Anyone who has any problems with pains in their feet, ankles or anywhere in their lower extremities knows that it can be very debilitating. But it can also be frustrating when you are trying to loosing weight and get into shape. This makes it challenging to do anytype of cardiovascular type of exercise. When one thinks of loosing weight the first thing that pops into the their heads is to burn fat by cardio.
Well you can burn fat by building up muscle tissue as well. By building up muscle you will be increasing your metabolism and burning fat throughout the day.
When a personal has a problem with a lower portion of their body they should seek the care of a doctor. Once a doctor has said that they can exercise safely here are a few steps that they can take.
1. Start with a well balanced food diet.
2. Set a side three days a week to do an upper body Workout. Start with biceps, tricept shoulders. Get yourself into a good study routine.
3. Find a community activity that you would like to get involved in that will keep you active.
All this will be a great start. If you need specifics you should write me and I will be happy to give you specifics exercises.
Remember everyone is an individual.
Stay fit, and stay young.
Thursday, December 29, 2011
Tuesday, December 27, 2011
A look back, looking forward.
As 2011 comes to a close and we all await the start of 2012 there are many thoughts that come across my mind. What will my fitness goal be? As I undergo this massive event I think to myself what advice would I give my own clients when they ask me? I should do the same? Shouldn't I, practice what I preach?
The first thing to think about is that you should start out small. Do not bite off more then you can chew. If you have never really exercised before and you goal is to run 3 marathons, you will be setting yourself up for failure. If you start off with small weekly goals than monthly and continue to build from there you will have much more success. For example, I will go to the gym 3 days this week and do 30 minutes of cardio.
Second, remember that fitness is a lifestyle change. It is a good idea to start with a good diet that has all the main food groups in it. If you are not sure what these are you can either contact me or your local nutritionist.
Third, be patient. Think about how long it took you to get out of shape. It is not like you woke up one day and you were fit and the next day you weren't. It is a lot harder to get into shape then to get out of shape. But the benefits of being in shape out way the benefits of being out of shape.
Finally, as I mentioned earlier, that this was a lifestyle change. You need to laydown a good foundation to get results. Get involved in community events as part of your fitness goals. Tis will allow you to remain and stay active and achieve the long term goals that are generally the hardest to achieve.
The first thing to think about is that you should start out small. Do not bite off more then you can chew. If you have never really exercised before and you goal is to run 3 marathons, you will be setting yourself up for failure. If you start off with small weekly goals than monthly and continue to build from there you will have much more success. For example, I will go to the gym 3 days this week and do 30 minutes of cardio.
Second, remember that fitness is a lifestyle change. It is a good idea to start with a good diet that has all the main food groups in it. If you are not sure what these are you can either contact me or your local nutritionist.
Third, be patient. Think about how long it took you to get out of shape. It is not like you woke up one day and you were fit and the next day you weren't. It is a lot harder to get into shape then to get out of shape. But the benefits of being in shape out way the benefits of being out of shape.
Finally, as I mentioned earlier, that this was a lifestyle change. You need to laydown a good foundation to get results. Get involved in community events as part of your fitness goals. Tis will allow you to remain and stay active and achieve the long term goals that are generally the hardest to achieve.
Sunday, December 25, 2011
Saturday, December 24, 2011
Quote of the day
Life is not fair. Study harder than the nest student. Work harder than the next worker. Do not fear risk. Get to a position in life where your money works for you don't work for money. Become a man who gives, not gets.
Friday, December 23, 2011
Thursday, December 22, 2011
New years resolution
There is only two more short weeks until the end of the year. It is now time to star thinking about your plans for 2012. What are your goals? Mark Twain once said, "The secret of getting ahead is getting started". Do not procrastinate set a fitness goal. Does not matter how small. In fact, if you set your goal small you will achieve it. Better to have success. You can always set more goals.
What are your goals?
What are your goals?
Friday, December 9, 2011
Childhood and obesity, something needs to be done.
AS I WAS SEARCHING THE WEB I STUMBLED ON THIS ARTICLE AND THOUGHT THAT IS WAS INTERESTING ENOUGH TO CUT AND PASTE IT. I THOUGHT THAT IT IS AN IMPORTANT TOPIC THAT EVERYONE SHOULD BE AWEAR OF.
"In the struggle against widespread obesity that begins in early childhood, new research indicates that schools may be the best place to start a solution.
Australian researchers examined 55 interventions in previous studies and concluded that school-based programs were key in getting kids to healthy weights, and there was little evidence that these programs would have a negative effect on young students' self-images.
"Obesity prevention programs in general are not harming children," said lead author Elizabeth Waters, chair of child public health at the Melbourne School of Population Health. However, "programs that don't make a commitment to preventing body image issues might hurt children by stigmatizing overweight children or send unhealthy messages about body image," she said.
Lessons for weight loss
In developing programs for schools, Waters said that adding lessons on healthy eating, physical activity and body image to the curriculum, along with improving school lunches, making students more active during the day and supporting parents to make similar changes at home would improve children's health.
But while programs in schools may appear successful, there is less evidence, and a need for a greater focus, on children not yet in school, according to the study.
"The strongest evidence of effect is in the 0 to 5 year age group, but the majority of studies were conducted with children 6 to 12 years. So interventions implemented in the early years are effective, and need to be a priority in order to have the greatest impact," Waters said.
While older children benefit from in-school programs, weight-loss efforts may be more effective if they come earlier — in preschools, for example.
"There is a gap in the research in programs for young children," said Dr. Lloyd Werk, chief of the division of general pediatrics at Nemours Children's Hospital, and director of the Healthy Choices Clinic, a weight management program there.
"Perhaps we can work on helping young children grow with habits for their life," Werk said.
Funding needed for some interventions
The study may provide evidence for the effectiveness of weight interventions, but in the U.S., there will be some challenges that come down to funding, Werk said.
Two tactics that are not commonly done in the U.S. were recommended in the report, Werk said, are improving physical activity in schools and spending more money to provide healthier school lunches.
And a third factor, he said, is just as crucial.
"Research to date has focused primarily on interventions that can be delivered through the school or after-school programs," Werk said. But more funding may be needed to support parents at home.
For example, it's difficult, he said, to get patients dietician counseling because of a lack of insurance reimbursement.
"Both public and private insurance tend not to cover nutritional services," Werk said. It is not an issue mentioned in the report, he said, "but one we certainly need to address.""
"In the struggle against widespread obesity that begins in early childhood, new research indicates that schools may be the best place to start a solution.
Australian researchers examined 55 interventions in previous studies and concluded that school-based programs were key in getting kids to healthy weights, and there was little evidence that these programs would have a negative effect on young students' self-images.
"Obesity prevention programs in general are not harming children," said lead author Elizabeth Waters, chair of child public health at the Melbourne School of Population Health. However, "programs that don't make a commitment to preventing body image issues might hurt children by stigmatizing overweight children or send unhealthy messages about body image," she said.
In developing programs for schools, Waters said that adding lessons on healthy eating, physical activity and body image to the curriculum, along with improving school lunches, making students more active during the day and supporting parents to make similar changes at home would improve children's health.
But while programs in schools may appear successful, there is less evidence, and a need for a greater focus, on children not yet in school, according to the study.
"The strongest evidence of effect is in the 0 to 5 year age group, but the majority of studies were conducted with children 6 to 12 years. So interventions implemented in the early years are effective, and need to be a priority in order to have the greatest impact," Waters said.
While older children benefit from in-school programs, weight-loss efforts may be more effective if they come earlier — in preschools, for example.
"There is a gap in the research in programs for young children," said Dr. Lloyd Werk, chief of the division of general pediatrics at Nemours Children's Hospital, and director of the Healthy Choices Clinic, a weight management program there.
"Perhaps we can work on helping young children grow with habits for their life," Werk said.
Funding needed for some interventions
The study may provide evidence for the effectiveness of weight interventions, but in the U.S., there will be some challenges that come down to funding, Werk said.
Two tactics that are not commonly done in the U.S. were recommended in the report, Werk said, are improving physical activity in schools and spending more money to provide healthier school lunches.
And a third factor, he said, is just as crucial.
"Research to date has focused primarily on interventions that can be delivered through the school or after-school programs," Werk said. But more funding may be needed to support parents at home.
For example, it's difficult, he said, to get patients dietician counseling because of a lack of insurance reimbursement.
"Both public and private insurance tend not to cover nutritional services," Werk said. It is not an issue mentioned in the report, he said, "but one we certainly need to address.""
Tuesday, December 6, 2011
children and obesity
If our children get fit we get fit too. You should reeinforce to your children that being fit is not just moving, but it is also eating right as well. They should be eating 5 servings of fruit and vegetables a day.
Let's teach them that muscles can have a brain of their own. It is impotant to have good form. Start with desk push ups and table squats.
the desk. Hold abdominals tight to support the core (abdominals, hip, back)
of the body. Avoid arching the back or sticking the hips out. Exhale as you
contract your upper-arm muscles and extend (straighten) the elbows.
Table squats
on an imaginary chair. Keeping the chest lifted,
lower the hips down toward the floor as if your
bottom is going to touch the seat of a chair. Keep
the abdominals and back muscles contracted and
the knees over the ankle region. You should be able
to gently tap your toes (to show the weight of the
body is not too far forward). Squat down and try
to get your thighs as close to parallel to the floor
as you can. At NO time should a student work in a
painful zone. Always encourage comfortable, yet
challenging, intensities of exercise.
Do these two exercise with your children three days a this week.
Here is another activity that you can do:
You will need 6 index cards. Written on them,
Bicept curls, Quad squad, Push ups, Lunges, Overhead Presses, Front arm Raises.
Have students put ALL cards face down on floor. On your cue, direct one
student to turn over TWO cards in an attempt to MATCH them. Write a math
problem on the board (answer should not be over 20; for example, 4x3+2).
When students have a match, that team will perform that exercise the number
of repetitions indicated in the answer of the math problem. Instruct the other
student groups (the ones that didn’t have a match) to do an “aerobic” activity
in place (for example, marching, walking in place, jogging, etc.).
Do not forget to do all the exercise with your children.
Stay fit.
Let's teach them that muscles can have a brain of their own. It is impotant to have good form. Start with desk push ups and table squats.
Desk Push-up
Face the desk, hands grasping the edge of the desk. Place feet approximately
one to two feet away from desk. Lower the body until the chest touchesthe desk. Hold abdominals tight to support the core (abdominals, hip, back)
of the body. Avoid arching the back or sticking the hips out. Exhale as you
contract your upper-arm muscles and extend (straighten) the elbows.
Table squats
Stand to the side of the desk with one hand holding
onto the desk. Imagine you’re going to sit downon an imaginary chair. Keeping the chest lifted,
lower the hips down toward the floor as if your
bottom is going to touch the seat of a chair. Keep
the abdominals and back muscles contracted and
the knees over the ankle region. You should be able
to gently tap your toes (to show the weight of the
body is not too far forward). Squat down and try
to get your thighs as close to parallel to the floor
as you can. At NO time should a student work in a
painful zone. Always encourage comfortable, yet
challenging, intensities of exercise.
Do these two exercise with your children three days a this week.
Here is another activity that you can do:
You will need 6 index cards. Written on them,
Bicept curls, Quad squad, Push ups, Lunges, Overhead Presses, Front arm Raises.
Have students put ALL cards face down on floor. On your cue, direct one
student to turn over TWO cards in an attempt to MATCH them. Write a math
problem on the board (answer should not be over 20; for example, 4x3+2).
When students have a match, that team will perform that exercise the number
of repetitions indicated in the answer of the math problem. Instruct the other
student groups (the ones that didn’t have a match) to do an “aerobic” activity
in place (for example, marching, walking in place, jogging, etc.).
Do not forget to do all the exercise with your children.
Stay fit.
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