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Category Archives: Figure
There are so many reasons not to skip breakfast whether you are an athlete, a scholar, trying to lose weight, or just maintaining a healthy lifestyle. Some of the benefits are:
– you will find it easier to concentrate
– you will be less hungry when lunch time arrives (especially if it includes a protein source)
– you will be less likely to over-eat and
– it can help improve your morning workout performance.
It gets your body going and gives you energy to get through the day and it helps keep your mind alert!!!!
Be a champion and eat breakfast!!!!!
I want to send encouragement to those who are struggling with support from family,friends, or whoever. Sometimes those we care about most give the least support. Believe in yourself though!!!! Sometimes we have to go through tough times to obtain great things. Whether it is for weight loss, a sporting event, or a competition. Competing or trying to reach goals takes some tough skin because people can just be down right mean. Stay strong and know there are people who support and care about what you are doing. When you see someone you know who is working hard to lose weight and get healthy…….encourage them. If someone does better than you in a competition then congratulate them…….and mean it!!!! It will come back full circle to you. God promises that our good deeds don’t go unnoticed!!!
When you find yourself hitting that plateau focus on changing one thing at a time. Take one step at a time. Celebrate small successes. Focus on changing your diet slightly. Maybe change up your workout routine for a couple of weeks. Don’t overwhelm yourself….focus on one thing at a time.
In the last week in doing some research on abesity I came across something very interesting. It said as a trainer we have to take responsibility for all that our clients do….not just the successes but the failures. I had never thought of it this way….we are always talking about personal responsibility to our clients but what about our responsibility to our client. Not only is it my job to train my clients but its my job to find the way to get them to their goal. If they are not eating the way they should how do I motivate them to make better choices. As a trainer I believe I must do everything I can to help my clients. It’s ok for them to make mistakes…it’s okay to fail as long as you are trying…..what’s not good is when we allow them to succeed at doing nothing. We need to set small goals that they can reach, take ownership of, and get excited about. Life is not about succeeding at nothing……..it’s about continuing to try even if we fail.
5th and Final R of the 5 Workout Principles – DO WHAT I SAY NOT WHAT I DO!!!!
You are probably wondering about my title. The final R is RECOVERY!!!! In the last few weeks I have had to postpone my competition due to a hamstring injury and its no ones fault but my own. I forgot the last R. Recovery is very important. Your muscles need adequate time between workouts so they can complete the recovery process. A good rule to go by is you should not exercise the same muscle group 2 days in a row and no more than 3 times per week. If you do not allow recovery you end up overtraining and prone to injury…..which is what happened to me. I was working glutes and hams way too much and it finally just gave out. It’s kind of the same thing as when you let life get too busy God will make you slow down….well if you overtrain your muscles your body will make you stop and it’s usually when you don’t want it too. I knew all this yet I didn’t pay attention and I paid the price. So that’s why I said, “do as I say not as I do.” I can guarantee I will be doing more of what I say!!!!!
We spend way to much time worrying about what everyone else wants us to be. We worry about fitting in and being someone in the world……when all we need is to focus on who God wants us to be. Are you living for God or for the world?
R #4………REST…….Do you wait enough between sets?
There is something to be said for the time you take between each set of repetitions. In order to function at near full capacity a muscle needs to rest 2-4 minutes. After a set of repetitions the muscles supply of adenosine triphosphate or ATP and phosphocreatine or PC will be depleted. It takes about 2 minutes for this to be replenished. This is your muscles’ energy for contraction. So make sure you are getting plenty of rest between sets!!!!!!
#3 of the 5 R’s for your workout program – Repetitions
The number of reps you should do when working out depends on what the goals are that you have set for yourself. What results do you want? Are you wanting to gain strength? Anaerobic strength endurance! Aerobic strength endurance? If strength is the goal, lower reps (3-8) would be what you want to do. 10-20 reps will yield anaerobic strength endurance and high reps (20 and above) will yield aerobic strength endurance. A regular person wanting to add a little muscle mass (aka toning and definition) would want to fall in the medium range. I recommend 10-15 reps. If you can comfortably do 15 reps its time to increase the amount of weight you are doing. The last 3-5 reps should be difficult but you should be able to use proper form.
2nd Chances = Infinity
One of the most favorite parts of my faith is that I have a loving Saviour who loves me so much that no matter how many times I screw p he forgives me and continues to love me. 70×7 or for infinity……..forever!!!!
I love applying this concept to myself, my profession, and my clients. As long as you are breathing you have an unlimited number of second chances. No matter how many times you have a cheat meal or miss a workout you have the opportunity to start over……that is unless you decide to give up and quit. DON’T!!!!! Take advantage of infinity!!!!! As I’ve said before you only fail if you quit. Your health is to important for those who you care about and those who care about you!!!!
