Getting Started

Now that you have decided to take care of yourself by starting a health and fitness program, the question is "Where do I start?"

Let's start with the fitness end of your program. We're going to start with aerobic (cardiovascular) exercise. Aerobic or cardio exercise means that your heart and lungs are required to function at a higher rate for a certain amount of time. This will enable you to burn fat while you exercise and your metabolic rate will stay elevated after your done which will burn even more fat. Plus, 30 minutes of aerobic activity done at least three times a week will also keep your heart and lungs healthy. Go ahead and get started now!

1. Start with 15 minutes and add 5 minutes every week until you reach 30 minutes.

2. Find an exercise buddy who will make you do the work.

3. Fill your iPod with your favorite music, 30 minutes will go by quickly.

4. Praise yourself for taking care of YOU.

5. Eliminate negative thoughts about exercise. Think of how good you will feel when you are done.

BUTTZ & GUTTZ & BALLS TO THE WALL 

BUTTZ & GUTTZ - MONDAYS & WEDNESDAYS

When: Mondays & Wednesdays @ 5:30 pm (55 min).

Where: Campbell River Community Center (upstairs).

Why: Best full body workout ever.

Price: $10 drop in or $50/6 classes (must be used in 2 months).

BALLS TO THE WALL - Circuit Class

When: Tuesday @ 5:30 pm (60 min) New classes start Jan 6th,'09.

Where: CR Community Center - Gym 1 (downstairs).

Why: Cardio + Strength circuit = FUN.

Price: $15 drop-in

Goals + Action = Weight Loss

Happy New Year

In order to get what you want, you must first decide what you want.

This is where most of us screw up because we simply can't see how it's possible to get what we want, so we don't allow ourselves to want it.

The brain doesn't respond unless it knows exactly want you want, then it figures out the how to's. Once you define your goals your brain and the universe can step in and assist you. Thoughts become things.

1. Dream Big. Decide to dream big dreams. This not only inspires you but others will want to ride the dream bus. Dream big every day!

2. Set goals that will stretch you. Sometimes you need to be a bit uncomfortable so you can grow. It's not the things you achieve it's the skills you acquire reaching them and who you ultimately become, these things never go away.

3. Turn Dreams into goals. Don't just say I want to lose weight say "I will lose 1 1/2 pounds a week until I reach my goal weight of 140 lbs, then I will run a 10K for charity. I once read, "Goals are dreams that have been defined."

4. Be of service to others. Find something you can participate in that will help you reach your goals and benefit others. For example, volunteer to walk dogs for the SPCA.

5. Write your goals down. Write them down in detail and read them every day.

Then close your eyes and ask yourself, "What is one thing I can do today to reach my goal?"

6. TAKE ACTION!!

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.