New Years Resolutions

Wow 2009 is upon us! Losing weight, getting healthy and feeling better are just a few of the resolutions we make for New Years. Here are seven tips on how to keep those resolutions so next year you're not making the same ones again.

1. If you have never exercised or haven't in a long time start with 15 minutes a day for the first two weeks. Then add five minutes every two weeks until you reach at least 30 minutes.

2. Get an accountability partner. This has to be someone who you trust to push you when you need to be pushed.

 3. Start weight training after the first two weeks. Adding too much at one can be overwhelming.

4. Cut back your daily calorie intake by 200 calories.

5. Find activities that you like to do like walking, swimming hiking or a sport you like.

6. Track your calorie output and input for at least two weeks. This will help to recognize how much you're consuming versus how much you're expending.

7. Hire an expert to help you. It doesn't have to be expensive, have them get you started and then meet once a moth for updates.

If You Can't Feel It, It Isn't Working

Just the other day someone told they took this great class and they were not sore the next day even though they worked extremely hard. Hmmm, I started to think what a perfect topic for the blog. 

When you are exercising to improve your fitness level, lose weight, or you're training for a sport or an event you need to expect to have sore muscles for the next day or too. If not either you haven't put in as much effort as you thought or the class or training session was not challenging enough. Now I don't mean you should be in great pain but your muscles should feel stiff as though you need to stretch. Exercise breaks down the muscle and creates tiny tears in the fibers, when you sleep at night your body goes into repair mode, releases growth hormone, and lays down more muscle fiber to repair the tiny tears. This process causes your muscles to grow and get stronger. The pain you feel the next day or two is the result of that process. So the discomfort you feel (come on it's not really that painful) is actually a good thing, it means you have worked hard enough to get results. When you wake up tomorrow and your legs are stiff you can say to yourself "Wow that was a successful workout yesterday." 

Input vs Output

In order to lose weight it's a very simple equation Output Must Be Greater Than Input. You simply have to be moving more than you are fueling your body. Here are a few simple ways to help solve the equation:

1. Keep a food and exercise journal for at least a week

2. Walk or bike to work if you can

3. Take Fido for an extra walk each day

4. Run up and down the stairs during t.v. commercials

5. Workout with someone fitter than you

Try these ideas for 1 month and see if it doesn't make a difference in your waistline.

Remember it's not your fault you don't lose weight or increase your fitness level. When you know better you do better.

Buttz and Guttz or Circuit Training

Don't forget that Buttz and Guttz is every Monday at 5:30 pm  at the Campbell River Community Center. It's 55 minutes of fun. Drop-in $10

Buttz and Guttz is like group personal training. It combines lower and upper body exercises, cardio, and abs. This all in one class is a great way to tone up in the shortest amount of time.

Hitting all the body parts at once is a great way to burn calories (Buttz and Guttz burns approx 550 cals) if you can't make it to class try doing a circuit on your own. Do an exercise like lunges until failure then do 2 min of jumping jacks or skipping, then do push ups to failure, then back to a cardio exercise for 2 minutes. Keep this up for 30 minutes and you will a heart pounding, calorie burning workout. Go ahead, try it! You will feel empowered.

Boot Camp Zen is coming!!

BOOT CAMP ZEN

TOP 5 REASONS TO TAKE BOOT CAMP ZEN

1. It's fun.!

2. It's outdoors! Enjoy the beauty of the Canyon View Trail while building strength, endurance, balance & flexibility.

3. A friendly environment! All fitness levels are welcome.

4. Supportive. You will have expert instruction (Drill Sgt. Bird) and train with an elite platoon (great people).

5. Experience the "ZEN"of fitness & health!

BOOT CAMP ZEN

This seven week program combines POWER WALKING the Canyon View Trail with strength and core training exercises.  

Enlistment Includes: Free Thera Band & a Printed exercise program (to use when on leave)    

WHEN: Every Wednesday @ 5:40 pm  June 4 2008 - July 16 2008  90 minutes

 

                             WHERE: Canyon View Trail (meet at the bridge)

  

                              WHO: All fitness levels welcome

                          Drill Sgt: Janny Bird, Medical Exercise Specialist, PFT

  

                        PRICE: $135.00 Drop-In: $20 includes Thera Band rental

                              *please note that all fees are non-transferable & non-refundable*

Greetings from the "Health and Fitness Diva"

Hi my name is Janny Bird, MES. I have been in the health and fitness industry for 12 years. I'm writing this blog to share information and tips about exercise, diet, weight loss, post rehab exercise, stress management, lifestyle, and fitness products I feel are beneficial in helping you reach your fitness goals. I invite you to ask and questions and send your comments regarding topics you would like me to discuss as well as questions about your health and fitness program.