Fit for Life is About Education

Fit for Life is about educating you with the best tools available. The Fit for Life reference manual is key to your education and is included in the course.

The Quest for Health and Fitness

Every year like clockwork, the New Year arrives and shines a spotlight on all the New Years Resolutions that were made near the end of the previous year. One resolution in particular, totally amazes me. It is the one that declares a start or restart into personal health and fitness. It is made with all sincerity in December and generally fades into the shadows by the end of January. How can something so important as ones own health and fitness be tossed aside in less than a month? The simple fact is that most people simply do not understand all the ramifications of such an undertaking.

The truth is, a deficiency of regular rigorous exercise is harmful to your health and well being. It has been reported in such publications as The New England Journal of Medicine, that maximum exercise tolerance (MET) helps create longevity of life. Most of us understand that there are many benefits from appropriate exercise. However, it should also be noted that there are serious consequences related to being sedentary.

For example, muscles will atrophy (shrink) very rapidly without exercise and create a weak, soft and flabby appearance even if body fat increases have not yet taken place.

Lack of activity also affects the cardiovascular system in such a way that compromises lung capacity, blood circulation and can also increase risk of clogged arteries. As if all of that is not bad enough, body fat levels will rise and the metabolic rate will fall. This combination will cause any foods eaten to be stored as even more body fat. The longer the lack of sufficient exercise persists, the more these conditions will exist.

Remembering these situations and conditions will help solidify the continuing quest to stay on track for personal health and fitness. It's up to each of us. No one else will do it for us. THAT, you can be sure of.

Eat to gain... Eat to lose.

While working out last night at the gym, I saw the flashing lights of the paramedic unit outside. Moments later the EMTs were attending a member who was sitting on the floor by the stairmaster machines. Soon, a gurney was brought in and the member was taken out with an oxygen mask. I asked the front desk attendant what happened. He told me that the member (somewhere in his late twenties or early thirties) said he had not eaten all day and felt faint. I have seen this scene played out many times over the years. Some people wishing to lose body fat feel that if they don't eat, they'll drop the pounds. That's just plain 'wrong thinking.' What happens when someone does not eat is that their blood sugar level drops to a dangerous level; Combine that with the increased activity from any exercise and you have the making for a serious physical event. Just as it is important to eat to gain muscle, it is necessary to eat to support the body while performing cardio or aerobics to drop the body fat. In fact, it's the only way.

GYM ETIQUETTE

Over the years, I have trained, worked out and visited an amazing number of gyms and health clubs. Each has its own style of presentation, ambiance and clientele. Equipment varies from one to another and so do the members. There are many types of fitness equipment found in a gym or health club. However, one piece of equipment that is usually overlooked is made of glass not iron; It's called a mirror. It's function is to enable you to watch your form while performing a particular movement. Many times a mirror is located on a wall behind a dumbbell rack. When selecting and using a dumbbell or a pair of dumbbells, it is proper to first look and see if anyone else is using the mirror to perform their movements. If so, proper gym etiquette is NOT to block their view of the mirror to select the dumbbells you want. Wait until the other user is finished with his or her set, then select your dumbbells and step away from the mirror and the rack to perform yours. DO NOT stand at the rack or between another member and the mirror to perform your exercises. Remember, we are working out in a group environment, not our own private gym. A little thought and courtesy will be appreciated by all.

January 17th was Official Day to Drop Your New Year's resolutions

There I was at Koffi and asked a friend how it was going. "Well, I sold my house, moved into an apartment and will buy again later. Once I get settled I need to write down my goals."

Yeah goals are good I said. He pointed out he had written down his goals for that year every year for about 10 years now. By the way, for those of you who set New Year's resolutions, I heard on TV the other day that January 17th is the official day each year to give them up. Wow, we have an actual calendar day to "GIVE UP."

What is so important about this guy telling me he writes down his goals each year? Well, he went on to say that he wrote down thirteen (13) of them for last year. He reached TEN (10) of them! "Ten," I said. He said yep he had reached ten and told me some of them reached and not reached. They were not things like drink less tea or coffee. They were life altering or life enriching goals and he had kept TEN of them.

"OMG, you need to be written about or have a blog about that because it is really great you can accomplish that for yourself." I think he probably reached those goals because of many things. Most important was that he wrote them out and probably how he would reach them.

So, I suggest you write down your goals for this year if you have not already done so. I know that is what I intend to do this week. Well, that's my goal anyway.

PILLS FOR ILLS

Recently, I saw a commercial on television for yet another new pill that will take off the body fat without having to change my lifestyle or what I eat, or anything. "WOW, that's great", I said to myself. However, the small print at the bottom of the ad and the announcer said that I would have to take the pill everyday for the rest of my life and it would wind up costing me an obscene amount of money. Oh, man! I'm already taking so many pills and things, I can't even see straight. I'm on a gel that my doctor prescribed for me to take to boost my testosterone levels. So now I have the libido of a 17 year old man trapped in a sixty something year old body. This makes dating a real challenge. Either my dates are not into guys over fifty, or else I scare them to the point that they never return any of my calls.

To make matters even worse, the gel is making my hair thin out. That wouldn't be so bad if the thinning hair were anywhere else besides my head. All of this has led me to 'emotional eating syndrome', which is why the ad caught my eye in the first place. Maybe I should just have the liposuction and forget about the pill. I could also do the surgery AND start on the 'fat pill' at the same time. That way, I could get back into the shape I was in at the age where my drug-induced libido is now. What did I just say?

Sometimes I feel like I must have some sort of french fry withdrawal. Maybe I should ask my doctor if french fries are right for me. But, wait a minute... with the 'fat pill', that won't be necessary. It's a good thing, too. What with the cost of the 'fat pill', the testosterone gel, the hair growth therapy, the liposuction and the endless doctor bills, I won't have much money left over to eat french fries anymore, anyway. Okay, that's it. That's my plan. At least I know where I stand, this way. I don't think I could handle anything like a complicated 'lifestyle change' in my life right now, that's for sure.

Hey, wait a minute. What was that? Oh, it's the alarm clock!" It's time to get up and do morning cardio on my bicycle. Whew! That was quite a nightmare I just had. I wonder if anybody actually thinks that way about their life?

It's All About Perception

Is the glass half full or half empty? Have you ever been around anyone who always sees the negative as soon as you mention something positive or even neutral? We all have bad days. Those days have been known to be the NON gym days.

I decided to blog on this negative 1/2 glass way of looking at things but didn't know how to do it in a way to grab attention. So I went to YouTube and searched for "glass half full." Even the title said the same. Yet, once again it is all about expectations. Most times they are not what you expected at all. Sometimes you get what you expect, sometimes you get more. Take a look at this video and then when you catch yourself about to expect no more, STOP. You may be surprised.

It All Starts With You

Your quest for zest will fail if it doesn't start with you. Look inside and learn more about yourself then your journey can begin. Fall in love with yourself.

Walk Upright

I wasn't sure exactly how to title this blog post it being my first post on Fitness in the Know and all. My job on this blog is to motivate and excite people so that they keep their personal health and fitness goals and to in part help Dennis' clients stay excited. I admit on some days it is hard enough for me to keep motivate considering all the world events in my own life but I decided I liked the challenge and accepted.

Now, how to do it. I guess there are many ways. I could do videos and act all "happy pappy." I could quote inspirational texts and be solemn for a paragraph or two. I could make up my own little sayings and hope they were clever. Well, I decided that the most important thing was to get the point across and help you the reader. So, guess what? I decided everyday in life is different so why set any boundary. If anything, it may keep you coming back to see what the heck is next.

So here goes. While having a Chai Tea the other day a friend, an older lady, walked slowly past on her way out the door. I had noticed her walk before but this time I asked her about it. I asked, "may I ask you a slightly personal question?" She smiled and responded, "as opposed to a personal question?" I said yes and asked her why she sometimes walked so slow. She went on to mention a number of possible reasons which I will leave to your imagination.

However, she also told me of a story when she was in another country in her younger years about a passing stranger and a comment he made to her. He said, "Your an American aren't you? She had features of the country where this was taking place so she was slightly surprised. She answered, "yes, I am. How did you know?" He said, "well I too am an American and have been in this country a while. Have you noticed that so many people here walk looking down or do not hold there head high?" She acknowledged that she had not paid attention. He said, "Well you hold your head high when you walk and it gives you a certain look. You walk like an American."
(side note, they became friends and socialized while she was in that country and met his other friends, too)

When she left I leaned over and said, "Walk like an American." Before you say anything "walk like an American" is not meant to degrade another country but to remind her of a personal story to make a point she would remember. I used this story to show you that people DO notice how you walk and whether you walk with energy or "zest." The other reason was that when she walked out having remembered that long forgotten story she walked different.

So, when you walk past a mirror or a reflective storefront window look to see how you walk. Then walk a little happier, a little more self assured. It will make you feel better and others WILL notice. Walk Upright. You may even make a new friend.

Calorie Burning Tips

One of the things we all need to know is how to burn calories to reach our goals. Below is a chart of many activities we all do and the burn rate for each. Remember, we are talking about burning calories, not body fat. Only activities below marked with an asterisk (*) burn fat. To burn fat, one must be working out in an aerobic (with oxygen) manner for at least 20 to 30 minutes without stopping. When working out aerobically, the large muscle groups demand oxygen, which places an oxygen debt on the body. When large amounts of oxygen are breathed in, the body uses that oxygen to produce heat (thus the sweating). It's the heat your body produces that burns body fat.

If you are just beginning an aerobic type exercise program, work up slowly. It will take a few weeks or a couple of months to build up your cardiovascular system to enable you to work out for 20 - 30 minutes at your THR (Target Heart Rate). But it will come. Don't give up!
Activity(Calorie amounts are approximate - gender, age, ethnicity, muscle mass, and other individual characteristics aren't factored in these data)

Calories Used:
Bed rest, sleeping 60 per hour
Taking a shower 65 for 15 minutes
Eating a meal (sitting down) 70 per 30 minutes
Reading, Watching TV, Sitting (some brain activity) 75 per hour
Sewing (sitting down at a sewing machine) 80 per hour
Grocery Shopping and putting them away 90 per hour
Motel type work; making beds, cleaning rooms (not breaking a sweat) 95 per hour
Quietly standing in line 100 per hour
Leisurely frisby game with neighbor (some resting, talking) 105 per hour
Arguing on the phone or with neighbor (standing, swinging arms) 105 per hour
Sexual intimacy 108 per hour
Brain Work; study, desk job, accounting, computer work, some moving around 110 per hour
Playing with your dog; throwing rawhide, playing tag, playing fetch 115 per hour
Chasing after kids, wiping noses, fixing scrapes and bruised egos, picking up toys 120 per hour
Driving a vehicle in moderate to heavy traffic 120 per hour
Busily cleaning house, doing laundry, a lot of bending over and picking up items 130 per hour
Walking (moderate movement) in the park 130 per hour
Horseback Riding 130 per hour
*Cycling, (6 mph). Once warmed up, at your THR for 20 - 30 minutes, 135 per hour
Shopping; walking through stores, active pace, carrying packages, no rest benches, 135 per hour
Impatiently (nervously) standing in line (body twitching, stamping feet) 140 per hour
Bowling, steady, walking around between lanes, 145 per hour
Getting ready for a yard sale (going through closets & drawer, boxing items, ) 150 per hour
Wrestling 180 for a 10 - 15 minute match
Heavy housework; scrubbing floors, cleaning the garage. 225 per hour
Yoga, breaking a sweat 230 per hour
Weeding a garden, bagging up weeds, carrying them away, breaking a little sweat 230 per hour
Light exercise, walking 2 1/2 miles per hour, sweating somewhat 250 per hour
Playing Golf, riding in a golf cart between holes 250 per hour
Softball, soccer, free-style swimming 260 per hour
*Swim for pleasure, no time limits, no stress. Considered aerobic if 20 - 30 at THR 260 per hour
*Skateboarding (no rest breaks) 275 per hour
Line Dancing, Country Western Style, Square Dancing 280 per hour
Lawn mowing, using a push mower, gatheringing leaves, carrying them away 295 per hour
Playing golf, while pushing a bag cart, some sweating 300 per hour
Badmitton, Volleyball 340 per hour
Martial arts, Tai Chi, or Karate (no rest breaks) 345 for 1 hour
Tennis, Doubles, Square Dancing 350 per hour
*Water Aerobics, (working at your THR for 20 - 30 minutes without stopping) 360 per hour
*Low Impact Aerobic Dance (at your THR for 20 - 30 minutes without stopping) 385 per hour
*Bicycling, (12 mph), (working at your THR 20 - 30 minutes without stopping) 385 per hour
Hiking, Rock Climbing, uphill 390 per hour
Dancing to Rock and Roll Music 400 per hour
*Step Aerobics, (working at your THR 20 - 30 minutes without stopping) 400 per hour
*Power walking, 4 1/2 miles per hour (almost a jog), at your THR 20 - 30 minutes 400 per hour
*High Impact Aerobic Dance, (at your THR for 20 - 30 minutes witout stopping) 440 per hour
*Spinning class in a gym, (working at your THR for 20 - 30 minutes non stop) 440 per hour
Racquetball, football, hockey, basketball 460 per hour
*Jump Rope, Continuous for at least 20 - 30 minutes at your THR 480 per hour
*Cross Country Ski Machine, gym type (at your THR for 20 - 30 non stop) 500 per hour
Tennis, Singles 510 per hour
* Bicycling, (12 - 14 mph) (at your THR for 20 - 30 minutes non stopg) 530 per hour
Circuit Weight Training, heavy weights, 8 - 12 reps per set, 540 per hour
*Stair climbing in a gym, 125 - 140 sets of stairs at THR 20 - 30 minutes non stop 600 per hour
*Jogging (5 miles per hour) (at your THR for 20 - 30 minutes non stop) 600 per hour
Squash 650 per hour
*Vigorous running 10 mph, biking 14 mph, racquetball at THR for 20 - 30 minutes 700 per hour
*Exercising on Elliptial Rider or Rowing Machine at THR, 20 - 30 minutes 850 per hour