I love challenges, especially physical ones. Like this year's Warrior Dash, held recently in Crawfordsville, Indiana. I think it's because as a child, I had asthma so severe, the doctors wouldn't let me participate in any physical activity at all.
They were pretty worried I'd have an asthma attack at school, and there wouldn't be any help for me. This was back before they'd developed the rescue inhalers that are so commonplace now.
For many patients, asthma gets better as the child grows up, or goes away altogether. In my case, it got worse. So they kept me away from physical exercise and steered me towards music lessons. Years of piano, violin, and drum lessons, and it worked, too. I kind of had a gift for it, and I've never, ever had an asthma attack while playing the piano!
As I got older, they developed some drugs to try and prevent the attacks from happening, but they weren't very effective, especially in my case. The years after high school graduation were the worst.
When I was 19 and 20, I had several hospitalizations and even a couple life-threatening episodes. Part of this was due to the seriousness of the attacks, but part was due to me just having had enough.
I wanted to move. I needed to be move. Back then, I didn't understand it, but I had what experts call a "felt need" to get moving. So I did. I started martial arts and working out in the gym, despite the asthma.
I trained a lot and made some progress, but every now and then, I'd have an exercise induced asthma attack. Sometimes they were so serious that rescue inhalers couldn't help.
So I'd have to go to the hospital for breathing treatments in the ER. The respiratory therapists wheeled in this machine that looked like C3PO from Star Wars, and I'd get a 20 minute treatment. Often, I'd also get a shot of epinephrine from the nurse.
Usually, near the end of the treatment, I'd feel my airways start to open back up, and I could finally relax a little bit. But sometimes, the treatments wouldn't work, and they'd have to admit me for a day or two.
By this time, they'd developed home nebulizers so you could give yourself breathing treatments. One time, I happened to inhale some smoke while putting wood in a stove. It took two full treatments before I finally felt I wasn't going to die. Literally.
The medicine kept getting better, but it wasn't fool proof, especially if I went above a certain intensity. I remember driving to the ER after one of my earlier black belt testings. That was just the way it was. I carried inhalers everywhere, and used them all the time, but they didn't always help.
Then, about 10 years ago, they came out with a new class of preventative drugs. These actually kept the adverse chemical reactions from happening at the molecular level. It was life changing, for me and many others.
Finally, I could go as hard as I wanted, without fear of an asthma attack. I no longer had to worry about allergic reactions (most of the time). After 30 years of making sure I always had an inhaler with me, now I no longer needed one.
Suddenly, the sky was the limit. I could spar at 100% without worry. I was able to run far and even run fast. I could grapple much larger guys, and not only not gas out, but not choke out either (unless they actually choked me out)!
So I did sparring tournaments, 5K's, and then full and half marathons. Then CrossFit training, grappling tournaments, and finally, mud runs like the one last weekend.
Warrior Dash is a 5K (3.1 mi) obstacle run with a bunch of obstacles to challenge you along the way. It was also particularly muddy this year. From start to finish, the trail was covered in mud, often several inches deep. This requires extra leg effort, especially when you're going uphill. It also requires extra focus to keep your footing.
There were hundreds of participants all day long, running up and down muddy hills, crawling through trenches, climbing over walls, traversing narrow beams, jumping over fire, and slogging through the obligatory mud pit. Of course, the harder you push the pace, the more difficult it is.
This wasn't the first time I'd participated in Warrior Dash, but for some reason, it was my best one. The training leading up to the event went really well, and right from the start I felt great. So I ran right on the edge, all the way through. I can't tell you how nice it is to not have to worry about breathing. I was able to just focus on the run and having fun!
It's not the toughest mud run out there. Spartan Sprints typically have more difficult obstacles, and Tough Mudder and full Spartan Races are quite a bit longer, around 10-12 miles. I even have a friend that does 50K wilderness runs for fun. That's more than 30 miles, without trails. They simply take a compass, some snacks, and off they go.
But this Warrior Dash was very empowering for me, as it was for everyone else I talked to. There's just something about just getting dirty and sweaty. Especially with most of our time spent inside these days, sitting at computers.
For many, the goal was to come and just have a good time, while completing the course. This time for me, it was a chance to try and blast through as fast as possible (without getting injured).
I figure I'm making up for all those early days. Dad says if I could have been in athletics back then, I'd probably be a professional musician with those years of lessons. Instead, I train people in fitness and martial arts, and do Warrior Dash.
Thursday, September 18, 2014
Wednesday, September 17, 2014
HOW TO LOSE WEIGHT
I've been fortunate to work with a lot of people in the gym over the years. While many have wanted to reshape their bodies or improve their fitness and conditioning, most really just wanted to lose some weight. So how do you do it?
At this point, there are really just two approaches. You can either add some activity to your day (exercise), or you have to start watching what you eat (diet).
I've seen people get decent results with either, although it's not automatic. You have to be pretty good at it, and you have to be very disciplined. Miss a day of working out, or have a bad day with your diet, and you can easily undo the progress made the day before.
But the best results always come when people attack it from both ends. By adding activity AND watching what they eat. Here's where you have substantial power for change.
By using both strategies, you can slip a little in one area without it costing you too much. You can miss a few workouts, but if you're on it with your diet, it won't set you back too much. In fact, you can still make progress.
On the flip side, if you have a bad day with your diet but you're nailing your workouts, you're also insulated from disaster. You may not lose any weight that week, but you won't necessarily gain any either. You'll keep even.
That's why I believe the best approach is to go ahead and overhaul both areas. You don't have to be perfect at either, but you can still get good results. And if you can get good at both, watch out. You're on your way to becoming a weight loss warrior!
This approach has worked well for our latest Biggest Loser, Mark Clark. He really dialed in his diet early on and lost quite a bit of weight. Then after losing only 2 1/2 lbs last week, he doubled down on his workouts this week, even "jogging a little bit."
It worked, because he was our Week Eight winner, losing an amazing 8.0 lbs and 2.7% of his body weight. This brought his eight week total to 36.0 lbs. What's even more impressive is that he joined us in Week Two, missing the whole first week. Mark has lost 36 lbs in just 7 weeks. Now that's the way you do it!
At this point, there are really just two approaches. You can either add some activity to your day (exercise), or you have to start watching what you eat (diet).
I've seen people get decent results with either, although it's not automatic. You have to be pretty good at it, and you have to be very disciplined. Miss a day of working out, or have a bad day with your diet, and you can easily undo the progress made the day before.
But the best results always come when people attack it from both ends. By adding activity AND watching what they eat. Here's where you have substantial power for change.
By using both strategies, you can slip a little in one area without it costing you too much. You can miss a few workouts, but if you're on it with your diet, it won't set you back too much. In fact, you can still make progress.
On the flip side, if you have a bad day with your diet but you're nailing your workouts, you're also insulated from disaster. You may not lose any weight that week, but you won't necessarily gain any either. You'll keep even.
That's why I believe the best approach is to go ahead and overhaul both areas. You don't have to be perfect at either, but you can still get good results. And if you can get good at both, watch out. You're on your way to becoming a weight loss warrior!
This approach has worked well for our latest Biggest Loser, Mark Clark. He really dialed in his diet early on and lost quite a bit of weight. Then after losing only 2 1/2 lbs last week, he doubled down on his workouts this week, even "jogging a little bit."
It worked, because he was our Week Eight winner, losing an amazing 8.0 lbs and 2.7% of his body weight. This brought his eight week total to 36.0 lbs. What's even more impressive is that he joined us in Week Two, missing the whole first week. Mark has lost 36 lbs in just 7 weeks. Now that's the way you do it!
Thursday, September 11, 2014
Stick To Your Guns
"Stick to your guns." The phrase is typically used as a metaphor for not giving up on an idea. Or not stopping, once you've started something. Like a lot of old phrases, it's interesting to think about where it originally came from.
According to the McGraw-Hill Dictionary of American Idioms and Phrasal Verbs, it means "to remain firm on one's convictions, to stand up for one's rights. The dictionary refers to a soldier staying on the line, ready to fire their weapon, "even when all appears to be lost."
When you were about to be overwhelmed by a superior force, and you were clearly in danger, you still stuck to your guns. Even if all was lost.
This meant that there was a higher purpose at stake, even than your own life, or those of your compatriots. You held the line, whatever it took. If you were overrun, they could flank the main army, or take the city, and then the battle was lost.
Pretty serious stuff, I know. But does the phrase still retain it's early meaning? Does it still carry the same weight of conviction? Probably not.
So why do we still say it? Start a new diet or exercise program and someone like me will say "You've got to stick to your guns." When our kids are thinking about making a change because practices are getting tough, we tell em "You've got to stick to your guns!" And when someone challenges our position on something, we're encouraged to stand up and "Stick to our guns."
Sometimes we stick. But all too often we don't. Life intrudes, pressure comes to bear, and we yield the field. We simply give up.
But what if it were life or death? We'd hold the line. Whatever it took. When we can convince ourselves something is that important, we'll hold on. When we can find that level of commitment, we'll find a way. We'll stick to our guns!
According to the McGraw-Hill Dictionary of American Idioms and Phrasal Verbs, it means "to remain firm on one's convictions, to stand up for one's rights. The dictionary refers to a soldier staying on the line, ready to fire their weapon, "even when all appears to be lost."
When you were about to be overwhelmed by a superior force, and you were clearly in danger, you still stuck to your guns. Even if all was lost.
This meant that there was a higher purpose at stake, even than your own life, or those of your compatriots. You held the line, whatever it took. If you were overrun, they could flank the main army, or take the city, and then the battle was lost.
Pretty serious stuff, I know. But does the phrase still retain it's early meaning? Does it still carry the same weight of conviction? Probably not.
So why do we still say it? Start a new diet or exercise program and someone like me will say "You've got to stick to your guns." When our kids are thinking about making a change because practices are getting tough, we tell em "You've got to stick to your guns!" And when someone challenges our position on something, we're encouraged to stand up and "Stick to our guns."
Sometimes we stick. But all too often we don't. Life intrudes, pressure comes to bear, and we yield the field. We simply give up.
But what if it were life or death? We'd hold the line. Whatever it took. When we can convince ourselves something is that important, we'll hold on. When we can find that level of commitment, we'll find a way. We'll stick to our guns!
Buddy the Wonderdog Loses Weight
About four months ago, during a routine visit to the Vet, we got some alarming news. Our Golden Retriever, Buddy, who was fourteen months old at the time, needed to lose ten pounds. If he didn't, he would be at risk for serious illness and injuries.
We'd suspected that he was getting a little big, but we hadn't realized he needed to lose that much weight. It snuck up on us, just like it does with our own bodies. We attributed it to two things: The extremely cold winter made it hard for us to get him outside, and we'd been following the portion sizes on the dog food bag.
Now, we should have found a way to work him out despite the cold. But the dog food? That was a shocker. We didn't realize it was almost twice what he needed. I should have known better, because eating too much with no exercise always makes us humans fat. Of course it would make Buddy fat too.
So Kathy and I embarked on our new journeys as doggie nutritional coach and puppy personal trainer. She started reducing the amount of dog food, and naturally, I jumped all over the exercise part of Buddy's Biggest Loser campaign.
Originally, he was getting two cups, twice a day, as per the recommended amount in the bag. So Kathy slowly cut it back to 1 3/4 cups, then 1 1/2, and finally 1 1/4 cups per meal. He always seemed satisfied, though, because she replaced the high calorie dog food with some nutritious "filler" foods.
At breakfast, he got a sliced banana with his meal. At the same time, she started giving him 1/2 cup of sliced carrots or green beans with his afternoon meal. He gobbles them up. He also gets an apple at lunch, which is also inhaled. These fruits and vegetables give him some vitamins and minerals, and lots of fiber, which I think is helping at the other end too.
To get an idea about his workouts, I asked some friends how they ran with their dogs. They gave me some guidelines, and one told me her husband actually swims across the lake with their Golden Retriever!
Buddy had gained several pounds during the winter storms, but once Spring arrived, we started jogging outside again. At first, just five minutes did him in, but little by little, we added to it until he could go twice as long.
I have a trail about 3/4 a mile long, that runs through the woods and back up around a field. We worked up to where I could run a whole lap with him, another one without him (while he took a break), and then another with him, and so on.
He was much faster out of the gate, but I could always outlast him, especially early on. But after a couple months, I realized that while I was running, he was just really trotting, which wasn't much of a workout for him anymore. If I wanted to keep his speed up, I was going to have to try something different.
So one morning, I hopped on my mountain bike, grabbed his leash and said "Come on, Buddy!" We took off down the lane at twice our usual speed, and he was out in front leading the way. Our country lane is about a quarter mile, there and back, which is like running around the track at the football field.
Since then, we've worked up to about a mile and a half every morning out on our country road. Me on my mountain bike, with Buddy on a leash, loping along beside me. We'll go fast for awhile, and then I'll back off to give him a break, just like I do with the Biggest Loser groups and their High Intensity Interval Training.
I do have to be careful, because sometimes he gets a little excited if he spots some birds. That can lead to unexpected direction changes! He's getting better at staying on track, though. Of course we still have to pull off the road when cars come along.
He's getting stronger too. I'll often do another shorter ride with him later on the day, or I'll run with him, so he can have an easier pace. At night, we'll play chase, and rough and tumble in the house. It's like having a lion coming at you, without the claws and fangs, of course. Just a big wet, slobbery tongue!
We had Buddy clipped so he could take the heat better, and with eight pounds off, he's looking pretty trim. As we move into the fall season, he's becoming quite the doggy athlete and his agility is astonishing. We just had his follow up visit, and the vet was very happy with his turnaround.
Over the years, I've seen lots of people lose weight by getting moving and watching what they ate. But this is the first time I helped an overweight doggie do it. Now Buddy's got his body back, and he's going to keep it that way, too!
Sent from my iPhone
We'd suspected that he was getting a little big, but we hadn't realized he needed to lose that much weight. It snuck up on us, just like it does with our own bodies. We attributed it to two things: The extremely cold winter made it hard for us to get him outside, and we'd been following the portion sizes on the dog food bag.
Now, we should have found a way to work him out despite the cold. But the dog food? That was a shocker. We didn't realize it was almost twice what he needed. I should have known better, because eating too much with no exercise always makes us humans fat. Of course it would make Buddy fat too.
So Kathy and I embarked on our new journeys as doggie nutritional coach and puppy personal trainer. She started reducing the amount of dog food, and naturally, I jumped all over the exercise part of Buddy's Biggest Loser campaign.
Originally, he was getting two cups, twice a day, as per the recommended amount in the bag. So Kathy slowly cut it back to 1 3/4 cups, then 1 1/2, and finally 1 1/4 cups per meal. He always seemed satisfied, though, because she replaced the high calorie dog food with some nutritious "filler" foods.
At breakfast, he got a sliced banana with his meal. At the same time, she started giving him 1/2 cup of sliced carrots or green beans with his afternoon meal. He gobbles them up. He also gets an apple at lunch, which is also inhaled. These fruits and vegetables give him some vitamins and minerals, and lots of fiber, which I think is helping at the other end too.
To get an idea about his workouts, I asked some friends how they ran with their dogs. They gave me some guidelines, and one told me her husband actually swims across the lake with their Golden Retriever!
Buddy had gained several pounds during the winter storms, but once Spring arrived, we started jogging outside again. At first, just five minutes did him in, but little by little, we added to it until he could go twice as long.
I have a trail about 3/4 a mile long, that runs through the woods and back up around a field. We worked up to where I could run a whole lap with him, another one without him (while he took a break), and then another with him, and so on.
He was much faster out of the gate, but I could always outlast him, especially early on. But after a couple months, I realized that while I was running, he was just really trotting, which wasn't much of a workout for him anymore. If I wanted to keep his speed up, I was going to have to try something different.
So one morning, I hopped on my mountain bike, grabbed his leash and said "Come on, Buddy!" We took off down the lane at twice our usual speed, and he was out in front leading the way. Our country lane is about a quarter mile, there and back, which is like running around the track at the football field.
Since then, we've worked up to about a mile and a half every morning out on our country road. Me on my mountain bike, with Buddy on a leash, loping along beside me. We'll go fast for awhile, and then I'll back off to give him a break, just like I do with the Biggest Loser groups and their High Intensity Interval Training.
I do have to be careful, because sometimes he gets a little excited if he spots some birds. That can lead to unexpected direction changes! He's getting better at staying on track, though. Of course we still have to pull off the road when cars come along.
He's getting stronger too. I'll often do another shorter ride with him later on the day, or I'll run with him, so he can have an easier pace. At night, we'll play chase, and rough and tumble in the house. It's like having a lion coming at you, without the claws and fangs, of course. Just a big wet, slobbery tongue!
We had Buddy clipped so he could take the heat better, and with eight pounds off, he's looking pretty trim. As we move into the fall season, he's becoming quite the doggy athlete and his agility is astonishing. We just had his follow up visit, and the vet was very happy with his turnaround.
Over the years, I've seen lots of people lose weight by getting moving and watching what they ate. But this is the first time I helped an overweight doggie do it. Now Buddy's got his body back, and he's going to keep it that way, too!
Sent from my iPhone
Saturday, September 06, 2014
BIGGEST LOSER "21" -- WEEK SIX
Our latest group in Biggest Loser "21" has just reached the halfway point of their twelve week journey. It's a real milestone for several reasons.
With half the course behind them, they've shown they can stick. There are always lots of things to pull us off track. But if they can make it halfway, they can finish, no matter what comes up.
By now, they've got their diet dialed in. Remember, this is a diet that's really no diet. Eating right just means eating the right things, in the right amounts. It also means avoiding the junk.
The group has also gotten used to working out. By now, it may even be a habit. They've learned how to use the weight machines, along with several dumbbell free weight routines.
They've had a variety of cardio workouts on the Treadmills, Ellipticals, Rowers and Bikes. They've also learned how to push themselves with several different High Intensity Interval Training workouts. They've even had a Kickboxing workout.
So for most of them, they simply need to keep doing what they're doing. Whether they're averaging one pound or five pounds a week, it's becoming predictable to them. All they have to do is maintain their discipline and stay the course.
That said, there's a wrinkle that often comes up in the second half of the program. Weight loss begins to slow down and motivation starts to falter. The plateau that follows can either crush you, or propel you on to something more.
At this point, you have to take action to help you get past it. Regroup when you've made mistakes. Double down on things you know that work. And keep looking for new ways to shake things up.
Above all, remember that old saying: "Winners never quit, and quitters never win." The participants that can find a way to do this will not only finish their program, but they'll finish with style!
Our Week Six Winner of Biggest Loser "23" was Krista Krabel, who lost 3.6 lbs and 1.6% of her body weight. Polly Colter was second, losing 2.1 lbs and 1.4%, and Dale Colter placed third, losing 1.4 lbs. Shelly and Keith Borchers were fourth and fifth, both losing a pound.
With half the course behind them, they've shown they can stick. There are always lots of things to pull us off track. But if they can make it halfway, they can finish, no matter what comes up.
By now, they've got their diet dialed in. Remember, this is a diet that's really no diet. Eating right just means eating the right things, in the right amounts. It also means avoiding the junk.
The group has also gotten used to working out. By now, it may even be a habit. They've learned how to use the weight machines, along with several dumbbell free weight routines.
They've had a variety of cardio workouts on the Treadmills, Ellipticals, Rowers and Bikes. They've also learned how to push themselves with several different High Intensity Interval Training workouts. They've even had a Kickboxing workout.
So for most of them, they simply need to keep doing what they're doing. Whether they're averaging one pound or five pounds a week, it's becoming predictable to them. All they have to do is maintain their discipline and stay the course.
That said, there's a wrinkle that often comes up in the second half of the program. Weight loss begins to slow down and motivation starts to falter. The plateau that follows can either crush you, or propel you on to something more.
At this point, you have to take action to help you get past it. Regroup when you've made mistakes. Double down on things you know that work. And keep looking for new ways to shake things up.
Above all, remember that old saying: "Winners never quit, and quitters never win." The participants that can find a way to do this will not only finish their program, but they'll finish with style!
Our Week Six Winner of Biggest Loser "23" was Krista Krabel, who lost 3.6 lbs and 1.6% of her body weight. Polly Colter was second, losing 2.1 lbs and 1.4%, and Dale Colter placed third, losing 1.4 lbs. Shelly and Keith Borchers were fourth and fifth, both losing a pound.
Tuesday, August 26, 2014
CHANGE YOUR THINKING
"If you do what you always do, you'll get what you've always got." I'm not sure who said it, but I've sure found it to be true.
Albert Einstein defined insanity as "doing the same thing but expecting a different result." Thomas Edison did hundreds of experiments, all slightly different, before creating a light bulb that worked. Both changed the world.
Whether you're just trying to get active and change your eating, or you're already active and trying to break through a plateau, something is probably going to have to change. We can't keep doing the same things but expect a different result.
So what needs to change? I think it starts with our thinking. We have to first realize there's a problem, before we can solve it. And then we have to realize that what we've been doing isn't working, or isn't working well enough. Sometimes, that's tough to admit.
If you're not satisfied, that could be a beginning. It means you just might be ready. So ask yourself these questions: What do you want to accomplish? What small changes can you make today that could lead to big changes later? And what's holding you back?
If you can change your thinking just a little bit, you might be able to stop doing what you've always done. And you just might be able to stop getting what you've always got!
Our Biggest Losers have made some changes, especially our Week Five winners. Brooke Bartley won first place, losing 8.0 lbs and 3.8% of her body weight. Mark Clark was second, losing another 5.6 lbs and 1.8%, and Krista Krable came in third, losing 2.3 lbs and 1.0%.
Albert Einstein defined insanity as "doing the same thing but expecting a different result." Thomas Edison did hundreds of experiments, all slightly different, before creating a light bulb that worked. Both changed the world.
Whether you're just trying to get active and change your eating, or you're already active and trying to break through a plateau, something is probably going to have to change. We can't keep doing the same things but expect a different result.
So what needs to change? I think it starts with our thinking. We have to first realize there's a problem, before we can solve it. And then we have to realize that what we've been doing isn't working, or isn't working well enough. Sometimes, that's tough to admit.
If you're not satisfied, that could be a beginning. It means you just might be ready. So ask yourself these questions: What do you want to accomplish? What small changes can you make today that could lead to big changes later? And what's holding you back?
If you can change your thinking just a little bit, you might be able to stop doing what you've always done. And you just might be able to stop getting what you've always got!
Our Biggest Losers have made some changes, especially our Week Five winners. Brooke Bartley won first place, losing 8.0 lbs and 3.8% of her body weight. Mark Clark was second, losing another 5.6 lbs and 1.8%, and Krista Krable came in third, losing 2.3 lbs and 1.0%.
Wednesday, August 20, 2014
Staying Focused and Beating Fatigue Helps With Both Muscle & Money!
I love training. Any type of training. Especially if it will help me get better at something I'm interested in. Or learn something I need to learn.
In a couple weeks, I'm going to start some training for my brain, and my heart: Dave Ramsey's Financial Peace University (FPU). It's designed to help people exercise their financial muscles. Over the last 20 years, Dave has helped millions of people turn things around, and become debt free.
Kathy and I are no strangers to Dave's program. Several years ago it helped us pay off thousands of dollars of personal debt, and develop a nice safety net. We'd built up our financial muscles, and gone on the cash only diet.
But somewhere along the way, I got off track. Little by little, I started letting debt creep back in. I was wanting to keep improving things at the gym with new equipment, and the like.
We still kept our financial workouts going to some degree, and paid cash for a lot of the improvements. But some things were just too big to cash flow. There was also the matter of some improvements at home too. Dave would not be very happy.
I've often talked about people losing 100 lbs and then gaining it back again. How could they do that? But isn't this just about the same thing? Working so hard for so long, toward becoming debt free, how is it possible to take your eye off the ball like that?
I think it comes down to a loss of focus. This happens all the time with people trying to maintain their weight, or keep an exercise program going. Whatever it is we're wanting at that moment becomes more important than what we've worked so hard for. We lose our gazelle intensity, as Dave calls it.
Sometimes we just get tired, too. Fatigue sets in. A little break seems like it won't really hurt us, since we're just taking a break for a little while. But a few days become a few weeks, and then a few months, and old habits come back, along with old problems.
So what's the solution? Just like in the gym, and with weight loss, you have to reach a level of disgust before you can start turning things around. You have to be sick and tired of being sick and tired. You have to be disgusted with how things are.
For the millions of people Dave has helped with FPU, they got disgusted with living paycheck to paycheck, and struggling to make ends meet. They were disgusted with their debt. They wanted their lives to be better. They wanted to rule their money instead of their money ruling them. Some, like me, have done it before and just want a restart.
I found out our church was going to offer the nine week program and knew it was time for me to jump back in with both feet. So just like our Biggest Losers, I'm going to join a different group of losers, all working together toward the same goal. We're going to exercise some financial muscle and lose some debt!
Since I've done it before, I'm going to be coordinating the program, but I'll be doing it with them, just like in our Boot Camp classes. And just like our Biggest Losers, I'm looking forward to being a little bit lighter in a few months!
Speaking of Biggest Losers, our Week Four Winner was Mark Clark, who lost 5.0 lbs and 1.6% of his body weight. Second place went to Brian Blair, who lost 4.4 lbs and 1.4%. Tiffany Gann took third, with 2.4 lbs and 1.0%, and Krista Krabel finished fourth, losing 1.7 lbs and 0.8%.
In a couple weeks, I'm going to start some training for my brain, and my heart: Dave Ramsey's Financial Peace University (FPU). It's designed to help people exercise their financial muscles. Over the last 20 years, Dave has helped millions of people turn things around, and become debt free.
Kathy and I are no strangers to Dave's program. Several years ago it helped us pay off thousands of dollars of personal debt, and develop a nice safety net. We'd built up our financial muscles, and gone on the cash only diet.
But somewhere along the way, I got off track. Little by little, I started letting debt creep back in. I was wanting to keep improving things at the gym with new equipment, and the like.
We still kept our financial workouts going to some degree, and paid cash for a lot of the improvements. But some things were just too big to cash flow. There was also the matter of some improvements at home too. Dave would not be very happy.
I've often talked about people losing 100 lbs and then gaining it back again. How could they do that? But isn't this just about the same thing? Working so hard for so long, toward becoming debt free, how is it possible to take your eye off the ball like that?
I think it comes down to a loss of focus. This happens all the time with people trying to maintain their weight, or keep an exercise program going. Whatever it is we're wanting at that moment becomes more important than what we've worked so hard for. We lose our gazelle intensity, as Dave calls it.
Sometimes we just get tired, too. Fatigue sets in. A little break seems like it won't really hurt us, since we're just taking a break for a little while. But a few days become a few weeks, and then a few months, and old habits come back, along with old problems.
So what's the solution? Just like in the gym, and with weight loss, you have to reach a level of disgust before you can start turning things around. You have to be sick and tired of being sick and tired. You have to be disgusted with how things are.
For the millions of people Dave has helped with FPU, they got disgusted with living paycheck to paycheck, and struggling to make ends meet. They were disgusted with their debt. They wanted their lives to be better. They wanted to rule their money instead of their money ruling them. Some, like me, have done it before and just want a restart.
I found out our church was going to offer the nine week program and knew it was time for me to jump back in with both feet. So just like our Biggest Losers, I'm going to join a different group of losers, all working together toward the same goal. We're going to exercise some financial muscle and lose some debt!
Since I've done it before, I'm going to be coordinating the program, but I'll be doing it with them, just like in our Boot Camp classes. And just like our Biggest Losers, I'm looking forward to being a little bit lighter in a few months!
Speaking of Biggest Losers, our Week Four Winner was Mark Clark, who lost 5.0 lbs and 1.6% of his body weight. Second place went to Brian Blair, who lost 4.4 lbs and 1.4%. Tiffany Gann took third, with 2.4 lbs and 1.0%, and Krista Krabel finished fourth, losing 1.7 lbs and 0.8%.
Wednesday, August 13, 2014
WHAT LIGHTS YOUR FIRE?
I've seen a lot of people come and go over the years at the gym. Some move on to another place, or even get some equipment at home, which is perfectly fine. But all too often, they simply quit working out altogether.
Now I know it's tough when you're busy, but I also know plenty of busy people who've found a way to carve out time for their training. Because for them, it's not just a workout, it's training. They're working hard to accomplish something specific.
It might be to get bigger or stronger. Or it could be to get smaller. Both are worthy goals that require lots of dedication and a strong commitment. But once in awhile, they get interested in a particular sport or event.
This extra level of interest in something specific gives them a real advantage. They don't ever want to miss, because they're constantly trying to improve. After all, they're in training.
Here are some things I've seen people prepare for, in just the last month or two. 5K races like the Color Run, 1/2 and full marathons, Warrior Dash and the Spartan Sprint (5K with obstacles). Tough Mudder (10-12 mile obstacle course), Steeple Chase, and Long Distance Bicycle Rides (across a state, or even several states). Soft Ball Season, College Baseball, Mixed Martial Arts (MMA) fights, JiuJitsu tournaments, Golf Season, Gymnastics, Cheerleading, and Taekwondo tourneys. Weight loss in Biggest Losers, BooT CamP Workouts (both kids and adults), body-building, strength training, and even weight lifting competitions!
As you can see, it's a pretty diverse group of events. Some people are trying to win their event while others are trying to improve their performance. Still others are simply trying to finish their first event. But they all have something in common. They're committed to their training. They never miss. As a result, they're also getting and staying fit.
I think the key to their success is they've found something specific that interests them. Sometimes they want a new challenge to test themselves with, so they switch gears and start training for that. Whatever the reason, it keeps them training, and that keeps them fit.
Don't get me wrong, it's perfectly fine to just go and workout. Lots of people do that too. They're getting healthy and that's the main thing. But if you can find something that lights a fire under you, THAT will give you staying power!
Some people working on their training include our Week Three Biggest Losers. Tiffany Gann took first place, losing 3.8 lbs and 1.6% of her body weight; Krista Krabel finished second, losing 3.2 lbs and 1.4%; and Jacqi Trowbridge was third, losing 1.8 lbs and 1.2%.
Now I know it's tough when you're busy, but I also know plenty of busy people who've found a way to carve out time for their training. Because for them, it's not just a workout, it's training. They're working hard to accomplish something specific.
It might be to get bigger or stronger. Or it could be to get smaller. Both are worthy goals that require lots of dedication and a strong commitment. But once in awhile, they get interested in a particular sport or event.
This extra level of interest in something specific gives them a real advantage. They don't ever want to miss, because they're constantly trying to improve. After all, they're in training.
Here are some things I've seen people prepare for, in just the last month or two. 5K races like the Color Run, 1/2 and full marathons, Warrior Dash and the Spartan Sprint (5K with obstacles). Tough Mudder (10-12 mile obstacle course), Steeple Chase, and Long Distance Bicycle Rides (across a state, or even several states). Soft Ball Season, College Baseball, Mixed Martial Arts (MMA) fights, JiuJitsu tournaments, Golf Season, Gymnastics, Cheerleading, and Taekwondo tourneys. Weight loss in Biggest Losers, BooT CamP Workouts (both kids and adults), body-building, strength training, and even weight lifting competitions!
As you can see, it's a pretty diverse group of events. Some people are trying to win their event while others are trying to improve their performance. Still others are simply trying to finish their first event. But they all have something in common. They're committed to their training. They never miss. As a result, they're also getting and staying fit.
I think the key to their success is they've found something specific that interests them. Sometimes they want a new challenge to test themselves with, so they switch gears and start training for that. Whatever the reason, it keeps them training, and that keeps them fit.
Don't get me wrong, it's perfectly fine to just go and workout. Lots of people do that too. They're getting healthy and that's the main thing. But if you can find something that lights a fire under you, THAT will give you staying power!
Some people working on their training include our Week Three Biggest Losers. Tiffany Gann took first place, losing 3.8 lbs and 1.6% of her body weight; Krista Krabel finished second, losing 3.2 lbs and 1.4%; and Jacqi Trowbridge was third, losing 1.8 lbs and 1.2%.
Tuesday, August 05, 2014
SALUTE TO THE 2014 CROSSFIT GAMES
Last weekend I had a chance to watch the 2014 CrossFit Games on ESPN. In a word, Wow! I've watched it every year it's aired, and each season they take it up to a whole new level.
They say the athletes are the "Fittest Men and Women on Earth." It's probably true. There are certainly some amazing athletes doing triathlons, ultra endurance runs, and the Ninja Warrior series on NBC right now. But nowhere else are they moving not just their bodies, but significant weights too, and doing it quickly, repeatedly, over such a wide variety of challenges.
The philosophy behind CrossFit is not specialize in any one event or sport. Instead, they train as generalists, preparing for a variety of challenges. It's a good philosophy that has led to wide acceptance across the globe. CrossFit gyms have popped up all over, from what they call "boxes" with minimal equipment, to full scale centers that add this style of training to their traditional equipment.
I've been aware of CrossFit for about eight years now. For three years or so, most of my personal workouts were CrossFit routines, and I used them for many of our Boot Camp group workouts too. Over the past couple years, I've pulled back a little bit though. As a trainer with an M.A. in Exercise Physiology, I've come to feel that a couple of these workouts a week is more than enough for most people. At 52, it's sufficient for me too.
While it's true that CrossFit allows (and encourages) you to scale the weights down to fit your fitness level, I think it might be a little much for the average person, especially if they're a little older, or have shoulder, knee, or back issues. Balancing this style of training with other less intense workouts seems to work better for the larger population, and for our Boot Camps as well.
Still, there's nothing like a CrossFit style workout to push you. And if you're wanting to improve your overall athletic performance, there's probably nothing better. I would caution you to take it easy, and not push too hard too soon, because that can lead to injuries. It's also extremely important to learn the proper techniques, especially for the Olympic Lifts with the barbell, for this can help keep you safe.
That being said, if you're wanting to see something special, I'd encourage you to look for replays of the 2014 CrossFit Games on ESPN. These are the best of the best in the world, both men and women, and you will be amazed at what they can do.
This week, I wanted to give our Boot Camp warriors a little feel of the games so I cooked up several new workouts for them. They're a little long, compared to most CrossFit workouts, but Boot Camp is 30-45 minutes. This workout definitely left them feeling smoked! Here's the first one that they did Monday night:
1. Run 1/4 mile
2. 30 pull-ups (modified if necessary)
3. 40 Wall Ball shots
4. Row 500 meters
5. 50 push-ups (modified if necessary)
(3x)
As you can imagine, this wasn't easy. It took me all of 35:36, going full bore, and there were a couple times I had to pause, during the last round. If you decide to try it, make sure you know how to do everything correctly, and that you pace yourself the first time. Also, make sure you've had something to eat about 45 minutes before working out!
This week's Biggest Losers are learning how to push themselves too. Our Week Two winner was Mark Clark, who lost an amazing 11.8 lbs and 3.2% of his body weight. Brian Blair finished second, losing 6.6 lbs and 2.1%, and third place went to Shelly Borchers, who lost 4.0 lbs and 2.0%.
They say the athletes are the "Fittest Men and Women on Earth." It's probably true. There are certainly some amazing athletes doing triathlons, ultra endurance runs, and the Ninja Warrior series on NBC right now. But nowhere else are they moving not just their bodies, but significant weights too, and doing it quickly, repeatedly, over such a wide variety of challenges.
The philosophy behind CrossFit is not specialize in any one event or sport. Instead, they train as generalists, preparing for a variety of challenges. It's a good philosophy that has led to wide acceptance across the globe. CrossFit gyms have popped up all over, from what they call "boxes" with minimal equipment, to full scale centers that add this style of training to their traditional equipment.
I've been aware of CrossFit for about eight years now. For three years or so, most of my personal workouts were CrossFit routines, and I used them for many of our Boot Camp group workouts too. Over the past couple years, I've pulled back a little bit though. As a trainer with an M.A. in Exercise Physiology, I've come to feel that a couple of these workouts a week is more than enough for most people. At 52, it's sufficient for me too.
While it's true that CrossFit allows (and encourages) you to scale the weights down to fit your fitness level, I think it might be a little much for the average person, especially if they're a little older, or have shoulder, knee, or back issues. Balancing this style of training with other less intense workouts seems to work better for the larger population, and for our Boot Camps as well.
Still, there's nothing like a CrossFit style workout to push you. And if you're wanting to improve your overall athletic performance, there's probably nothing better. I would caution you to take it easy, and not push too hard too soon, because that can lead to injuries. It's also extremely important to learn the proper techniques, especially for the Olympic Lifts with the barbell, for this can help keep you safe.
That being said, if you're wanting to see something special, I'd encourage you to look for replays of the 2014 CrossFit Games on ESPN. These are the best of the best in the world, both men and women, and you will be amazed at what they can do.
This week, I wanted to give our Boot Camp warriors a little feel of the games so I cooked up several new workouts for them. They're a little long, compared to most CrossFit workouts, but Boot Camp is 30-45 minutes. This workout definitely left them feeling smoked! Here's the first one that they did Monday night:
1. Run 1/4 mile
2. 30 pull-ups (modified if necessary)
3. 40 Wall Ball shots
4. Row 500 meters
5. 50 push-ups (modified if necessary)
(3x)
As you can imagine, this wasn't easy. It took me all of 35:36, going full bore, and there were a couple times I had to pause, during the last round. If you decide to try it, make sure you know how to do everything correctly, and that you pace yourself the first time. Also, make sure you've had something to eat about 45 minutes before working out!
This week's Biggest Losers are learning how to push themselves too. Our Week Two winner was Mark Clark, who lost an amazing 11.8 lbs and 3.2% of his body weight. Brian Blair finished second, losing 6.6 lbs and 2.1%, and third place went to Shelly Borchers, who lost 4.0 lbs and 2.0%.
Wednesday, July 30, 2014
BIGGEST LOSER "21" -- WEEK ONE: "GETTING STARTED"
This marks the end of Week One for Biggest Loser "21" so now we're really underway! They completed their initial weigh-in, assessment, and fitness testing a week ago, and it was pretty eye-opening. They did a minute each of push-ups, body squats, and sit-ups, and a minute of Mountain Climbers, Burpees, Kettlebell Swings, Battle Rope, and Ball Smacks.
A minute of the basics is tough enough, but a minute of the advanced exercises is very hard, even for experienced people. For most of them, 30 seconds did them in, but it will get much easier after 12 weeks of training.
You know how it is when you start something new that you've been really wanting to do? You're excited about the new beginning and all the possibilities. But you're also a little nervous, wondering if you can do it, and you don't want to mess it up.
That's typically how it is for the first group workout, but it went fine. They started with a five minute cardio warmup, and then did 10 minutes of Interval Training (a minute of cardio where you really push, followed by a minute where you back off to recover).
We took a little break to look at their daily calorie logs and talk about getting their food intake right. Most men eat too much, and most women don't eat enough. The trick is getting what you need. So we worked on creating a daily calorie deficit that will let them burn fat for fuel.
Women tend to do very well around 1,500-1,650 calories a day, and most men will lose weight at around 2,000-2,400 calories a day. This will give them enough to feel satisfied, and fuel their day, including workouts.
Finally, we jumped into a 13-station full body circuit. Machines are a pretty good way to get started because they're simple and safe. Later, they'll transition to dumbbells and free weights where they'll have to control and guide the weights.
This time, they did all 13 machines with a weight they could keep doing for a minute. If it got too difficult, they lowered the amount of weight. After a minute, they quickly moved to the next station, which worked a different group of muscles. It only took about 15 minutes, raising their total workout time to just a half hour.
Our Week One Biggest Loser was Dale Colter, who lost 5.0 lbs and 2.2% of his body weight. Shelly Borchers was second, losing 4.2 lbs and 2.1%. Polly Colter finished third, losing 3.2 lbs and 1.6%.
Next week, we'll modify their workouts to increase the level of difficulty, and start working on how to put good meals together. I'll give you updates from time-to-time in case you'd like to follow along!
A minute of the basics is tough enough, but a minute of the advanced exercises is very hard, even for experienced people. For most of them, 30 seconds did them in, but it will get much easier after 12 weeks of training.
You know how it is when you start something new that you've been really wanting to do? You're excited about the new beginning and all the possibilities. But you're also a little nervous, wondering if you can do it, and you don't want to mess it up.
That's typically how it is for the first group workout, but it went fine. They started with a five minute cardio warmup, and then did 10 minutes of Interval Training (a minute of cardio where you really push, followed by a minute where you back off to recover).
We took a little break to look at their daily calorie logs and talk about getting their food intake right. Most men eat too much, and most women don't eat enough. The trick is getting what you need. So we worked on creating a daily calorie deficit that will let them burn fat for fuel.
Women tend to do very well around 1,500-1,650 calories a day, and most men will lose weight at around 2,000-2,400 calories a day. This will give them enough to feel satisfied, and fuel their day, including workouts.
Finally, we jumped into a 13-station full body circuit. Machines are a pretty good way to get started because they're simple and safe. Later, they'll transition to dumbbells and free weights where they'll have to control and guide the weights.
This time, they did all 13 machines with a weight they could keep doing for a minute. If it got too difficult, they lowered the amount of weight. After a minute, they quickly moved to the next station, which worked a different group of muscles. It only took about 15 minutes, raising their total workout time to just a half hour.
Our Week One Biggest Loser was Dale Colter, who lost 5.0 lbs and 2.2% of his body weight. Shelly Borchers was second, losing 4.2 lbs and 2.1%. Polly Colter finished third, losing 3.2 lbs and 1.6%.
Next week, we'll modify their workouts to increase the level of difficulty, and start working on how to put good meals together. I'll give you updates from time-to-time in case you'd like to follow along!
Tuesday, July 22, 2014
TEN STEPS TO SUCCESS, IN WEIGHT LOSS AND LIFE!
Over the years, I've been fortunate to work with a wide variety of people with many different goals. I've seen dozens of Karate Kids who've spent several years to achieve their Black Belts. I've also seen hundreds of adults take off tremendous amounts of weight in just 12 weeks, and 20 different Biggest Loser groups.
What I've come to realize is that even though their goals are diverse, the process is pretty much the same. I was reminded of this recently when doing some planning for our new group of Karate for Kids students and our Biggest Loser "21" group which is also just getting underway. So here are 10 steps that will help each of these groups of kids and adults get where they want to go:
1. Know what you want. You have to have a goal. It's impossible to set course if you don't have a destination.
2. Have a burning desire. Without that fire, you won't have the staying power to go the distance. Especially when other things come up. And they always come up.
3. Get more information. Dreams are great, but they're just that: Dreams. But when you get specific information, you can have a plan.
4. Find someone who knows how to do it. Ideally, someone who's actually done it. Even better, someone who's helped others do it too.
5. Just get started. Too many people sit on the fence, afraid to make that jump. But even with desire and a plan, nothing will happen until you get started.
6. Set smaller, bite-sized goals. Keep the big picture in mind, but focus on the short-term immediate goals. Knock them out one at a time and check them off your list. This will give you some momentum, and a sense of accomplishment too.
7. Review your progress from time to time. Compare it with others to see if you're on track. If you've missed a step or two, figure out what went wrong and redouble your efforts.
8. Stay focused. Lots of things will happen that can throw you off track. Life intrudes. Always. You have to keep the fire, and stay focused.
9. Celebrate success. Even the little ones, and not just your own. Celebrate others' successes too. It's easy to get discouraged, so look for the silver lining in things. Stop the negative self-talk.
10. Never give up. No matter what. You've probably heard "Quitters never win, and winners never quit." I've never seen a single person who got what they wanted by quitting, but I've seen hundreds get what they want by simply not giving up! A loss doesn't mean it's over. It means the journey is just beginning.
I know the article has been about 10 steps, but there's actually one more. A big one. Sometimes we just can't do it on our own. In times like that, prayer can make all the difference. I've found that to be true, and know plenty of others who've done it too. In fact, it can often make the other steps easier.
Some people who've taken the first few steps include our newest group of Biggest Losers. Good luck on your new journey. I'm looking forward to celebrating your successes over the next 12 weeks!
What I've come to realize is that even though their goals are diverse, the process is pretty much the same. I was reminded of this recently when doing some planning for our new group of Karate for Kids students and our Biggest Loser "21" group which is also just getting underway. So here are 10 steps that will help each of these groups of kids and adults get where they want to go:
1. Know what you want. You have to have a goal. It's impossible to set course if you don't have a destination.
2. Have a burning desire. Without that fire, you won't have the staying power to go the distance. Especially when other things come up. And they always come up.
3. Get more information. Dreams are great, but they're just that: Dreams. But when you get specific information, you can have a plan.
4. Find someone who knows how to do it. Ideally, someone who's actually done it. Even better, someone who's helped others do it too.
5. Just get started. Too many people sit on the fence, afraid to make that jump. But even with desire and a plan, nothing will happen until you get started.
6. Set smaller, bite-sized goals. Keep the big picture in mind, but focus on the short-term immediate goals. Knock them out one at a time and check them off your list. This will give you some momentum, and a sense of accomplishment too.
7. Review your progress from time to time. Compare it with others to see if you're on track. If you've missed a step or two, figure out what went wrong and redouble your efforts.
8. Stay focused. Lots of things will happen that can throw you off track. Life intrudes. Always. You have to keep the fire, and stay focused.
9. Celebrate success. Even the little ones, and not just your own. Celebrate others' successes too. It's easy to get discouraged, so look for the silver lining in things. Stop the negative self-talk.
10. Never give up. No matter what. You've probably heard "Quitters never win, and winners never quit." I've never seen a single person who got what they wanted by quitting, but I've seen hundreds get what they want by simply not giving up! A loss doesn't mean it's over. It means the journey is just beginning.
I know the article has been about 10 steps, but there's actually one more. A big one. Sometimes we just can't do it on our own. In times like that, prayer can make all the difference. I've found that to be true, and know plenty of others who've done it too. In fact, it can often make the other steps easier.
Some people who've taken the first few steps include our newest group of Biggest Losers. Good luck on your new journey. I'm looking forward to celebrating your successes over the next 12 weeks!
Thursday, July 17, 2014
BIGGEST LOSER "20" FINAL RESULTS
Last week, Biggest Loser "20" ended with Christy Henry losing 46.2 lbs for first place. Brian Bradley finished second, losing 43.2 lbs, and Lori Hollingsworth was third, losing 27.3 lbs. We also covered "building hedges", and staying accountable, to give them some tools for keeping the weight off.
This week, I thought you might like to know how some of the other participants did. Twenty-two people started the 12-week program, and twelve made the final weigh-in. Of those that didn't finish, I can think of at least three who are still working on it, and haven't actually quit. They just didn't make the weigh-in for one reason or another.
Typically, 50% of the people finish the 12 weeks, so the 54% completion ratio was a little better than usual. I'm not sure why that was the case this time, but it's always good to see. When I polled the finishers, a common theme was "I just don't quit."
Several participants spoke about their support system. Both Christy and Lori (1st and 3rd place) said they relied on each other for motivation. Brian did the 12 weeks along with his 13 year old daughter, and says she helped give him the push he needed to finish in second place.
Several others had nice results too. Cheryl Funkhouser finished in fourth place, losing 19.2 lbs, and Heather Watson was fifth, with 17.6 lbs. Both were pretty happy, especially after interesting starts. Cheryl had to be talked into doing Biggest Loser "20" by her sister, and Heather had a serious ankle sprain in the 1st workout!
Pam Kelly took sixth, losing 23.6 lbs; Brad Adams was seventh, with 25.1 lbs; and Matt Murphy finished eighth, at 25.1 lbs. Brian's daughter Bailey lost 10.2 lbs for ninth place, and Sarah Mitchell was tenth with 5.8 lbs. This was Sarah's second Biggest Loser in a row, and both her and Bailey had the least to lose, as they were already close to their goal weight.
Other notable accomplishments include several ladies dropping 2-3 dress sizes, and guys dropping 2 pants sizes. One individual lost 21" over their body during the 12 weeks. There was dramatic improvement in the physical post-tests too. It was common for people to take 2-3 minutes off their 1 mile walk/run time, and one even took off 8 minutes!
It was routine for the group to get 10-12 more reps of each exercise in a minute. But the biggest improvement was Lori's ability to do Battle Ropes and Mountain Climbers. She doubled her output in both, and never had to stop for any breaks!
These results were typical of the improvements people have been able to make over the last ten years in twenty Biggest Losers. They're also very predictable if someone just works at it a little bit. If you've been wondering how YOU could do, Biggest Loser "21" starts Monday night at 6:15. We'll have some members from Tom's along with people from other gyms including the Rec and even some working out at home. Let me know if you'd like to join in!
This week, I thought you might like to know how some of the other participants did. Twenty-two people started the 12-week program, and twelve made the final weigh-in. Of those that didn't finish, I can think of at least three who are still working on it, and haven't actually quit. They just didn't make the weigh-in for one reason or another.
Typically, 50% of the people finish the 12 weeks, so the 54% completion ratio was a little better than usual. I'm not sure why that was the case this time, but it's always good to see. When I polled the finishers, a common theme was "I just don't quit."
Several participants spoke about their support system. Both Christy and Lori (1st and 3rd place) said they relied on each other for motivation. Brian did the 12 weeks along with his 13 year old daughter, and says she helped give him the push he needed to finish in second place.
Several others had nice results too. Cheryl Funkhouser finished in fourth place, losing 19.2 lbs, and Heather Watson was fifth, with 17.6 lbs. Both were pretty happy, especially after interesting starts. Cheryl had to be talked into doing Biggest Loser "20" by her sister, and Heather had a serious ankle sprain in the 1st workout!
Pam Kelly took sixth, losing 23.6 lbs; Brad Adams was seventh, with 25.1 lbs; and Matt Murphy finished eighth, at 25.1 lbs. Brian's daughter Bailey lost 10.2 lbs for ninth place, and Sarah Mitchell was tenth with 5.8 lbs. This was Sarah's second Biggest Loser in a row, and both her and Bailey had the least to lose, as they were already close to their goal weight.
Other notable accomplishments include several ladies dropping 2-3 dress sizes, and guys dropping 2 pants sizes. One individual lost 21" over their body during the 12 weeks. There was dramatic improvement in the physical post-tests too. It was common for people to take 2-3 minutes off their 1 mile walk/run time, and one even took off 8 minutes!
It was routine for the group to get 10-12 more reps of each exercise in a minute. But the biggest improvement was Lori's ability to do Battle Ropes and Mountain Climbers. She doubled her output in both, and never had to stop for any breaks!
These results were typical of the improvements people have been able to make over the last ten years in twenty Biggest Losers. They're also very predictable if someone just works at it a little bit. If you've been wondering how YOU could do, Biggest Loser "21" starts Monday night at 6:15. We'll have some members from Tom's along with people from other gyms including the Rec and even some working out at home. Let me know if you'd like to join in!
Thursday, July 10, 2014
KEEPING THE WEIGHT OFF
Someone I hadn't seen in awhile stopped me the other say. They'd gained 30 lbs and wanted some help getting going again. I got them started, but couldn't help but think about the dozens of conversations I've had like this before.
Unfortunately, I see this all the time. People will work like crazy for three or six months but then just let it go. I've even had several work a whole year to lose 100 lbs, but then put it back on.
What's so hard to understand is how this happens, especially after someone puts in all that time and hard work. It's like spending a ton of money for a new lawn and landscaping, and then just deciding not to mow all summer. Or the next year, and the next.
People don't really intend to put the weight back on. Just like no one ever wakes up one morning saying, "You know, I think I want to mess up my life today." We just kind of slide into these things.
Drop your guard a little today; compromise a little bit tomorrow. Pretty soon, days and weeks can go by. Before you know it, you've lost your way. By then, up can be down, black can be white, right can seem wrong, and wrong can seem right.
To prevent this, you have to stay vigilant, wherever necessary. I've heard it called "building a hedge around yourself." If you know you're vulnerable to a thing, arrange it so it's impossible for you to act, should you find yourself tempted. Another strategy is keeping yourself accountable in some way, even to someone else.
Our Biggest Loser "20" veterans will likely need these strategies. Now that they've finished their 12 weeks, some will need to set new goals. Others will need to keep a close watch on their diet and activity levels.
If they gain a pound one week, no big deal. But if they gain a pound two weeks in a row, it could be a big deal. They might need to turn the activity back up, or start watching their portions again. But these participants have shown they have the staying power to get the weight off and keep it off.
The winner for Week Twelve was Lori Hollingsworth, losing 3.0 lbs and 1.8%. Bailey Bradley was second, losing 1.8 lbs and 1.3%. Christy Henry placed third for the week, losing 2.2 lbs and 1.2%.
Our overall winner for Biggest Loser "20" was Christy Henry, who set a new women's record during the 12 weeks. Christy lost a total of 46.2 lbs and an amazing 25.1% of her body weight. Great job!
Brian Bradley finished in second place overall, losing 43.2 lbs and 19.4% of his body weight. Third place went to Lori Hollingsworth, who finished the 12 weeks with 27.5 lbs and 17.0%.
Unfortunately, I see this all the time. People will work like crazy for three or six months but then just let it go. I've even had several work a whole year to lose 100 lbs, but then put it back on.
What's so hard to understand is how this happens, especially after someone puts in all that time and hard work. It's like spending a ton of money for a new lawn and landscaping, and then just deciding not to mow all summer. Or the next year, and the next.
People don't really intend to put the weight back on. Just like no one ever wakes up one morning saying, "You know, I think I want to mess up my life today." We just kind of slide into these things.
Drop your guard a little today; compromise a little bit tomorrow. Pretty soon, days and weeks can go by. Before you know it, you've lost your way. By then, up can be down, black can be white, right can seem wrong, and wrong can seem right.
To prevent this, you have to stay vigilant, wherever necessary. I've heard it called "building a hedge around yourself." If you know you're vulnerable to a thing, arrange it so it's impossible for you to act, should you find yourself tempted. Another strategy is keeping yourself accountable in some way, even to someone else.
Our Biggest Loser "20" veterans will likely need these strategies. Now that they've finished their 12 weeks, some will need to set new goals. Others will need to keep a close watch on their diet and activity levels.
If they gain a pound one week, no big deal. But if they gain a pound two weeks in a row, it could be a big deal. They might need to turn the activity back up, or start watching their portions again. But these participants have shown they have the staying power to get the weight off and keep it off.
The winner for Week Twelve was Lori Hollingsworth, losing 3.0 lbs and 1.8%. Bailey Bradley was second, losing 1.8 lbs and 1.3%. Christy Henry placed third for the week, losing 2.2 lbs and 1.2%.
Our overall winner for Biggest Loser "20" was Christy Henry, who set a new women's record during the 12 weeks. Christy lost a total of 46.2 lbs and an amazing 25.1% of her body weight. Great job!
Brian Bradley finished in second place overall, losing 43.2 lbs and 19.4% of his body weight. Third place went to Lori Hollingsworth, who finished the 12 weeks with 27.5 lbs and 17.0%.
Monday, July 07, 2014
SIX-PACK ABS
One of my friends posted a neat picture of their seven year old on Facebook recently. Jackson had quite the six-pack of Abs going on. Actually, I think he had an eight-pack.
This was obviously the product of good genes, a super-fast metabolism, and lots of activities (he does baseball and gymnastics). While he does eat some junk food now and then, his mom told me that they control it.
His extremely "ripped" condition is also extremely unusual. But it didn't always used to be that way. Think back a generation or two. I'll bet you'll recall that many of the kids were "ripped." It was so normal that we didn't even think of it as "ripped."
Kids were so active that almost everyone was lean. Back then, it was pretty unusual for a child to be significantly overweight. Sure, some kids might have had more muscle than others, but you could usually see their ribs, and their Abs, too.
So what's changed? Many experts believe it has something to do with all the processed foods and artificial sweeteners like high fructose corn syrup. There is some evidence to support that. We certainly eat much more fast food and junk food than we did in earlier generations.
Declining activity levels have a lot to do with it too. Games on iPods have taken the place of games outside. If a child isn't in organized sports or an individual activity like martial arts or gymnastics, the problem can be even greater.
So how do we counter this? We have to take personal responsibility. A parent has to take control of their children's diet and exercise every day. It also helps if they're doing it themselves.
Jackson's parents are both active in sports and working out, and they're very involved in health and nutrition. So they have a whole household of active people who are also watching what they eat.
But kids aren't always going to be interested, or even able to excel at sports. Perhaps they're already overweight, which will make every kind of activity harder. It will likely also affect their self-esteem. Parents can still make a difference if they'll just help their kids get started.
They can put them in individual activities like martial arts or swimming. They can also start them out by going on walks together, or even taking them to the gym. Parents can also take advantage of kids bootcamps, summer programs, or whatever else you can do to get them moving.
Some people who've taken personal responsibility this week include our Biggest Losers. Bailey Bradley won first place, losing 3.0 lbs and 2.2% of her body weight. Christy Henry was second, losing 3.8 lbs and 2.0%. Brian Bradley placed third, losing 4.0 lbs and 1.8%. Cheryl Funkhouser finished fourth, losing 2.0 lbs and 1.3%, and Sarah Mitchell was fifth, losing 1.4 lbs and 1.1%.
This was obviously the product of good genes, a super-fast metabolism, and lots of activities (he does baseball and gymnastics). While he does eat some junk food now and then, his mom told me that they control it.
His extremely "ripped" condition is also extremely unusual. But it didn't always used to be that way. Think back a generation or two. I'll bet you'll recall that many of the kids were "ripped." It was so normal that we didn't even think of it as "ripped."
Kids were so active that almost everyone was lean. Back then, it was pretty unusual for a child to be significantly overweight. Sure, some kids might have had more muscle than others, but you could usually see their ribs, and their Abs, too.
So what's changed? Many experts believe it has something to do with all the processed foods and artificial sweeteners like high fructose corn syrup. There is some evidence to support that. We certainly eat much more fast food and junk food than we did in earlier generations.
Declining activity levels have a lot to do with it too. Games on iPods have taken the place of games outside. If a child isn't in organized sports or an individual activity like martial arts or gymnastics, the problem can be even greater.
So how do we counter this? We have to take personal responsibility. A parent has to take control of their children's diet and exercise every day. It also helps if they're doing it themselves.
Jackson's parents are both active in sports and working out, and they're very involved in health and nutrition. So they have a whole household of active people who are also watching what they eat.
But kids aren't always going to be interested, or even able to excel at sports. Perhaps they're already overweight, which will make every kind of activity harder. It will likely also affect their self-esteem. Parents can still make a difference if they'll just help their kids get started.
They can put them in individual activities like martial arts or swimming. They can also start them out by going on walks together, or even taking them to the gym. Parents can also take advantage of kids bootcamps, summer programs, or whatever else you can do to get them moving.
Some people who've taken personal responsibility this week include our Biggest Losers. Bailey Bradley won first place, losing 3.0 lbs and 2.2% of her body weight. Christy Henry was second, losing 3.8 lbs and 2.0%. Brian Bradley placed third, losing 4.0 lbs and 1.8%. Cheryl Funkhouser finished fourth, losing 2.0 lbs and 1.3%, and Sarah Mitchell was fifth, losing 1.4 lbs and 1.1%.
Wednesday, June 25, 2014
LESSONS FROM BUDDY
This week, I'd like to share some lessons I've been learning from Buddy, our 14 month old Golden Retriever. I'm sure the Dog Whisperer would have lots to say about these things, but here goes anyway.
A cute little 2-month old puppy soon becomes a large force of nature, rivaling even the strongest willed and most energetic 3 year old child. In fact, it's pretty much like having another 3 year old, without the vocabulary. When you see "cute", unless you're committed to the long haul, turn around and run.
Human Lesson: Nothing will ever be as easy as you think it will be. (It's still worth it though).
Library Books are expensive when you have to buy them. Apparently, 50 chew toys aren't enough to satisfy this need. Any book left out on a counter sooner or later becomes number 51. After the second book, we use the cabinet now to avoid yet another $30 fee.
Human Lesson: Whatever your vice, don't just leave it laying around. I can always sniff out a leftover cookie, and I'm sure to make short work of it too. Just like Buddy and my books.
No matter how many times he's come up short, he's always going to try and catch that next bird that he scares up. You've got to keep a pretty tight rein on things, even when you're just out there for potty-time. At a newly trim 74 lbs, Buddy's quite a force to be reckoned with, especially if he gets the jump on you.
Human Lesson: Never give up, and keep reaching for that goal. Even if you don't make it, you'll get lots of exercise.
Finally, when we first got Buddy, we followed the directions on the dog food. That's what you're supposed to do, right? Wrong. With all the extra calories, and less activity due to the winter weather, Buddy was starting to get fat!
So on the advice of our vet, we slowly cut back his serving sizes, adding some vegetables like green beans and carrots to make up the difference. We also get him outside several times a day so he can really get moving. He even goes swimming in the pond (which is another story). It's been working too. Last weigh-in, he was down about five pounds!
Human Lesson:
Don't count on "regular" serving sizes and portions to keep you thin. We probably also need to get moving more ourselves.
Some people who've been moving include our Biggest Losers. Brian Bradley finished first this week, losing 4.6 lbs and 2.0% of his body weight. Lori Hollingsworth was second, losing 3.1 lbs and 1.9%. Matt Murphy placed third, losing 5.3 lbs and 1.6%.
A cute little 2-month old puppy soon becomes a large force of nature, rivaling even the strongest willed and most energetic 3 year old child. In fact, it's pretty much like having another 3 year old, without the vocabulary. When you see "cute", unless you're committed to the long haul, turn around and run.
Human Lesson: Nothing will ever be as easy as you think it will be. (It's still worth it though).
Library Books are expensive when you have to buy them. Apparently, 50 chew toys aren't enough to satisfy this need. Any book left out on a counter sooner or later becomes number 51. After the second book, we use the cabinet now to avoid yet another $30 fee.
Human Lesson: Whatever your vice, don't just leave it laying around. I can always sniff out a leftover cookie, and I'm sure to make short work of it too. Just like Buddy and my books.
No matter how many times he's come up short, he's always going to try and catch that next bird that he scares up. You've got to keep a pretty tight rein on things, even when you're just out there for potty-time. At a newly trim 74 lbs, Buddy's quite a force to be reckoned with, especially if he gets the jump on you.
Human Lesson: Never give up, and keep reaching for that goal. Even if you don't make it, you'll get lots of exercise.
Finally, when we first got Buddy, we followed the directions on the dog food. That's what you're supposed to do, right? Wrong. With all the extra calories, and less activity due to the winter weather, Buddy was starting to get fat!
So on the advice of our vet, we slowly cut back his serving sizes, adding some vegetables like green beans and carrots to make up the difference. We also get him outside several times a day so he can really get moving. He even goes swimming in the pond (which is another story). It's been working too. Last weigh-in, he was down about five pounds!
Human Lesson:
Don't count on "regular" serving sizes and portions to keep you thin. We probably also need to get moving more ourselves.
Some people who've been moving include our Biggest Losers. Brian Bradley finished first this week, losing 4.6 lbs and 2.0% of his body weight. Lori Hollingsworth was second, losing 3.1 lbs and 1.9%. Matt Murphy placed third, losing 5.3 lbs and 1.6%.
Wednesday, June 18, 2014
DON'T LET EM QUIT!
"But I don't want to go." If you're a parent, you've probably heard this a time or two. Given loud enough, and with enough frequency, even the toughest parent can begin to waiver. Truth be told, we've said those words ourselves a time or two.
It's easy to quit. Especially these days. Kids are so busy, with so many activities, that sometimes they just get tired. Likewise, parents are often glad for the break when seasons end, or even when a child stops an activity. But the real secret to success in youth sports is that the season never really ends.
Parents with kids on traveling teams understand this. They've made a commitment to it. For these kids, their skills continue to grow. They get to test themselves against other kids just as interested. It's no surprise that these will be the go-to kids when they hit the varsity level.
But what about the kids who don't have that level of interest or ability, and never will. How are they going to learn the life skills that come with competitive sports? Where will they face challenges that help them learn how to overcome, and be successful in life? And how are they going to stay in shape?
Most experts agree that we need to be active everyday to keep fit. Just look at a 3-5 year old. They're little balls of energy that almost never seem to stop. They're also rarely overweight. It's later that we usually see a problem, when their movement slows down, and television and iPod game time increases. If they're not in an organized sport, their weight gain can be even more pronounced.
That's one of the reasons I love our summer BooT CamP for KidZ, and our Karate for Kids programs. These classes, and others like them around the country, give kids a chance to stay active, and to learn all those other life skills too.
For me personally, I can tell you that martial arts changed my life. I was a sick, asthmatic youth who wasn't allowed to even participate in gym class. As a result, my focus was mostly on music, because it was pretty unlikely my piano would ever cause an asthma attack.
After high school, I was finally able to get in the gym, and also into a martial arts program they offered there. New medicine for asthmatics helped out at just the right time, too. Over the years, I just kept on training, ultimately becoming a Master Instructor and 6th Degree Black Belt. When people ask me how I got that far, I tell them "It's simple. I just never quit." I still haven't.
Out of the hundreds of kids I've worked with over the years in our Karate for Kids programs, I've never had one tell me later that they were glad they quit.
Now as adults, they often tell me they wish they'd have kept on going.
I've also never met a black belt who wasn't grateful for the lessons they learned along the way:
Hard work pays off.
Courtesy and respect make things go smoother.
Confidence breeds success.
And no one does it all by themselves.
If you're thinking about quitting, think again. And if your kids are thinking about quitting something, stand strong and help them look past the short term. It could have lasting consequences.
Some people who haven't quit include this week's Biggest Losers. Cheryl Funkhouser finished first, losing 3.0 lbs and 1.9% of her body weight. Mary Jo Becher and Heather Watson tied for second, losing 2.5 and 2.4 lbs respectively, both losing 1.4%. Pam Kelly lost 2.2 lbs and tied for fourth place with Christy Henry, who lost 1.8 lbs, and both losing about 1.0%.
It's easy to quit. Especially these days. Kids are so busy, with so many activities, that sometimes they just get tired. Likewise, parents are often glad for the break when seasons end, or even when a child stops an activity. But the real secret to success in youth sports is that the season never really ends.
Parents with kids on traveling teams understand this. They've made a commitment to it. For these kids, their skills continue to grow. They get to test themselves against other kids just as interested. It's no surprise that these will be the go-to kids when they hit the varsity level.
But what about the kids who don't have that level of interest or ability, and never will. How are they going to learn the life skills that come with competitive sports? Where will they face challenges that help them learn how to overcome, and be successful in life? And how are they going to stay in shape?
Most experts agree that we need to be active everyday to keep fit. Just look at a 3-5 year old. They're little balls of energy that almost never seem to stop. They're also rarely overweight. It's later that we usually see a problem, when their movement slows down, and television and iPod game time increases. If they're not in an organized sport, their weight gain can be even more pronounced.
That's one of the reasons I love our summer BooT CamP for KidZ, and our Karate for Kids programs. These classes, and others like them around the country, give kids a chance to stay active, and to learn all those other life skills too.
For me personally, I can tell you that martial arts changed my life. I was a sick, asthmatic youth who wasn't allowed to even participate in gym class. As a result, my focus was mostly on music, because it was pretty unlikely my piano would ever cause an asthma attack.
After high school, I was finally able to get in the gym, and also into a martial arts program they offered there. New medicine for asthmatics helped out at just the right time, too. Over the years, I just kept on training, ultimately becoming a Master Instructor and 6th Degree Black Belt. When people ask me how I got that far, I tell them "It's simple. I just never quit." I still haven't.
Out of the hundreds of kids I've worked with over the years in our Karate for Kids programs, I've never had one tell me later that they were glad they quit.
Now as adults, they often tell me they wish they'd have kept on going.
I've also never met a black belt who wasn't grateful for the lessons they learned along the way:
Hard work pays off.
Courtesy and respect make things go smoother.
Confidence breeds success.
And no one does it all by themselves.
If you're thinking about quitting, think again. And if your kids are thinking about quitting something, stand strong and help them look past the short term. It could have lasting consequences.
Some people who haven't quit include this week's Biggest Losers. Cheryl Funkhouser finished first, losing 3.0 lbs and 1.9% of her body weight. Mary Jo Becher and Heather Watson tied for second, losing 2.5 and 2.4 lbs respectively, both losing 1.4%. Pam Kelly lost 2.2 lbs and tied for fourth place with Christy Henry, who lost 1.8 lbs, and both losing about 1.0%.
Tuesday, June 10, 2014
PUT YOURSELF IN A POSITION TO SUCCEED
"You have to put yourself in a position to succeed." We used to hear this all the time from Dad when we were growing up.
He said it when I was getting tired of school. He said it when I didn't want to go to piano lessons or practice my violin. He said it anytime I wanted to quit anything.
Once I made it into college, he never seemed to mind when I changed majors, even after the fifth time. He said whatever I wanted to do was fine, as long as it was legal. But he always insisted I be as prepared as possible, so I'd be in a position to succeed.
I've often wondered what he meant by succeeding. Over the years, I've been fortunate enough to try a lot of different things. Some were successful; others not so much. But it's all been interesting, and I think I've finally figured out what Dad was really getting at.
It wasn't about which career, which job, or the type lifestyle I could get. It was about the effort. It was about doing my best, and not giving up, even when it was hard. Particularly when I didn't feel like it.
A World War II veteran born during the Great Depression, Dad understood the value of hard work and persistence. That whole generation did. They knew how to gut it out, day by day, doing the hard work you do that to achieve something, or make something better.
It worked too. Our industrial base and ingenuity helped win the war, and it took us a long way in the decades since. But sometimes I wonder if we've been as successful in transmitting that work ethic as they were.
We want everything so fast these days: fast food, faster news, and immediate status updates. Recently someone told me they had to lose 30 lbs by the time they went on vacation--in just a couple weeks! Yeah, they do it on television, but they live on a ranch with no kids, no minivan, no job. Just weight loss.
I told them they probably just didn't have enough time, but to just get started, and do whatever they could. I didn't want to discourage them, but really, how long has it taken them to gain the weight? Why do we think we should get such dramatic results overnight?
Our leader in Biggest Loser "20" has lost just over 35 lbs in eight weeks, which is fantastic. But you need to know that she's been walking 6 miles EVERY morning, and then coming in and doing the regular workouts every night. I've seen her do them. She's one of the only people I know I who actually prints out my daily workout and brings it to the gym.
When people are a little unhappy because they aren't quite getting there fast enough, I tell them to look at her. See what she's doing. "If you want those results, maybe you need to try that." And remember, it's not so much WHAT she's doing, it's how she's doing it. It's her work ethic. She found a plan she could do. She takes full advantage of it, (to an extreme), and she's totally committed. She just doesn't stop.
Dad was right. We have to put ourselves in a position to succeed. This week's Biggest Losers have certainly done that. Lori Hollingsworth finished first, losing 3.5 lbs and 2.0%. Christy Henry took second, losing another 2.6 lbs and 1.3%. Brad Adams was third, losing 2.4 lbs and about 1.0%.
He said it when I was getting tired of school. He said it when I didn't want to go to piano lessons or practice my violin. He said it anytime I wanted to quit anything.
Once I made it into college, he never seemed to mind when I changed majors, even after the fifth time. He said whatever I wanted to do was fine, as long as it was legal. But he always insisted I be as prepared as possible, so I'd be in a position to succeed.
I've often wondered what he meant by succeeding. Over the years, I've been fortunate enough to try a lot of different things. Some were successful; others not so much. But it's all been interesting, and I think I've finally figured out what Dad was really getting at.
It wasn't about which career, which job, or the type lifestyle I could get. It was about the effort. It was about doing my best, and not giving up, even when it was hard. Particularly when I didn't feel like it.
A World War II veteran born during the Great Depression, Dad understood the value of hard work and persistence. That whole generation did. They knew how to gut it out, day by day, doing the hard work you do that to achieve something, or make something better.
It worked too. Our industrial base and ingenuity helped win the war, and it took us a long way in the decades since. But sometimes I wonder if we've been as successful in transmitting that work ethic as they were.
We want everything so fast these days: fast food, faster news, and immediate status updates. Recently someone told me they had to lose 30 lbs by the time they went on vacation--in just a couple weeks! Yeah, they do it on television, but they live on a ranch with no kids, no minivan, no job. Just weight loss.
I told them they probably just didn't have enough time, but to just get started, and do whatever they could. I didn't want to discourage them, but really, how long has it taken them to gain the weight? Why do we think we should get such dramatic results overnight?
Our leader in Biggest Loser "20" has lost just over 35 lbs in eight weeks, which is fantastic. But you need to know that she's been walking 6 miles EVERY morning, and then coming in and doing the regular workouts every night. I've seen her do them. She's one of the only people I know I who actually prints out my daily workout and brings it to the gym.
When people are a little unhappy because they aren't quite getting there fast enough, I tell them to look at her. See what she's doing. "If you want those results, maybe you need to try that." And remember, it's not so much WHAT she's doing, it's how she's doing it. It's her work ethic. She found a plan she could do. She takes full advantage of it, (to an extreme), and she's totally committed. She just doesn't stop.
Dad was right. We have to put ourselves in a position to succeed. This week's Biggest Losers have certainly done that. Lori Hollingsworth finished first, losing 3.5 lbs and 2.0%. Christy Henry took second, losing another 2.6 lbs and 1.3%. Brad Adams was third, losing 2.4 lbs and about 1.0%.
Tuesday, June 03, 2014
QUICK WORKOUTS CAN BE VERY EFFECTIVE
We've passed the halfway point in Biggest Loser "20" and I have to say, it's been pretty interesting. Our leader, Christy Henry, has lost an amazing 32.8 lbs, and she's done it in just seven weeks. Another has lost about 25 lbs, and we have several who have lost around 15 lbs.
I've really tried to mix things up with this group. They've done a couple of tough new kickboxing workouts, with weights, ropes and other exercises mixed in. They've done a workout in the park where they also ran there and back. Last week, they even took on a hill run, up and down the overhead bridge (by the football field), complete with battle ropes at the bottom!
But during each Biggest Loser, I like to introduce a concept called High Intensity Interval Training (HIIT). Always a tough workout, HIIT keeps making a comeback in fitness circles because it allows you to burn a lot of calories in a fairly short amount of time.
This week their HIIT workout was about 28 minutes long, based on doing a hard minute of work followed by an easier minute for recovery. They did a 7 minute round on each of four pieces of cardio equipment: a Treadmill, Rower, Elliptical, and an AirDyne bike. Here's what each round looked like:
1 min warm up at 50-60%*
1 min at 70%
1 min at 50-60% to recover
1 min at 80%
1 min at 50-60% to recover
1 min at 90%**
1 min at 50-60%
*of a maximal effort.
**just short of having to stop.
After completing that seven minute round, they moved to the next piece of equipment, repeating the same routine. While a person could complete several rounds of a HIIT workout on a single piece of equipment, I wanted them to experience it on a variety of things. It also keeps it interesting and is pretty good for the body too.
Shorter workouts are becoming the norm, due to busy schedules and other time constraints. For example, Monday's popular boot-camp workout was based on a protocol created by a well known exercise physiologist named Tabata. It calls for eight intervals per exercise, for 20 seconds on and just 10 seconds of rest. It's only four minutes per exercise, but it's pretty tough. We did seven stations, eight sets each, for a total workout lasting just 28 minutes. I think they found it challenging.
Even the latest workout DVDs have been trending shorter, like the super popular T-25 series, which is just 25 minutes in length. The newest version of P90X3 has also shortened their workouts to just 30 minutes, 6 days a week. In both cases, they were responding to the main reason people either didn't finish their program, or didn't even start it at all: people reporting that they just didn't have enough time.
This week's Biggest Losers have found the time for some good results. Brian Bradley finished first, losing 5.2 lbs and 2.2% of his body weight. Jennifer Bowers placed second, losing 4.2 lbs and 1.7%. Matt Murphy was third, losing 4.6 lbs and 1.4%. Christy Henry finished fourth, losing 1.8 lbs, and Brad Adams was fifth, also losing 1.8 lbs, both losing about 1.0%.
I've really tried to mix things up with this group. They've done a couple of tough new kickboxing workouts, with weights, ropes and other exercises mixed in. They've done a workout in the park where they also ran there and back. Last week, they even took on a hill run, up and down the overhead bridge (by the football field), complete with battle ropes at the bottom!
But during each Biggest Loser, I like to introduce a concept called High Intensity Interval Training (HIIT). Always a tough workout, HIIT keeps making a comeback in fitness circles because it allows you to burn a lot of calories in a fairly short amount of time.
This week their HIIT workout was about 28 minutes long, based on doing a hard minute of work followed by an easier minute for recovery. They did a 7 minute round on each of four pieces of cardio equipment: a Treadmill, Rower, Elliptical, and an AirDyne bike. Here's what each round looked like:
1 min warm up at 50-60%*
1 min at 70%
1 min at 50-60% to recover
1 min at 80%
1 min at 50-60% to recover
1 min at 90%**
1 min at 50-60%
*of a maximal effort.
**just short of having to stop.
After completing that seven minute round, they moved to the next piece of equipment, repeating the same routine. While a person could complete several rounds of a HIIT workout on a single piece of equipment, I wanted them to experience it on a variety of things. It also keeps it interesting and is pretty good for the body too.
Shorter workouts are becoming the norm, due to busy schedules and other time constraints. For example, Monday's popular boot-camp workout was based on a protocol created by a well known exercise physiologist named Tabata. It calls for eight intervals per exercise, for 20 seconds on and just 10 seconds of rest. It's only four minutes per exercise, but it's pretty tough. We did seven stations, eight sets each, for a total workout lasting just 28 minutes. I think they found it challenging.
Even the latest workout DVDs have been trending shorter, like the super popular T-25 series, which is just 25 minutes in length. The newest version of P90X3 has also shortened their workouts to just 30 minutes, 6 days a week. In both cases, they were responding to the main reason people either didn't finish their program, or didn't even start it at all: people reporting that they just didn't have enough time.
This week's Biggest Losers have found the time for some good results. Brian Bradley finished first, losing 5.2 lbs and 2.2% of his body weight. Jennifer Bowers placed second, losing 4.2 lbs and 1.7%. Matt Murphy was third, losing 4.6 lbs and 1.4%. Christy Henry finished fourth, losing 1.8 lbs, and Brad Adams was fifth, also losing 1.8 lbs, both losing about 1.0%.
Tuesday, May 20, 2014
ALL AT ONCE, OR A LITTLE AT A TIME?
So you've decided you need to make some changes to your diet, and add some exercise. Do you go ahead and just totally revamp everything? Knock out all the junk, quit the pop, clean out your cabinets and refrigerator and start fresh? Do you throw yourself in a total fitness program? Or do you do these things incrementally, one thing at a time?
Just like everything else, it depends who you talk to. Some experts recommend just doing a big reset, and starting over, so hopefully several things stick. The idea is that you may backslide in some areas, but you'll have some other positive changes still working for you.
Other experts suggest it may be more beneficial in the long run if you start with something simple first. The idea here is that it's easier to implement something small, and then something else, so you slowly gain momentum. Small changes add up over time, and also become habits.
So which way is best? I think it can depend on a couple things, like your personality and even your life history. Both can have a lot of influence on your potential success.
Let's start with personality. If you're a Type A kind of person that likes lots of control and micromanages things, then maybe the complete overhaul is for you. You can just dig in, and through force of will make it happen. If you're a little more relaxed, though, you might let some things slip through the cracks. In that case, you might be better off sticking with one change and focusing on that for awhile.
But history can have something to do with it, too. If you're new to dieting and working out, it's possible that you can use a big reset in your life, and a jumpstart to get the ball rolling. But if you've tried lots of diets and exercise programs, maybe you need to focus on one or two small changes. For example, going for a 20 minute walk, and trying to cut out the pop. After you learn you can sustain it, then you can add something else.
Personally, I lean toward the Type A, lots-of-control way of doing things, but that's just me. Usually, I just need to get a project started, and the rest kind of falls into place. But sometimes, it's just too big to do in the short term. Then I have to take bite-size chunks out of it. Drives me crazy, but I'll do it. So you can see that sometimes you might use a mixture of BOTH approaches.
In the end, how you get there probably doesn't matter, as long as it's moral. There are lots of ways to eat better, and lots of ways to workout. Many different plans will get you there, if you just stick it out. So what really matters is: "Did you get the results you wanted?" If so, then great! If not, then reevaluate, recommit, and renew your efforts.
Here are some people who had a good result this week. Cheryl Funkhouser was this week's Biggest Loser, with a loss of 3.8 lbs and 2.3% of her body weight. Brooke Bishop placed second, losing 4.7 lbs and 2.2%. Haley Johnson finished third, losing 4.2 lbs and 1.7%.
Just like everything else, it depends who you talk to. Some experts recommend just doing a big reset, and starting over, so hopefully several things stick. The idea is that you may backslide in some areas, but you'll have some other positive changes still working for you.
Other experts suggest it may be more beneficial in the long run if you start with something simple first. The idea here is that it's easier to implement something small, and then something else, so you slowly gain momentum. Small changes add up over time, and also become habits.
So which way is best? I think it can depend on a couple things, like your personality and even your life history. Both can have a lot of influence on your potential success.
Let's start with personality. If you're a Type A kind of person that likes lots of control and micromanages things, then maybe the complete overhaul is for you. You can just dig in, and through force of will make it happen. If you're a little more relaxed, though, you might let some things slip through the cracks. In that case, you might be better off sticking with one change and focusing on that for awhile.
But history can have something to do with it, too. If you're new to dieting and working out, it's possible that you can use a big reset in your life, and a jumpstart to get the ball rolling. But if you've tried lots of diets and exercise programs, maybe you need to focus on one or two small changes. For example, going for a 20 minute walk, and trying to cut out the pop. After you learn you can sustain it, then you can add something else.
Personally, I lean toward the Type A, lots-of-control way of doing things, but that's just me. Usually, I just need to get a project started, and the rest kind of falls into place. But sometimes, it's just too big to do in the short term. Then I have to take bite-size chunks out of it. Drives me crazy, but I'll do it. So you can see that sometimes you might use a mixture of BOTH approaches.
In the end, how you get there probably doesn't matter, as long as it's moral. There are lots of ways to eat better, and lots of ways to workout. Many different plans will get you there, if you just stick it out. So what really matters is: "Did you get the results you wanted?" If so, then great! If not, then reevaluate, recommit, and renew your efforts.
Here are some people who had a good result this week. Cheryl Funkhouser was this week's Biggest Loser, with a loss of 3.8 lbs and 2.3% of her body weight. Brooke Bishop placed second, losing 4.7 lbs and 2.2%. Haley Johnson finished third, losing 4.2 lbs and 1.7%.
Tuesday, May 13, 2014
WHEN "I WANT-TO" BECOMES "I HAVE-TO"
Why can some people stay in shape while others struggle with their weight? And why can some do it for awhile, but only awhile?
I've spent years watching people come and go. I've also spent years watching the same people keep coming back for more.
Some people just "have to do it." They love the process. They love working out and getting sweaty. They come to love the challenge.
These people are pretty well connected with their bodies. They're constantly monitoring the situation. If they see things going South, they quickly make adjustments and fix the problem.
No surprise, it's the ones that can't seem to commit to a daily routine that struggle the most. They try this new program, that new diet, and the latest hot new DVD series.
But tight schedules make it tough. Pain makes it worse, and of course, life intrudes. They're in for awhile, and then they're out. But every now and then, someone breaks out and finds their way.
They make the changes, and then make them stick. They keep a routine until it becomes... routine. They're more encouraged by their successes, than discouraged by their failures.
They've finally joined the ranks of the "have-to's." It's become important to them. Maybe even critical. They now "have to" do it.
Life still has lots of mysteries to me, but I'm pretty sure of three things: God is not dead, Jesus still saves, and when your "I want-to" becomes "I have-to", that's when you'll find your breakthrough.
The participants in Biggest Loser "20" are experiencing their own breakthrough, with a month under their belt. First place went to Lori Hollingsworth, who lost 5.4 lbs and 3.0% of her body weight. Brian Bradley and Heather Watson tied for second, both losing 1.6% and 4.0 lbs and 2.8 lbs respectively. Cheryl Funkhouser placed fourth, losing 2.2 lbs and 1.3%.
I've spent years watching people come and go. I've also spent years watching the same people keep coming back for more.
Some people just "have to do it." They love the process. They love working out and getting sweaty. They come to love the challenge.
These people are pretty well connected with their bodies. They're constantly monitoring the situation. If they see things going South, they quickly make adjustments and fix the problem.
No surprise, it's the ones that can't seem to commit to a daily routine that struggle the most. They try this new program, that new diet, and the latest hot new DVD series.
But tight schedules make it tough. Pain makes it worse, and of course, life intrudes. They're in for awhile, and then they're out. But every now and then, someone breaks out and finds their way.
They make the changes, and then make them stick. They keep a routine until it becomes... routine. They're more encouraged by their successes, than discouraged by their failures.
They've finally joined the ranks of the "have-to's." It's become important to them. Maybe even critical. They now "have to" do it.
Life still has lots of mysteries to me, but I'm pretty sure of three things: God is not dead, Jesus still saves, and when your "I want-to" becomes "I have-to", that's when you'll find your breakthrough.
The participants in Biggest Loser "20" are experiencing their own breakthrough, with a month under their belt. First place went to Lori Hollingsworth, who lost 5.4 lbs and 3.0% of her body weight. Brian Bradley and Heather Watson tied for second, both losing 1.6% and 4.0 lbs and 2.8 lbs respectively. Cheryl Funkhouser placed fourth, losing 2.2 lbs and 1.3%.
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