for a smart plan that compliments their lives but yet is inspired by their own talents, strengths, motivations, and desires. I like to kid my clients and say what I do is make them smart. In reality, they are the smarty pants. I just nudge them along until they see how to make sense of applying the most personally meaningful health information smartly, just as they do with their own careers, families, and social affairs.
Stop the Busy work
In your desire to lose weight you may have found it easier to keep reading the vast amount of information, than to process what appears to be most important. If this is you, here’s where to begin. Make no bones about it, smart savvy readers know traditional dieting is not the answer to losing weight. We are looking for solutions to lose weight, feel better, and look better, and know that ultimately changing behaviors is a definite must do. Here’s how to begin. Read the following.
Note the mind-shift needed and start putting healthy living into action today!
Step One: Use movement to inspire you
Mind-shift needed
Movement has the capacity to inspire a vision of how we want to live and feel.
Action
Move more daily. Tell someone. Start today. Worry about the details later.
On the opening day of my healthy living seminars, I encourage clients to begin their daily routines with exercise. The act of moving our bodies makes us feel better about ourselves, has the capacity to inspire a vision of how we want to live. And it makes us feel better about our lives in general. Movement sparks in us a desire to do better at whatever we do!
One client of mine illustrates this ability of exercise to enhance her life when she tells the group, “I went for a walk yesterday and without even trying I ate less at dinner.” This is the power of what exercise can do. “It makes me feel more alive”, says another member, “It makes me realize there are other things to do besides eating.” Don’t get me wrong”, she continues, “I still enjoy eating, and I know it’s ok to like to eat, but I am beginning to feel more satisfied and in control of how much I really need to eat. Eating is more enjoyable when you know you did a little work for it.”
As a health coach I encourage people to expand on these thoughts. Talking cements these connections in place so we’re more apt to continue healthful ways. We don’t get all emotional. We simply tell it like it is and carry on. This, to me, is the beauty of how others who are in similar situations can propel themselves forward. Exercise, combined with articulating connections undoubtedly helps us to see more clearly the possibilities of how we can, and will lose weight. Tell a friend. Tell a spouse. Your life is important. But just go out and exercise! We’ll work on the details later.
Step Two: Seek Progress Not Perfection
Mind-shift needed
Seek progress not perfection. Do not use perfectionism to quit trying.
Action needed
Take baby steps. Start small with exercise and healthy eating changes.
Coach Kate Larsen said it best in her book, Progress Not Perfection: Your Journey Matters, when she illustrates the importance of progress as a means of measurement instead of perfectionism Too often it seems we get caught up in this all or nothing attitude. You’ve heard it before, “I’m going to lose weight; I do nothing half way and this includes weight loss!” These people typically fail, and often are the ones that use this approach as an excuse to stop trying to lose weight and get healthy. “I’m a capable person. If I’m going to do this it will be with gusto – exercising 2 hours a day and eating nothing but clean food. That’s just the way I am!” It may sound heroic, but the truth is, ironically these actions reflect the opposite. They have used perfectionism as an excuse to stop trying.
Don’t let this be you. Weight loss is not about being perfect. The true heroes persevere, and do not use this mindset as an excuse to give up. A persevering mind is a strength. Let this be you.
Step Three: Focus on what really matters in weight loss
Mind-shift needed
Savvy people don’t get caught up in all the hype of dieting tactics. They get down to business and get the job done.
Action needed
Stop reading expert advice tips. Get real. Eat less of whatever you eat and get started now.
“Should I eat only protein and vegetables at dinner time? Should I eat fruit with every meal or just in the morning?” Here’s my best advice to you if you feel inundated with do- this not- that kind of information – stop reading. It’s paralyzing you into inaction. Here’s what you need to know. You will lose weight if you eat three quarters to half of what you normally eat during most meals of the day. That’s it. “Really”, says one client, “I am so tired of all the information out there.” When asked to describe what he feels is holding her back from losing weight, she pauses and says, “I just eat too much. But then sometimes I hardly eat, and then I eat again too much.” I can’t tell you how often I hear this in training and coaching clients. It’s ok though. Awareness is the first stage of weight loss.
We all know what to do. We’ve just allowed ourselves to get consumed with tidbit dieting techniques because that is how advertising affects us. However, advertising cannot get all the blame. Too often we use dieting techniques as a diversion to keep from doing the real work of eating less.
Make it your job to focus on decreased food consumption regardless of what you typically eat. As with exercise, we can work on the details later. It’s not necessary to change everything all at once. Eating less works! And it works with whatever foods you are familiar with eating. You will see beautiful results. You will feel beautiful results. Think about this. Really! We are silly. “We must start thinking rationally again!” By the way these are not my words, but the words of one group member that lost 17 pounds in 11 weeks.
Step Three: Weigh yourself to keep awareness
Mind-shift needed
Don’t be afraddy cat of the scale. It’s a valuable tool that keeps you aware. Recognize the power of accountability.
Action needed
Weigh yourself daily; naked if you must. Record to further cement your conviction.
Awareness is Key Factor to Weight Loss
Weigh yourself. It’s ok. A daily “weigh in” compels us to be aware. You will hear different opinions on this, but those who weigh themselves daily hold themselves accountable increasing their resolve. Weighing ourselves helps because it compels us to be aware. If you don’t think this is true, then consider if you ever purposely did not weigh yourself after a day or two of eating too much. You did this because you did not want to deal with reality. Getting on the scale daily is a tough discipline to establish, not physically of course, but mentally.
We love to be weighed when we know we’ve lost weight, but the challenge is to weigh ourselves after a full day of eating too many calories. This is where most people stop.
Go ahead, get on the scale. Let reality set in and get going again. Keep in mind that it is all about progress not perfection. You will lose the weight you need to lose to feel better and look better if you keep this mindset and commit to simply continuing on. “Think of it this way”, says one client who lost 42 lbs, “It’s not like you are starting all over again when you get on the scale and your weight is up, you are just continuing with trying to reach your goals and life goes on. If I got upset about a weight increase every time it happened, I’d never lose weight. I have to keep on moving. It’s the only way. And the sooner you realize it, the better. “
It is insight such as this that has helped me as a health coach and trainer realize that weight loss is best done in the context of joyful living. And this is the 5th mindful connection that if acquired can help you not only lose weight and keep it off, but will elevate your life in ways you’ve never imagined.
Step Three: Live joyfully while losing weight
Mind-shift needed
We change best in the context of positive living.
Action needed
Exude confidence and good cheer as you go about your weight loss journey.
Live joyfully while losing weight. Sounds a little hokey I admit, but this field of health coaching changes not just those who I assist, but it has changed me as well. Years ago, I never fully realized the impact positive living and attitude had on our ability to change. Like everyone else, I did not discount its significance, but I never gave the idea that we change best in the context of positive living the status that it deserved.
Since the time I began coaching, I’ve learned much about what positive living really means, and especially what it means in changing some of my own behaviors. What prompted me to include positive living into my own seminars is that I was seeing a pattern of how people dealt with weight loss.
Many people literally tried to make their life miserable while striving to obtain a desired weight. One 40ish male said he was going to work out 3 hours a day until he lost 20 lbs. I thought to myself at the time that reality TV was making his life miserable.
Another woman said she was not going to go out with friends until she was thin. Another client admitted that in years past she would punish herself while dieting by not letting herself go on vacation until she weighed a certain amount. Maybe these extremes are not indicative of how you lose weight, but what I know is that we have to stop the insanity of punishment as a means to better ourselves.
During times of behavior change we need to be driving ourselves in the opposite direction. We need to ask ourselves how to establish an environment that is conducive for healthy change.
Scientists know rewards are central to continued behavior change. We should be rewarding ourselves after a day, week, or month of behavior changes. Our brain functions best with a reward system and scientists have unlocked the secret that cements the newly learned brain connections so necessary for lifelong change. I tell my clients, “Go ahead. Make your environment beautiful. Reward yourself for doing a fine job. Go to the movies. Go out and enjoy your vacation. Have a party for friends and enjoy it all. What really is the point of losing weight if we are not experiencing life as it is now?”
In essence, whether our goal is to lose a few pounds or many, waiting to be happy and content with all things in our life before we begin a plan of healthy living should not be a prioroty. Go ahead and begin today. Follow these five mind-shifts, and get moving with a more enlightened, smart, and savvy weight loss approach illustrative of today’s new generation of smart weight loss losers!
Our Wealth is in Our Health,
Kim
[email protected]
904 501 6002
by IcennaEmach | Jun 20, 2011 | Uncategorized
Hi everyone,
Those of you that are regular readers know that I am both a health coach and a personal trainer. I love combining the two passions into helping my clients not only obtain a more healthful and fit lifestyle but a more savvy perspective about how to lose weight and get fit.
Every health coach is different but most good health coaches have a desire to inspire long term health change in the individual. Health coaches help the individual strategive and plan a lifestyle change until it becomes habit. Unlike many weight loss plans that offer gimmicks and expensive food programs, a good health coach has faith in his clients and knows he is capable of thoughtful change where he is not at the mercy of gimmicky short lived weight loss products.
I thought you would find it of much interest to see what a health coach letter to a client would say. I often use writing to convey cardio plans and strength training plans that are customized for the individual. I like to pay attention to the details of my client’s life and personality. This I believe provides the perfect context for integrating real change in the person being coached and or trained.
This letter/training plan below is one of many to a past client by the name of Dave. He had high bllod pressure, high triglycerides, pre-diabetes, and was 45 lbs overweight. He lost 21 lbs in 3 months. He continued to loss weight on a modified coaching plan of mine where we had phone dialogues over an additional 4 month period of time.
Dave is at his ideal weight of 172 lbs and has maintained it for 16 months. I am confident he will continue to maintain his weight and enjoy all the health and energy benefits of being lean. Take a look. If it interests you to see more letters to my clients, let me know and I will plan on posting more of them. If you are a client, I will protect your identity. Not to worry.
Hi Dave
Three days in a row with me and you lived through it! Ha Ha! Lol.
Nice work. You are doing well!
Good Things Going On:
1. 5 times up and down stairs at Serenata/ before exhausting legs.
2. 3 times up and down stairs at Serenata/after exhausting legs in gym.
3. Your wife is happy you are working out.
4. I am happy you are in a solid fitness program and continuing it on your own.
5. My dogs are happy you are doing well, and they don’t even know you!
New Stuff as a Reminder:
1. Keep the chair squats.
2. Continue working the erector spinae muscles with seated back extensions.
3. Don’t look down for too long. As the docs say, if it makes you dizzy then don’t do it! Never liked that answer, but I am thinking it is fitting.
4. Start Rowing, it’s great for posture muscles and as you increase in pace and distance it turns into a cardio exercise.
5. The right answer is always, ” I feel terrific!”
6. Fake it until you make it.
7. Make vascular appointment.
8. Notice cardio order changes – some days you will do cardio at the end of your workout.
P.S.
You wore me out trying to fatique your legs last week. Nice work on getting them strong. Use minimum of five lbs each hand on most days when doing the chair squats.
Here’s your revised schedule based on our conversation and your last training visits with me.
Day One
Rowing and Biking.
Row five minutes at any easy pace
Rest one minute.
Repeat for a total of 6 times. Let the pace feel easy and consistant.
Lat Pull Down
55 lbs/ 60 lbs/65lbs 15 reps
To back scapula retraction with thickest band. 15 reps
Go back and forth between the two exercises for a total of 3 sets.
Bicep Curls
15 lbs 10 reps. Keep chest tall and knees slightly bent.
2 sets with one minute rest inbetween.
Leg Extension to Hamstring curl back and forth 2 times each changing the weight as below and doing the same repetitions. Only do more reps on the last set of each exercise if you can while still maintaining good form.
Leg extension
50 lbs/60 lbs/70 lbs 15/12/10 reps
to
Leg Curls
40/45/55 lbs1512/10 reps.
Adductor
75 lbs 18 reps
to
Abductor
80 lbs 18 reps
repeat above
Finish with following:
1. 10 seated Back extensions with 15 lbs each hand – two sets. KEEP CHIN UP>
2. Torso twist on back holding for one minute each side.
3. 15 reverse abdominal curls
4. 10 standing knee up keeping straight psoas exercises( car practice).
5. 10 chair squats with 10lbs in each hand – 3 sets.
6. Finish with a leg press if they have it at gym Dave. You were up to 160 on ours at the Serenata Beach CLub and doing 2 sets of 15. Start light and see how their equipment feels. Find a weight that feels heavy by time you get to 15 reps. Make sure your head is back and you are pushing through the heels.
7. Psoas stretch
Finish with a 30 minute bike ride at level 4. 55-65 rpms.
Day 2
Bike 2 minutes at level 3 45-50 rpm’s
Bike 2 minutes level 4 at 50 -55 rpm’s
Bike 2 minutes level 5 at 50 55 rpm’s
Bike 20 minutes at level 3 at 60- 70 rpm’s.
Finish with one minute at quickened pace then slow and cool down for 2 minutes easy.
20 scapula retractions with heavy resistance band
10 seated toe touches keeping chin up
15 scapula retractions with heavier resistance band.
2 sets of 5 regular pushups- no girlie ones!!
Leg extension
2 sets of 10 reps
75 lbs with a minute break in between. ( no back and forth on legs today.)
Dave if you can do more on the last set then do it as long as form is good.
Leg curl
2 sets of 10 reps
60 with one minute break between.
On last set if you can do more, then do more and this will go for all machines today.
Take the full lminute break even if you feel recovered. Strength requires longer recovery to build
Adductor
95 lbs 15 reps
2 sets
minute rest between sets
Abductor
105 lbs 15 reps
2 sets
Minute rest between sets.
* Comments – take a full minute rest as we are working on strength and not endurance so you want to go into 2nd set completely rested. Doing it in this manner adds strength to legs.
Day 3
Bike 10 minutes level 3 rpms 45- 50
Bike 5 minutes level 4 at 60 – 65 rpms fast.
Bike 5 minutes level 3 at 50 -55 rpms
Bike 10 minutes at level 5 aiming to keep above 55 rpms
Easy two minute cool down.
This workout should feel difficult. To be expected. Just do the best you can and know that it is normal to feel a little wiped out.
Lat pull down
50 lbs 18 reps
1 set only
Push ups on floor
3 sets of 5. Half minute break in between.
Leg extension
50 lbs 18 reps
1 set
Leg curl
40 lbs 18 reps
1 set.
Adductor
80 lbs 20 reps
rest 30 sec.
Repeat
Abductor
95 lbs lbs 15 reps
85 lbs 15 reps
75 lbs 15 reps
*Do these right in a row Dave. No rest between. Today is an endurance day.
Standing Bicep Curl
12 lbs with tall posture 18 reps
1 set only
10 leg side raises with support
5 leg side raises with no support
10 leg kick ups with support
5 leg side raises with no support
Finish with following:
1. 10 Back extensions 15 lbs.
2. Torso twist on back holding for one minute each side.
3. 15 reverse abdominal curls
4. 10 standing knee up keeping straight psoas exercises( car practice).
raise one leg up with it bent and maintain tall posture without leaning back. Hold 5 seconds and alternate doing 7 on each side.
5. 10 chair squats with 5 lb weights in each hand.
6. walk 10 times to the side over an object for balance.
Day 4
As day one
Day 5
As day two
Day 6
As day three
Day 7
Rest. Not to be confused with sitting all day in a lazy boy and eating potato chips! Ha ha. I gotta have some fun as you know! Glad all is going well with you! Until next week. Call or e-mail if you have questions or just need to brainstorm some strategies for maintaining your weight while on your European vacation.
Enough changes to keep you progressing without getting too messy and intricate with the details. Enjoy your weekend.
Kim
www.bodysmartinc.com
904 501 6002
by IcennaEmach | May 3, 2011 | Uncategorized
Two years, nine months, and some odd days ago, I described to a friend the perfect day. I would live as the old country Italians lived. There would be no rigorously set schedules to follow. The day’s work, play, family attentions, social gatherings, and personal responsibilities would flow freely, and naturally together.
As a young adult, many of us had few major responsibilities. There were no pressing concerns other than to play, learn and do a few household choirs. The challenge for me as I described to my friend, would be to revert back to those carefree young adult days while maintaining a full time career and family responsibilities.
Today, almost three years following that conversation, the minutes and hours which define specific responsibilities are nicely blurred, and the mindset needed to live carefree continues to be ingrained. I can go about my daily life, living and breathing what I love to do while balancing out responsibilities of daily living on my own schedule.
Coming from descendants in Italy, I may have an advantage in developing this old world vision of what my life could look like, but the greater advantage I see as a health coach is the realization that healthy living involves more than just working out and eating right. Healthy living involves such simple acts as opening our homes and inviting friends and family that inspire a sense of carefree purpose and joy in our lives.
This time of year it seems is a great time to reflect on how we may beautify our homes and gardens not only for enhancing our own enjoyment and healthy living I.Q. but for our families and friend’s as well.
With the arduous workloads you will be doing to carry out your home and garden plans, I’ve devised a list of 10 stretches that you may do after the day’s work is complete. Stretching is most effective in preventing increased stiffness if it is done right after physical activity. For best results implement them twice daily until soreness/stiffness subsides.
1. Supine Back Flexion – on back bring knees to chest and wrap arms around knees.
2. Supine Back Extension – on back with knees bent, raise hips and buttocks 10 times holding for 5 seconds at the top of the extension.
3. Supine Torso Twist- on back with knees bent allow knees to fall to side of body while arms are outstretched to sides of body with palms down.
4. Supine Hamstring Stretch – on back with one knee bent and one leg straight gently pull the extended leg toward you while maintaining a straight leg. Keep head on floor.
5. Standing Torso Extension – with feet shoulder, knees slightly bent, and one hand on hip, extend opposite arm over head and lean to opposite direction keeping head up.
6. Standing Quadriceps Extension – standing extend one leg behind you and gently pull ankle toward buttocks. Keep alignment tall receiving stretch in front of thigh.
7. Standing Calf Stretch – lean into wall with one leg extended and one bent. Keeping back leg heel in contact with floor, lean into wall receiving stretch in lower calf area.
8. Standing Arm Rotations – standing with knees slightly bent, rotate both arms forward 10 times the backward 10 times in large circles.
9. Standing Chest Stretch – standing with knees bent; bring both hands behind lower back while squeezing back muscles with shoulders relaxed.
10. Standing Trapezius Stretch – standing with knees bent, allow right ear to drop to right shoulder. Reverse.
Hold all stretches for 2 sets of 30 seconds except for numbers 2 and 8.
Our Wealth is in Our Health,
Kim
