RE: Julies SOS Email to me

Julie emailed me today regaurding her afternoon at the pizza place.  Here is what she said:

————————————-

Taken from your other e-mail:

“This is why julie can eat pizza and come in tomorrow and still weigh
less than she did on Friday”.

Guess what, I did manage to lose weight, I weighed myself on Monday and
I was 142 and I was 143 on Friday.

Julie

Water

Function:

• Every body cell, tissue, and organ, and almost every life0sustaining body process, needs water to function.
• Water is the nutrient your body needs in the greates amount.
• regulates your body temperature
• Transports nutrients and oxygen to your body cells and carries waste products away.
• Moistens body tissues such as those in your mouth, eyes, and nose.
• Water is the main part of every body fluid including blood, gastric (stomach) juice, saliva, amniotic fluid (for developing fetus), and urine.
• Softens stools, preventing constipation.
• lubricates joints and cushion organs and tissues.
• without water you lose strength and endurance.

How Much?

Medications & Their Effects On Exercise

Many medications can influence how the body responds to exercise. Be sure to check with your physician on exact effects that prescribed medications may have on exercise response.

Medication	Possible Effect on Exercise
Beta Blockers	Decrease heart rate and blood pressure at rest and during exercise
Calcium Channel Blockers	Heart rate response depends on specific medication. Blood pressure decreases at rest and exercise
Diuretics	No effect on heart rate, may decrease rest and exercise blood pressure
Anti-arrhythmic agents	In general, no effect on exercise capacity
Bronchodilators	Some may increase heart rate, increase exercise capacity in people limited by bronchospasm
Anti-depressants	Increase or no effect on resting or exercise heart rate, decrease or no effect on resting and exercise blood pressure
Hypoglycemic agents (Insulin and oral)	No effect on exercise capacity
Appetite suppressants (Sibutramine)	Possible increase in heart rate during exercise
Lipase inhibitors (Orlistat)	No effect on exercise capacity

Julies SOS Email to me

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This is an email conversation Julie and I had.  Julie has done nothing but lose weight since she has joined group training.  Before hand she has been on a pleateau for longer than she can recall.  Julie eats to perfection and brings me a journal every week.  I’m ashamed to say I dont even know how much she has lost in the 4-6 weeks she has been with us but I believe its more than 12 pounds.

Moral of the story is that the occasional cheat (meaning once or twice a week) is okay given you don’t over indulge.  If your going to eat something that is counter productive then at least look at the serving size and only have one. Just because were working towards a goal of body fat reduction doesn’t mean you never will eat pizza again.  remember why were working out with weights.  Its so you burn additional calories without addition work.  Lean muscle is a necessity for consistent weight management.

Anyhow…please keep record of your calorie consumption, its important.  This is why julie can eat pizza and come in tomorrow and still weigh less than she did on Friday.

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Cindy’s Challanges and Successful Strategies

April’s Challanges and Successful Strategies

ATTENTION: Please leave feedback.  Can you relate?  How do you feel about this? And more

As far as struggles go, the main thing for me is getting frustrated with myself when I can’t keep going on the reps. I know everyone is at different levels and that I’ve come a long way from where I started, but I can’t help getting aggravated with me.
Successful strategies? – Quitting the soda was the hardest thing I’ve done yet but I can’t deny it helped. Keeping a food journal (even when not regularly) and watching the portions has also been a big help. (And having a trainer that motivates me without biting my head off helps too. )

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?How to use the NASM Cardio Routines?

Ok this may seem complicated but I assure you it is not.  When you open any one of the listed in the “Training Tools“ you will see 3 zones of heart rate training.

Zone 1: 60-75% of MHR

Zone 2: 80-85% of MHR

Zone 3: 86-90% of MHR

MHR is short for Maximum Heart Rate.

MHR = 220 – Age

This means if you are 40 years of age you MHR = 180. Now inorder for you to figure out your zones you multiply your MHR by the percentages listed in the zones.

Zone 1:     .6 * 180 = 108 &    .75 * 180 = 135

Zone 2:     .8 * 180 = 144 &    .85 * 180 = 153

Zone 3:     .86 * 180 = 155 &    .9 * 180 = 162

So lets say you are 40 years of age and we are following Cycle 5.  Go ahead and open it by selecting the link.  Look at the “High Intensity Day” you will notice all three zones are in use.

• When your in zone 1 during the 5 minuite warm up you will keep your HR between 108 and 135.
• When your in zone 2 you will keep your HR between 144 and 153
• When your in zone 3 you will keep your HR between 155 and 162

Managing Food Cravings

If the sight of certain foods puts your mind into a tailspin, you may need to readjust your approach to eating. An overly restrictive diet may “feed” a food craving-and set you up to overindulge!

The jury is still out on the true cause of food cravings. It may be physiological, psychological, or both. The two suspects are a need to resupply the body with nutrients it lacks, or if cravings are reinforced by positive emotional and social links to certain foods.  Perhaps its both.

Studies suggest that avoiding certain foods altogether often makes them irresistible. The result?   Giving in to a food craving, and perhaps ovvereating. Then guilt creeps in, and people try to resist those foods once again, only to overindulge and feel guilty again.

Whats a better approach? Eat a small portion of any food you enjoy-even if its higher in fat or calories.  Even when you’re trying to shed pounds, you can enjoy some high calorie foods as long as your eating plan is healthful, and you eat fewer calories overall than your body uses. As another option, try to satisfy your palate with a low-fat, low calorie version.

EPOC Elevates The Body’s Metabolism

EPOC is simply the state where the body’s metabolism is elevated following exercise. This means that the body is burning more calories following exercise than before the exercise was initiated. Think of EPOC as a caloric afterburner that is caused by exercise much as your car engine stays warm for a period of time after it has been driven.  Following exercise, the body must consume increased amounts of oxygen to replenish energy supplies, lower tissue temperature, and return the body to a resting state.

Research has indicated that the higher the intensity of the training session, the greater the magnitude of EPOC. This can be accomplished through the use of interval training.  We use interval training in our workouts.  Its important you use in in your cardio routines as well.  I will supply you with new ones in a few weeks.

Trainer Tip: Randomization

One of the main objectives of the human body is to expend as little energy as possible, or simply to conserve energy.  To do so, it must readily adapt to the demands placed upon it (specific adaption to imposed demands principle).  This means if you routinely do the same thing day by day, your body will adapt and learn to conserve energy.  The result is a plateau.

If you work out with me 3 days a week and do your cardio, just be sure to vary the intensities for the cardio.  In addition if you are training with me 1-2 days a week and do cardio 1-2 days a week then you should consider stepping it up and doing more of one or both.  It is recomended you conduct resistance training 3 days a week; however it does not mean you must do it with me, granted I would like for you to.

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