Reprints of Clare's 8 Week New Years Fitness Journey (part 2)

I am into week two of my fitness journey and it certainly has not gotten any easier.

Last week we laid the foundation and now Mike has started to help me build up my strength and there is a lot of work to be done.

But while I gave serious attention to exercising over the past week I forgot to give equal attention to my diet. I know I cannot expect to meet my goals if I’m not thinking about the food I am putting in my body. Clearly a helping of Oreos after dinner every night is not thinking clearly about my diet.

Late last week I started to keep a food diary, as ordered by Mike, in which I write down everything I ate, everyday. Obviously if I didn’t immediately change my eating habits this could have been an embarrassing ordeal for me.

I would really recommend keeping a food diary to anyone who is looking to change their diet. Nothing will deter you from eating in excess than having to admit to yourself that you ate it when you go to write it down.

Besides making me confront my own eating habits it has also made me more aware of my eating schedule. Mike discussed speeding up my metabolism this week, and I think consistent eating habits are a large part of that.  Sometimes I skip breakfast, and then unknowingly eat more at lunch or snack more during the day. But really breakfast gets your metabolism going

Clare Hopkins may be reached at (860) 928-1818, ext. 112, or by e-mail at clare@villagernewspapers.com.

Reprints of Clare's 8 Week New Years Fitness Journey

BY CLARE HOPKINS
VILLAGER STAFF WRITER
With a body fat percentage of 30 and a BMI of 28.5, this past
Monday I began my eight-week journey towards physical fitness
with Mike Bogdanski of Midtown Fitness as my guide.
I am not the type of person who exercises regularly or eats
moderately so I’m not expecting this to be an easy journey,
and I’m sure Mike won’t let it be easy either. However I am
completely ready and eager to work it out and get in shape.
Over these coming weeks Mike will be helping me plan my work-
out experience, as I use the gym, participate in group fitness
classes, and even try a little karate.
I’m looking forward to the variety in the workout because I think
that’s why I gave up so quickly in the past. I’m not a fan of routine
in any aspect of my life. I need to keep it different and interesting
and I feel the same about exercising. Just going to the gym and
working out everyday gets boring quickly, but with some classes
mixed in I think it will be fun.
My first day was this past Monday, January 3. I met with Mike to
talk about what the coming weeks would entail and to start to “set
a foundation,” as he put it.
The first thing we did was measure my body fat percentage and
BMI, previously mentioned. I have to admit it is taking some false
confidence on my part to make those numbers known. I’d just like
to lay it all out there, so in eight weeks I can ensure I have some
bragging rights when those numbers are down.
Mike and I talked about goal setting, and how knowing my BMI
and body fat percentage was a way for me to set some tangible
goals. I think knowing where you are and where you want to be
is a good way to start and to motivate yourself. I know I work

better with a goal and deadline. The last time I exercised regularly
was preparing for a five-day hike on the Appalachian Trail this
past summer. As soon as I can home from the hike I had lost my
motivation and will to stay in shape. I think a real challenge will
come at the end of the eight weeks when I am left on my own, but
I’ll tackle that issue when it comes.
So by the end of all this, I would like both my BMI and body fat
percentage to be within the “healthy” range. So for a 22 year old
woman of my weight a healthy BMI would be somewhere between
19 and 24 and a healthy body fat percentage would be somewhere
between 25 and 31 percent.
Mike told me that whether these goals are attainable in eight weeks
rests on how much work I am willing to put in. I can definitely
say that after four years of typical college-student eating and
exercising habits, I need this change and am raring to go. I am just
hoping my body can keep up with my enthusiasm.

Clare Hopkins may be reached at (860) 928-1818, ext. 112, or by
e-mail at clare@villagernewspapers.com.

Your First 30 Days

MY FIRST 30 DAYS (Assessment,Goals and Guidance)

Frequency equals results.

The first 30 days of your membership are the most important on terms of establishing exercise as a healthy habit. By exercising at least three times each week for a minimum of 20 to 60 minutes per visit, you’ll begin to see noticeable results within 30 days.

Assess your fitness level and set goals

Prior to beginning an exercise program, it’s highly recommended that you assess your current fitness level and set realistic goals. Members who set achievable goals at the outset are far more likely to succeed in making fitness a part of their lifestyle.

What can I expect to achieve?

Basic rules of body transformation

The amount you can change your body is due to a number of factors, including heredity.  Each person’s body will respond to exercise differently depending on more variables than can be listed here. What is universally true is that there are six components of personal fitness that can be charged, or improved, with a consistent exercise program:

Cardiovascular Fitness: your ability to use oxygen during continuous activities like running, swimming biking or walking

            Muscular Strength and Endurance: the ability of your muscles to exert

a maximal force, and the ability of your muscles to perform repeatedly without fatigue.

            Flexibility: the range of motion around the joints.

Body Composition: the relative amounts of lean muscle mass and body    

fat.

Core Strength: When someone talks about the core, they're referring the muscles deep within the abs and back, attaching to the spine or pelvis. These muscles are where movement originates and it's also the source of our stability.

Balance: For equilibrium and support.

With more specialized training you can also improve other skill-related components of performance such as balance, coordination, agility, speed and power.

Setting expectations:

            If you’re new to exercise or have not exercised for some time, it will take time for your body to adapt and produce any visible results. You should start slowly- don’t overdo it! Keep intensity at a moderate level during the first four to six weeks. You should feel like you could do more exercise afterward- not like you were hit by a truck. More than anything you want to focus on developing the habit of working out, and building a positive attitude toward exercise.

Program Tips and Useful Information

Warm –up Stretching

·         Always warm up at least 10 minutes at a low intensity (with an activity such as walking, jogging, cycling or calisthenics)

·         A good warm-up prepares the body for exercise by promoting blood flow to the muscles, increasing muscle temperature (for greater elasticity) and lubricating the joints.

Cardiovascular Exercise

·         Cardio exercise (activities such as

Cycling, dancing or running) is the most efficient way to burn significant amounts of calories. It also enhances your endurance and overall energy level.

·         Start off slowly, with 15-20 minutes at a low to moderate intensity and gradually increase to 30-60 minutes

·         Cardio exercise improves the efficiency of the heart, lungs and circulatory system and has been shown to reduce the risk of many chronic diseases, including hypertension.

            Strength/Resistance Training

·         Strength training increases lean muscle mass and helps reshape your body

·         The more lean muscle mass you have, the more calories you burn, even at rest; strength training increases your metabolism.

·         Generally, you should complete 8-12 repetitions of each strength exercise to most effectively increase lean muscle tissue.

·         Perform each set to the point of voluntary fatigue. That means the last few repetitions should feel difficult, but not so difficult that your form is compromised.

·         Raise and lower the weight in a controlled manner and perform each exercise through a full range of motion.

·         Proper breathing for weight lifting involves steadily exhaling while lifting the weight and steadily inhaling while lowering weight. SO DO NOT HOLD YOUR BREATH!

·         Let muscle groups rest and repair at least one day before exercising them again. Massage often helps.

Cool-Down and Stretching

·         Following your workout, stretch the primary muscles you worked to aid recovery. Ask your trainer to recommend appropriate stretches

·         Hold stretches longer (30 seconds) post workout.

·         Stretching helps your muscles return to a normal range of motion, which may reduce the risk of injury.

Important Points to Remember

·         Rest and recovery are key to maximizing your results. Take one or two days off per week and do not work the same muscles on consecutive days. Avoid over-training.

·         Proper form is critical for best results and injury prevention.

·         Warming up and cooling down are important for all aspects of training.

·         Stay well hydrated. Drink eight ounces of water for every twenty minutes of exercise.

·         Do not exercise on an empty stomach.

·         IF AT ANYTIME YOU FEEL DIZZY/FAINT OR SHORT OF BREATH, STOP EXERCISING

After Your Workouts

Try Massage to reduce muscle soreness and aid recovery.

Remember it’s a journey, not a destination.  Before beginning any exercise program it is always good to consult your physician.  If you are unsure of how to use any equipment please consult a certified personal trainer.  Midtown offers free equipment orientations weekly for members.  Free workout advice is offered on the website- www.midtown-fitness.com

Flexibility 101

Check out this video of basic stretching.

http://www.youtube.com/watch?v=Sav_1EG2f3g

Mike

5 Habits to Prevent Holiday Weight Gain

Holiday weight gain isn't guaranteed. Just a few simple changes to what you do each day can make all the difference. Get into these habits and you'll keep holiday weight gain at bay!

1. Don't skip meals because of the holiday rush. Eat breakfast every day to keep your energy up and blood sugar stable, which will prevent you from becoming overly hungry. Include complex carbs such as fruit, steel-cut oatmeal or 100% whole-grain bread, and lean protein, such as low-fat yogurt. Adding a little bit of fat will help you feel satisfied longer. (For instance, I add slivered almonds to yogurt to get in a dose of heart-healthy fat and to feel satisfied longer.) Then, eat lunch, a healthy snack and dinner consistently and on schedule -- eating every three to four hours is ideal.

2. Stock up on the freezer aisle. When you get too busy to cook, keeping healthful frozen meals on hand is a great way to ensure you don't stop for takeout on the way home or call for pizza delivery once you get there. Look for varieties that contain fewer than 400 calories and add fruit or veggies to round out the meal.

3. Treat yourself to a little something sweet on a daily basis so cravings won't build up and get out of control, which can lead to a binge. Knowing you can count on having another treat tomorrow (and the day after that!) will help you control your portions today.

4. Don't put off getting back into your regular exercise routine until New Year's; there's nothing magical about that date. If you burn off some of the extra calories you'll inevitably be taking in during the season, it will help keep those few holiday pounds from creeping on. Exercise will also stave off the winter blues and relieve the stress that often crops up during the holiday season, which in turn helps prevent emotional eating.

5. Set realistic expectations for yourself during the season. Try to focus on the things you can do to maintain your weight rather than what you can't do right now to lose weight. Putting too much pressure on yourself can backfire with binges or ultimately giving up on watching your weight at all. Plan on keeping your weight stable and put losing on hold until the season has passed. Preventing weight gain this time of year is an accomplishment in and of itself and if you do lose, it will be like a surprise gift to yourself!

Seven Secrets To a Long Life

Here are the seven secrets to a long life: Stay away from cigarettes. Keep a slender physique. Get some exercise. Eat a healthy diet and keep your cholesterol, blood pressure and blood sugar in check.

Research shows that most 50-year-olds who do that can live another 40 years free of stroke and heart disease, two of the most common killers, says Dr. Clyde Yancy, president of the American Heart Association. The heart association published the advice online Wednesday in the journal Circulation.

The group also is introducing an online quiz to help people gauge how close they are to the ideal. If you fall a bit short, it offers tips for improving.
"These seven factors — if you can keep them ideal or control them — end up being the fountain of youth for your heart," said Dr. Donald M. Lloyd-Jones, a cardiologist who was lead author of the statement. "You live longer, you live healthier longer, you have much better quality of life in older age, require less medication, less medical care."

Specifically, those with ideal cardiovascular health can answer yes to the following seven questions:
• Never smoked or quit more than one year ago.
• Body mass index less than 25.
• Get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.
• Meet at least four of these dietary recommendations: 4 1/2 cups of fruit and vegetables a day; two or more 3.5-ounce servings a week of fish; drink no more than 36 ounces of sugar-sweetened beverages a week; three or more 1-ounce servings of fiber-rich whole grains a day; less than 1,500 milligrams a day of salt.
• Total cholesterol of less than 200.
• Blood pressure below 120/80.
• Fasting blood glucose less than 100.

The online quiz calculates a score based on the answers, 10 being the ideal.
Doctors say the quiz is a good way for people to get a handle on how they're doing, especially since people often think they're doing better than they actually are.
The heart association found just that in a recent survey that showed 39 percent of Americans thought they had ideal heart health, yet 54 percent of those had been told they had either a heart disease risk factor or needed to make a lifestyle change to improve heart health, or both.

With America's obesity epidemic, weight especially is a pitfall for patients trying to meet these seven health factors, doctors say.
"Many people are surprised to find out how overweight they may be," said Dr. Randal Thomas, director of the cardiovascular health clinic at the Mayo Clinic.
Lloyd-Jones, also chair of the preventive medicine department at Northwestern University's Feinberg School of Medicine, said, "People I think are far too accepting of their waistlines."

Thomas praises the online tool for giving people a score so they'll have something to work toward. It offers advice for problem areas: for instance, advising someone who's over weight to set a goal of losing a pound a week by burning up to 3,500 more calories than are taken in.
Yancy, the heart association president and medical director of the Baylor Heart and Vascular Institute in Dallas, said the organization has a goal for 2020 of improving cardiovascular health of Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent.
He said that in the last decade, there's already been a nearly 40 percent reduction in death from heart disease and a nearly 35 percent reduction in death from stroke. He said those goals were achieved with improvements in treatments and prevention.

How do you rate on these points?
___

Don't Ignore These Muscles (part 2)

Tensor Fasciae Latae


Know it: This muscle (also known as the TFL) starts along the outer edge of your hip and can affect lateral movement (abduction), which is movement away from your body. A tight TFL can mean you're at increased risk for lateral knee pain, because it attaches directly to your ilio-tibial band--tissue that runs vertically along the outsides of your thighs to help stabilize your knees. Weak or tight abductors means you're constantly getting beat off the dribble, or you're late getting to the ball on the tennis court.

Test it: Try old-fashioned leg lifts. Lie on your side with your legs straight, and raise your top leg to about a 40-degree angle. Then lower it. You should be able to lift your leg in a straight line, without your hip or thigh moving forward, says Jeff Plasschaert, C.S.C.S., a strength coach based in Gainesville, Florida. Make sure you're using hip strength, though; many people substitute motion from their core and lower back to finish the movement.

Improve it: Stretching the TFL is the secret to improving your performance, say Robertson. To stretch your left TFL, stand with your left hip adjacent to a wall. Cross your right foot in front of your left foot. From this position, contract your core and left glute, and then push directly into your left hip. Don't let your hips move backward, and instead make sure your left hip pushes to the side. Hold for 20 to 30 seconds, and then switch legs so your other side faces the wall. Perform 2 or 3 reps on each leg every day.

Supraspinatus and Subscapularis


Know them: The supraspinatus is one of the small muscles at the top of your shoulder that makes up the rotator cuff; the subscapularis is a large muscle on the front of your shoulder blade. Blame your desk job for weak shoulders: If your upper body is rounded, it's most likely because your chest is tight, which means the opposing muscles in your shoulders are weak. Strengthen the stabilizing muscles, and you'll see improvement on your bench press and in overhead sports like swimming or tennis, as well as in your overall upper-body power.

Test them: Bring your arms straight out in front of you at about a 45-degree angle, your thumbs pointed up—like you're about to hug someone. Have a friend stand in front of you and push your arms downward with moderate pressure. (The friend's hands should be positioned above your wrists on your forearms.) If you feel soreness in your shoulders or can't resist the pressure, you probably need to strengthen your supraspinatus, Plasschaert says.

Improve them: "A lot of people think they need to work the rotator muscles like crazy," says Scott. But a simple move is all you need, says Robertson. Stand holding a light pair of dumbbells in front of your thighs, palms facing each other. Keeping your thumbs pointed up, raise your arms up at a 30-degree angle to your torso until just above shoulder height. Hold for 1 second, and lower to the starting position. Do 2 sets of 8 to 10 repetitions. The exercise will help you add pounds to your bench by improving the stability of your shoulders.