My dad had another birthday last week. He’s now up to 86 and still counting. He’s also a pretty good example of what we should be like when we get older.
Even in the Bible, people lived a long time, and they were productive. Moses looked out on the Promised Land before he died. Apparently his vision was still good enough to let him see out over the valley.
Abraham and Sarah even had a baby when they were ninety! O.K., that might be an extreme example (and special case), but you get my point. We’re designed to be productive and useful even in our later years.
But too many times, something goes wrong. People get sick and then they die. Or they just go down hill and linger on. My wife’s mother was that way. She had lots of health issues and was way ready to go home, but her body kept holding her back.
My mom made it to 81 and was pretty active. A former surgical nurse, they practically had to pry her out of surgery to make her retire. Well into her 60’s, she’d train the new ones coming in, and I heard that she could still run rings around them.
Outside of a knee problem that finally slowed her down, she was fine until a stroke got her one night while she was lying in bed. It was quick and then she was gone.
As we get older, I think we fall into one of two categories. You either have it, or you don’t. Your health, that is. I’m not talking about minor things that come up from time to time. I mean generally, you can move or you can’t move. My parents would tell you that moving is better.
Dad says he’s lucky he got good genes. I’m sure that’s true. But he works at it too. He walks about a mile in the morning before breakfast. Later in the day, he walks a half hour on the treadmill and does another half hour on the exercise bike, along with some flexing exercises.
Then he spends a couple hours helping keep things cleaned up in the gym. I keep telling him to take a day off, but he growls at me that it’s his job and he’s going to do his job, so I can just be quiet. O.K.
Right now, he’s looking into whether he’s a good candidate for shoulder surgery to straighten out an old rotator cuff injury. He wants to get it fixed so he can lift some weights!
Now he may not remember this, but I do. Thirty years ago, in his late fifties, he used to have quite a belly. He’d eat pretty much anything he wanted and they were big portions—trust me. He used to joke that he was the “human garbage can” cause if there was anything left on my plate, he’d eat it too.
At that time, he was the typical middle-aged male with an apple-shaped middle. As you know, that’s the most dangerous for your heart. As a high school teacher, he wasn’t all that active, and his weight was up around 200 lbs—a little too much for someone 5’7”.
Then something changed. Around 1980, he started working out in a gym. Sometimes he went overboard and did too much, but he was pretty consistent, and worked out until he retired.
After that, he bought twin Schwinn Airdyne exercise bikes and a treadmill and he and mom worked out at home.
They also ate very healthy. No longer eating any junk food, he got his weight down to a much healthier level, and that apple shape in the middle went away. His weight went down to “one-six-two point five” as he put it. Now he’s living down here with us and working out at our gym.
Recently, he’s been cooking lots of vegetables in a crock-pot. It’s perfect, because he can set it and forget it. He also cooks beef in a smaller crock to make sure he gets enough iron and protein. Sometimes he’ll eat salmon or sardines, too.
He eats lots of fresh fruit every day, and whole grain cereal and shredded wheat in the morning, and whole grain bread with his vegetable soup and beef. He has lots of skim milk too, along with some water throughout the day.
He almost never eats junk food or anything that “has that gunk on it.” Spices and seasonings are out. No salt. No pop. The only time he doesn’t eat “his food” is when he’s eating with one of the kids or us. Usually, it’s his food, his way. And it’s tough to argue with the results.
The only thing I’ve talked to him about is watching his portion sizes. He likes to eat his food, so sometimes he’ll just keep eating it. Or he’d have some bread with his cereal in the morning. That’s two starches, and his body only needs one. Better to just go with the cereal early, and have the bread later.
Now he’s managing his portions a little bit better and he’s seeing his weight drop again. His weight this morning was “one-five-three-point-four.” In a couple of months, I think he might come in around 145 lbs, just five pounds over his fighting weight of 140 lbs as a 20 year old soldier back in WW II.
And man can he move. Sure, it’s at a fairly slow pace, to make sure he keeps his balance, but he’s doing everything he wants to do. His flexing exercises let him bend over and pick things up, and all that walking has given him strong legs and a strong heart. He says his joints feel fine.
Last week he went to Bubby’s tee-ball game. Everyone else had a lawn chair to sit on, but he didn’t know that he was going to need one. So he sat there on the ground, for an hour and a half! He told me after he got up he was surprised he had “no kinks!”
He’s worked at it for 30 years, but that’s what we need to do. Dad started in his 50’s. Now he’s reaping the benefits of having no kinks. How about you? Will you be moving when you’re 86? What about 66 or even 46? Maybe it’s time to just get started.
At the end of week four, our winner in Biggest Loser “8” was Brittany Cline, who lost 3.9% of her body weight and 6.2 lbs. Since she had to leave, we gave the $20 Walmart Gift Card from Terry Elston and State Farm Insurance to Curtis Vaughn, who placed second by losing 1.1% of his body weight and 3.0 lbs. You’ll have to ask them, but I’m pretty sure they still have kinks—but they’re working on it!
Thursday, July 30, 2009
Tuesday, July 21, 2009
KEYS TO THE KINGDOM
Wouldn’t that be nice? Someone walks up to you and says, “Here. These are keys to that brand new house over there. It’s all yours. Congratulations!” This actually happens on a popular T.V. show. I’m sure they appreciate it, but in at least one case, the people promptly took out a mortgage against the house and then lost it all in foreclosure.
How many lottery winners end up broke after spending it all on foolish things? I’m sure some are prudent and even increase their charitable giving, but most? They’re like the rest of us who get a (much more modest) raise but then promptly spend the increase.
Instead of living on what we made before and saving the difference for a rainy day, we increase our spending. Instead of getting rid of credit card and car payment debts, we load up expecting things to always go our way.
But rainy days always come. What then? If you don’t have a plan to survive the storm, the storm will eat you alive. If you’ve thought about it, though, and made plans, when the winds come, you’ll be left standing, even when everything else is blown away.
Another problem many of us face is that we don’t handle success very well. Popular life coach Tony Robbins says that we often sabotage our own success. Right before we make it, we back off, because we fear how our life is going to change. It’s like we have this goofy impulse inside to mess it up, right when we’re almost there. But if we’d just keep going, we’d get there.
Some people are what I call “drama queens.” Everything becomes a drama. They have to be the center of attention, if only in their own minds. Instead of just grinding it out, week by week, in small, predictable steps, they have a heroic week, followed by a poor week because it wasn’t sustainable. They continue to repeat this pattern until they just get tired and quit.
Remember the old story about the turtle and the rabbit (tortoise and the hare)? What was the moral of the story? Slow and steady wins the race. While I’m all about building intensity in your exercise (more on this another time), you’ve got to be slow and steady in your commitment.
Don’t expect too much, too soon, but be like the turtle. When everyone else gives in, you’re still moving forward. I call this winning through stamina. You get what you want, simply by enduring. You make a decision that you’re not going to quit, no matter what. You’re going to keep making progress.
It’s like setting up weekly or monthly automatic deposits into a savings account. Even if it’s a small amount, it starts to add up. If you leave it alone for a year or two, pretty soon you’ve really got something there for a rainy day.
Then, if you get knocked back a step, you take two more steps forward. When life intrudes, you don’t make a big drama about it. It’s O.K. to be disappointed, angry, and even grieve sometimes when life really strikes you a blow. But at some point, you’ve just got to get back up and start figuring out what your next step is.
You may have heard it said that the best degree comes from the school of hard knocks. I think it’s true. The lessons sink in deeper. They make a lasting impression on you. Whatever it was that caused things to be the way they are now, if the treatment’s painful enough, you’ll never do that again.
Getting out of debt is tough, but you can do it. Once you do it, you’ll never want to go back. Radio talk show host Dave Ramsey says it takes most people 2-3 years to be debt free (all but the house) and 7-8 years to be completely debt free (including the house). It takes a huge commitment, but is so worth it in the end.
Getting in shape is just as tough, but it doesn’t take nearly as long. Even if you’re 100 lbs overweight, you can take it off in a year, two years at the most, if you stick with it. That’s quite a commitment too, but it’s worth it.
Once you can move around easily, and don’t have all that extra weight dragging you down, you’ll never want to go back. Once you feel great and can finally do all the things you want to do, you’ll have enough incentive to keep it that way.
So what are the keys? It’s pretty simple: hard work, being consistent, and not giving up. Now those keys will really get you somewhere.
How many lottery winners end up broke after spending it all on foolish things? I’m sure some are prudent and even increase their charitable giving, but most? They’re like the rest of us who get a (much more modest) raise but then promptly spend the increase.
Instead of living on what we made before and saving the difference for a rainy day, we increase our spending. Instead of getting rid of credit card and car payment debts, we load up expecting things to always go our way.
But rainy days always come. What then? If you don’t have a plan to survive the storm, the storm will eat you alive. If you’ve thought about it, though, and made plans, when the winds come, you’ll be left standing, even when everything else is blown away.
Another problem many of us face is that we don’t handle success very well. Popular life coach Tony Robbins says that we often sabotage our own success. Right before we make it, we back off, because we fear how our life is going to change. It’s like we have this goofy impulse inside to mess it up, right when we’re almost there. But if we’d just keep going, we’d get there.
Some people are what I call “drama queens.” Everything becomes a drama. They have to be the center of attention, if only in their own minds. Instead of just grinding it out, week by week, in small, predictable steps, they have a heroic week, followed by a poor week because it wasn’t sustainable. They continue to repeat this pattern until they just get tired and quit.
Remember the old story about the turtle and the rabbit (tortoise and the hare)? What was the moral of the story? Slow and steady wins the race. While I’m all about building intensity in your exercise (more on this another time), you’ve got to be slow and steady in your commitment.
Don’t expect too much, too soon, but be like the turtle. When everyone else gives in, you’re still moving forward. I call this winning through stamina. You get what you want, simply by enduring. You make a decision that you’re not going to quit, no matter what. You’re going to keep making progress.
It’s like setting up weekly or monthly automatic deposits into a savings account. Even if it’s a small amount, it starts to add up. If you leave it alone for a year or two, pretty soon you’ve really got something there for a rainy day.
Then, if you get knocked back a step, you take two more steps forward. When life intrudes, you don’t make a big drama about it. It’s O.K. to be disappointed, angry, and even grieve sometimes when life really strikes you a blow. But at some point, you’ve just got to get back up and start figuring out what your next step is.
You may have heard it said that the best degree comes from the school of hard knocks. I think it’s true. The lessons sink in deeper. They make a lasting impression on you. Whatever it was that caused things to be the way they are now, if the treatment’s painful enough, you’ll never do that again.
Getting out of debt is tough, but you can do it. Once you do it, you’ll never want to go back. Radio talk show host Dave Ramsey says it takes most people 2-3 years to be debt free (all but the house) and 7-8 years to be completely debt free (including the house). It takes a huge commitment, but is so worth it in the end.
Getting in shape is just as tough, but it doesn’t take nearly as long. Even if you’re 100 lbs overweight, you can take it off in a year, two years at the most, if you stick with it. That’s quite a commitment too, but it’s worth it.
Once you can move around easily, and don’t have all that extra weight dragging you down, you’ll never want to go back. Once you feel great and can finally do all the things you want to do, you’ll have enough incentive to keep it that way.
So what are the keys? It’s pretty simple: hard work, being consistent, and not giving up. Now those keys will really get you somewhere.
Wednesday, July 15, 2009
HOW TO GET WHAT YOU WANT
This week let’s take a look at how to get what you want. Some things are very difficult to accomplish, like becoming president or an astronaut. But for most things, you can usually get what you want just by following some simple steps.
Get a goal!
If you don’t have a goal, it’s pretty hard to stay on course. Most people don’t just get in their car and say “where do we want to go on vacation?” It’s planned out. You’ve thought about it a lot, and you know where you want to go. You even have things planned out when you get there.
Changing your life works in the same way. You’ve got to have an idea of what you want to accomplish. Set a concrete goal. I want to lose ____ number of lbs in 12 weeks. I want to be less fat and weigh ____ lbs.
Write it down.
Experts say written goals are much more likely to be accomplished. Tell other people. It makes you accountable and keeps pressure on you to work to achieve the goal.
What do you have to do to get there?
Make a list of the things it’s going to take. If you need to lose weight, you’re probably going to have to start watching what you eat. Cut out the junk. Quit drinking pop. Eat more fruits & vegetables. Eat whole grains instead of white breads. Have a daily checklist.
You’ll probably need to start exercising and burning some calories, too. Get with an expert or someone who’s already done it. What are they doing? You don’t need to reinvent the wheel, just follow their example. Log your workouts every day.
Say you want to get a job in a certain field. What are the requirements to get there? Do you need a college degree? If so, and you don’t have one, what are you going to have to do to get started on that? Will you need to work a different shift? Get enrolled at a community college? Who do you need to talk to? Be specific. List the steps you need to take.
Just get started!
I take a lot of heat about this one around the gym. It’s time for another set. Just get started. If we’re doing 100 pushups and you’re resting at 70, you need to just get started again.
Often, just starting is all you need to do. Once you’ve done that, the rest will become clear. You’ll figure it out. There’s a certain momentum that’s created just by getting started. But if you don’t get started, you can’t get anywhere.
Don’t wait until all the planets are in perfect alignment. Get a few ducks in a row, figure out the first step, and then just get started.
How are things tracking?
Imagine if you got on an airplane, and the pilot said we’re just going to try to stay headed in that direction. If you’re traveling across country, a shift in even half a degree will take you way off course. They’ve got sophisticated radar and GPS keeping them exactly on track. They know where they are all the time.
That’s why we weigh in every week. It helps keep us on track and lets us make some adjustments if necessary. It gives us information that lets us ask more questions to try and figure things out.
“I didn’t lose any weight this week.” O.K. Are you getting all your workouts in? “Well, not really.” O.K. there you go. If yes, then what about food? Are you eating enough? “Uhmm… I was pretty busy and missed a few meals.” O.K. then maybe you need to start writing it down so you can see where you’re missing them. Keep track.
Stay motivated!
It’s easy when it’s easy. Sounds pretty simple, but it’s true. It’s easy when everything’s going your way. But what do you do when things start stacking up against you? How do you handle it? Some people stick their head in the sand. The problem with that is that your neck is still sticking out.
Avoiding the issue doesn’t necessarily make it go away. Sometimes you need to deal with the problem. Sometimes you need to accept the fact that there are going to be problems, but you need to keep on going, anyway. Sometimes you’ll have a major setback.
If you have bad knees and don’t exercise because you have bad knees, you’re just going to be fat with bad knees. We’ve had plenty of people with bad knees that found another way to work out so they wouldn’t have to be fat anymore. There’s always something else you can do.
If you’re exceptionally busy, join the club. We’re all busy. Ultimately, people will do what they want to do, and they won’t do what they don’t want to do. How bad do you want it? In the end, if you want it bad enough, you’ll do the things that have to be done. You’ll find a way. That’s how to get what you want.
Enjoy the process!
I believe we’re designed to seek things out—we need a quest, a journey, to fulfill a destiny. But once we achieve a thing, the pride of accomplishment doesn’t always last that long. Artists commonly get depressed between creations. It’s in the creating that they feel fulfilled. Once it’s done, they’re left a little empty.
That’s why we need to learn to enjoy the process and the journey along the way. How are you feeling? Do you feel stronger? Have you lost some inches? Take pleasure in that. Are you having fun getting your workouts in? Enjoy them. When you step on the scale and lose a pound, be glad you lost a pound, not disappointed that it wasn’t more.
Biggest Loser “8”
The winner from Week Two of Biggest Loser “8” was Tina Foote who lost 2.2% of her body weight and 3.8 lbs. She won a $20 Walmart gift card from Terry Elston & State Farm Insurance. Second place went to John Rigdon who lost 2.0% of his body weight and 4.0 lbs. Third place went to John Foote, who lost 1.5% of his body weight and 2.6 lbs.
Get a goal!
If you don’t have a goal, it’s pretty hard to stay on course. Most people don’t just get in their car and say “where do we want to go on vacation?” It’s planned out. You’ve thought about it a lot, and you know where you want to go. You even have things planned out when you get there.
Changing your life works in the same way. You’ve got to have an idea of what you want to accomplish. Set a concrete goal. I want to lose ____ number of lbs in 12 weeks. I want to be less fat and weigh ____ lbs.
Write it down.
Experts say written goals are much more likely to be accomplished. Tell other people. It makes you accountable and keeps pressure on you to work to achieve the goal.
What do you have to do to get there?
Make a list of the things it’s going to take. If you need to lose weight, you’re probably going to have to start watching what you eat. Cut out the junk. Quit drinking pop. Eat more fruits & vegetables. Eat whole grains instead of white breads. Have a daily checklist.
You’ll probably need to start exercising and burning some calories, too. Get with an expert or someone who’s already done it. What are they doing? You don’t need to reinvent the wheel, just follow their example. Log your workouts every day.
Say you want to get a job in a certain field. What are the requirements to get there? Do you need a college degree? If so, and you don’t have one, what are you going to have to do to get started on that? Will you need to work a different shift? Get enrolled at a community college? Who do you need to talk to? Be specific. List the steps you need to take.
Just get started!
I take a lot of heat about this one around the gym. It’s time for another set. Just get started. If we’re doing 100 pushups and you’re resting at 70, you need to just get started again.
Often, just starting is all you need to do. Once you’ve done that, the rest will become clear. You’ll figure it out. There’s a certain momentum that’s created just by getting started. But if you don’t get started, you can’t get anywhere.
Don’t wait until all the planets are in perfect alignment. Get a few ducks in a row, figure out the first step, and then just get started.
How are things tracking?
Imagine if you got on an airplane, and the pilot said we’re just going to try to stay headed in that direction. If you’re traveling across country, a shift in even half a degree will take you way off course. They’ve got sophisticated radar and GPS keeping them exactly on track. They know where they are all the time.
That’s why we weigh in every week. It helps keep us on track and lets us make some adjustments if necessary. It gives us information that lets us ask more questions to try and figure things out.
“I didn’t lose any weight this week.” O.K. Are you getting all your workouts in? “Well, not really.” O.K. there you go. If yes, then what about food? Are you eating enough? “Uhmm… I was pretty busy and missed a few meals.” O.K. then maybe you need to start writing it down so you can see where you’re missing them. Keep track.
Stay motivated!
It’s easy when it’s easy. Sounds pretty simple, but it’s true. It’s easy when everything’s going your way. But what do you do when things start stacking up against you? How do you handle it? Some people stick their head in the sand. The problem with that is that your neck is still sticking out.
Avoiding the issue doesn’t necessarily make it go away. Sometimes you need to deal with the problem. Sometimes you need to accept the fact that there are going to be problems, but you need to keep on going, anyway. Sometimes you’ll have a major setback.
If you have bad knees and don’t exercise because you have bad knees, you’re just going to be fat with bad knees. We’ve had plenty of people with bad knees that found another way to work out so they wouldn’t have to be fat anymore. There’s always something else you can do.
If you’re exceptionally busy, join the club. We’re all busy. Ultimately, people will do what they want to do, and they won’t do what they don’t want to do. How bad do you want it? In the end, if you want it bad enough, you’ll do the things that have to be done. You’ll find a way. That’s how to get what you want.
Enjoy the process!
I believe we’re designed to seek things out—we need a quest, a journey, to fulfill a destiny. But once we achieve a thing, the pride of accomplishment doesn’t always last that long. Artists commonly get depressed between creations. It’s in the creating that they feel fulfilled. Once it’s done, they’re left a little empty.
That’s why we need to learn to enjoy the process and the journey along the way. How are you feeling? Do you feel stronger? Have you lost some inches? Take pleasure in that. Are you having fun getting your workouts in? Enjoy them. When you step on the scale and lose a pound, be glad you lost a pound, not disappointed that it wasn’t more.
Biggest Loser “8”
The winner from Week Two of Biggest Loser “8” was Tina Foote who lost 2.2% of her body weight and 3.8 lbs. She won a $20 Walmart gift card from Terry Elston & State Farm Insurance. Second place went to John Rigdon who lost 2.0% of his body weight and 4.0 lbs. Third place went to John Foote, who lost 1.5% of his body weight and 2.6 lbs.
Tuesday, July 07, 2009
THE "EXTRACTION DIET"
Now I’m not recommending this particular diet, but… it seems to work pretty well. Here’s what you do. Go to an oral surgeon, have two teeth removed, and eat or drink nothing for eight hours before the surgery. That way you can go with the IV drip sedation where you talk to them for a few minutes, and then wake up and it’s over.
The down side is that you’re going to bleed for a couple days afterward, and are pretty sore and tender. That means no solid foods for a few days. Here’s where the “extraction diet” really kicks in, because you’re only getting calories through liquids.
For me, it was four of those protein shakes a day, four hours apart—at the same time as the pain pill and antibiotic. It’s pretty humbling. Run 13+ miles, throw a bunch of weights around, roll around on the floor with sweaty guys trying to choke you, but miss that pill by a few minutes and wow!
Normally pretty active, I went two days without working out, either. That was even tougher than the diet. I’d just finished running 16 days in a row, the day before the extractions, and after just one day, I was going through withdrawal symptoms.
Kathy about had a cow when she came home and found me outside walking the lane. One trip to the mailbox and back is exactly .3 miles. Four trips was a little over a mile. On the second day, I made 7 trips to net 2.1 miles walking. You got to do something, right?
On the third day, I had some yogurt, cut up toast and got a regular workout in. By the fourth day, I was eating soup and cereal softened with milk and the like. The workouts were back in full force, too. In the end, I lost a few pounds, but it’s probably better to just Eat Right & Exercise Smart.
All it really takes is following a few of the following basic principles, and the results are very predictable—and it’s more fun than the “extraction diet.”
Get Started
Nothing happens unless you start. You’ve got to make a decision and take some steps to get the ball rolling. Sitting still never got anyone anywhere until cars and planes came along.
You’ve Got To Hit Your Minimum:
Everyone needs a certain number of calories each day to live, and if you don’t hit it, your body won’t let you burn fat for fuel. Women need at least 1,200 calories while men need at least 1,800 calories. Most women don’t eat enough. Men usually eat too much.
Eat 3 Healthy Meals and 2-3 Healthy Snacks:
Smaller, more frequent meals satisfy your hunger and keep your insulin levels stable. Missing a few meals just sets you up for a disaster later.
Eat Balanced Meals (Protein, Starch, and Fruits & Greens):
Proteins build muscle and bones; Starches give you long lasting energy; Fruits & Greens give you quick energy, some fiber, and lots of vitamins & minerals. Get off the junk.
Take Omega-3:
Research shows that eating the good fats helps you burn the bad fats. Omega-3 fish oil provides the good fats. Avoid foods cooked in vegetable oil.
Stop the Pop and Drink lots of Water:
The winner of our last Biggest Loser told me that he drank nothing but water for the entire 12 weeks. He lost over 50 lbs. Enough said.
Walk at least a mile a day:
This starts the calorie burning off right and gives you an edge. This is the first of two workouts. If you can’t do two workouts a day, that’s O.K. This just gives you an extra edge and could be the difference between losing a pound a week versus losing two pounds or more a week.
Do a 2nd workout each day:
Lift weights on M-W-F. Do your cardio workouts on T-TH-SA. Resistance training builds muscle which will make everything you do easier, and make you a fat burning machine. The cardio workouts will build your endurance and keep those calories coming off.
Don’t Worry Too Much About It:
Focus on the big picture. How do you feel? How do your clothes fit? What is your waistline doing? Have you lost fat? Then worry about the weight. Remember, a pound a week is good, two pounds a week is great, and anything above that is fantastic.
Stick With It:
People that can learn how to stick, get what they want. It might take awhile. So what? Time is going to pass anyway—whatever you do. Be thankful for the good things that are happening and stick with it.
The down side is that you’re going to bleed for a couple days afterward, and are pretty sore and tender. That means no solid foods for a few days. Here’s where the “extraction diet” really kicks in, because you’re only getting calories through liquids.
For me, it was four of those protein shakes a day, four hours apart—at the same time as the pain pill and antibiotic. It’s pretty humbling. Run 13+ miles, throw a bunch of weights around, roll around on the floor with sweaty guys trying to choke you, but miss that pill by a few minutes and wow!
Normally pretty active, I went two days without working out, either. That was even tougher than the diet. I’d just finished running 16 days in a row, the day before the extractions, and after just one day, I was going through withdrawal symptoms.
Kathy about had a cow when she came home and found me outside walking the lane. One trip to the mailbox and back is exactly .3 miles. Four trips was a little over a mile. On the second day, I made 7 trips to net 2.1 miles walking. You got to do something, right?
On the third day, I had some yogurt, cut up toast and got a regular workout in. By the fourth day, I was eating soup and cereal softened with milk and the like. The workouts were back in full force, too. In the end, I lost a few pounds, but it’s probably better to just Eat Right & Exercise Smart.
All it really takes is following a few of the following basic principles, and the results are very predictable—and it’s more fun than the “extraction diet.”
Get Started
Nothing happens unless you start. You’ve got to make a decision and take some steps to get the ball rolling. Sitting still never got anyone anywhere until cars and planes came along.
You’ve Got To Hit Your Minimum:
Everyone needs a certain number of calories each day to live, and if you don’t hit it, your body won’t let you burn fat for fuel. Women need at least 1,200 calories while men need at least 1,800 calories. Most women don’t eat enough. Men usually eat too much.
Eat 3 Healthy Meals and 2-3 Healthy Snacks:
Smaller, more frequent meals satisfy your hunger and keep your insulin levels stable. Missing a few meals just sets you up for a disaster later.
Eat Balanced Meals (Protein, Starch, and Fruits & Greens):
Proteins build muscle and bones; Starches give you long lasting energy; Fruits & Greens give you quick energy, some fiber, and lots of vitamins & minerals. Get off the junk.
Take Omega-3:
Research shows that eating the good fats helps you burn the bad fats. Omega-3 fish oil provides the good fats. Avoid foods cooked in vegetable oil.
Stop the Pop and Drink lots of Water:
The winner of our last Biggest Loser told me that he drank nothing but water for the entire 12 weeks. He lost over 50 lbs. Enough said.
Walk at least a mile a day:
This starts the calorie burning off right and gives you an edge. This is the first of two workouts. If you can’t do two workouts a day, that’s O.K. This just gives you an extra edge and could be the difference between losing a pound a week versus losing two pounds or more a week.
Do a 2nd workout each day:
Lift weights on M-W-F. Do your cardio workouts on T-TH-SA. Resistance training builds muscle which will make everything you do easier, and make you a fat burning machine. The cardio workouts will build your endurance and keep those calories coming off.
Don’t Worry Too Much About It:
Focus on the big picture. How do you feel? How do your clothes fit? What is your waistline doing? Have you lost fat? Then worry about the weight. Remember, a pound a week is good, two pounds a week is great, and anything above that is fantastic.
Stick With It:
People that can learn how to stick, get what they want. It might take awhile. So what? Time is going to pass anyway—whatever you do. Be thankful for the good things that are happening and stick with it.
Thursday, July 02, 2009
THE WIND, MATH, AND YOU!
I had the opportunity to do a couple concerts and “Bodies-in-Balance—How to Eat Right & Exercise Smart” seminars recently. One was at a church over in Chenoa, IL last Wednesday night. I’d never heard of Chenoa before, but it was a nice drive and a nice little town.
Map Quest took me the most direct route, which is through the country, right through the middle of a wind farm. I’d seen them on TV, but it was something to see up close: 50 or so giant wind turbine generators, all turning slowly and majestically.
Someone told me that each turbine can produce enough electricity to power 3,000 homes. I’m not sure if it’s true, but it sounded pretty good to me. There are some drawbacks, though.
They’re expensive to build (what isn’t), and some people don’t like looking at them, although they were smack dab in the middle of corn fields. You could see them for miles, though, so it’s an issue. My dad was telling me that they also make quite a roaring sound. Still, they’re pretty impressive.
We need to be like those wind turbines. Like them, we need to be moving all the time—sometimes slowly, sometimes a little faster, but always moving. Being lean and fit is about looking for every opportunity to keep our generator turning.
Take a walk in the morning. Take the stairs. Park further away. Ride your bike to work. Do outdoors work. Play basketball with your friends. Play softball. Play games with your kids. When they’re swimming, don’t just watch them—you swim too.
An active lifestyle will help you burn more calories throughout the day, and in the end, it’s just math. Burn more calories than you consume and you’ll lose weight, assuming you’re hitting your minimum. According to the American College of Sports Medicine (ACSM), women should never go below 1,200 calories a day, and guys need at least 1,800 calories.
A good strategy is to do some exercise in the morning first thing. Walking a mile a day takes just 20 minutes at a very comfortable pace (3.0 mph). Then later, you can get your main workout in. If you’ve sprinkled a bunch of little workouts in during the day, you can end up burning quite a few calories.
Moderate activity burns around 5 calories a minute. Intense exercise can burn as much as 10 calories a minute. You can even get up to 15 calories a minute if you work hard enough, but it’s tough to sustain that very long. If you’re in pretty good shape, you can do 10 calories a minute for around an hour. That’s 500-600 calories.
Plus you have another 100-200 calories from the morning walk. Then you might have another 200-300 calories from doing other little things throughout the day. That means you might be able to burn around 800-1,000 calories a day through activity.
Now add that to the minimum calories your body uses to live and you can be burning around 2,000 calories a day. Let’s say you’re a woman between 5’ and 5’6 (average size) and want to lose weight. If you do all that activity and end up burning 2,000 calories a day, but only take in 1,500 calories, that’s 500 calories less than you’re going to need. So where will those 500 calories come from?
They’ll have to come from fat. You needed 2,000 a day to live, workout, and do all the other stuff you do. You took in 1,500. The 500 calories you’re short are called a calorie deficit. We know all about deficits, right? It means spending something you don’t have.
Debt can lead to huge problems, but in this case, it’s a good thing. A pound of fat is 3,500 calories. So at the end of the day, if you have a 500 calorie deficit, seven days in a row, you’ll lose one pound of fat. See how it works? 500 calories x 7 days = 3,500 total calories. It’s just math.
The ACSM says for healthy weight loss, you should try to lose between 1 and 2 lbs a week. That means you need at least a 500 calorie deficit to lose a pound a week. To lose 2 lbs a week, you’ll need a daily deficit of 1,000 calories. That’s a little tougher, and definitely is going to require that second workout.
This is why weight loss from diet alone isn’t usually sustainable. It’s much easier when you add an active lifestyle, like working out every day. For best results, you have to be like those amazing wind turbine generators, turning all the time.
Next week I’ll give you the outline from the seminar so you can have a game plan this summer. It’s the same stuff we do with our Biggest Losers. I’ve found it gives people hope—especially if they’ve tried to lose the weight in the past but failed.
Just like those wind turbine generators making energy in a different way, sometimes you need a new approach to taking off the weight. It’s not too late to sign up for Biggest Loser “8,” but if you wait another week it will be. It’s a pretty small group this time, so this could be your chance this summer. Don’t just sit there and let the wind pass you by!
Map Quest took me the most direct route, which is through the country, right through the middle of a wind farm. I’d seen them on TV, but it was something to see up close: 50 or so giant wind turbine generators, all turning slowly and majestically.
Someone told me that each turbine can produce enough electricity to power 3,000 homes. I’m not sure if it’s true, but it sounded pretty good to me. There are some drawbacks, though.
They’re expensive to build (what isn’t), and some people don’t like looking at them, although they were smack dab in the middle of corn fields. You could see them for miles, though, so it’s an issue. My dad was telling me that they also make quite a roaring sound. Still, they’re pretty impressive.
We need to be like those wind turbines. Like them, we need to be moving all the time—sometimes slowly, sometimes a little faster, but always moving. Being lean and fit is about looking for every opportunity to keep our generator turning.
Take a walk in the morning. Take the stairs. Park further away. Ride your bike to work. Do outdoors work. Play basketball with your friends. Play softball. Play games with your kids. When they’re swimming, don’t just watch them—you swim too.
An active lifestyle will help you burn more calories throughout the day, and in the end, it’s just math. Burn more calories than you consume and you’ll lose weight, assuming you’re hitting your minimum. According to the American College of Sports Medicine (ACSM), women should never go below 1,200 calories a day, and guys need at least 1,800 calories.
A good strategy is to do some exercise in the morning first thing. Walking a mile a day takes just 20 minutes at a very comfortable pace (3.0 mph). Then later, you can get your main workout in. If you’ve sprinkled a bunch of little workouts in during the day, you can end up burning quite a few calories.
Moderate activity burns around 5 calories a minute. Intense exercise can burn as much as 10 calories a minute. You can even get up to 15 calories a minute if you work hard enough, but it’s tough to sustain that very long. If you’re in pretty good shape, you can do 10 calories a minute for around an hour. That’s 500-600 calories.
Plus you have another 100-200 calories from the morning walk. Then you might have another 200-300 calories from doing other little things throughout the day. That means you might be able to burn around 800-1,000 calories a day through activity.
Now add that to the minimum calories your body uses to live and you can be burning around 2,000 calories a day. Let’s say you’re a woman between 5’ and 5’6 (average size) and want to lose weight. If you do all that activity and end up burning 2,000 calories a day, but only take in 1,500 calories, that’s 500 calories less than you’re going to need. So where will those 500 calories come from?
They’ll have to come from fat. You needed 2,000 a day to live, workout, and do all the other stuff you do. You took in 1,500. The 500 calories you’re short are called a calorie deficit. We know all about deficits, right? It means spending something you don’t have.
Debt can lead to huge problems, but in this case, it’s a good thing. A pound of fat is 3,500 calories. So at the end of the day, if you have a 500 calorie deficit, seven days in a row, you’ll lose one pound of fat. See how it works? 500 calories x 7 days = 3,500 total calories. It’s just math.
The ACSM says for healthy weight loss, you should try to lose between 1 and 2 lbs a week. That means you need at least a 500 calorie deficit to lose a pound a week. To lose 2 lbs a week, you’ll need a daily deficit of 1,000 calories. That’s a little tougher, and definitely is going to require that second workout.
This is why weight loss from diet alone isn’t usually sustainable. It’s much easier when you add an active lifestyle, like working out every day. For best results, you have to be like those amazing wind turbine generators, turning all the time.
Next week I’ll give you the outline from the seminar so you can have a game plan this summer. It’s the same stuff we do with our Biggest Losers. I’ve found it gives people hope—especially if they’ve tried to lose the weight in the past but failed.
Just like those wind turbine generators making energy in a different way, sometimes you need a new approach to taking off the weight. It’s not too late to sign up for Biggest Loser “8,” but if you wait another week it will be. It’s a pretty small group this time, so this could be your chance this summer. Don’t just sit there and let the wind pass you by!
Wednesday, June 24, 2009
BIGGEST LOSER "7' WEEK TWELVE -- FINAL RESULTS
We just put Biggest Loser “7” in the books after twelve weeks. We started with 31 participants and ended up with about half the original field.
This time around, the time change and spring season allowed us to get outside for lots of different events, including park-to park runs here in town, a 5K over at Sarah Bush Lincoln, and even a bike rally. That added some nice variety to the workouts.
Even though we always see improvements in walk/run times, pushups and sit-ups, I was really impressed with their performance on the final fitness test. Typically, we’ll see a 2-3 minute improvement in the walk/run.
At the final post-test, several people took 5 minutes off their time, which is fantastic. Pretty much everyone doubled the number of pushups they could do in 12 weeks, and greatly improved their sit-ups too.
Several people told me that they never believed they could do some of the things they were doing by the end of the twelve weeks. For many of them, it’s a new lease on life. And it’s true. When you lose the weight, you feel better all the time. When you get in shape, everything you do gets easier.
Now the key is to set some new short term goals and to keep using their new, stronger bodies. They can do more, so now they’ll be able to get more done in their workouts, burning even more calories. This will help them reach their long term goal.
This week’s winner was Nicole Richardson, who lost 2.0% of her body weight and 3.2 lbs. She won a $20 Walmart gift card from Terry Elston and State Farm Insurance, who provided all the weekly prizes to the winners each time. Thanks, Terry!
So here are the final results for the twelve weeks. Remember, losing a pound a week is good, two pounds a week is great, and three or more pounds is just fantastic. That means I’m looking to see people average around 12.0 lbs. Anything above that is gravy, as far as I’m concerned.
Now I know people like to lose it quicker, but you need to be patient. It takes a while to put it on—so what if it takes you a year to lose everything you want? What’s a year, anyway? It’s going to pass anyway, regardless of what you do.
Our overall winner was Vince Porter, who lost 18.2% of his body weight over the twelve weeks, and a total of 51.4 lbs. Vince received a free one-year membership at the gym for all his hard work. He took 4 ½ minutes off his 1 mile walk/run time.
Vince said his life is different now. He has lots of energy throughout the day, and feels great. He also said that he loves it when he goes to work and puts on his belt, and takes it up three notches from where it used to be.
Second place overall went to Brittany Cline, who lost 14.5% of her body weight and 27.2 lbs. She said her secret was that she just came in and started moving. Pretty sedentary before, now she’s very active and feels a lot better. Brittany took 5 minutes off her 1 mile walk/run time.
Third place overall went to John Crow, who lost 12.7% of his body weight and 36.4 lbs—all on bad knees. He just came in all the time and worked around the injuries, doing everything he could do. He takes a lot of people’s excuses away.
Fourth place went to Stephanie Crampton, who lost losing 12.3% of her body weight and 20.6 lbs. She said that it was easy losing weight after her first child, but not her second. She was surprised at how well she did during the 12 weeks, and also with her final run, taking 5 ½ minutes off her time.
% lbs
1. Vince Porter 18.2 51.4
2. Brittany Cline 14.5 27.2
3. John Crow 12.7 36.4
4. Stephanie Crampton 12.3 20.6
5. Nicole Richardson 11.5 20.8
6. Linda Kerekguarto 11.2 21.9
7. Bessie Rigdon 8.7 12.2
8. Jaymi Warner 8.2 13.8
9. Heather Sutton 6.4 14.8
10. Brian Bradley 5.5 11.6
11. Kara Englum 5.2 8.2
12. Shirley Fiscus 4.7 9.2
13. Tisha Watters 4.7 9.6
14. Pennie Callaway-Duzan 4.4 7.0
15. Margo Yeargon 3.4 5.4
16. John Rigdon 2.7 5.5
Don’t forget to sign-up this week for Biggest Loser “8” which starts next Saturday morning at 10:00am, on June 27th. The cost is $50 and you don’t have to be a member here, but you probably should have a gym membership somewhere so you can get all your workouts in.
It’s your chance to use the rest of your summer to take off some weight and get in shape, just like the last group did. If you need structure in your life and a little help getting there, this can do it, plus you’ll have the whole community rooting for you. See you there!
This time around, the time change and spring season allowed us to get outside for lots of different events, including park-to park runs here in town, a 5K over at Sarah Bush Lincoln, and even a bike rally. That added some nice variety to the workouts.
Even though we always see improvements in walk/run times, pushups and sit-ups, I was really impressed with their performance on the final fitness test. Typically, we’ll see a 2-3 minute improvement in the walk/run.
At the final post-test, several people took 5 minutes off their time, which is fantastic. Pretty much everyone doubled the number of pushups they could do in 12 weeks, and greatly improved their sit-ups too.
Several people told me that they never believed they could do some of the things they were doing by the end of the twelve weeks. For many of them, it’s a new lease on life. And it’s true. When you lose the weight, you feel better all the time. When you get in shape, everything you do gets easier.
Now the key is to set some new short term goals and to keep using their new, stronger bodies. They can do more, so now they’ll be able to get more done in their workouts, burning even more calories. This will help them reach their long term goal.
This week’s winner was Nicole Richardson, who lost 2.0% of her body weight and 3.2 lbs. She won a $20 Walmart gift card from Terry Elston and State Farm Insurance, who provided all the weekly prizes to the winners each time. Thanks, Terry!
So here are the final results for the twelve weeks. Remember, losing a pound a week is good, two pounds a week is great, and three or more pounds is just fantastic. That means I’m looking to see people average around 12.0 lbs. Anything above that is gravy, as far as I’m concerned.
Now I know people like to lose it quicker, but you need to be patient. It takes a while to put it on—so what if it takes you a year to lose everything you want? What’s a year, anyway? It’s going to pass anyway, regardless of what you do.
Our overall winner was Vince Porter, who lost 18.2% of his body weight over the twelve weeks, and a total of 51.4 lbs. Vince received a free one-year membership at the gym for all his hard work. He took 4 ½ minutes off his 1 mile walk/run time.
Vince said his life is different now. He has lots of energy throughout the day, and feels great. He also said that he loves it when he goes to work and puts on his belt, and takes it up three notches from where it used to be.
Second place overall went to Brittany Cline, who lost 14.5% of her body weight and 27.2 lbs. She said her secret was that she just came in and started moving. Pretty sedentary before, now she’s very active and feels a lot better. Brittany took 5 minutes off her 1 mile walk/run time.
Third place overall went to John Crow, who lost 12.7% of his body weight and 36.4 lbs—all on bad knees. He just came in all the time and worked around the injuries, doing everything he could do. He takes a lot of people’s excuses away.
Fourth place went to Stephanie Crampton, who lost losing 12.3% of her body weight and 20.6 lbs. She said that it was easy losing weight after her first child, but not her second. She was surprised at how well she did during the 12 weeks, and also with her final run, taking 5 ½ minutes off her time.
% lbs
1. Vince Porter 18.2 51.4
2. Brittany Cline 14.5 27.2
3. John Crow 12.7 36.4
4. Stephanie Crampton 12.3 20.6
5. Nicole Richardson 11.5 20.8
6. Linda Kerekguarto 11.2 21.9
7. Bessie Rigdon 8.7 12.2
8. Jaymi Warner 8.2 13.8
9. Heather Sutton 6.4 14.8
10. Brian Bradley 5.5 11.6
11. Kara Englum 5.2 8.2
12. Shirley Fiscus 4.7 9.2
13. Tisha Watters 4.7 9.6
14. Pennie Callaway-Duzan 4.4 7.0
15. Margo Yeargon 3.4 5.4
16. John Rigdon 2.7 5.5
Don’t forget to sign-up this week for Biggest Loser “8” which starts next Saturday morning at 10:00am, on June 27th. The cost is $50 and you don’t have to be a member here, but you probably should have a gym membership somewhere so you can get all your workouts in.
It’s your chance to use the rest of your summer to take off some weight and get in shape, just like the last group did. If you need structure in your life and a little help getting there, this can do it, plus you’ll have the whole community rooting for you. See you there!
Saturday, June 20, 2009
BIGGEST LOSER "7' WEEK ELEVEN -- LEVEL IV WORKOUTS
We just finished week eleven and once again we’re down to about half the group. We started with 31 people, but just 15 made the weigh-in, with another two or three still involved, but missing. Of the 15-17 that were left, only 8 made the workout, and it was another tough one.
If you want to keep your body changing, you need to keep changing the workouts. By changing it up, your body never knows what to expect and it keeps trying to adapt to the new workload. Experts call it muscle confusion, but I think it’s good for your mind too, as it keeps you from getting bored with the routines.
The goal this time was to give them a Level IV workout with a bunch of new exercises so they’d have some new material to work with. We also squeezed in some High Intensity Interval Training (HIIT) by running to the cardio room and jumping on the cardio equipment between rounds.
Here’s how it went, after a quick warm-up. The entire workout took about 55 minutes.
1. Walking Lunge-Curl-Press (15-20 steps)
Run 1 min
Repeat
2. Single DB Cleans (10x each arm)
DB Curls (10x each arm)
Run 2 min
Repeat
3. DB Deadlift-Curl-Press (10x)
Run 2 min
Repeat
4. Pikes on the Ball (10x)
DB Curls (10x each arm)
Repeat
5. Run 3 min
6. Wall Ball (1 min)
DB Curls (1 min)
Repeat
7. Run 4 min
8. Passing Ball (on Back) from Hands to Feet (20x)
Rolling Plank on Ball (20x)
Ab Crunches on Ball with one foot up (15x each leg)
9. Run 5 min
This workout wasn’t for beginners, although beginners could do it, if they used lighter weights and didn’t push quite so hard, perhaps even taking small breaks between rounds. You also have to be sure and eat something before working out, or you’ll run out of energy, and maybe even feel sick to your stomach.
Here’s what happens during an intense workout when you don’t have enough fuel in your body. You’ll quickly use up all the free-fatty-acids in the bloodstream, as well as the glycogen that’s present in the muscle for fuel. But the workout is still going on.
Your body is trying to utilize fat for fuel, but that process takes awhile, and can’t quite keep up with the work, so you can’t quite cover all the energy demands. That’s when you start feeling sick. If you’ve eaten something though, you’ll have all the energy you need to keep on going.
When the group first started, they could never imagine doing a workout like that, but after 11 weeks, they were more than ready. In fact, they all made it look pretty easy.
This week’s winner was Nicole Richardson who lost 1.4% of her body weight and 2.4 lbs. Nicole did a great job on the 40 mile bike rally last week, and won a $20 Walmart gift card from Terry Elston and State Farm Insurance.
Second place went to Bessie Rigdon who lost 1.0%, and third place went to Linda Kerekguarto who lost 1.2 lbs. Next week we’ll have the final results for the twelve weeks. Don’t forget to sign up for Biggest Loser “8” which starts on Saturday the 27th at 10:00 am. Sign up ahead of time, so we can jump right into the workouts and get you started.
You don’t need to be a member to participate, but you should probably have a membership somewhere. The cost is $50 and if you stick it out the entire 12 weeks, you’ll definitely get into better shape this summer—and you could lose some of that weight too!
If you want to keep your body changing, you need to keep changing the workouts. By changing it up, your body never knows what to expect and it keeps trying to adapt to the new workload. Experts call it muscle confusion, but I think it’s good for your mind too, as it keeps you from getting bored with the routines.
The goal this time was to give them a Level IV workout with a bunch of new exercises so they’d have some new material to work with. We also squeezed in some High Intensity Interval Training (HIIT) by running to the cardio room and jumping on the cardio equipment between rounds.
Here’s how it went, after a quick warm-up. The entire workout took about 55 minutes.
1. Walking Lunge-Curl-Press (15-20 steps)
Run 1 min
Repeat
2. Single DB Cleans (10x each arm)
DB Curls (10x each arm)
Run 2 min
Repeat
3. DB Deadlift-Curl-Press (10x)
Run 2 min
Repeat
4. Pikes on the Ball (10x)
DB Curls (10x each arm)
Repeat
5. Run 3 min
6. Wall Ball (1 min)
DB Curls (1 min)
Repeat
7. Run 4 min
8. Passing Ball (on Back) from Hands to Feet (20x)
Rolling Plank on Ball (20x)
Ab Crunches on Ball with one foot up (15x each leg)
9. Run 5 min
This workout wasn’t for beginners, although beginners could do it, if they used lighter weights and didn’t push quite so hard, perhaps even taking small breaks between rounds. You also have to be sure and eat something before working out, or you’ll run out of energy, and maybe even feel sick to your stomach.
Here’s what happens during an intense workout when you don’t have enough fuel in your body. You’ll quickly use up all the free-fatty-acids in the bloodstream, as well as the glycogen that’s present in the muscle for fuel. But the workout is still going on.
Your body is trying to utilize fat for fuel, but that process takes awhile, and can’t quite keep up with the work, so you can’t quite cover all the energy demands. That’s when you start feeling sick. If you’ve eaten something though, you’ll have all the energy you need to keep on going.
When the group first started, they could never imagine doing a workout like that, but after 11 weeks, they were more than ready. In fact, they all made it look pretty easy.
This week’s winner was Nicole Richardson who lost 1.4% of her body weight and 2.4 lbs. Nicole did a great job on the 40 mile bike rally last week, and won a $20 Walmart gift card from Terry Elston and State Farm Insurance.
Second place went to Bessie Rigdon who lost 1.0%, and third place went to Linda Kerekguarto who lost 1.2 lbs. Next week we’ll have the final results for the twelve weeks. Don’t forget to sign up for Biggest Loser “8” which starts on Saturday the 27th at 10:00 am. Sign up ahead of time, so we can jump right into the workouts and get you started.
You don’t need to be a member to participate, but you should probably have a membership somewhere. The cost is $50 and if you stick it out the entire 12 weeks, you’ll definitely get into better shape this summer—and you could lose some of that weight too!
Friday, June 12, 2009
BIGGEST LOSER "7' WEEK TEN -- C.A.M.A. BIKE RALLY
This week, the challenge for the Biggest Losers was to participate in the 2009 C.A.M.A. Teen Bike Rally. Participants were to choose 7, 25, 40, or 70 miles. If the Biggest Losers weren’t able to get a bike, or had a conflict during the rally, they’re to make up at least the 7 or 25 miles on their own.
I know for sure that three of the BL crew tackled the rally. Linda Kerekguarto and Brittany Cline did the 7 mile ride and Nicole Richardson cranked out 40 miles. There might have been a couple others, but I can’t say for sure, since I didn’t see them. There were also three other gals from the center who all did the 40 miler: Susan Arp, Michelle Vaughn, and Michelle Hall. Great job girls!
As for the C.A.M.A. turn-out, it was a record setting 110 riders, up from the previous high of 80 riders two years ago. 17 riders took on the daunting 70 miler, while 25 riders chose the 7 mile fun ride, and 68 riders were split pretty evenly between the 25 and 40 mile ride.
I like supporting the annual C.A.M.A. event because of what they do in the community. C.A.M.A. stands for the Coalition Against Methamphetamine Abuse. As a police officer, I see close up the ruined lives that come from using and/or manufacturing meth. What C.A.M.A. does is to educate teens about the dangers of drug abuse and to give them different alternatives.
The proceeds from the Rally and other C.A.M.A. fundraisers go to C.A.M.A. teen groups in 4 school districts, including Edgar Co. According to Paula LeRoy, with C.A.M.A., this year’s Rally will bring in a record breaking $4,000.00, due to the outstanding support in the community.
But with the Bike Rally, I get a two-fer. We’re helping keep kids off drugs, and getting some great exercise, which is where I get to put my fitness hat on. In this case, helmet. This year, I chose the 40 miler, since I knew I didn’t have enough “stuff” to do the 70. That’s a goal though—maybe next year.
Since I do more running than biking, I only had a month to get ready, but a little training is better than none, and I’ve got a pretty good road bike. The hybrids are very comfortable, with their upright handlebars and “big butt” seats, but the upright position and larger tires cause quite a bit of drag, especially in the wind.
Road bikes with their drop handlebars, and narrower tires give you a much faster ride due to the lighter weight, and lower resistance, especially when riding into the wind. It especially makes a difference when you’re riding 20 miles or more.
This year I was able to get in 8, 13, 26, 13, 26, and 38 mile rides beforehand, usually on the weekends. That way I knew I had the chops to go 40, although my odometer on the bike said I actually covered 41.6 miles. Some of the other riders said they showed over 41 miles too. We want credit for that extra 1.6 miles!
When we all took off, I tried really hard to stay with the three front runners, but they were too good and kept pulling away. So I adjusted my goal to just keeping them in sight. That lasted about 8 miles. Then I was kind of out there by myself, in between the three studs and the rest of the group.
But then, at the 20 mile halfway mark at Mill Creek, I saw one of the three leaving the park as I was going in. That renewed my spirit and stirred the competitive juices so I chose not to stop for a break, and just kept on going.
It was a risk, because my legs were pretty trashed, but it paid off. After about 8 miles I finally saw the guy way up ahead in the distance. It took another 8 miles to catch him but with 3 miles left, I finally did it.
At that point, the rest of me was trashed, but so was he, so we rode and talked the rest of the way, finishing together in 2 hours and 38 minutes. He was a pharmacist from Terre Haute, but recently had been talking with one of our former Biggest Loser winners at the GNC store over there. It’s a small world.
It’s O.K. with me that I’m not in the same league as those first two guys (who actually trained the pharmacist guy). It’s just nice trying something different and trying to do your best. It was also nice catching the pharmacist guy.
This week’s Biggest Loser was one of our riders, Linda Kerekguarto who lost 3.9% of her body weight and a whopping 7.2 lbs. I’m sure the bike riding had something to do with it. Linda will get a $20 Walmart gift card from Terry Elston and State Farm Insurance as soon as I see her.
2nd Place was a tie between Bessie Rigdon and Vince Porter, both losing 1.5% of their body weight. Bessie lost 2.0 lbs, and is down 10 lbs in 10 weeks which is pretty impressive, since she was just a little thing when she started. Vince lost 3.5 lbs and is now down 47.7 lbs.
Don’t forget to get signed up for Biggest Loser “8” which will be starting the week after this one ends. The first day will be Saturday, June 27th, at 9:00 am. The cost is $50 and you don’t need to be a member here, but you should probably be a member of a gym somewhere. See you next week!
I know for sure that three of the BL crew tackled the rally. Linda Kerekguarto and Brittany Cline did the 7 mile ride and Nicole Richardson cranked out 40 miles. There might have been a couple others, but I can’t say for sure, since I didn’t see them. There were also three other gals from the center who all did the 40 miler: Susan Arp, Michelle Vaughn, and Michelle Hall. Great job girls!
As for the C.A.M.A. turn-out, it was a record setting 110 riders, up from the previous high of 80 riders two years ago. 17 riders took on the daunting 70 miler, while 25 riders chose the 7 mile fun ride, and 68 riders were split pretty evenly between the 25 and 40 mile ride.
I like supporting the annual C.A.M.A. event because of what they do in the community. C.A.M.A. stands for the Coalition Against Methamphetamine Abuse. As a police officer, I see close up the ruined lives that come from using and/or manufacturing meth. What C.A.M.A. does is to educate teens about the dangers of drug abuse and to give them different alternatives.
The proceeds from the Rally and other C.A.M.A. fundraisers go to C.A.M.A. teen groups in 4 school districts, including Edgar Co. According to Paula LeRoy, with C.A.M.A., this year’s Rally will bring in a record breaking $4,000.00, due to the outstanding support in the community.
But with the Bike Rally, I get a two-fer. We’re helping keep kids off drugs, and getting some great exercise, which is where I get to put my fitness hat on. In this case, helmet. This year, I chose the 40 miler, since I knew I didn’t have enough “stuff” to do the 70. That’s a goal though—maybe next year.
Since I do more running than biking, I only had a month to get ready, but a little training is better than none, and I’ve got a pretty good road bike. The hybrids are very comfortable, with their upright handlebars and “big butt” seats, but the upright position and larger tires cause quite a bit of drag, especially in the wind.
Road bikes with their drop handlebars, and narrower tires give you a much faster ride due to the lighter weight, and lower resistance, especially when riding into the wind. It especially makes a difference when you’re riding 20 miles or more.
This year I was able to get in 8, 13, 26, 13, 26, and 38 mile rides beforehand, usually on the weekends. That way I knew I had the chops to go 40, although my odometer on the bike said I actually covered 41.6 miles. Some of the other riders said they showed over 41 miles too. We want credit for that extra 1.6 miles!
When we all took off, I tried really hard to stay with the three front runners, but they were too good and kept pulling away. So I adjusted my goal to just keeping them in sight. That lasted about 8 miles. Then I was kind of out there by myself, in between the three studs and the rest of the group.
But then, at the 20 mile halfway mark at Mill Creek, I saw one of the three leaving the park as I was going in. That renewed my spirit and stirred the competitive juices so I chose not to stop for a break, and just kept on going.
It was a risk, because my legs were pretty trashed, but it paid off. After about 8 miles I finally saw the guy way up ahead in the distance. It took another 8 miles to catch him but with 3 miles left, I finally did it.
At that point, the rest of me was trashed, but so was he, so we rode and talked the rest of the way, finishing together in 2 hours and 38 minutes. He was a pharmacist from Terre Haute, but recently had been talking with one of our former Biggest Loser winners at the GNC store over there. It’s a small world.
It’s O.K. with me that I’m not in the same league as those first two guys (who actually trained the pharmacist guy). It’s just nice trying something different and trying to do your best. It was also nice catching the pharmacist guy.
This week’s Biggest Loser was one of our riders, Linda Kerekguarto who lost 3.9% of her body weight and a whopping 7.2 lbs. I’m sure the bike riding had something to do with it. Linda will get a $20 Walmart gift card from Terry Elston and State Farm Insurance as soon as I see her.
2nd Place was a tie between Bessie Rigdon and Vince Porter, both losing 1.5% of their body weight. Bessie lost 2.0 lbs, and is down 10 lbs in 10 weeks which is pretty impressive, since she was just a little thing when she started. Vince lost 3.5 lbs and is now down 47.7 lbs.
Don’t forget to get signed up for Biggest Loser “8” which will be starting the week after this one ends. The first day will be Saturday, June 27th, at 9:00 am. The cost is $50 and you don’t need to be a member here, but you should probably be a member of a gym somewhere. See you next week!
Saturday, June 06, 2009
BIGGEST LOSER "7' WEEK NINE -- HIIT IT!
This week the group learned how to do High Intensity Interval Training (HIIT) in the cardio room. These workouts are packed with power when it comes to burning calories. Most people can’t go at a higher intensity for a long period of time, but they can do it for a short time.
They jumped on the treadmill, elliptical, or bike and warmed up for a few minutes. While they were doing that, I taught them how to rate the difficulty of the week by using “Perceived Exertion.”
On a scale of 1-10, with 1 being super easy and 10 being impossible to continue, what does the level of exertion feel like? Invented by a doctor named Borg, “Perceived Exertion” is a useful alternative if you don’t have a way of monitoring heart rate. In fact, I think it’s more valuable, because two people could have the same heart rate, but feel completely different about how hard it is.
PERCEIVED EXERTION
0 This is like doing nothing.
1 This is almost like doing nothing.
2 This still feels pretty light.
3 This finally feels like light exercise.
4 This feels like moderate exercise—no big deal.
5 This is getting a little harder but still pretty easy.
6 This is getting harder but still pretty doable.
7 This is harder and I’m breathing harder, too.
8 This feels very hard and talking is tough.
9 This is EXTREMELY hard—I can’t talk!
10 This is MAXIMAL—I have to stop!!!
They warmed up at what should have felt a “4-5.” Remember, it has nothing to do with speed or level of resistance—it’s about how you feel on a scale of 1 to 10. Then they increased the speed or resistance to what felt like a “7.” After a minute, they backed off down to a “5 or 6” to rest. Then they did it again.
When you’re doing intervals, it’s important to give yourself some time to warm up. Don’t just jump in at the higher levels of intensity. After it’s over, take a little time to cool down, too.
Then they bumped it up to what felt like an “8” for a minute. After a minute rest, they did another interval at “8” and then a minute at “6.” Finally, they did a couple intervals at what felt like a “9.” That got them huffing and puffing, and by then, everyone was watching the clock.
But that’s the beauty of it. You can’t do it for a long time, but you can do it for a minute. After two intervals at “9,” they rotated to a different type of equipment. If they were on the treadmill, they moved to the bike. If they were on the bike, they moved to the elliptical.
Since they were already warmed up, we started right out with an interval at what felt like a “7.” After resting a minute, they went right to “8” for a couple intervals, and then two intervals at “9.” Then they rotated a final time, doing the same thing: an interval at “7,” a couple at “8,” and then a couple at “9.”
Then I gave them a challenge. The goal was to try to do a “10.” I told them they probably wouldn’t be able to keep going at that speed or resistance for the full minute, but to crank it up faster or harder and give it a try.
You could tell it was amazingly difficult for them, but you know what? Every single person made it for the full minute! I was giving them the times: “45 seconds left, 40, 35 seconds, 30, 25 seconds, 20 seconds left, you’re doing it, don’t quit. 15 seconds. Just 10 seconds, hang on, you’re almost done! 5 seconds, 4, 3, 2, 1, you’re done!”
They all said that hearing the count down helped them decide to keep going. Then I told them that what they really did was a true “9.” What they had done before wasn’t really a “9.” This was a “9.” You can always do a little more than you thought you could do.
The goal is to work in a HIIT workout into your cardio workouts, once a week. I tend to do them on Tuesdays. Once in awhile, we’ll do it twice, but since we’re doing the workouts with the weights in a similar fashion, one HIIT workout a week is just fine.
Next week, their challenge is to do the CAMA Teen Bike Rally “Tour de Park” Edgar to Clark. If they can’t make it there for some reason, they have to make it up in the gym. There’s still time to get registered, and there’s a distance for all skill levels: 7 miles, 25 miles, 40 miles, and 70 (expert).
The winner this week was Jaymi Warner who lost 2.5% of her body weight and 4.0 lbs. She attributed it to really hitting the workouts harder this week. She won a $20 Wal-Mart gift card from our friends at Terry Elston State Farm Insurance.
Second place went to Vince Porter who lost 2.1% of his body weight and 5.2 lbs. He’s up to 44.2 lbs in nine weeks. Third place went to Stephanie Crampton who lost 1.9% of her body weight and 3.0 lbs this week.
With three weeks left, it’s time to start thinking about our next Biggest Loser “8.” Last year we took a break during the summer, but this year I think we’re going to keep it going. We’ll meet on Saturday mornings at 9:00 am, starting on Saturday, June 27th. So come in and get registered now!
The fee is still $50.00 and you don’t have to be a member to participate, although you should probably be a member somewhere, to take advantage of all the equipment and air conditioning, especially during the warmer summer months. Let’s see what we can accomplish together this summer!
They jumped on the treadmill, elliptical, or bike and warmed up for a few minutes. While they were doing that, I taught them how to rate the difficulty of the week by using “Perceived Exertion.”
On a scale of 1-10, with 1 being super easy and 10 being impossible to continue, what does the level of exertion feel like? Invented by a doctor named Borg, “Perceived Exertion” is a useful alternative if you don’t have a way of monitoring heart rate. In fact, I think it’s more valuable, because two people could have the same heart rate, but feel completely different about how hard it is.
PERCEIVED EXERTION
0 This is like doing nothing.
1 This is almost like doing nothing.
2 This still feels pretty light.
3 This finally feels like light exercise.
4 This feels like moderate exercise—no big deal.
5 This is getting a little harder but still pretty easy.
6 This is getting harder but still pretty doable.
7 This is harder and I’m breathing harder, too.
8 This feels very hard and talking is tough.
9 This is EXTREMELY hard—I can’t talk!
10 This is MAXIMAL—I have to stop!!!
They warmed up at what should have felt a “4-5.” Remember, it has nothing to do with speed or level of resistance—it’s about how you feel on a scale of 1 to 10. Then they increased the speed or resistance to what felt like a “7.” After a minute, they backed off down to a “5 or 6” to rest. Then they did it again.
When you’re doing intervals, it’s important to give yourself some time to warm up. Don’t just jump in at the higher levels of intensity. After it’s over, take a little time to cool down, too.
Then they bumped it up to what felt like an “8” for a minute. After a minute rest, they did another interval at “8” and then a minute at “6.” Finally, they did a couple intervals at what felt like a “9.” That got them huffing and puffing, and by then, everyone was watching the clock.
But that’s the beauty of it. You can’t do it for a long time, but you can do it for a minute. After two intervals at “9,” they rotated to a different type of equipment. If they were on the treadmill, they moved to the bike. If they were on the bike, they moved to the elliptical.
Since they were already warmed up, we started right out with an interval at what felt like a “7.” After resting a minute, they went right to “8” for a couple intervals, and then two intervals at “9.” Then they rotated a final time, doing the same thing: an interval at “7,” a couple at “8,” and then a couple at “9.”
Then I gave them a challenge. The goal was to try to do a “10.” I told them they probably wouldn’t be able to keep going at that speed or resistance for the full minute, but to crank it up faster or harder and give it a try.
You could tell it was amazingly difficult for them, but you know what? Every single person made it for the full minute! I was giving them the times: “45 seconds left, 40, 35 seconds, 30, 25 seconds, 20 seconds left, you’re doing it, don’t quit. 15 seconds. Just 10 seconds, hang on, you’re almost done! 5 seconds, 4, 3, 2, 1, you’re done!”
They all said that hearing the count down helped them decide to keep going. Then I told them that what they really did was a true “9.” What they had done before wasn’t really a “9.” This was a “9.” You can always do a little more than you thought you could do.
The goal is to work in a HIIT workout into your cardio workouts, once a week. I tend to do them on Tuesdays. Once in awhile, we’ll do it twice, but since we’re doing the workouts with the weights in a similar fashion, one HIIT workout a week is just fine.
Next week, their challenge is to do the CAMA Teen Bike Rally “Tour de Park” Edgar to Clark. If they can’t make it there for some reason, they have to make it up in the gym. There’s still time to get registered, and there’s a distance for all skill levels: 7 miles, 25 miles, 40 miles, and 70 (expert).
The winner this week was Jaymi Warner who lost 2.5% of her body weight and 4.0 lbs. She attributed it to really hitting the workouts harder this week. She won a $20 Wal-Mart gift card from our friends at Terry Elston State Farm Insurance.
Second place went to Vince Porter who lost 2.1% of his body weight and 5.2 lbs. He’s up to 44.2 lbs in nine weeks. Third place went to Stephanie Crampton who lost 1.9% of her body weight and 3.0 lbs this week.
With three weeks left, it’s time to start thinking about our next Biggest Loser “8.” Last year we took a break during the summer, but this year I think we’re going to keep it going. We’ll meet on Saturday mornings at 9:00 am, starting on Saturday, June 27th. So come in and get registered now!
The fee is still $50.00 and you don’t have to be a member to participate, although you should probably be a member somewhere, to take advantage of all the equipment and air conditioning, especially during the warmer summer months. Let’s see what we can accomplish together this summer!
Wednesday, May 27, 2009
BIGGEST LOSER "7' WEEK EIGHT -- YOU'VE GOT TO WANT IT!
To celebrate finishing two months with the group, I took them out to the football field last Saturday morning for the toughest challenge yet. After everyone finished, I was talking with one of them when he said something that stayed with me. “You’ve got to want it.”
John’s exactly right. Even though he has knee problems and isn’t allowed to run, he’s switching out the jogging for walking and using the exercise bicycle. He wants it.
Especially after a couple months, we’ve really got to want it. Complacency sets in. We get bored and tired of trying. It feels like it’s taking too long. This is a dangerous time, because quitting is just around the corner. But that’s when we need to fight the hardest.
It’s when you have to have a big “have-to,” or a big “got-to.” If you’ve just got-to do it, you’ll find a way. For some, it’s because of the consequences if they don’t. For others, it’s because they’ve caught a vision of what could be, and they really want to get there. When it gets important enough, we’ll do it.
I think the best way to keep things moving is to build it into your daily schedule. At such-and-such time, that’s what you’re going to be doing. No exceptions. It becomes a regular part of your day and it will become part of you.
Once you have it on the schedule, the next best thing you can do is to vary the workouts. Variety is good for overcoming boredom, and it keeps the body guessing. Your body is “fearfully and wonderfully made,” and has been designed to quickly adapt to what you’re doing.
Changing things up will keep you out in front of your body. It will have to keep changing to keep up with the new demands. This will help keep you on track with your goals. That’s why I like to teach people different levels as they progress.
Level I: (Weeks 1-4)
Cardio: Walking
Strength: Nautilus or Maxicam machines
The goal of these workouts is to get you moving and to start using your muscles.
Level II: (Weeks 5-6)
Cardio: Walk/Run
Strength: Dumbbells (DB) and Exercise Balls
The goal of these workouts is to get you moving faster and further, and to replace machines with free weights to work additional stabilizer muscles and your core more.
Level III: (Weeks 7-8)
Cardio: More running intervals and less walking
Strength: Mixing the new exercises with DB and exercise balls together
The goal of these workouts is to work harder, and never stop moving. While one body part is resting, another is working. For examples of this, go to www.tomdolanfitness.com and click on my blog where you’ll find all the past articles.
Level IV: (Weeks 9-12)
Cardio: High Intensity Interval Training (HIIT)
Strength: Combining short cardio intervals with several full body exercises.
The goal of these workouts is to raise the intensity even more. You’ll be taxing all your different recovery mechanisms, and burning even more calories in as little as 20-30 min.
That’s the type of training they did during the Saturday morning. The Level IV workout I chose for them was kind of tough because they did it outside at the track on a hot sunny day. It’s a little easier in the gym and a controlled environment.
In case you’d like to try it, make sure you’ve eaten something an hour before the workout, and have plenty of water on hand. Try to do the entire thing without stopping, except for a quick drink between rounds.
· Run ¼ mile (400 meters)
· Do 25 pushups
· Do 25 body squats
· Do 25 sit-ups
(4 rounds)
Of the 23 people to make the weigh-in, only half stuck around for the challenge. A few had to work, and some others were MIA for other activities. The eleven that made it were: Shawn Bowers, Brittany Cline, Stephanie Crampton, John Crow, Kara Englum, Vince Porter, Bessie Rigdon, John Rigdon, Heather Sutton, Tisha Watters and Margo Yeargon. Great job guys!
This week’s winner was Vince Porter who lost 1.7% of his body weight and another 4.3 lbs. This brings his 8 week total up to 39.0 lbs. He won a $20 Wal-Mart gift card from Terry Elston and State Farm Insurance.
Second place was a tie between Brittany Cline (2.6 lbs) and Tisha Watters (3.0 lbs), both losing 1.5% of their body weight. Brittany lost 2.6 lbs and is our leading lady so far, having lost 20.8 lbs in 8 weeks.
That’s it for this week. Now I’ve got to go pick up some brush and move a bunch of dirt and mulch into Kathy’s strawberry patch. Tomorrow I’ve got another 26 mile practice ride planned for the C.A.M.A. bike ride coming up on June 6th. That will be our Biggest Loser Challenge that weekend.
They’ve set up 7, 25, 40 and 70 (expert) mile rides. I’ve decided on the 40 miler, since last week’s 26 mile practice ride took what felt like forever—at least the last six miles. Clearly I’m no expert. If all goes well, I’ll try to do 32-33 miles next weekend, and a couple shorter rides in between to try and get ready. Hope to see you there!
John’s exactly right. Even though he has knee problems and isn’t allowed to run, he’s switching out the jogging for walking and using the exercise bicycle. He wants it.
Especially after a couple months, we’ve really got to want it. Complacency sets in. We get bored and tired of trying. It feels like it’s taking too long. This is a dangerous time, because quitting is just around the corner. But that’s when we need to fight the hardest.
It’s when you have to have a big “have-to,” or a big “got-to.” If you’ve just got-to do it, you’ll find a way. For some, it’s because of the consequences if they don’t. For others, it’s because they’ve caught a vision of what could be, and they really want to get there. When it gets important enough, we’ll do it.
I think the best way to keep things moving is to build it into your daily schedule. At such-and-such time, that’s what you’re going to be doing. No exceptions. It becomes a regular part of your day and it will become part of you.
Once you have it on the schedule, the next best thing you can do is to vary the workouts. Variety is good for overcoming boredom, and it keeps the body guessing. Your body is “fearfully and wonderfully made,” and has been designed to quickly adapt to what you’re doing.
Changing things up will keep you out in front of your body. It will have to keep changing to keep up with the new demands. This will help keep you on track with your goals. That’s why I like to teach people different levels as they progress.
Level I: (Weeks 1-4)
Cardio: Walking
Strength: Nautilus or Maxicam machines
The goal of these workouts is to get you moving and to start using your muscles.
Level II: (Weeks 5-6)
Cardio: Walk/Run
Strength: Dumbbells (DB) and Exercise Balls
The goal of these workouts is to get you moving faster and further, and to replace machines with free weights to work additional stabilizer muscles and your core more.
Level III: (Weeks 7-8)
Cardio: More running intervals and less walking
Strength: Mixing the new exercises with DB and exercise balls together
The goal of these workouts is to work harder, and never stop moving. While one body part is resting, another is working. For examples of this, go to www.tomdolanfitness.com and click on my blog where you’ll find all the past articles.
Level IV: (Weeks 9-12)
Cardio: High Intensity Interval Training (HIIT)
Strength: Combining short cardio intervals with several full body exercises.
The goal of these workouts is to raise the intensity even more. You’ll be taxing all your different recovery mechanisms, and burning even more calories in as little as 20-30 min.
That’s the type of training they did during the Saturday morning. The Level IV workout I chose for them was kind of tough because they did it outside at the track on a hot sunny day. It’s a little easier in the gym and a controlled environment.
In case you’d like to try it, make sure you’ve eaten something an hour before the workout, and have plenty of water on hand. Try to do the entire thing without stopping, except for a quick drink between rounds.
· Run ¼ mile (400 meters)
· Do 25 pushups
· Do 25 body squats
· Do 25 sit-ups
(4 rounds)
Of the 23 people to make the weigh-in, only half stuck around for the challenge. A few had to work, and some others were MIA for other activities. The eleven that made it were: Shawn Bowers, Brittany Cline, Stephanie Crampton, John Crow, Kara Englum, Vince Porter, Bessie Rigdon, John Rigdon, Heather Sutton, Tisha Watters and Margo Yeargon. Great job guys!
This week’s winner was Vince Porter who lost 1.7% of his body weight and another 4.3 lbs. This brings his 8 week total up to 39.0 lbs. He won a $20 Wal-Mart gift card from Terry Elston and State Farm Insurance.
Second place was a tie between Brittany Cline (2.6 lbs) and Tisha Watters (3.0 lbs), both losing 1.5% of their body weight. Brittany lost 2.6 lbs and is our leading lady so far, having lost 20.8 lbs in 8 weeks.
That’s it for this week. Now I’ve got to go pick up some brush and move a bunch of dirt and mulch into Kathy’s strawberry patch. Tomorrow I’ve got another 26 mile practice ride planned for the C.A.M.A. bike ride coming up on June 6th. That will be our Biggest Loser Challenge that weekend.
They’ve set up 7, 25, 40 and 70 (expert) mile rides. I’ve decided on the 40 miler, since last week’s 26 mile practice ride took what felt like forever—at least the last six miles. Clearly I’m no expert. If all goes well, I’ll try to do 32-33 miles next weekend, and a couple shorter rides in between to try and get ready. Hope to see you there!
Friday, May 22, 2009
BIGGEST LOSER "7' WEEK SEVEN -- A NEW YOU!
Did you see the Biggest Loser finale on TV last week? Aren’t you just amazed at the transformations of all the participants? Not just the winner, or finalists, but all of them. In just five short months, they lost an amazing amount of weight.
Mike, the 18 year old in the finals lost over 200 lbs—and still didn’t win. The two gals beat him with a higher percentage of weight loss. It was just amazing. But at 18 years old, he’s now got a completely different future ahead of him.
And so does Helen the 48 year old winner. To lose 150 lbs must just feel amazing for her. The runner-up, Tara, was a former plus-size model. She won 13 out of the 18 challenges, including a half-marathon and full marathon. The confidence they’ve gained will last them the rest of their lives.
I’m not sure I can even comprehend how that must feel, to drop 150 or 200 lbs. I do know what it feels like to drop 30 lbs. That feels amazing, especially when since I replaced it with 20 pounds of muscle. Imagine how they must feel.
If you want a new lease on life, try getting in shape. Lose that fat you’re carrying around and build some new muscle. It doesn’t mean you won’t have other problems, but you’ll feel better while facing them. You’ll have strength, stamina, and a spring in your step when you head out the door. Feeling better about yourself often produces other dividends, too.
You don’t have to hit it as hard as they did on the show—they worked out 6-8 hours a day. It was their main focus in life for five months. You don’t even have to hit it as hard as our Biggest Losers. Many of them work out twice a day on most days, and the others try to hit it hard at least once every day.
You could start out by making a decision to just start moving every day for at least 20 minutes. Most everyone can walk a mile in 20 minutes. If you just did that, and watched what you ate, you could change your life.
Adding a simple weight lifting routine would make things even better. It takes just 20-30 minutes, three days a week, and will improve your strength, stamina, and muscle tone. It’ll also make you a more efficient fat burner as you gain muscle, and it looks pretty good too.
So instead of a 5 month program to lose the weight, say it takes you 10 months. Or instead of a three month program, it might take you six months. So what if it takes a year, or even 18 months. How long did it take to put the weight on? The time is going to pass, no matter what you do, and each day is going to be better, so just last it out and you’ll get what you want.
If you want to do it quicker, that’s O.K., too. After 6 weeks, our leader is averaging 5.0 lbs a week. Second place was averaging right around 4.0 lbs a week. A couple people averaged 3.0 lbs a week, and several more are averaging 2.0 lbs a week. Most everyone else is losing about a pound a week, and that’s fine.
Personally, I think that when you lose too much too fast, sometimes you’re left with saggy skin, and we saw that on this year’s show with several of the finalists. Skin is elastic and will shrink somewhat as you lose the fat, but building muscle is the real key to filling up that space where the fat used to be.
If you’ve been working at it for awhile, and you’re not losing as fast as you’d like, here are some questions. First, how do you feel? Do you feel better than you used to? Great, so quit complaining and keep going.
Next, how do your clothes fit? People will lose inches, but it hasn’t showed up on the scale yet. But they’re thinner around the waist. You’re thinner, so quit complaining and keep going.
Third, what is your body fat doing? If your weight is staying the same, but your body fat percentage is going down, that means you’re losing fat and building muscle. That’s fine because muscle will help you do more, and burn even more fat in the end. Quit complaining and keep going.
Finally, what does the scale say? If you’re gaining weight, then “Houston, we have a problem.” You’ve got to be looking at how much you’re eating. Put the fork down and step away from the table. If you’re losing weight, then don’t worry if it’s not “enough.” It’s something, so quit complaining and keep going.
In every case, one action is the same. Did you catch that? You are in control of this bus. You’re in the driver’s seat. So get started, quit complaining, and keep going. If you’ll do that, then you’ll be well on your way to a new you.
This week’s winner was Pennie Callaway-Duzan who lost 3.5% of her body weight and 5.4 lbs. She wasn’t really sure why, though, because her work schedule kept her from being quite as active as she’d have like.
I’m not sure why either, but sometimes our body takes awhile to catch up, and you can put in the work one week and see it on the scale the next. We’ll see what happens next week. Pennie won a $20 Wal-Mart gift card from Terry Elston and State Farm Insurance.
Second place went to Brittany Cline who lost 2.7% of her body weight and 4.8 lbs. Brittany said she was pretty much running on the treadmill all the time. Third place went to John Crow who lost 2.6% of his body weight and an amazing 6.9 lbs. John said he’d really stepped it up with two workouts a day.
Here’s a full-body workout similar to the new one they learned on Saturday in case you’d like to try it at home. Do the first two exercises back to back three times and then move on to the next pair. Try to keep moving and never stop the entire time you’re working out. Do 3 sets of each pair with 15 repetitions of each exercise.
1. DB Pec Fly’s on Stability Ball 3. Walking Lunges
2. Ball Twists w. Medicine Ball 4. DB Pullovers on Stability Ball
5. DB Deadlift-Curl-Press 7. Double Tricep Kickbacks
6. Pikes on the Stability Ball 8. Knee-In’s on Stability Ball
Start with a pretty easy weight to get warmed up and familiar with the movements. Try to increase the weight in your second and third sets. If you’re not sure how to perform the exercises, make sure you get with a trainer who can show you how to do the movements correctly. Do everything slowly and in control, making sure to keep breathing throughout the exercise.
Mike, the 18 year old in the finals lost over 200 lbs—and still didn’t win. The two gals beat him with a higher percentage of weight loss. It was just amazing. But at 18 years old, he’s now got a completely different future ahead of him.
And so does Helen the 48 year old winner. To lose 150 lbs must just feel amazing for her. The runner-up, Tara, was a former plus-size model. She won 13 out of the 18 challenges, including a half-marathon and full marathon. The confidence they’ve gained will last them the rest of their lives.
I’m not sure I can even comprehend how that must feel, to drop 150 or 200 lbs. I do know what it feels like to drop 30 lbs. That feels amazing, especially when since I replaced it with 20 pounds of muscle. Imagine how they must feel.
If you want a new lease on life, try getting in shape. Lose that fat you’re carrying around and build some new muscle. It doesn’t mean you won’t have other problems, but you’ll feel better while facing them. You’ll have strength, stamina, and a spring in your step when you head out the door. Feeling better about yourself often produces other dividends, too.
You don’t have to hit it as hard as they did on the show—they worked out 6-8 hours a day. It was their main focus in life for five months. You don’t even have to hit it as hard as our Biggest Losers. Many of them work out twice a day on most days, and the others try to hit it hard at least once every day.
You could start out by making a decision to just start moving every day for at least 20 minutes. Most everyone can walk a mile in 20 minutes. If you just did that, and watched what you ate, you could change your life.
Adding a simple weight lifting routine would make things even better. It takes just 20-30 minutes, three days a week, and will improve your strength, stamina, and muscle tone. It’ll also make you a more efficient fat burner as you gain muscle, and it looks pretty good too.
So instead of a 5 month program to lose the weight, say it takes you 10 months. Or instead of a three month program, it might take you six months. So what if it takes a year, or even 18 months. How long did it take to put the weight on? The time is going to pass, no matter what you do, and each day is going to be better, so just last it out and you’ll get what you want.
If you want to do it quicker, that’s O.K., too. After 6 weeks, our leader is averaging 5.0 lbs a week. Second place was averaging right around 4.0 lbs a week. A couple people averaged 3.0 lbs a week, and several more are averaging 2.0 lbs a week. Most everyone else is losing about a pound a week, and that’s fine.
Personally, I think that when you lose too much too fast, sometimes you’re left with saggy skin, and we saw that on this year’s show with several of the finalists. Skin is elastic and will shrink somewhat as you lose the fat, but building muscle is the real key to filling up that space where the fat used to be.
If you’ve been working at it for awhile, and you’re not losing as fast as you’d like, here are some questions. First, how do you feel? Do you feel better than you used to? Great, so quit complaining and keep going.
Next, how do your clothes fit? People will lose inches, but it hasn’t showed up on the scale yet. But they’re thinner around the waist. You’re thinner, so quit complaining and keep going.
Third, what is your body fat doing? If your weight is staying the same, but your body fat percentage is going down, that means you’re losing fat and building muscle. That’s fine because muscle will help you do more, and burn even more fat in the end. Quit complaining and keep going.
Finally, what does the scale say? If you’re gaining weight, then “Houston, we have a problem.” You’ve got to be looking at how much you’re eating. Put the fork down and step away from the table. If you’re losing weight, then don’t worry if it’s not “enough.” It’s something, so quit complaining and keep going.
In every case, one action is the same. Did you catch that? You are in control of this bus. You’re in the driver’s seat. So get started, quit complaining, and keep going. If you’ll do that, then you’ll be well on your way to a new you.
This week’s winner was Pennie Callaway-Duzan who lost 3.5% of her body weight and 5.4 lbs. She wasn’t really sure why, though, because her work schedule kept her from being quite as active as she’d have like.
I’m not sure why either, but sometimes our body takes awhile to catch up, and you can put in the work one week and see it on the scale the next. We’ll see what happens next week. Pennie won a $20 Wal-Mart gift card from Terry Elston and State Farm Insurance.
Second place went to Brittany Cline who lost 2.7% of her body weight and 4.8 lbs. Brittany said she was pretty much running on the treadmill all the time. Third place went to John Crow who lost 2.6% of his body weight and an amazing 6.9 lbs. John said he’d really stepped it up with two workouts a day.
Here’s a full-body workout similar to the new one they learned on Saturday in case you’d like to try it at home. Do the first two exercises back to back three times and then move on to the next pair. Try to keep moving and never stop the entire time you’re working out. Do 3 sets of each pair with 15 repetitions of each exercise.
1. DB Pec Fly’s on Stability Ball 3. Walking Lunges
2. Ball Twists w. Medicine Ball 4. DB Pullovers on Stability Ball
5. DB Deadlift-Curl-Press 7. Double Tricep Kickbacks
6. Pikes on the Stability Ball 8. Knee-In’s on Stability Ball
Start with a pretty easy weight to get warmed up and familiar with the movements. Try to increase the weight in your second and third sets. If you’re not sure how to perform the exercises, make sure you get with a trainer who can show you how to do the movements correctly. Do everything slowly and in control, making sure to keep breathing throughout the exercise.
Wednesday, May 13, 2009
BIGGEST LOSER "7' WEEK SIX -- "I JUST FELT LIKE RUNNING"
This week the group’s challenge was to run/walk a 5K over at Sarah Bush Lincoln’s “Races for all Paces.” When they started six weeks ago, they had to do a mile as fast as possible as part of the fitness tests on their first day.
Each week, the goal was to add a little distance to the total, as well as trying to keep doing the mile a little bit quicker. By week four, they’d gone about 2 ½ miles during the Saturday morning workout, so they were all ready to tackle a 5K, which is 3.1 miles.
It also helped that on TV, the Biggest Losers final challenge was to do an entire marathon (26.1 miles). That left no room for any complaining since I was only asking them to do a 5K.
One of the participants was really a “sleeper.” Already running 5 miles a day, this is the gal I’ve written about some time ago. I’d see her out running, while pushing a baby carriage, along with 2 dogs. She’d joined Biggest Losers to support her husband John, and also to lose that “last little bit” after having her most recent little one.
I was running the half-marathon as a personal challenge, and to show the others I was willing to push myself too. My son Chris was running with me as a birthday present—left on his own, he can just blaze through the 13.1 miles—but he was willing to slow it up that day for me.
So it seemed fitting to encourage Bessie to do the half-marathon as well, since she’s an amazing runner anyway. She tore it up, too, finishing a half hour ahead of me (which I fully expected). I’m pretty sure that won’t be her last one.
We started at 7:00 am, and the 5K started at 8:00. I’d told them that they’d still all finish before me, because even if you walk the 5K at a comfortable pace, it takes about 60 minutes. Since they’d be pushing a little bit, many of them finished closer to 35-40 minutes.
On my best day, I’m between 2:10-2:15 for a ½ marathon. This wasn’t that day. The wind was crazy, and I think I was still down a bit from that bug that hit everybody a month or so ago. Still, at 2:23, it was great to see all those Biggest Losers in their white “Races for all Paces” t-shirts standing there cheering and waiting for the old man to finally lumber across the finish line.
I was proud of everyone that went and tried, especially the ones with knee issues. They just go to show that you can do what you want to do. Another couple did the one mile family event with their daughter and baby carriage. They’ve had a difficult week dealing with a death in the family and health issues, but they were still out there doing it.
That’s what I’m talking about. You set a goal. You find a way. You get started, and you keep going, even when things get tough. We used to do this instinctively, but somewhere along the line, something happened. Now, people have a tough time even setting goals.
We’ve gotten lazy somehow. Or maybe, we’ve just lost our belief. We’ve got to get back to the point where striving for something is important. Because when we’re in that place, that’s where we learn who we are and what we’re made of. That’s where we’ll find ourselves—or who we want to be.
It’s where character is made. Even failures are of benefit there. I wasn’t crazy about the 2:23 finish, because I know I can do better. But it is what it is and it was the best I could do that day. At least I was doing something. I was trying—striving—and they were too. That’s why I was so proud of them. That’s why we’ll keep turning up the heat, to show them what they’re made of, and what they can accomplish.
That’s also why their next challenge is to do the 2009 C.A.M.A. Teen “Tour de Park Edgar & Clark 2009 Bike Rally” on June 6th. They’ll have to find a bike and do one of the rides: 7, 25, 40 or 70 miles. Since my cutie-pie did the 7 mile ride last year at the age of seven, they’ve got no excuses.
Hopefully, a lot of them will try the 25 mile ride. I’ll probably end up shooting for the 40 mile ride, but that 70 miler looks pretty intriguing. Now that’s something I’ve never done. If I can find someone to ride with, it might give us both something to strive for.
This week’s winner was Vince Porter, who lost 2.0% of his body weight and 5.1 lbs. Vince has been doing very well so far, losing 30.0 lbs in the first six weeks. That’s five pounds a week! Vince will receive a $20 Wal-Mart gift card from Terry Elston and State Farm Insurance.
Second place was a tie between Penny Spinner and Nicole Richardson. Penny is a dedicated runner who loves a challenge, running two half-marathons back to back two weeks ago. First the Indy Mini on Saturday, and then another in Ohio on Sunday! She lost 1.8% of her body weight and 3.0 lbs, and is down 12.2 lbs in the first six weeks.
Nicole likes bike riding better, and is looking forward to the C.A.M.A. bike rally. She also lost 1.8% of her body weight and 3.0 lbs, and is down a total of 16.8 lbs so far.
Next week we’ll teach the Biggest Losers another free weight routine. Right now, I’ve got to go get a workout in. My wife has weeded all around the garden and there’s a huge pile of mulch waiting with my name on it. It’s all that’s left after our 100-year Oak fell during the storm last summer. In a couple of hours, it’ll be in the garden. Hmm, I wonder if I can beat that 2:23 time.
Each week, the goal was to add a little distance to the total, as well as trying to keep doing the mile a little bit quicker. By week four, they’d gone about 2 ½ miles during the Saturday morning workout, so they were all ready to tackle a 5K, which is 3.1 miles.
It also helped that on TV, the Biggest Losers final challenge was to do an entire marathon (26.1 miles). That left no room for any complaining since I was only asking them to do a 5K.
One of the participants was really a “sleeper.” Already running 5 miles a day, this is the gal I’ve written about some time ago. I’d see her out running, while pushing a baby carriage, along with 2 dogs. She’d joined Biggest Losers to support her husband John, and also to lose that “last little bit” after having her most recent little one.
I was running the half-marathon as a personal challenge, and to show the others I was willing to push myself too. My son Chris was running with me as a birthday present—left on his own, he can just blaze through the 13.1 miles—but he was willing to slow it up that day for me.
So it seemed fitting to encourage Bessie to do the half-marathon as well, since she’s an amazing runner anyway. She tore it up, too, finishing a half hour ahead of me (which I fully expected). I’m pretty sure that won’t be her last one.
We started at 7:00 am, and the 5K started at 8:00. I’d told them that they’d still all finish before me, because even if you walk the 5K at a comfortable pace, it takes about 60 minutes. Since they’d be pushing a little bit, many of them finished closer to 35-40 minutes.
On my best day, I’m between 2:10-2:15 for a ½ marathon. This wasn’t that day. The wind was crazy, and I think I was still down a bit from that bug that hit everybody a month or so ago. Still, at 2:23, it was great to see all those Biggest Losers in their white “Races for all Paces” t-shirts standing there cheering and waiting for the old man to finally lumber across the finish line.
I was proud of everyone that went and tried, especially the ones with knee issues. They just go to show that you can do what you want to do. Another couple did the one mile family event with their daughter and baby carriage. They’ve had a difficult week dealing with a death in the family and health issues, but they were still out there doing it.
That’s what I’m talking about. You set a goal. You find a way. You get started, and you keep going, even when things get tough. We used to do this instinctively, but somewhere along the line, something happened. Now, people have a tough time even setting goals.
We’ve gotten lazy somehow. Or maybe, we’ve just lost our belief. We’ve got to get back to the point where striving for something is important. Because when we’re in that place, that’s where we learn who we are and what we’re made of. That’s where we’ll find ourselves—or who we want to be.
It’s where character is made. Even failures are of benefit there. I wasn’t crazy about the 2:23 finish, because I know I can do better. But it is what it is and it was the best I could do that day. At least I was doing something. I was trying—striving—and they were too. That’s why I was so proud of them. That’s why we’ll keep turning up the heat, to show them what they’re made of, and what they can accomplish.
That’s also why their next challenge is to do the 2009 C.A.M.A. Teen “Tour de Park Edgar & Clark 2009 Bike Rally” on June 6th. They’ll have to find a bike and do one of the rides: 7, 25, 40 or 70 miles. Since my cutie-pie did the 7 mile ride last year at the age of seven, they’ve got no excuses.
Hopefully, a lot of them will try the 25 mile ride. I’ll probably end up shooting for the 40 mile ride, but that 70 miler looks pretty intriguing. Now that’s something I’ve never done. If I can find someone to ride with, it might give us both something to strive for.
This week’s winner was Vince Porter, who lost 2.0% of his body weight and 5.1 lbs. Vince has been doing very well so far, losing 30.0 lbs in the first six weeks. That’s five pounds a week! Vince will receive a $20 Wal-Mart gift card from Terry Elston and State Farm Insurance.
Second place was a tie between Penny Spinner and Nicole Richardson. Penny is a dedicated runner who loves a challenge, running two half-marathons back to back two weeks ago. First the Indy Mini on Saturday, and then another in Ohio on Sunday! She lost 1.8% of her body weight and 3.0 lbs, and is down 12.2 lbs in the first six weeks.
Nicole likes bike riding better, and is looking forward to the C.A.M.A. bike rally. She also lost 1.8% of her body weight and 3.0 lbs, and is down a total of 16.8 lbs so far.
Next week we’ll teach the Biggest Losers another free weight routine. Right now, I’ve got to go get a workout in. My wife has weeded all around the garden and there’s a huge pile of mulch waiting with my name on it. It’s all that’s left after our 100-year Oak fell during the storm last summer. In a couple of hours, it’ll be in the garden. Hmm, I wonder if I can beat that 2:23 time.
Sunday, May 10, 2009
BIGGEST LOSER "7' WEEK FIVE -- FREE WEIGHTS
This week we introduced them to free weights in the Saturday morning workout. Sometimes people get nervous about using dumbbells and the other equipment, but they don’t need to be. The key is starting out with a weight you can easily handle for 15 repetitions and learning how to do the techniques correctly.
If you do those two things, you’ll be amazed at the differences in your workout. While the machines guide the motion, with free weights, you guide the motion. This alone makes it more interesting—and intense. All of a sudden, new stabilizer muscles have to come into play. Your core is more involved, keeping you in the correct position.
It kind of resembles real life. When something happens and you have to move a certain way to get out of danger, you have to move—right then. When you have to lift something and the angle’s a little awkward, you still have to lift it. Working out with real weights prepares you for those moments. Here’s an example of the workout they did.
· DB Chest Press on the Stability Ball x 3
· AB Crunches x 3 (knees bent, legs up, crossing)
· DB Deadlifts (slightly bent leg) x 3
· DB Lateral Raises x 3
· DB Single Arm Rows (each side) x 3
· Body Squats (with or w/o DB) x 3
· DB Bicep Curls & DB Overhead Tricep Presses x 3
· Side Twists with a Ball x 3
Once you’re comfortable with the motion, the next step is to add a little weight. If you find yourself doing 15 repetitions and it’s still pretty easy, grab the next set of dumbbells. Don’t be afraid to try a heavier weight. Do the motions slow and always in control.
After adding weight, another trick we use is to group things together so you don’t take rest breaks. Do a set of one exercise, followed by another set of a different exercise that works a different muscle group. I call this “active rest.”
While one group of muscles is resting, another is working. This really jacks up the intensity of the workout, helping you burn more calories, and getting a better workout. You’ll be stronger, and have more endurance too.
The winner of Week Five was John Crow who lost 1.9% of his body weight and 5.0 lbs. This means he’s lost 21.4 lbs in the first five weeks. John won a $20 Wal-Mart gift card from Terry Elston and our friends at State Farm Insurance. Here’s the rest of the top ten this week.
% lbs
John Crow 1.9 5.0
Vince Porter 1.8 4.7
Dawn Hopper 1.6 3.0
Jaymi Warner 1.6 2.6
Lacey Strow 1.5 2.8
Brittany Cline 1.3 2.4
Margo Yeargin 1.1 1.8
Stephanie Crampton 1.0 1.6
Brian Bradley 0.7 1.4
Kara Englum 0.5 0.8
If you do those two things, you’ll be amazed at the differences in your workout. While the machines guide the motion, with free weights, you guide the motion. This alone makes it more interesting—and intense. All of a sudden, new stabilizer muscles have to come into play. Your core is more involved, keeping you in the correct position.
It kind of resembles real life. When something happens and you have to move a certain way to get out of danger, you have to move—right then. When you have to lift something and the angle’s a little awkward, you still have to lift it. Working out with real weights prepares you for those moments. Here’s an example of the workout they did.
· DB Chest Press on the Stability Ball x 3
· AB Crunches x 3 (knees bent, legs up, crossing)
· DB Deadlifts (slightly bent leg) x 3
· DB Lateral Raises x 3
· DB Single Arm Rows (each side) x 3
· Body Squats (with or w/o DB) x 3
· DB Bicep Curls & DB Overhead Tricep Presses x 3
· Side Twists with a Ball x 3
Once you’re comfortable with the motion, the next step is to add a little weight. If you find yourself doing 15 repetitions and it’s still pretty easy, grab the next set of dumbbells. Don’t be afraid to try a heavier weight. Do the motions slow and always in control.
After adding weight, another trick we use is to group things together so you don’t take rest breaks. Do a set of one exercise, followed by another set of a different exercise that works a different muscle group. I call this “active rest.”
While one group of muscles is resting, another is working. This really jacks up the intensity of the workout, helping you burn more calories, and getting a better workout. You’ll be stronger, and have more endurance too.
The winner of Week Five was John Crow who lost 1.9% of his body weight and 5.0 lbs. This means he’s lost 21.4 lbs in the first five weeks. John won a $20 Wal-Mart gift card from Terry Elston and our friends at State Farm Insurance. Here’s the rest of the top ten this week.
% lbs
John Crow 1.9 5.0
Vince Porter 1.8 4.7
Dawn Hopper 1.6 3.0
Jaymi Warner 1.6 2.6
Lacey Strow 1.5 2.8
Brittany Cline 1.3 2.4
Margo Yeargin 1.1 1.8
Stephanie Crampton 1.0 1.6
Brian Bradley 0.7 1.4
Kara Englum 0.5 0.8
Sunday, May 03, 2009
BIGGEST LOSER "7' WEEK FOUR -- TURNING IT UP
This week we turned it up again. The goal is to get them ready for the Sarah Bush Lincoln “Races for all Paces” 5K two weeks from now on Saturday, May 9th. You can Goggle it to get more information.
So, they ran to the park at Main & Central. Then they did a pretty intense sequence of exercises there in the park, including sprints, walking lunges, burpees, crunches, sumo wrestling, pushups, planks, and more. Then they had to run back to the gym.
With all the sprints, they did more than 2 miles. Plus running back home is quite a bit tougher after you’ve done all those other things. The 5K will actually be easier, because they’ll have fresh legs.
The workout was non-stop as they moved from one thing to the other. I call it “active rest.” While one muscle group is resting, we’re working another. This keeps the intensity high, making a strength workout a cardio workout too—burning more calories and getting you leaner and meaner.
Next week we’ll be turning it up again by moving from the machines to free weights. The difference between machines and free weights is very obvious once you try the free weights.
Machines are very good about isolating the target muscles, but that’s also their weakness. Since the motion is so strict, you don’t need your stabilizer muscles to assist and support the motion. That’s where free weights have the advantage.
Machines also often give you a leverage advantage that you just don’t get with free weights. With free weights, you have to do all the work. More work means more calories burned and a better workout.
Finally, machines typically support you with a back pad. This is fine, but it means you don’t need to use your core muscles for support. Free weights have no support and once again, you’re doing all the work—including stabilization, with your core. It also helps prepare you for real life, where often times you need your core for support.
Doing a chest press with two 25lb dumbbells on an exercise ball will feel much more difficult than lifting 100 lbs on a chest press machine, even though it’s less than half the weight. Try it, you’ll see. Next week, I’ll give you the run down on the basic free weight routine they’ll be starting with.
The winner of week four was Shawn Bowers who lost 2.6% of his body weight and an amazing 7.0 lbs. He’s been stepping it up with the Level IV workouts and his running. Shawn won a $20 Wal-Mart gift card from Terry Elston and State Farm Insurance.
Second place went to Mary Ann Creech who lost 1.8% of her body weight and 3.2 lbs. Third place went to Linda Kerekguarto who lost 1.6% of her body weight and 3.0 lbs.
Out of the original 39 that started Biggest Loser “7,” we’re down to 32 participants that made the Saturday morning weigh-in. So here are the results for the first four weeks.
The goal is to average at least a pound a week, or 4.0 lbs by now, which is good. Two pounds a week is great, and that would be around 8.0 lbs. Three or more pounds a week is fantastic, and that would be anything around 12.0 lbs or more.
% lbs
1. Nicole Richardson 7.3 13.2
2. Vince Porter 7.1 20.2
3. Doug Sutton 6.6 17.4
4. Penny Spinner 5.7 10.0
5. John Crow 5.7 16.4
6. Shawn Bowers 5.0 14.0
7. Stacey Reed 5.0 10.0
8. Brittany Cline 4.8 9.0
9. Linda Kerekguarto 4.4 8.6
10. Stephanie Crampton 4.2 7.0
11. Jaymi Warner 3.9 6.6
12. Mary Ann Creech 3.7 6.8
13. Bessie Rigdon 3.7 5.2
14. Steve Jones 3.3 8.0
15. Heather Sutton 3.1 7.2
16. Kara Englum 2.9 4.6
17. Shirley Fiscus 2.7 5.2
18. Tisha Watters 2.6 5.4
19. Brian Bradley 2.5 5.2
20. Dawn Hopper 2.5 4.6
21. Pennie Callaway-Duzan 2.1 3.4
22. Christy Neal 2.0 4.8
23. Margo Yeargon 1.9 3.0
24. Mike Elledge 1.7 5.0
25. Lacey Strow 1.6 3.0
26. Kenneth Harp 1.3 4.4
27. Jennifer Reel 1.3 2.6
28. John Rigdon 1.2 2.4
29. Libby Reel 0.1 2.8
30. Tony Peel 0.1 2.4
31. Jeff Reel 0.1 2.6
32. Jennifer Bowers 0.0 0.0
So, they ran to the park at Main & Central. Then they did a pretty intense sequence of exercises there in the park, including sprints, walking lunges, burpees, crunches, sumo wrestling, pushups, planks, and more. Then they had to run back to the gym.
With all the sprints, they did more than 2 miles. Plus running back home is quite a bit tougher after you’ve done all those other things. The 5K will actually be easier, because they’ll have fresh legs.
The workout was non-stop as they moved from one thing to the other. I call it “active rest.” While one muscle group is resting, we’re working another. This keeps the intensity high, making a strength workout a cardio workout too—burning more calories and getting you leaner and meaner.
Next week we’ll be turning it up again by moving from the machines to free weights. The difference between machines and free weights is very obvious once you try the free weights.
Machines are very good about isolating the target muscles, but that’s also their weakness. Since the motion is so strict, you don’t need your stabilizer muscles to assist and support the motion. That’s where free weights have the advantage.
Machines also often give you a leverage advantage that you just don’t get with free weights. With free weights, you have to do all the work. More work means more calories burned and a better workout.
Finally, machines typically support you with a back pad. This is fine, but it means you don’t need to use your core muscles for support. Free weights have no support and once again, you’re doing all the work—including stabilization, with your core. It also helps prepare you for real life, where often times you need your core for support.
Doing a chest press with two 25lb dumbbells on an exercise ball will feel much more difficult than lifting 100 lbs on a chest press machine, even though it’s less than half the weight. Try it, you’ll see. Next week, I’ll give you the run down on the basic free weight routine they’ll be starting with.
The winner of week four was Shawn Bowers who lost 2.6% of his body weight and an amazing 7.0 lbs. He’s been stepping it up with the Level IV workouts and his running. Shawn won a $20 Wal-Mart gift card from Terry Elston and State Farm Insurance.
Second place went to Mary Ann Creech who lost 1.8% of her body weight and 3.2 lbs. Third place went to Linda Kerekguarto who lost 1.6% of her body weight and 3.0 lbs.
Out of the original 39 that started Biggest Loser “7,” we’re down to 32 participants that made the Saturday morning weigh-in. So here are the results for the first four weeks.
The goal is to average at least a pound a week, or 4.0 lbs by now, which is good. Two pounds a week is great, and that would be around 8.0 lbs. Three or more pounds a week is fantastic, and that would be anything around 12.0 lbs or more.
% lbs
1. Nicole Richardson 7.3 13.2
2. Vince Porter 7.1 20.2
3. Doug Sutton 6.6 17.4
4. Penny Spinner 5.7 10.0
5. John Crow 5.7 16.4
6. Shawn Bowers 5.0 14.0
7. Stacey Reed 5.0 10.0
8. Brittany Cline 4.8 9.0
9. Linda Kerekguarto 4.4 8.6
10. Stephanie Crampton 4.2 7.0
11. Jaymi Warner 3.9 6.6
12. Mary Ann Creech 3.7 6.8
13. Bessie Rigdon 3.7 5.2
14. Steve Jones 3.3 8.0
15. Heather Sutton 3.1 7.2
16. Kara Englum 2.9 4.6
17. Shirley Fiscus 2.7 5.2
18. Tisha Watters 2.6 5.4
19. Brian Bradley 2.5 5.2
20. Dawn Hopper 2.5 4.6
21. Pennie Callaway-Duzan 2.1 3.4
22. Christy Neal 2.0 4.8
23. Margo Yeargon 1.9 3.0
24. Mike Elledge 1.7 5.0
25. Lacey Strow 1.6 3.0
26. Kenneth Harp 1.3 4.4
27. Jennifer Reel 1.3 2.6
28. John Rigdon 1.2 2.4
29. Libby Reel 0.1 2.8
30. Tony Peel 0.1 2.4
31. Jeff Reel 0.1 2.6
32. Jennifer Bowers 0.0 0.0
Saturday, April 25, 2009
BIGGEST LOSER "7' WEEK THREE -- EATING RIGHT
Last week I challenged this group to do the 5K at the “Races for all Paces” at Sarah Bush Lincoln in Charleston on May 9th. I’ll be doing the half-marathon, to make up for missing the Illinois marathon last week. Every one else will do the 5K (3.1 mi).
Since they’ve already done a mile the first night, and 1.8 miles last week, this week the challenge was to do 2 miles. First they walked/ran a mile, and then met back at the gym where they did 5 sets of 5 burpees and 10 sit-ups.
For those of you who’ve never had the privilege of doing a burpee, here’s how it goes. Start standing up. Then drop down onto your hands and kick your feet back behind you into pushup position. Then do a pushup. Then hop your feet back underneath you and stand back up. Once up, jump a few inches up in the air with your hands stretched out over-head. That’s a burpee!
Since the whole body is being used, burpees are very metabolically demanding—meaning they require a lot of oxygen and energy. By the end of the second set, everyone was huffing and puffing, but they all hung in there and completed the 5 sets.
After the burpees and sit-ups, the rest of the challenge was to go back out the door and walk/run another mile. Lacey Strow and Brian Bradley led the pack, running the whole way!
After tracking their calories for a few days, some were surprised to see how little they were actually eating. Most women need somewhere between 1200 and 1350 calories minimum. Then, we try to get them up to 1,500 or 1,650 calories. Guys tend to need around 1,800 calories minimum, and we try to get them to stay between 2,000 and 2,400 calories.
Since they’ve already done a mile the first night, and 1.8 miles last week, this week the challenge was to do 2 miles. First they walked/ran a mile, and then met back at the gym where they did 5 sets of 5 burpees and 10 sit-ups.
For those of you who’ve never had the privilege of doing a burpee, here’s how it goes. Start standing up. Then drop down onto your hands and kick your feet back behind you into pushup position. Then do a pushup. Then hop your feet back underneath you and stand back up. Once up, jump a few inches up in the air with your hands stretched out over-head. That’s a burpee!
Since the whole body is being used, burpees are very metabolically demanding—meaning they require a lot of oxygen and energy. By the end of the second set, everyone was huffing and puffing, but they all hung in there and completed the 5 sets.
After the burpees and sit-ups, the rest of the challenge was to go back out the door and walk/run another mile. Lacey Strow and Brian Bradley led the pack, running the whole way!
After tracking their calories for a few days, some were surprised to see how little they were actually eating. Most women need somewhere between 1200 and 1350 calories minimum. Then, we try to get them up to 1,500 or 1,650 calories. Guys tend to need around 1,800 calories minimum, and we try to get them to stay between 2,000 and 2,400 calories.
We also talked about the quality of foods, starting with fats. Eating low fat dairy products every day, avoid foods cooked in vegetable oil (most fast foods), and take an Omega-3 supplement (fish oil). Then divide your plate into 3 segments: Protein, Starch, and Fruits/Greens:
- Protein is for building muscle and bone and we usually don’t get enough. Sources include Fish, poultry, lean cuts of beef, pork, low fat dairy, some beans, and nuts.
- Starches are complex carbohydrates that take your body longer to break down, so you get longer lasting fuel. We usually overdo these. A good plan is to eat only one per meal. Sources include whole wheat or multigrain breads and cereals, oats, potatoes, sweet potatoes, whole grain pastas, long grain wild rice, corn, and some beans.
- Fruits are for quick energy, lots of vitamins and fiber, and we don’t eat enough of them. Unless you’re diabetic, try to eat 3-4 fruits a day for breakfast and snacks.
- Greens include all vegetables—whether or not they’re actually green—and we definitely don’t eat enough of these. Packed with lots of vitamins and minerals, and fiber, try to eat 3-4 of these a day. Wal-Mart has a big bag of frozen broccoli, cauliflower, and carrots. Steam em up or lightly sautee them in a little butter. Other days, have a big salad with your supper.
This week’s winner was Nicole Richardson who lost 2.0% of her body weight and 3.4 lbs. She won a $20 gift card from Terry Elston and State Farm Insurance. Nicole does a lot of bike riding and won the first week also.
Second place went to a surprised Kara Englum who lost 1.7% of her body weight and 2.6 lbs. Kara was one of those who learned she wasn’t eating enough. She stepped it up from 1,300 calories to 1,650 and lost weight!
Third place went to Vince Porter who lost 1.6% of his body weight and 4.4 lbs. Vince is in the lead overall, having lost 16.8 lbs so far in just three weeks!
Friday, April 17, 2009
BIGGEST LOSER "7' WEEK TWO -- GETTING MOVING
This week we turned it up a notch during the Saturday morning workout. We had to because two of our BL7 participants, Shawn and Jennifer, were in Champaign running the 1st ever Illinois Marathon & Half-Marathon. Since they were there, running 13.1 miles, I felt we owed it to them to pick it up a little bit back here at home.
I was supposed to be running the marathon with them, but 3 weeks ago during the last long training run, my old right knee flared up again. Then last week, the dreaded flu and sinusitis combo reared its ugly head and knocked me out for a couple days. Working out over two hours tends to suppress the immune system, so the smart thing to do was take it easy so my system would recover.
I’m not the only one who had to pass on the run. My friend Susan made it all the way through the long run on the marathon training, when her shin splints started kicking in. They got bad enough that hardly any running at all made it worse, to the point where there could be long-term consequences. Though she was smart for not tempting fate, she says she still felt like a loser.
It’s funny how that works. Even though we’ve trained for 16 weeks, and ran around 500 miles to prepare, and we even did the long runs up to 18 miles, we still feel that way, even though we know it’s not true. We need to remember the real benefit is gained from what we’ve done and learned along the way. It would have been nice to be there, though.
But we did have some others go from the center. Josh and Stacey were doing their first half-marathon. Jane was doing her first one in over twenty years. Paul & Penny were doing just another of many races and half-marathons, and Josh Rigdon, who you might remember won BL4, was doing his first ever full marathon.
With all that going on, I pushed the BL7 group pretty hard this morning. After walking at the center for a warm-up, we did an interesting interval workout. We met outside the building and ran or walked down Wood St. to the park at 5-Points (High St).
Once there, we all did 25 jumping-jacks, 15 pushups, 15 sit-ups, and 15 body squats. Then they ran or walked north on High St to the park at Edgar & High St. Once everyone arrived, we did 25 more jumping-jacks, and 15 pushups, sit-ups and body squats.
After that, we took off toward the football field. Once there, we did another set of each of the exercises. Finally, we ran or walked up the big hill and headed back to Wood St and then back to the fitness center where we did the final set of exercises back in the mat room.
The first week, they did 5 sets of 10 each of the pushups, sit-ups, and body squats. This time, they did 60 of each, along with 100 jumping jacks, not to mention the running from point to point in-between.
If I’d have told them what they were going to do before they did it, most of them wouldn’t have believed they could do it. Once they were into it, though, they learned that they could do it. What’s more, their bodies will come back stronger next time and be able to do even more.
It got me thinking, though. The Sarah Bush Lincoln “Races for all Paces” is on Saturday, May 9th. They have a 5K walk/run, 10K relay, and Half-Marathon. I ran it last year after my knee kept me out of the St. Louis Marathon.
I was planning on doing it again this year, since I just had to skip the Illinois Marathon this weekend. While we were working out, it occurred to me that it would be a good challenge for the group in Biggest Losers “7”.
So, we’re going to all meet there that Saturday morning, and instead of our regular workout, they have to do the 5K walk/run, and I’ll do the 13.1 mile run. Some of them will run most or all of it while others will take lots of walk breaks. Some will walk the whole thing. A 5K is 3.1 miles and they’ve all done at least two miles, so the 5K would be only one more mile, and take at the most around one hour.
We’ll spend the next four weeks building up to it. If you’d like to do it with us, you can get information about it by Googling “Races for all Paces.”
This week’s winner was John Crow who lost 2.3% of his body weight and 6.4 lbs. I’m not surprised, because every time I came in the fitness center, there he was, working out. John won a $20 Wal-Mart gift card from Terry Elston and State Farm Insurance.
Second place went to Brittany Cline who lost 1.8% of her body weight and 3.4 lbs. Stacey Reed came in third, with 1.6% of her body weight and 3.2 lbs. Here are the rest of the top 10 for this week.
1. John Crow 2.3% 6.4
2. Brittany Cline 1.8% 3.4
3. Stacey Reed 1.6 3.2
4. Mike Elledge 1.5 4.5
5. Stephanie Crampton 1.4 2.4
6. Daniel Pearson 1.4 4.6
7. Heather Sutton 1.4 3.2
8. Shirley Fiscus 1.3 2.6
9. Jerryca Pearson 1.3 3.0
10. Doug Sutton 1.2 3.0
The group also got a homework assignment—a calorie log to start recording what they eat each day. Research shows that people who write down what they eat lost more weight than those who don’t write it down.
It will also let us know if they’re hitting their “minimum” each day—their basal metabolic rate (BMR), which is the minimum calories they need to live. Most women don’t hit their minimum, and most guys overeat. This will tell us where everyone is, so we can go from there. Next week, we’ll look at the quality of their foods. See you then!
I was supposed to be running the marathon with them, but 3 weeks ago during the last long training run, my old right knee flared up again. Then last week, the dreaded flu and sinusitis combo reared its ugly head and knocked me out for a couple days. Working out over two hours tends to suppress the immune system, so the smart thing to do was take it easy so my system would recover.
I’m not the only one who had to pass on the run. My friend Susan made it all the way through the long run on the marathon training, when her shin splints started kicking in. They got bad enough that hardly any running at all made it worse, to the point where there could be long-term consequences. Though she was smart for not tempting fate, she says she still felt like a loser.
It’s funny how that works. Even though we’ve trained for 16 weeks, and ran around 500 miles to prepare, and we even did the long runs up to 18 miles, we still feel that way, even though we know it’s not true. We need to remember the real benefit is gained from what we’ve done and learned along the way. It would have been nice to be there, though.
But we did have some others go from the center. Josh and Stacey were doing their first half-marathon. Jane was doing her first one in over twenty years. Paul & Penny were doing just another of many races and half-marathons, and Josh Rigdon, who you might remember won BL4, was doing his first ever full marathon.
With all that going on, I pushed the BL7 group pretty hard this morning. After walking at the center for a warm-up, we did an interesting interval workout. We met outside the building and ran or walked down Wood St. to the park at 5-Points (High St).
Once there, we all did 25 jumping-jacks, 15 pushups, 15 sit-ups, and 15 body squats. Then they ran or walked north on High St to the park at Edgar & High St. Once everyone arrived, we did 25 more jumping-jacks, and 15 pushups, sit-ups and body squats.
After that, we took off toward the football field. Once there, we did another set of each of the exercises. Finally, we ran or walked up the big hill and headed back to Wood St and then back to the fitness center where we did the final set of exercises back in the mat room.
The first week, they did 5 sets of 10 each of the pushups, sit-ups, and body squats. This time, they did 60 of each, along with 100 jumping jacks, not to mention the running from point to point in-between.
If I’d have told them what they were going to do before they did it, most of them wouldn’t have believed they could do it. Once they were into it, though, they learned that they could do it. What’s more, their bodies will come back stronger next time and be able to do even more.
It got me thinking, though. The Sarah Bush Lincoln “Races for all Paces” is on Saturday, May 9th. They have a 5K walk/run, 10K relay, and Half-Marathon. I ran it last year after my knee kept me out of the St. Louis Marathon.
I was planning on doing it again this year, since I just had to skip the Illinois Marathon this weekend. While we were working out, it occurred to me that it would be a good challenge for the group in Biggest Losers “7”.
So, we’re going to all meet there that Saturday morning, and instead of our regular workout, they have to do the 5K walk/run, and I’ll do the 13.1 mile run. Some of them will run most or all of it while others will take lots of walk breaks. Some will walk the whole thing. A 5K is 3.1 miles and they’ve all done at least two miles, so the 5K would be only one more mile, and take at the most around one hour.
We’ll spend the next four weeks building up to it. If you’d like to do it with us, you can get information about it by Googling “Races for all Paces.”
This week’s winner was John Crow who lost 2.3% of his body weight and 6.4 lbs. I’m not surprised, because every time I came in the fitness center, there he was, working out. John won a $20 Wal-Mart gift card from Terry Elston and State Farm Insurance.
Second place went to Brittany Cline who lost 1.8% of her body weight and 3.4 lbs. Stacey Reed came in third, with 1.6% of her body weight and 3.2 lbs. Here are the rest of the top 10 for this week.
1. John Crow 2.3% 6.4
2. Brittany Cline 1.8% 3.4
3. Stacey Reed 1.6 3.2
4. Mike Elledge 1.5 4.5
5. Stephanie Crampton 1.4 2.4
6. Daniel Pearson 1.4 4.6
7. Heather Sutton 1.4 3.2
8. Shirley Fiscus 1.3 2.6
9. Jerryca Pearson 1.3 3.0
10. Doug Sutton 1.2 3.0
The group also got a homework assignment—a calorie log to start recording what they eat each day. Research shows that people who write down what they eat lost more weight than those who don’t write it down.
It will also let us know if they’re hitting their “minimum” each day—their basal metabolic rate (BMR), which is the minimum calories they need to live. Most women don’t hit their minimum, and most guys overeat. This will tell us where everyone is, so we can go from there. Next week, we’ll look at the quality of their foods. See you then!
Saturday, April 11, 2009
BIGGEST LOSER "7' WEEK ONE -- JUST GET STARTED
We hit the ground running this week. Having just finished Biggest Loser “6,” we turned right around and started another. At the end of week one, there are 39 participants. The results so far are pretty promising. Over half the group lost at least 2.0 lbs and 21 people lost more than 3.0 lbs.
As always, the goal in the first week is to just get everyone moving. They’re supposed to walk at least a mile in the morning, and then get another workout in later. Three days a week they’ll hit the machine circuit to build muscle. The other days are cardio days where they do things like walking, jogging, elliptical, bike, and so on.
The morning workout can be as little as 20 minutes, but the “real” workout later in the day should be 30-45 minutes. It has to become a priority, and most people do better by planning out their workout times. If you just wait until you have time, it never happens. Schedule it, and keep your schedule.
Their assignment this week is to figure out their daily “minimum.” This is the minimum number of calories they need to live. They do this by getting their body fat and going on the website www.tomdolanfitness.com and plugging in the numbers.
Most of the women are going to find out that their minimum is more calories then they’ve been eating. The American College of Sports Medicine recommends that women never go below 1,200 calories, while guys should never go below 1,800.
For best results, most women will need to be around 1,500-1,800 calories. Men will need to be between 2,000-2,400 calories. That means most women will need to start eating more, but most men will need to cut back a little. 9 out of 10 women don’t eat enough, but most men are over-eaters.
Once they get the amount of food right, they need to break it up into 3 meals and 2-3 healthy snacks. After they’re doing that correctly, it will be time to take a look at the quality of foods they’re eating, but more on that another time.
I like to phase these things in over the first 2-3 weeks, and then start fine-tuning their eating. Meanwhile, they’ll be working to turn things up in the gym too. Each week, they’ll be doing a little bit more—pushing themselves harder and working out longer.
As I mentioned before, quite a few people lost quite a bit of weight. I try not to get too excited about large weight losses in the first week, because sometimes it’s primarily water weight. The real key is if they lose weight the next week.
If they lost weight the first week, but gain weight after that, it’s a pretty good indicator that it wasn’t all fat. But if they lose a lot of weight early and keep losing, that’s the real deal. Like I told them, we’ll find out next week.
The winner this week was Nicole Richardson who lost 4.0% of her body weight and 7.2 lbs. She won a $20 gift card from Terry Elston and State Farm Insurance. Here are your top ten.
% lbs
1. Nicole Richardson 4.0 7.2
2. Stacey Reed 3.7 7.4
3. Penny Spinner 3.6 6.2
4. Vince Porter 3.3 9.4
5. Bessie Rigdon 3.3 4.6
6. Steve Jones 3.1 7.6
7. Doug Sutton 3.1 8.0
8. Lacey Strow 3.0 5.6
9. Mary Ann Creech 2.2 4.0
10. Libby Reel 2.1 6.4
Each of our 39 participants has done something special. They all had a desire to do something about their situation, and now they’ve started. That’s the real secret to success. Just get started. If you don’t do that, nothing happens. For them, it’s going to be a matter of learning how to be consistent, even when things get tough and life starts to intrude.
It also comes down to who can stay focused on the goal, which is to feel better and lose the fat. To get there, you’ve got to make it a priority in your life. You’ve also got to have a good game plan. Follow someone that seems to be getting what you want. You don’t have to reinvent the wheel—just do what they’re doing.
So why not shadow this group? Put together a group of people and have them do it with you. Get in a gym and get busy. Do your own 12 week program. Just get started.
As always, the goal in the first week is to just get everyone moving. They’re supposed to walk at least a mile in the morning, and then get another workout in later. Three days a week they’ll hit the machine circuit to build muscle. The other days are cardio days where they do things like walking, jogging, elliptical, bike, and so on.
The morning workout can be as little as 20 minutes, but the “real” workout later in the day should be 30-45 minutes. It has to become a priority, and most people do better by planning out their workout times. If you just wait until you have time, it never happens. Schedule it, and keep your schedule.
Their assignment this week is to figure out their daily “minimum.” This is the minimum number of calories they need to live. They do this by getting their body fat and going on the website www.tomdolanfitness.com and plugging in the numbers.
Most of the women are going to find out that their minimum is more calories then they’ve been eating. The American College of Sports Medicine recommends that women never go below 1,200 calories, while guys should never go below 1,800.
For best results, most women will need to be around 1,500-1,800 calories. Men will need to be between 2,000-2,400 calories. That means most women will need to start eating more, but most men will need to cut back a little. 9 out of 10 women don’t eat enough, but most men are over-eaters.
Once they get the amount of food right, they need to break it up into 3 meals and 2-3 healthy snacks. After they’re doing that correctly, it will be time to take a look at the quality of foods they’re eating, but more on that another time.
I like to phase these things in over the first 2-3 weeks, and then start fine-tuning their eating. Meanwhile, they’ll be working to turn things up in the gym too. Each week, they’ll be doing a little bit more—pushing themselves harder and working out longer.
As I mentioned before, quite a few people lost quite a bit of weight. I try not to get too excited about large weight losses in the first week, because sometimes it’s primarily water weight. The real key is if they lose weight the next week.
If they lost weight the first week, but gain weight after that, it’s a pretty good indicator that it wasn’t all fat. But if they lose a lot of weight early and keep losing, that’s the real deal. Like I told them, we’ll find out next week.
The winner this week was Nicole Richardson who lost 4.0% of her body weight and 7.2 lbs. She won a $20 gift card from Terry Elston and State Farm Insurance. Here are your top ten.
% lbs
1. Nicole Richardson 4.0 7.2
2. Stacey Reed 3.7 7.4
3. Penny Spinner 3.6 6.2
4. Vince Porter 3.3 9.4
5. Bessie Rigdon 3.3 4.6
6. Steve Jones 3.1 7.6
7. Doug Sutton 3.1 8.0
8. Lacey Strow 3.0 5.6
9. Mary Ann Creech 2.2 4.0
10. Libby Reel 2.1 6.4
Each of our 39 participants has done something special. They all had a desire to do something about their situation, and now they’ve started. That’s the real secret to success. Just get started. If you don’t do that, nothing happens. For them, it’s going to be a matter of learning how to be consistent, even when things get tough and life starts to intrude.
It also comes down to who can stay focused on the goal, which is to feel better and lose the fat. To get there, you’ve got to make it a priority in your life. You’ve also got to have a good game plan. Follow someone that seems to be getting what you want. You don’t have to reinvent the wheel—just do what they’re doing.
So why not shadow this group? Put together a group of people and have them do it with you. Get in a gym and get busy. Do your own 12 week program. Just get started.
Saturday, April 04, 2009
BIGGEST LOSER "6' WEEK TWELVE
Once again, another 12 weeks have come and gone, so we’ve got the final results from Biggest Loser “6.” We started with 60 and finished up with 32 people making the final weigh-in. So this group ended up Friday night just like all the others with just a little more than half the people finishing.
The winner of week 12 was Bill Lewis who lost 2.2% of his body weight and another 4.2 lbs. Bill won 6 of the 12 weeks, and received yet another $20 Wal-Mart gift card from Terry Elston and State Farm Insurance, and another massage from Bridgett’s Therapeutic Massage.
Second place for the week went to Chad Cline who lost 1.2% of his body weight and 2.5 lbs. Third place for the week was a tie between Haley Sanders and John Sanchez, who lost 1.0% of their body weight, with 2.4 lbs for Haley and 2.0 lbs for John.
We also met Saturday for the start of Biggest Loser “7.” It’s a much smaller group this time with only 32 people so far, so it’s not too late for you to join if you come in and register this week. The first workout will be Saturday, April 4th at 10 am. It’s only $50 to participate so don’t let this chance pass you by!
Here are the final results from Biggest Loser “6.” As expected, Bill Lewis was the Biggest Loser by losing 24.1% of his body weight and a whopping 62.0 lbs—a new record! For all his hard work, Bill won a full year’s fitness membership at our 24 hour gym—a $537 value!
The top lady loser was Dawn Hopper who made 7th place overall, losing 12.5% of her body weight and 26.8 lbs. Here are the rest of the results from everyone who made the final weigh-in.
Name % lbs
1. Bill Lewis 24.1 62.0
2. Randy Weir 14.7 35.0
3. Gary Goodman 14.4 31.5
4. Brian Bradley 12.8 30.8
5. John Sanchez 12.7 31.4
6. Chad Cline 12.5 28.8
7. Dawn Hopper 12.5 26.8
8. Brenda Lilley 10.7 19.8
9. Michele Everetts 10.3 24.6
10. Erin Hutchison 8.9 18.2
11. Katy Kennedy 7.8 16.4
12. Carol Cline 7.1 14.3
13. Haley Sanders 6.6 16.2
14. Janet Tyler 6.5 10.6
15. Tony Peel 6.3 18.4
16. Pam Kelly 6.2 15.7
17. Kim Arbuckle 5.8 9.4
18. Bridgett Trover 5.6 10.4
19. Judy Rush 5.6 8.8
20. Penny Duzan 5.3 9.6
21. George Griffin 4.7 10.0
22. Teri Dennis 4.6 9.2
23. Shawn Bowers 4.6 13.4
24. Dale Anderson 4.5 11.1
25. Melissa Bradley 4.4 9.0
26. Margo Yeargin 4.3 7.2
27. Kathy Kennedy 4.0 5.2
28. Shirley Fiscus 3.0 6.0
29. Tracy Rush 1.6 3.6
30. Peter Petrowsky 1.5 3.4
31. Gracie Petrowsky 1.4 2.4
32. Jennifer Bowers 0.0 0.0
The winner of week 12 was Bill Lewis who lost 2.2% of his body weight and another 4.2 lbs. Bill won 6 of the 12 weeks, and received yet another $20 Wal-Mart gift card from Terry Elston and State Farm Insurance, and another massage from Bridgett’s Therapeutic Massage.
Second place for the week went to Chad Cline who lost 1.2% of his body weight and 2.5 lbs. Third place for the week was a tie between Haley Sanders and John Sanchez, who lost 1.0% of their body weight, with 2.4 lbs for Haley and 2.0 lbs for John.
We also met Saturday for the start of Biggest Loser “7.” It’s a much smaller group this time with only 32 people so far, so it’s not too late for you to join if you come in and register this week. The first workout will be Saturday, April 4th at 10 am. It’s only $50 to participate so don’t let this chance pass you by!
Here are the final results from Biggest Loser “6.” As expected, Bill Lewis was the Biggest Loser by losing 24.1% of his body weight and a whopping 62.0 lbs—a new record! For all his hard work, Bill won a full year’s fitness membership at our 24 hour gym—a $537 value!
The top lady loser was Dawn Hopper who made 7th place overall, losing 12.5% of her body weight and 26.8 lbs. Here are the rest of the results from everyone who made the final weigh-in.
Name % lbs
1. Bill Lewis 24.1 62.0
2. Randy Weir 14.7 35.0
3. Gary Goodman 14.4 31.5
4. Brian Bradley 12.8 30.8
5. John Sanchez 12.7 31.4
6. Chad Cline 12.5 28.8
7. Dawn Hopper 12.5 26.8
8. Brenda Lilley 10.7 19.8
9. Michele Everetts 10.3 24.6
10. Erin Hutchison 8.9 18.2
11. Katy Kennedy 7.8 16.4
12. Carol Cline 7.1 14.3
13. Haley Sanders 6.6 16.2
14. Janet Tyler 6.5 10.6
15. Tony Peel 6.3 18.4
16. Pam Kelly 6.2 15.7
17. Kim Arbuckle 5.8 9.4
18. Bridgett Trover 5.6 10.4
19. Judy Rush 5.6 8.8
20. Penny Duzan 5.3 9.6
21. George Griffin 4.7 10.0
22. Teri Dennis 4.6 9.2
23. Shawn Bowers 4.6 13.4
24. Dale Anderson 4.5 11.1
25. Melissa Bradley 4.4 9.0
26. Margo Yeargin 4.3 7.2
27. Kathy Kennedy 4.0 5.2
28. Shirley Fiscus 3.0 6.0
29. Tracy Rush 1.6 3.6
30. Peter Petrowsky 1.5 3.4
31. Gracie Petrowsky 1.4 2.4
32. Jennifer Bowers 0.0 0.0
Friday, March 27, 2009
BIGGEST LOSER "6' WEEK ELEVEN
“It’s all in your head.” Has anyone ever told you that? Whether you were feeling sick, frustrated with something, or even depressed—perhaps you’ve even thought it yourself.
Sometimes it is. There’s quite a bit of evidence suggesting many illnesses have a psychosomatic component. Or at least the cure does. When they treat test groups with actual medicines and placebo’s (fake medicine), a surprising number of people actually improve on the placebo.
It might mean that they were about to get better anyway. But if they really believe the “medicine” is going to help them, sometimes it works. This is called the “placebo effect.” I think it goes deeper than just the mind (which is already pretty deep). I think it gets down to the level of the heart—perhaps our spirit. And it can work for us—or against us.
The bible gets into this. “As a man thinketh, so is he.” In the gospels, Jesus said if we’ve just thought about it in our heart, it’s the same as if we’ve actually done it. We do things that become patterns that can take years to get rid of, if ever.
And the consequences can be devastating. Try to resist that thing. It’s tough. Think about it long enough and you’re probably going to do it, whether it’s cookies, smoking, or even a sexual addiction.
But the concept applies to good things, too. Remember, as you think—so you are. That’s why the bible tells you to “think on these things” and by the “renewing of your mind.” Start thinking differently. You’ve got to quit thinking “you can’t do it, so why bother?” Instead, you need to start getting around people who are doing it, or have done it, so some of that can rub off on your spirit.
That’s why it’s helpful to go to the gym, or join a group like the Biggest Losers. It’s still a struggle—you’re just not struggling alone, and that helps. Lions look for the stray animal that’s grazing away from the herd. They’re easy pickings. Stay with the pack and you’ll find safety and support when the lion comes. You’ll win some battles and at some point you’ll start thinking, “maybe I can.” Then it turns to “I know I can do this.”
Sometimes we need a little more help, too, especially when we’ve got years of programming to undo. Whenever I’ve felt over my head (frequently), I’ve asked God for help and he’s never let me down. Sometimes the answer takes awhile, or isn’t what I expected, but he’s never failed to help me out.
If you’re struggling with something, my best advice is to ask God to help you figure it out. Ask him to help you understand why you do what you do. Often, our problems stem from things that have happened to us long ago, even as children.
Sometimes we need to heal old wounds that we’re really just putting Band-Aids on. Once the real issue is dealt with, things often take care of themselves. It can be a little painful, but it’s worth it, especially if you really want things to change.
That brings up another point. In the end, you’ve got to actually really want to change. Not just lip service, knowing “you need to do it.” Quit kidding yourself. We like doing what we do. If you don’t want to change, you might as well just eat up, light up, drink up, or whatever else, because in the end, you’ll keep sabotaging your efforts. Real change takes guts. It takes a commitment. And it’s going to be painful.
So it’s got to be more painful to not change, then to do all the stuff you’re going to have to do to get there, or you won’t stick it out. Find reasons to change. Big ones—things worth fighting for. This is a big deal. God’s on your side. Start thinking like this, and who can be against you?
First place this week was a tie between Dawn Hopper and Pam Kelly, each losing 1.8% of their body weight. Dawn lost 3.4 lbs and Pam lost 4.2 lbs, winning the $20 Wal-Mart gift card from Terry Elston and State Farm Insurance and the free massage from Bridgett’s Therapeutic Massage.
Third place went to Teri Dennis who lost 1.7% of her body weight and 3.3 lbs. Fourth place went to Judy Rush, losing 1.6% and 2.4 lbs, and fifth place went to Bill Lewis, with 1.3% and 2.6 lbs.
BIGGEST LOSER “7”
Next week we’ll have the final results from Biggest Loser “6.” It’s also time to get signed up for Biggest Loser “7” which starts this Saturday, March 28th at 10:00 am. It’s $50 to participate in the Saturday morning weigh-ins and workouts during the 12 weeks.
You don’t have to be a member at our place, but you really need to be a member somewhere, like the YMCA, Curves or have access to a gym at work. It’s tough for most people to get it done at home, and if you don’t have the right equipment it’s almost impossible. Don’t forget the safety in numbers. Remember the lions?
The deadline to register is this Friday, March 27th. This spring, let’s do this together!
Sometimes it is. There’s quite a bit of evidence suggesting many illnesses have a psychosomatic component. Or at least the cure does. When they treat test groups with actual medicines and placebo’s (fake medicine), a surprising number of people actually improve on the placebo.
It might mean that they were about to get better anyway. But if they really believe the “medicine” is going to help them, sometimes it works. This is called the “placebo effect.” I think it goes deeper than just the mind (which is already pretty deep). I think it gets down to the level of the heart—perhaps our spirit. And it can work for us—or against us.
The bible gets into this. “As a man thinketh, so is he.” In the gospels, Jesus said if we’ve just thought about it in our heart, it’s the same as if we’ve actually done it. We do things that become patterns that can take years to get rid of, if ever.
And the consequences can be devastating. Try to resist that thing. It’s tough. Think about it long enough and you’re probably going to do it, whether it’s cookies, smoking, or even a sexual addiction.
But the concept applies to good things, too. Remember, as you think—so you are. That’s why the bible tells you to “think on these things” and by the “renewing of your mind.” Start thinking differently. You’ve got to quit thinking “you can’t do it, so why bother?” Instead, you need to start getting around people who are doing it, or have done it, so some of that can rub off on your spirit.
That’s why it’s helpful to go to the gym, or join a group like the Biggest Losers. It’s still a struggle—you’re just not struggling alone, and that helps. Lions look for the stray animal that’s grazing away from the herd. They’re easy pickings. Stay with the pack and you’ll find safety and support when the lion comes. You’ll win some battles and at some point you’ll start thinking, “maybe I can.” Then it turns to “I know I can do this.”
Sometimes we need a little more help, too, especially when we’ve got years of programming to undo. Whenever I’ve felt over my head (frequently), I’ve asked God for help and he’s never let me down. Sometimes the answer takes awhile, or isn’t what I expected, but he’s never failed to help me out.
If you’re struggling with something, my best advice is to ask God to help you figure it out. Ask him to help you understand why you do what you do. Often, our problems stem from things that have happened to us long ago, even as children.
Sometimes we need to heal old wounds that we’re really just putting Band-Aids on. Once the real issue is dealt with, things often take care of themselves. It can be a little painful, but it’s worth it, especially if you really want things to change.
That brings up another point. In the end, you’ve got to actually really want to change. Not just lip service, knowing “you need to do it.” Quit kidding yourself. We like doing what we do. If you don’t want to change, you might as well just eat up, light up, drink up, or whatever else, because in the end, you’ll keep sabotaging your efforts. Real change takes guts. It takes a commitment. And it’s going to be painful.
So it’s got to be more painful to not change, then to do all the stuff you’re going to have to do to get there, or you won’t stick it out. Find reasons to change. Big ones—things worth fighting for. This is a big deal. God’s on your side. Start thinking like this, and who can be against you?
First place this week was a tie between Dawn Hopper and Pam Kelly, each losing 1.8% of their body weight. Dawn lost 3.4 lbs and Pam lost 4.2 lbs, winning the $20 Wal-Mart gift card from Terry Elston and State Farm Insurance and the free massage from Bridgett’s Therapeutic Massage.
Third place went to Teri Dennis who lost 1.7% of her body weight and 3.3 lbs. Fourth place went to Judy Rush, losing 1.6% and 2.4 lbs, and fifth place went to Bill Lewis, with 1.3% and 2.6 lbs.
BIGGEST LOSER “7”
Next week we’ll have the final results from Biggest Loser “6.” It’s also time to get signed up for Biggest Loser “7” which starts this Saturday, March 28th at 10:00 am. It’s $50 to participate in the Saturday morning weigh-ins and workouts during the 12 weeks.
You don’t have to be a member at our place, but you really need to be a member somewhere, like the YMCA, Curves or have access to a gym at work. It’s tough for most people to get it done at home, and if you don’t have the right equipment it’s almost impossible. Don’t forget the safety in numbers. Remember the lions?
The deadline to register is this Friday, March 27th. This spring, let’s do this together!
Monday, March 16, 2009
BIGGEST LOSER "6' WEEK TEN
This week, twenty people got to experience some basic Kick Boxing for their Friday night workout. They learned how to jab, cross, and throw a left hook, while bobbing and weaving and hitting targets held by their partner. They also learned how to throw a low-line round kick, also called an angle kick to their opponent’s leg.
A great cardio workout, Kick Boxing can become a strength workout too when throwing in other exercises between rounds, like pushups, pull-ups, or body squats. The resistance felt when hitting targets makes it even better. Plus anytime you get to hit things, it’s great for relieving stress! Finally, training like this where you’re actually dodging things and learning how to move and put power on a target is very real and practical.
The group also learned some new Level 3 exercises to start using in their regular routines: EZ Bar Deadlift-Curl-Press; Dumb-bell Clean & Presses; and Kettle Bell Swings. Each exercise uses the entire body, including Pushing, Pulling, and Lower Body muscles. As a result, a very efficient yet complete workout can be built around them.
Basically, you’d pick one of the exercises and do 4-5 sets, with assorted other core exercises thrown in between. Another great alternative is to do a set of the primary exercise and then run ¼ mile on the treadmill at a brisk pace, and so on. Or, you could do a set, and then a round of Kick Boxing on the heavy bag, and so on.
Two weeks to go, and we’re starting to see people wavering in their staying power. Although they lasted much longer this time then ever before, we’re still looking at a significant drop in the number of people making the weigh-in (41 out of the original 60). And only 20 made the workout. It’s too bad, because everyone seemed to have a great time.
My hat’s off to the group that’s left, including those with other commitments Friday night, but who are still involved. And I know some others have had to quit due to some serious health challenges. It can be tough. It’s also springtime.
It’s one thing to start an exercise program. It’s quite another to commit to 12 weeks, including a Friday night weigh-in and workout, which I’ll admit isn’t the most convenient time for most people.
That’s why we’re making a change for Biggest Loser “7,” and moving to Saturday mornings. The first meeting of Biggest Loser “7” will be Saturday, March 28th at 10:00 am. Hopefully, it will be a good idea.
Like when we changed to a 24 hour gym, it made it more convenient for most people and we saw quite an increase in the number of people that could make it into the gym. I’m guessing we’ll be able to have more activities outside on Saturday mornings too, since it will be daytime as well as warming up!
So come up and get registered for Biggest Loser “7.” The cost is $50 to participate in the weekly weigh-in and workout for 12 weeks. You don’t have to have a membership to get involved, but you should have a membership somewhere, like at the YMCA, Curves, or another gym, or enough equipment at home to get your workouts in.
Next week, I’ll talk about some of the other issues involved in losing weight and getting in shape. Things that go deeper than just eating right and exercising smart. For now, this week’s winner was Bill Lewis, back on top for the fifth time out of ten weeks. Bill lost 3.0% of his body weight and 6.0 lbs and won a $20 Wal-Mart gift card from Terry Elston and State Farm Insurance. He also won a massage from Bridgett’s Therapeutic Massage.
Second place went to Janet Tyler who lost 2.4% of her body weight and 3.8 lbs. Third place went to Pam Kelly who lost 1.6% of her body weight and 4.0 lbs. See you in the gym!
A great cardio workout, Kick Boxing can become a strength workout too when throwing in other exercises between rounds, like pushups, pull-ups, or body squats. The resistance felt when hitting targets makes it even better. Plus anytime you get to hit things, it’s great for relieving stress! Finally, training like this where you’re actually dodging things and learning how to move and put power on a target is very real and practical.
The group also learned some new Level 3 exercises to start using in their regular routines: EZ Bar Deadlift-Curl-Press; Dumb-bell Clean & Presses; and Kettle Bell Swings. Each exercise uses the entire body, including Pushing, Pulling, and Lower Body muscles. As a result, a very efficient yet complete workout can be built around them.
Basically, you’d pick one of the exercises and do 4-5 sets, with assorted other core exercises thrown in between. Another great alternative is to do a set of the primary exercise and then run ¼ mile on the treadmill at a brisk pace, and so on. Or, you could do a set, and then a round of Kick Boxing on the heavy bag, and so on.
Two weeks to go, and we’re starting to see people wavering in their staying power. Although they lasted much longer this time then ever before, we’re still looking at a significant drop in the number of people making the weigh-in (41 out of the original 60). And only 20 made the workout. It’s too bad, because everyone seemed to have a great time.
My hat’s off to the group that’s left, including those with other commitments Friday night, but who are still involved. And I know some others have had to quit due to some serious health challenges. It can be tough. It’s also springtime.
It’s one thing to start an exercise program. It’s quite another to commit to 12 weeks, including a Friday night weigh-in and workout, which I’ll admit isn’t the most convenient time for most people.
That’s why we’re making a change for Biggest Loser “7,” and moving to Saturday mornings. The first meeting of Biggest Loser “7” will be Saturday, March 28th at 10:00 am. Hopefully, it will be a good idea.
Like when we changed to a 24 hour gym, it made it more convenient for most people and we saw quite an increase in the number of people that could make it into the gym. I’m guessing we’ll be able to have more activities outside on Saturday mornings too, since it will be daytime as well as warming up!
So come up and get registered for Biggest Loser “7.” The cost is $50 to participate in the weekly weigh-in and workout for 12 weeks. You don’t have to have a membership to get involved, but you should have a membership somewhere, like at the YMCA, Curves, or another gym, or enough equipment at home to get your workouts in.
Next week, I’ll talk about some of the other issues involved in losing weight and getting in shape. Things that go deeper than just eating right and exercising smart. For now, this week’s winner was Bill Lewis, back on top for the fifth time out of ten weeks. Bill lost 3.0% of his body weight and 6.0 lbs and won a $20 Wal-Mart gift card from Terry Elston and State Farm Insurance. He also won a massage from Bridgett’s Therapeutic Massage.
Second place went to Janet Tyler who lost 2.4% of her body weight and 3.8 lbs. Third place went to Pam Kelly who lost 1.6% of her body weight and 4.0 lbs. See you in the gym!
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