Clare Week 5

BY CLARE HOPKINS
VILLAGER STAFF WRITER
So here I am at week six, even with all of Mike’s attempts to torture me and make me suffer in new ways each Monday.
Really though I’m just kidding about the torture and suffering. I actually haven’t felt tortured during this whole process at all and I
hate to think I am giving the impression that Mike is inflicting this terrible agony upon me each week. I have certainly felt challenged,
which Mike says is a much more positive word than suffering and I
am trying to use more positive words.

My situation is different from most people looking to lose weight
because I have a much shorter time to reach my goals. Whereas in
the beginning I had one week to “lay the foundation” other people
might take a month.

So I think Mike challenging me each week is due to this time limit.
Though it can be taxing I’m incredibly happy with my results so
far and I know I wouldn’t have been able to attain these results
without Mike pushing me the whole time.
So this week Mike helped me work on my balance and stretching.
I think people overlook the importance of these two components of
fitness in their workout, probably because they don’t directly affect
the way your body looks but more the way it moves. However both
are important for things like flexibility, core strength, and mobility.
One strength exercise with a balance component that Mike showed
me involved a wobble board and two 10-pound weights. A wobble
board is a plastic disk with a flat top to stand on and a ball on the
bottom that causes the instability.

While balancing on the board I did some tricep and bicep
curls. Mike explained that unlike the strength machines, which
have a fixed range of motion, this exercise would call other

complimentary muscles into play. Using a wobble board can help
strengthen knees, ankles, and core muscles. I also found it to be a
rather fun exercise, though it was challenging at first to focus on
both balancing and the arm exercise.

I also learned about the importance of stretching. In the past I
have neglected stretching properly, mostly because I just felt
too lazy after working out. It turns out stretching is actually
really important as it can improve flexibility, range of motion,
circulation, and can also relieve stress. I was unsure of whether
stretching was appropriate before or after working out and Mike
suggested stretching after a workout, when the muscles are
warmed up and limbering up before a workout.

I was actually unsure of most things regarding exercise before
I began this journey and now I’m so glad I had this opportunity
because I feel as if I’ve learned so much. I would really suggest
seeing a personal trainer just to have someone who knows what
they’re doing share their knowledge with you, especially if you’re
like me and you’re not sure where to begin or end when you walk
into the gym. They can also help give you the motivation needed
to stick to a routine that will help you reach your goals. I would
definitely not be experiencing any weight loss or improved fitness
without Mike’s encouragement and support. Maybe some people
really can do it on their own, but if you’re like me and need an
extra push then I think it’s the best option for seriously committing
to making yourself healthy.

Clare Week 4

BY CLARE HOPKINS
VILLAGER STAFF WRITER
Week three is complete and Mike really had me jumpstart week 4
this Monday, with 40 minutes of running.
I haven’t run that long since high school so I was expecting to be falling off the treadmill about ten minutes in. But Mike told me, “If
you feel pain, feint, or dizzy, tough it out.” I wasn’t feeling feint or dizzy but I have become familiar with pain.


To really burn some fat, Mike made me commit to 200 minutes
of cardio this week. That’s 40 minutes for five days. So this week
I expect to be hitting the treadmill and some more fitness classes
that really get you sweating for the entire hour.

On Monday Mike also took a look at my food diary, where I
have written down every food I have eaten since I started. To my
relief Mike said I had been doing OK, though there is room for
improvement.

One of my biggest issues is eating enough protein. This is
something I struggle with because I stopped eating meat recently
but have not properly educated myself as to where else I can get
protein. Though I think keeping the food diary has definitely
helped me become aware of the food I’m eating and what
nutritional value the food I’m eating has, or doesn’t have.
So Mike discussed with me how I need to cut back on the carbs
and increase the protein. My biggest carbohydrate indulgence
is bagels; I have trouble saying no sometimes. I was a little
embarrassed when Mike noticed my unusually high bagel
consumption and pointed it out to me, but I guess that is the
purpose of the food diary.
He explained that my bagel love was not doing me any favors
because they are high in carbohydrates but not protein. I need to

choose foods that have protein and fat but little carbohydrates and
sugar so when I exercise I am burning fat not carbs.
Protein also helps repair muscle by providing amino acids needed
to rebuild the tissue. So after a session with Mike when I feel
like my body is falling apart I have to start remembering to eat
something with protein. Every minute spent exercising the muscles
go through wear and tear, but can be repaired with protein. A
diet with enough protein will ensure that you recover after each
workout.
I definitely needed some repair after this Monday’s workout.
After cardio Mike took me through some strength exercises and
Midtown co-owner Kristin Duethorn showed me some challenging
exercises to do on the bosu ball. I think this was the hardest day
I have had at the gym yet so I was definitely thinking about my
nutrition when I left.

So where am I going to get protein? For vegetarians like myself
these foods will help boost protein intake: eggs, tofu, soy, nuts,
seeds, and grains. Yum.
I also have to start being more conscious about my water intake as
well. I usually sip water throughout the day but Mike suggested
drinking a full glass of water every morning to get my metabolism
going. He also explained that often when someone feels hunger
they can sometimes just be dehydrated so I should try drinking
water instead of snacking when I’m feeling hungry.
So week four is a week of hard cardio and calorie cutting for me.
Hopefully by next week, I will have some more weight loss to
report and will have gotten my bagel addiction under control.
Again, good luck to all Quiet Corner residents with weight loss
resolutions, I hope you are all on your way to meeting your goals.

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

Clare Week 3

BY CLARE HOPKINS
VILLAGER STAFF WRITER
The second week of my fitness journey has ended and I have more sore muscles to show for it. As usual the work gets harder but the results are starting to show, as I lost five pounds in my first two weeks.
This week when I met with Mike he took me through a system called Peripheral Heart Action (PHA). The goal of PHA is to keep
blood flowing through the body throughout the entire workout.
Upper body and lower body exercises are alternated back and
forth with little rest in between. The blood flow is forced to keep
switching from different parts of the body as the exercises change
and different muscles are worked on.

The workout is more demanding on the cardiovascular system
because the blood flow does not get into a pattern like it would if
you were working the same muscle over and over.
The PHA workout Mike pushed me through on Monday consisted
of a bench press, leg press, lateral pull down, leg extension, bicep
curl, leg curl, shoulder press, calf raise, tricep extension, hip
abduction, and then a core workout. There are obviously other
ways to vary a PHA workout this is just an example.
By switching between upper and lower body resistance exercises,
mixed with cardiovascular activity, the heart rate stays high
throughout the session. The heart has to work hard to move blood
from one end of the body to the other. So through PHA the heart
is conditioned and the body is toned and strengthened through the
resistance exercises.
As much as I love training with Mike, I’m partial to the group
fitness classes. So far I’ve participated in yoga, cardio fit, and
kickboxing and have really enjoyed all of them.

For some reason I feel much more motivation to show up at a
group fitness class. Half the battle is usually just getting myself to
the gym. In the past I have literally used any excuse not to go, and
I have perfected the art of excuse giving. Signing up for a class is a
small commitment of a certain time and day that I can put towards
working out and I feel obligated to be there.
I have found that I want to be there as the group classes have been
challenging but also really fun. I genuinely had a good time in each
class I went to, due to incredibly upbeat music, helpful instructors,
and other encouraging people in the class. It is a good alternative
to working out in the gym, which can sometimes feel monotonous.

I think another part of the draw to the classes is a guaranteed
thorough workout session. Honestly, going to the gym alone I will
sometimes slack off and not push myself as far as I know I should.
In a class the instructor will push you further than you thought you
could go (avoiding injury of course). As a result you get a better
work out and you feel good about yourself, a win win.
I found other members of the class are good motivation as well.
Everyone I have encountered so far has been very kind and helpful.
In a sense working out in a group feels a little bit like being part
of a team and adds a sense of play to the workout. You’ll keep
showing up to your class if you enjoy the company of the other
members and would feel like a little bit of a let-down for not
showing up.
My third week has begun and I am looking forward to trying some
more classes. I hope everyone else in the Quiet Corner who made
the resolution to get fit this year is doing well and that we can all
meet our goals enjoyably and safely.

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 (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